Tag Archives: snacking
Everyone knows that Mayor Bloomberg’s proposal to cap soda servings at restaurants at 16 ounces was halted by the New York Supreme Court last week.
I have written numerous posts on the evils of soft drinks, both sugary and diet (chemical-laden). But, I think that people have to right to make up their own minds and if they want to drink these concoctions they should be able to despite the fact that the drinks are a major cause of the obesity problem plaguing this country.
So, clearly I have mixed feelings about it, I oppose the drinks but support the rights of individuals to drink them.
I was very disappointed to learn that other opposition to the ban resulted not from concern about individual rights, but from generous gifts by the soft drink industry, Coca-Cola.
The NAACP joined the opposition to the ban, despite the fact the the obesity rate for African-Americans in New York City is higher than the city average. The New York Times said that “minority neighborhoods would be among the key beneficiaries of a rule that would limit the sale of super-size, calorie-laden beverages.”
Coca-Cola donated $100,000 to the NAACP as recently as December. Ironically, it was for Project H.E.L.P., (Healthy Eating, Lifestyle Change and Physical Activity), a program dedicated to promoting active and healthy living.
The Hispanic Federation also lists Coke as a donor. In February 2012, its president, Lillian Rodriguez Lopez, left the nonprofit group to become director of Latin Affairs at Coke.
It seems really disappointing to see these minority groups taking gifts from the soft drink industry and then supporting the industry in a situation that is clearly harmful to their members.
According to the Center for Science in the Public Interest CSPI, the soda industry’s generosity includes groups representing doctors, dentists, dieticians, anti-hunger advocates and others.
Sad to see this money possibly standing in the way of the war on obesity.
Dr. Oz has some further suggestions in his blog post Three Health Benefits of Nuts.
Some of the benefits he enumerates include:
“• The omega-3 fats in nuts, especially walnuts — which have six times as much as the next nearest nut — protect against heart disease.
• The fiber richness of nuts helps you lose weight. A small handful about 30 minutes before a mealtime fills you up enough to keep you from overeating.
• And (news flash) it turns out that these crunchy treats help tame type 2 diabetes.”
For some folks, the only downside of nuts is that their fats make them high in calories. A couple of good ways to include some nuts in your diet without knocking your calorie consumption out of the park is to find ways to add small quantities of them to your regular meals.
You can use them as a garnish on salads, adding protein and healthy fats without too many calories. Ditto your morning breakfast, I love walnuts on top of my oatmeal. Use your imagination and you can make some heart-healthy changes in your daily diet and boost your protein consumption, too.
I am a big fan of Drs. Oz and Roizon, the authors of the YOU books, YOU on a Diet, YOU Staying Young, etc. I have read them and recommend them. I saw an ad that described them as “Serious science presented to you in a highly digestible way.” I think that is exactly right.
On the premise that Americans find filling out their tax forms easier than following dietary info, Dr. Oz offered several simple guidelines for losing weight and reducing belly fat.
1. Don’t eat foods with added sugars or added syrups. When possible, avoid artificial sweeteners, too. They lie to your appetite control system and can lead to weight gain.
2. Choose 100% whole grains. Your guts, immune system, and heart will thank you.
3. Eat slowly so you can tell when you’re full. Then stop.
4. Eat often (4 to 6 times a day) to prevent hunger. Hunger leads to overeating, which is bad for the heart and triggers weight gain.
5. Get nine servings of fruits and veggies a day. Think of it as nine fistfuls of goodness.
6. Opt for lean protein. Good sources include chicken (no skin), fish, beans, and whole grains. Spare your heart and brain the damage that too much saturated fat causes.
7. Get a blood test to check your levels of vitamin D and B12. Take supplements if you’re deficient.
I think these are a good supplement to my How to Lose Weight – And Keep it Off page.
Choose popcorn over potato chips for a heart-healthy snack, says WebMD.
As you can see from the illustration there are about a third of the calories in popcorn as potato chips, more fiber and significantly less fat. And that assumes you are eating only one serving of each. I remember the old potato chip ad, “You can’t eat just one.” A serving of potato chips comes out to about 10 chips. That’s not a lot and likely not satisfying. If it leads you back to the bag for more chips, that’s like doubling down on a bad bet.
You can eat a lot more popcorn than potato chips and not be doing your body any harm with extra calories or fats.
Also, with popcorn, make sure you pop it fresh. Be very wary of microwave brands. They often have lots of fats and calories inside that you don’t need. When I have popcorn, I make it fresh and splash a little soy sauce on it which eliminates the fats completely.
Ice cream can be a killer with its fats and sugar calories. WebMD has some good suggestions, here, too. They suggest sorbets, sherbets, light ice creams or frozen yogurts for a fraction of the fats and calories. As you can see from the illustration you are way ahead (weigh ahead?) with any of them.
As with potato chips single serving size for ice cream is ONE HALF CUP. I have never seen anyone serve themselves that small of a portion. So, again you run the risk of doubling down on a loser in terms of calories, fat and your general health. Choose wisely.
Back in September I wrote Snacking on Seaweed after buying a box of Roasted and Salted Seaweed from Costco. I tacked on an addendum to that post about a month later when I bought a second box of 24 packages. Clearly, I really enjoyed the seaweed snack.
The last time I was at Costco there was a new Kirkland Brand of Roasted Seasoned Seaweed for sale. It came in a very large bag which contained 10 smaller packages of the product.
The seaweed I am talking about comes in a small sheet about 2-1/2 X 3-12 inches.
So, what does this all mean to the potential seaweed snacker? A number of things. I have written time and again about reading ingredients labels and paying attention to serving size. This seaweed snack is a perfect example of that.
The first packages I bought contained around 10 of the sheets (5 grams) with the following nutritional breakdown: Only 30 calories, fat 2 grams, no cholesterol, Sodium 50 mg, carbohydrates 1 gram, fiber 1 gram and protein 1 gram.
The new packages are significantly different. They weigh 17 grams not 5 like the original. So a serving of these new ones weighs 3.4 grams. That is less than the originals. Here is the single serving nutritional breakdown: 20 calories, fat 1.5 grams, no cholesterol, Sodium 60 mg, one gram of carbohydrate, no fiber and one gram of protein.
I know. I know. It’s too much trouble to count calories. You have a halfway decent idea of how much you are consuming.
Well, here is a little example for you. You don’t have to be a policeman to love donuts. We all do.
According to WebMD, this chocolate covered donut with sprinkles amounts to 260 calories. How many guys can sit down and start munching on these delightful treats and end up eating the whole box. If you ate the whole box, you would consume 3,120 calories. That’s a lot. How much?
A 200 pound man would have to run 25 miles to work off the 3120 calories in that box of donuts. THAT’s a lot.
Okay, so maybe you wouldn’t pig out on the whole box. How far would a 200 pound man have to run to burn up just one donut? Just over two miles. If he ran at about a 10 minute per mile rate, he would have to run for 20 minutes.
Think about that 20 minute run the next time you find yourself reaching for a donut.
Fresh fruit is not only the top snack food consumed in America, it is also one of the fastest growing, according to new snacking research from The NPD Group, a leading global information company. NPD’s recently released Snacking in America report finds that growing concerns about health and eating right are contributors to the increasing popularity of fruit as a snack.
As you can see from her photos, Senior Supermodel Oleda Baker is aging magnificently . I interviewed Oleda last month. She is a treasure trove of information on everything this blog stands for, namely healthy living and healthy aging, so I asked her if she would share some of her ideas with us. She has written 10 books on beauty and health. Her latest, written at the age of 75, Breaking the Age Barrier – Great Looks and Health at Every Age – was released in November 2010 and is available from Amazon or from her website www.oleda.com where she also sells her own line of health and beauty aids including Quercetin.
Science has proven that antioxidants are beneficial to our health. One of the most prominent dietary antioxidants, Quercetin, is a flavonoid found in fruits, vegetables, tea, wine and many supplements. Quercetin is also an anti-inflammatory. Unfortunately, it is not possible to get sufficient antioxidants from diet alone because you cannot physically eat a sufficient amount of vegetables and fruits in a given day. Fortunately, supplements are available.
Quercetin promotes the thermogenic processes which increase your metabolism. This will increase your energy level without the unwanted effects of caffeine or other stimulants. Quercetin helps your body burn excess carbohydrates and fat, while providing antioxidant support for your body’s needs.
Quercetin is a Free Radical scavenger helping to reduce oxidation within cells in order to fight off the damaging effects of these unstable molecules. As unstable free radicals move throughout the body they are able to bond to healthy/stable molecules in healthy cells. Once in the cells these free radicals damage cell membranes, chromosomes, and enzymes. This damaging of the cells will affect the rate of aging by accelerating the aging processes. Free radicals weaken the immune system, reducing the body’s ability to fight off infection from germs and viruses. A weakened immune system cannot fight off the effects of stress or overwork. Quercetin works to rid the body of these harmful unstable molecules, helping to prevent and repair the damage caused.
If Quercetin is this good how do I get it into me?
As you can see from her photo, Senior Supermodel Oleda Baker is aging magnificently . I interviewed Oleda last month. She is a treasure trove of information on everything this blog stands for, namely healthy living and healthy aging, so I asked her if she would share some of her ideas with us. She has written 10 books on beauty and health. Her latest, written at the age of 75, Breaking the Age Barrier – Great Looks and Health at Every Age – was released in November 2010 and is available from Amazon or from her website www.oleda.com where she also sells her own line of health and beauty aids.
Here are some of Oleda’s thoughts on losing weight:
So often an “expert” will tell you what you MUST do … I only explain why it’s best for your long range healthy life … and tell you also that you most certainly can lose weight IF it’s most important to you.
First of all, forget about diet books and structured diets. If you find one that works, you’re lucky. More often than not they merely serve as a temporary crutch that people revert from. The high recidivism rate among dieters is well documented. Fad diets are a waste of time and money.
Next, you must realize this is a job for you and you alone … no diet book, or person, can be responsible for YOUR weight loss. If you’re not serious about it, read no further, but, if you are, consider what I’m about to say; it could change your life for the better.
You KNOW that you’re gaining weight or eating too much when your clothes begin to tighten up a little. At that point, you have two choices … Cut back on your food intake so you can fit into that favorite garment again OR go out and buy the next size up. We all have the same choices …. Of course, the correct one is just eat less. That’s all I do. I check the fit whenever I put my favorite jeans on, and then do what I have to do.
What does it mean Just Eat Less … less than what?