Sneaky Sugars

Sneaky Sugars
By Frances Largeman, R.D.

Even if you don't have a sweet tooth, chances are you take in more than your fair share of sugar each day. Added sugars can be found in everything from soda to salad dressing and even in otherwise healthy foods like yogurt.

The World Health Association recommends cutting back on refined sugar to reduce your risk of obesity. The added sugar in our diets seems to be adding up to extra pounds on American waistlines. The amount of added sugars in products is on the rise. According to the American Dietetic Association, the average American consumed about 123 pounds of added sugar per year in 1980. By 1999, that number had risen to 158 pounds. Why? We eat out more often, and we're eating more and more packaged foods and drinking more and more beverage.

The Sugar Bowl

You don't need to have a sugar-free diet, but reducing the amount of sugar you consume is a wise decision. Look for the following items on the ingredients label — they're all forms of sugar:

• Corn syrup or high fructose corn syrup
• Molasses
• Honey
• Fruit juice concentrate or fructose
  Sugar — white, brown, raw or cane

Look for the amount of sugar listed on the "Nutrition Facts" panel of the foods you buy. It will be listed in grams.
Remember: No matter what the source is, be it the natural fructose in strawberries or the added sweetness of corn syrup, it all winds up in the same place on the nutrition facts label. If a product only lists fresh or dried fruit in the ingredients list, you know that the sugar is derived from these sources. However, if cane sugar and corn syrup are listed in addition to the strawberries, you know that sugars have been added.

Cutting down on sugar:

• Avoid heavily sweetened breakfast cereals. Go for ones that have 10 grams of sugar or less per serving.
• Energy bars and drinks are a common source of hidden sugar. Look for ones that have less than 12-15 grams of sugar per serving.
• Watch out for reduced fat and fat-free products. Sugars are often added to mask the loss of flavor when fat is removed. You may be cutting out fat, but not necessarily calories.
  Limit sweetened beverages like milkshakes and coffee drinks, which are deceptively full of sugar and calories.
• Buy juices that are 100 percent fruit juice. Be careful about products that say "100 percent natural." That doesn't mean they're not loaded with added sugars. Avoid products that call themselves "juice cocktails" and "juice beverages."
• Mix fresh or dried fruit into plain yogurt. Many fruity yogurts are loaded with added sugar.
• Learn to appreciate the natural tartness of fruits like grapefruit, strawberries and other berries. Choose fruit when it's in season and it shouldn't need any added sweetness.

Chocolate Crunch

Crunchy wheat cereal, pretzels and almonds coated in bittersweet chocolate makes an addictive sweet-salty snack.

Makes 4 servings, about 3/4 cup each
ACTIVE TIME: 5 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

1 cup Wheat Chex cereal (2 ounces)
1 cup pretzel sticks broken in half (2 ounces)
1/4 cup salted roasted almonds (2 1/2 ounces)
3 tablespoons bittersweet chocolate chips, melted (see Tip)

Combine Chex, pretzels and almonds in a medium bowl. Drizzle with melted chocolate; stir to combine. Spread the mixture on a wax paper-lined baking sheet and refrigerate until the chocolate is set, about 30 minutes.

NUTRITION INFORMATION: Per serving: 218 calories; 8 g fat (2 g sat, 3 g mono); 0 mg cholesterol; 35 g carbohydrate; 5 g protein; 3 g fiber; 397 mg sodium; 176 mg potassium.2 Carbohydrate ServingsExchanges: 1 starch, 1 carbohydrate (other), 2 fat

TIP: Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.

MAKE AHEAD TIP: Refrigerate in an airtight container for up to 5 days.

Exercise tips at Play

Play and recreation are important for good health. Look for opportunities such as these to be active and have fun at the same time:

• Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
• See the sights in new cities by walking, jogging or bicycling.
• Make a date with a friend to enjoy your favorite physical activities. Do them regularly. Play your favorite music while exercising, something that motivates you.
• Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• Join a recreational club that emphasizes physical activity.
• At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
• When golfing, walk instead of using a cart.
• Play singles tennis or racquetball instead of doubles.
• At a picnic, join in on badminton instead of croquet.
• At the lake, rent a rowboat instead of a canoe.

Exercise tips for at the Office

At the Office

Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day? Why not...:

• Brainstorm project ideas with a co-worker while taking a walk.
• Stand while talking on the telephone.
• Walk down the hall to speak with someone rather than using the telephone.
• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
• Walk while waiting for the plane at the airport.
• Stay at hotels with fitness centers or swimming pools and use them while on business trips.
• Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
• Schedule exercise time on your business calendar and treat it as any other important appointment.
• Get off the bus a few blocks early and walk the rest of the way to work or home.
• Walk around your building for a break during the work day or during lunch.

Continue...Heathly Living Advise

When You're in Your 30s ...

Week 2: Customize Your Eating Plan

• You may have kids by now. It's easy to pick at their food. Watch out for the extra nibbles — they add up.

• Try to get to bed no later than 11 p.m. to feel fresh in the morning and ready for your early morning walk or exercise.

• Try not to eat after 8 p.m. As you get older, you wear it in the morning.

• Take one multivitamin a day.

When You're in Your 40s ...

Week 2: Customize Your Eating Plan

• Your 40-something metabolism will not let you overeat and get away with it.

• Ramp up the intensity in your workouts. Work some hills into your walking. Lift slightly heavier weights. Do yoga for better flexibility as you age.

• Rid your kitchen of any processed foods. Try soy-based protein products (milk, veggie burgers, beans, tofu, shakes, energy bars).

• After 5 p.m., eliminate or minimize your intake of any starch (bread, pasta, rice, potatoes). Concentrate on salads, veggies, protein and fruit.

• Take one multivitamin a dayWhen You're in Your 50s ...

When You're in Your 50s ...

Week 2: Know Thy Body Comp

• Pick one morning a week and weigh yourself. Then, compute your body mass index (BMI). (Go to the tools area on the BODY CHALLENGE Web site where you will find a BMI calculator.)

• Aim to get your BMI in the 20s. In the best of all worlds, it should be less than 25. Don't fret if it's pretty high right now. Just keep progressing toward the 20s. This is, after all, a life journey. It's not just about scale weight anymore. You need to know your body composition.

• Have your body fat measured (step on a body fat analyzer at your health club, or buy one). The body fat norm for women over 50 is 25 percent to 32 percent; for men, it's 20 percent to 28 percent. Get out the tape measure and record your waist circumference, going across your belly button. Women, keep it less than 35 inches, and men, less than 40 inches.

• Make a note of your current clothing size.

Exercise Tips for Home

It's convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day. Try these tips:

• Do housework yourself instead of hiring someone else to do it.
• Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
• Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
• Walk or bike to the corner store instead of driving.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Stand up while talking on the telephone.
• Walk the dog.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
• Stretch to reach items in high places and squat or bend to look at items at floor level.
• Keep exercise equipment repaired and use it!

These tips are from the National Body Challenge website

Heathly Living Advise....30's, 40's and 50 and beyond

When You're in Your 30s ...

Week 1: Make the Commitment

• You're busy with career and family. Learn to prioritize. Get in your cardio at least five days a week.
• Get your pedometer. Aim to add 500-1,000 steps a day until you reach your daily goal of 10,000 steps per day.
• Start replacing processed foods with whole foods — an apple for a store-bought muffin, for example.
• Make sure you're getting 3 ounces

When You're in Your 40s ...

Week 1: Make the Commitment
• This is the age of "girth control." Everyone's tummies are expanding — unless you commit to the BODY CHALLENGE.
• Measure the smallest part of your waist across the belly button. The goal for women is to get below 35 inches; for men, it's below 37 inches.
• Pick out a tight piece of clothing that you can get on but can't fully button or zip. That's your clothes-o-meter. Put it on once a week prior to weighing yourself at home. Your goal is to get it to fit.
• Get your pedometer. Aim to add 500-1,000 steps a day until you reach your daily goal of 10,000 steps a day.
• Avoid processed foods. Minimize white carbs (table sugar, bread, pasta, rice and potatoes).
• Get in five servings of veggies a day.

When You're in Your 50s ...

Week 1: Set the Stage for Change
• To start, whip out a calendar and set realistic goals. You're at least 50 years old, so don't expect to shed weight like a 20-year-old. Patience and persistence will pay off.
• Aim to shed a half to two pounds per week over the next eight weeks — that's four to 16 pounds or more!
• Keep a journal of your progress over time. Divide it into nutrition, physical activity and mental motivation. No matter what, write at least something every day.


This info come from: http://health.discovery.com/national-body-challenge/

The Truth About Counting Calories

The Truth About Counting Calories
By Frances Largeman, R.D.

Atkins supporters would say that you don't need to worry about the calories you eat — as long as they don't come from carbs. Dietitians and other weight-loss experts know the truth: calories in equal calories out. In other words, if you eat more calories than your body uses, they will be stored as fat.
It's true that different energy sources have varying amounts of calories. Here's the breakdown:
1 gram of carbohydrates equals four calories
1 gram of protein equals four calories
1 gram of fat equals nine calories
1 gram of alcohol equals seven calories

Though carbs and protein are only half as caloric as fat, you can't eat them with wild abandon. The best plan is to eat a healthy mix of all three energy sources. Approximately 45-60 percent of calories should come from carbohydrates, 15-20 percent should be protein and the remaining 25 to 35 percent can come from fat (mostly from monounsaturated sources).

One way to keep track of the calories you eat is by keeping a food diary. Most dietitians recommend a food and activity diary as the first step toward getting a handle on how many calories you consume. Try keeping track of what you eat, drink and how you exercise for at least three days, including a weekend day. Be completely honest and write down the cookie you shared with a friend or the leftover PB&J sandwich you finished from your son's plate. You'll be surprised when you start to see the "hidden" sources of calories that you're eating.


Frances Largeman, R.D., earned her undergraduate degree from Cornell University and completed her dietetic internship at Columbia University in New York. Frances has appeared on local and national TV and has been quoted in Cooking Light magazine, as well as food and health sections of local newspapers across the country.