FAQs from My 10-Week Weight Loss Class (Part 2)

My 10-week weight loss class is over (what will I do with myself?!), but now I'm sharing some of the FAQs from the series.  Last week I posted Part 1, and today I'm posting Part 2 (yes, there were enough FAQs to make this a Two-Part blog post!).  Please feel free to leave me comments with any specific follow-up questions you might have, as I've tried to keep these very brief and to the point. Also, keep in mind that my answers are general and may not be specific to your personal needs.  If you would like to find a Registered Dietitian in your area, visit the Academy of Nutrition and Dietetics website.

While I don't really like to say I have "rules" when it comes to food (who wants to follow rules when it comes to food? Food is meant to be enjoyed!) I do have guidelines (yes, there is a difference).  And, I'm very excited to read the book Food Rules, By Michael Pollan, which was given to me by someone in my class.  Wasn't that so nice?!  I can't wait to read it.  I don't know if I'll follow all of his "rules", but who knows...maybe I already am!

Ok, here are the FAQs, continued....


Does skim milk have less sugar than other milk? No, but it does have less fat and calories. In fact, skim milk is basically fat free, and typically has about 90 calories per cup, compared to 2% milk, which has about 120 calories and 5 grams of fat per cup.  When you switch between different fat percentages (1%, 2%, whole, skim, etc.) the sugar does not change, it's always about 12-13 grams per cup (and that sugar is lactose).

Source: iStock Photo

Gina, you always talk about getting two serving of fish per week, but what if I don't like fish? First I like to encourage trying the less-fishy-fish.  Some people just don't like the stronger flavored fish, like salmon, but they can handle a more mild fish, like cod.   But if that's not the case and you really just can't stand fish (or perhaps you are a vegetarian or have an allergy to fish), my suggestion is to have a meatless meal twice a week instead of a seafood/fish meal.  One of the main reasons it's suggested to have fish twice a week is because it will likely replace a higher saturated fat and cholesterol meal, as well as help you reach your recommended intake of omega-3.  By swapping two meat or poultry meals per week with a meatless meal you will most likely be consuming less saturated fat and cholesterol plus more omega-3 (especially if it's spruced up with extra greens, or foods like chia, flax, walnuts and/or tofu and tempeh ).  Another suggestion would be to supplement your diet with omega-3 from a pill.  This is definitely not going to be as beneficial as eating fish, but.....it might help.  Read more about choosing an omega-3 supplement here (and keep in mind there are plenty of supplements out there that are made from vegetable sources of omega-3).

Source: iStock Photo

Doesn't light olive oil have less calories?  Nope, not at all.  The term "light" can refer to calories, fat, or even sodium, but in the case of olive oil or other oils, it's referring to the color.  There is no such thing as a lighter fat or calorie olive oil (that I'm aware of) and even if there was, why would you want it?!  The fats found in olive oil are superior fats with many documented health benefits.  The key is to just use a small amount (because it does contain a lot of calories), and savor it's delicate flavor.

Source: iStock Photo

Do you recommend protein powder? Not necessarily, but if you aren't getting enough protein (as you age it's more difficult to get enough, and some people with a busy schedule may need help getting protein throughout the day) you may benefit from a simple protein powder.  Make sure it's one that is relatively simple, with a short ingredient list.  Watch out for crazy ingredients and special "proprietary blends" because protein powders have a reputation of containing some whacky and potentially dangerous ingredients (example: caffeine in your protein powder?  Many times you don't even know how much they are putting in there!).  They are also nice for making higher protein muffins, granola bars and granolas (and check out these protein powder Pinterest recipes!)

Source: iStock Photo

Can I eat frozen meals?  Sure.  I do have guidelines though.  I say, in general, lunches should be about 250-350 calories, less than 400 mg sodium, 20 grams or more protein, and should include some vegetables.  For dinner I suggest 400-500 calories, less than 500-600 mg sodium, 20-30 grams protein, and again they should include some vegetables.  Also, I like to recommend adding MORE veggies (why not?!  This will increase the nutrient density and also the volume of your meal, making the satiety factor a bit higher).  Keep in mind just because something is labeled "healthy" doesn't necessarily mean it's a great choice.  Some of the "healthier" frozen meals are really not any better than a boxed mac and cheese, for example.  It's important to really look at labels when it comes to frozen meals, and make sure you are getting some nutrients, not too many calories, and especially not too much sodium.   Overall I would recommend keeping frozen meals as an every once in a while food, for those times when you just don't have time to pack a lunch or make a dinner. 


How often should I eat out?  There is no general rule, at least in my opinion.  But I will tell you right now, less is best.  The people with whom I meet for weight loss consultations and who have the best results are those who only eat out 1-2 times a week, max.  Even during those times they tend to make good decisions (I wrote this post a few years ago about sticking to your goals when eating out. It needs some updates, but it's helpful!).  If you're lifestyle requires that you eat out more often, meet with a dietitian to help you come up with a game plan for what to order, as many restaurants are making it easier to eat healthy (although the portions and sodium content still need work).

Source: iStock Photo

My suggestion? Go online to read the menu before you go out.  Have a game plan and stick with it. This will prevent you from making hasty and often poor decisions at the table.


How do I speed up my metabolism?  It's not true that any specific food can speed up your metabolism.   But here is what can; working out and gaining muscle!  The more muscle you have, the more calories you will burn.   Another tip? Stay positive on your journey to weight loss, and as you continue your journey with weight management.  Read this great article to find out why your attitude can affect your metabolism more than anything.

How can you break a sugar addiction? And how can you give up a food with craving it constantly?!  This is a question for next week.  Yep, I'm going to make you wait!  It deserve an entire blog post.

NEXT FRIDAY:  I'll answer that last question, because, let's face it, it's the TRUE most frequently asked question! 

Thanks for reading.

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

FAQ Friday: Gina, What's Your ONE Best Tip For Weight Loss and Maintenance?

I know most of you enjoyed a delicious Thanksgiving meal yesterday, complete with one, two, or maybe even three (????) desserts.  I'll be honest, I was one of the many Americans who devoured a couple pieces of pie yesterday (and topped them both with homemade whipped cream).  But yesterday was one of the exceptions to the "rules".  The key to staying slim and healthy around the holidays (and really throughout your life) is to not make the entire three months a "holiday" but instead to splurge on the actual holiday; Thanksgiving, Christmas, New Years (or whichever holiday you celebrate).  Same with your birthday.  Many people turn their birthdays into a week long splurge day. That's a problem.  Splurge on your birthday, sure, but when you splurge all week (or for some people it's all month) it's a problem.  I think that's where a lot of us get in trouble.  We turn a holiday or a special day into a 2-3 week or month holiday, when it should just be 1 day. Right?!

That leads me to today's post....

According to the federal Department of Agriculture, the average American eats over 152 pounds of (added)  sugar (from all sources) per year. This breaks down to an average of 32 teaspoons of added sugar per person per day. Most of it is hidden in prepackaged, frozen, canned, boxed, bottled, jarred and other store-bought items.   (Source: "Keeping Your Sugar In Check" )


Do you have any idea how much added sugar the American Heart Association (AHA) recommends?  It's about 6 tsp. for women, and 9 tsp. for men (which equates to 24 grams and 36 grams, respectively).  And that doesn't mean the AHA suggests you aim for that much, it's actually a suggested limit.   And now that we know the average American gets 32 tsp. added sugar per day, is it any wonder why we have a population that is so overweight?

Source: iStockPhoto
Some people start off with a day's worth of added sugar, right when they wake up.

Here is a little review of carbohydrates and "Added Sugar"........

When you look at a food label, this is what you see:

The cereal above has 24 total grams of carbohydrate.  Of those 24 grams, 2 grams are from dietary fiber (less than 1 gram is from soluble fiber, and 1 gram is from insoluble fiber), and 10 grams are from sugar.  The rest?  Those are from "other carbohydrates".


Carbohydrates (Carbon, Hydrogen, and Oxygen bound together) come in two forms (or three, if you consider fiber):

• Simple mono- or disaccharides (glucose, fructose, galactose, maltose, sucrose, and lactose)
• Complex polysaccharides (starches such as legumes, corn, potatoes, bread, and cereals)

• Fiber Fiber is also considered a carbohydrate because it is a type of polysaccharide, which plays a structural role in plants. Fiber is unique because humans cannot digest it.

When you look at a label for milk or plain yogurt, you may see this:



You may not think milk or plain yogurt would have any sugar, but lactose (a type of simple sugar) is found in all dairy products, so that is the "9 g sugar" in this product. On the food label it is considered a carbohydrate, and is under the sub-category "sugar". In my opinion, there should be an alternative sub-category called "Added Sugar". Would you know that the plain yogurt above has zero added sugar? Many of you may have known that, but some may have not. The typical amount of natural lactose (sugar) found in dairy products is about 9-12 grams per serving.  When you get a yogurt with more sugar than this, you can often deduce that the rest is from added sugars.

How do you know if there is added sugar?  You look at the ingredient list.  In the yogurt above, there is only milk and cultures on the ingredient list, no added sugar.  Yeah!  But does that mean the lactose sugar wouldn't cause weight gain (and possibly other health issues) if you consumed too much? Absolutely not. Sugar is sugar, and no matter the source, it will cause problems if consumed in excess.


What about this dried fruit bar?  Check out the ingredients: Pear Puree, Pear Concentrate, Cranberry Concentrate.

According to the nutrition facts, this one bar has 35 grams of carbohydrate, 6 grams of which are from fiber (nice!), and 23 grams of which are from sugar. In this case all of the sugar is from naturally occurring fruit (fructose).  However, cranberry concentrate and pear concentrate are considered added sugars.  Why?  They are basically fruits that have been cooked down and made into sugar.  There is really no fiber in fruit concentrates, or any other nutrients, other than empty calories from the fruit's sugar.  The fiber from this dried fruit bar is from the pear puree.  So how much of the 23 grams of sugar are added?  You'll never really know, you have to guess.  My guess is about 10 grams.  But, do you want to know the real reason I wouldn't eat this bar? It has very little to do with added sugars.  The reason I don't eat bars like this is because I could eat a more filling and satisfying piece of fresh fruit (ie: an apple or a pear) for about 10 grams less total sugar (and more nutrients!).  Yes please.



Always remember that all sugars (even "natural sources" like fruits and dairy) need to be limited in order to maintain a healthy weight, and healthy body.  I generally suggest sticking to a diet of no more than 3 cups of dairy (dairy has sugar, and too much dairy means too much sugar, who cares if it's natural!?) 1.5-2 cups fruit (yes, you can get too much fruit, because once again, natural sugars add up to weight gain too!) and ~150-200 calories of "extras" (beer, wine, ice cream, butter, added sugars, whatever!) per day.

Source: Diabetic Living Magazine.  Notice the meal on the right has only 7 grams of added sugar, and the meal on the left has 50 grams (double a day's worth).

Ok, so how the heck do you really know how much added sugar you are getting? You don't, you have to guess/estimate. But don't worry, one of these days companies will be required to list added sugars!  Meanwhile, here are some tips.

Reduce your added sugar by doing the following:

1)  Choose plain yogurt instead of flavored
2)  Choose plain oatmeal instead of flavored oatmeal
3)  Add flavor to your oats and/or yogurt by adding things like non-caloric sweeteners, unsweetened cocoa powder, or fresh fruits/berries
4)  Don't make sweetened beverages a staple in your diet
5)  Look for reduced-sugar versions of your favorite foods (Such as jellies and jams)
6)  Choose cereals and snack bars with 10 grams of sugar, or less (especially if there is zero fruit in the bars or cereal)
7)  Learn the different terms used on labels, which mean "added sugar".  Here is a great list.

QUESTION:  What are your tips for reducing your added sugar intake?

Want to read more about added sugars, and health? Check out this recent article from Today's Dietitian Magazine.  It's worth reading if you have the time.  This article was also interesting, because it hinted at new higher prices for sugary foods.  Wouldn't that be nice?!  Changing our environment, one step at a time.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Agave, HFCS, and Some Banana Chocolate Dreams Fro Yo

Before I begin this post I want to answer I question I received about my yogurt post. I was asked why I don't buy fat free yogurt. The reason is because I just don't think it tastes as good as yogurt with a little fat. I don't buy the full fat yogurt (because full fat yogurt typically has a lot of saturated fat) but I usually buy yogurt with about 3-4 grams of fat per serving, simply for the creamy texture and wonderful taste!


I'm glad everyone enjoyed yesterday's Thurman Burger post! I loved reading about all of your recent indulgences. I was drooling the entire time ;)

Sugar is Sugar

The other day I was contacted by our local NBC4 station to provide my thoughts on High Fructose Corn Syrup. While I don't have a clip of the video, you can read the article here; High fructose corn syrup. If you read my blog regularly you know that I don't really consider HFCS any worse that regular table sugar. It's 55% fructose, compared to table sugar's 50% fructose. Not much of a difference in my opinion. Need more evidence? I tweeted this article earlier this week.

What about Agave Nectar? A few weeks ago I tweeted an article about Agave Nectar, which confirmed my opinion that it's really not any better for you than other sweeteners. To read the article, click here. The bottom line was this;

The bottom line is that refined agave sweeteners are not inherently healthier than sugar, honey, high-fructose corn syrup, or any other sweetener. Nutritionally and functionally, agave syrup is similar to high-fructose corn syrup and sucrose (Karo) syrup. It does contain small amounts of calcium, potassium, and magnesium, but not enough to matter nutritionally.



Question: What are your thoughts on HFCS and Agave?

Coming Up

Tomorrow I will also be posting a bit of info about the new Dietary Guidelines for Americans. Have you see the preliminary write-up yet? I will also provide a little update of my life. I've been quite busy!

Thanks for reading everyone! Have a wonderful day.

My Daily Intake of Added Sugar

I hope everyone had a nice weekend. Ours was very relaxing, and sunny (finally!). Of course today it's raining again, but at least it held off for the weekend.

Today I'm posting about sugar. I've mentioned this before, but I'll say it again; the latest research suggests that the added sugars found throughout our food supply are contributing to our greater risk for heart disease. The American Heart Association recommends:

No more than: 100 calories/6.5 tsp/~27 grams of sugar per day for women

No more than: 150 calories/10 tsp/40 grams of sugar per day for men

Not fair? These recommendations are based off of the fact that men typically eat more calories than females, I'm quite sure.

The other day I decided to count how many grams of "added sugar" I get in my diet. As a reminder, "added sugar" is any sugar added to your food either by manufacturers or by you. If you add sugar to your coffee, honey to your oats, or agave nectar to your smoothies, those are all "added sugars". If you eat a container of plain yogurt or a large apple, the sugar on the nutrition facts are "natural sugars". In other words, fruits and dairy have fructose, or lactose respectively. These aren't added, as they are the natural sugars found in these foods. When you buy fruit juice, dried fruit, or flavored yogurts you are likely getting some "added sugar", unless the label says "no added sugar". Typically one serving of milk/dairy, has about 12 grams of "natural sugar", and one serving of whole fruit has about 15 grams of "natural sugar". If your product has more than that, it's likely "added sugar".

My Typical Consumption of Added Sugar

Morning

~2 T flavored soy yogurt or flavored Greek yogurt (the label says 18 grams of sugar per container. 2 T is about 1/4 of the container. About 12 grams of that sugar is natural lactose, therefore about 7 grams are from added sugar. 7 divided by 4 is about 2 grams added sugar)

Snack

1/2 cup FODMAPS granola (I use about 7 T molasses in the recipe, which has 14 grams of sugar per T. 7 times 14 is 98 grams of added sugar. There are about ten 1/2 cup servings per batch. 98 divided by 10 is about 10 grams added sugar.)


~2 T Smart Balance peanut butter (While the peanut butter is "all natural" it's an example of a product that isn't as natural as it could be. They add concentrated cane juice and molasses, which is what provides the 3 grams of added sugar per 2 T).

Dessert

2 Squares Lindt's 85% Dark Chocolate (One of the great things about real dark chocolate is that there is very little added sugar. This chocolate provides 5 grams "added sugar" per 4 squares. Therefore I get about 2.5 added sugars from this product).


~ 1/2-3/4 cup homemade frozen yogurt (There are about 80 grams of sugar in each of my batches of frozen yogurt. Each batch makes about ten, 1/2 cup servings. This means I get about 8-12 grams of added sugar from this.)

TOTAL: 25.5-29.5 grams of added sugar. I'm doing well! The recommendation is 27 grams, and I'm clearly going a bit over that on some days (and I'm sure there are days when I consume closer to 40 or 50 grams...). Am I going to make any changes? Nope! I exercise regularly and eat a very healthy diet. No need to get too stringent. I would guess my average daily consumption is closer to 30-35 grams of added sugar, when I factor in those occasional weddings, birthdays, etc. (I can't say no to cake, ever). I know myself well and if I cut down on my sugar any more that would lead to a sugar binge eventually. No Bueno.

Question: How much "added sugar" do you think you consume? Do you want to make any changes?

Coming Up

Tomorrow I will be posting a new recipe and some information about a favorite FRUIT of mine; the Avocado.

Thanks for reading, and have a fabulous Monday!

Soy Protein Isolate, and the Danger of Added Sugar

Happy Thursday everyone!! Only one more day until Friday, aka move-in day for Nick and I! Because we have lived in this tiny apartment for the last 3 years, we barely have any furniture. We plan to live without much furniture for at least a few months. It will be...interesting.

Some of you still have questions about bananas in the fridge. I'd like to clarify something. If your drawer is set at a high humidity, your bananas will get soft faster. You need to make sure it's set at low humidity (some fridges will say, others won't, but I'm not really sure how you find this out, sorry!). In general, just keep them on the counter if you don't know about the humidity, but always separate them if you want them to last longer.

SOY PROTEIN ISOLATE

A couple of you have asked me about soy protein isolate. What is it? Should it be avoided? Soy protein isolate is exactly as the name implies; isolated soy protein. It is made by removing the beneficial fat (omega-3) from the soybean, as well as the dietary fiber. What is left is the soy protein (isolated). It's used in many protein supplements, bars, and powders.

KASHI BAR

You'll find it in many other foods too, just start looking at the ingredient lists. In my opinion this is not something that should necessarily be avoided (I know I've heard about some bad chemicals in soy protein isolate, but I don't know enough about this to give you an honest opinion). Do keep in mind, however, that you don't want to eat too much because soy protein isolate has many isoflavones (phytonutrients that may help prevent breast cancer, but which may have a link to breast cancer if you consume too much). If you stay away from processed food (or at least consume them in moderation), you won't be consuming too much soy protein isolate, as it's really only found in processed foods! I try to get 25-30 grams of soy protein each day, but the best sources of soy protein are foods such as edamame, tofu, and tempeh, NOT processed foods with soy protein isolate.

Added Sugars

Remember back in 1990 when the "low fat craze" hit America? Ok, maybe you don't remember, but I do! That's about the time that America started to blimp and gain a bunch of weight. Ironic, right? Basically, as I've said in previous posts, once companies started removing the fat, they replaced it with sugar and salt. In reality, that just made most products even more unhealthy!


A study in the Journal of the American Medical Association was published recently, which associated added sugar (found in so many foods these days) with decreased HDL (good) cholesterol and increased triglycerides. These are two important risk factors for heart disease. Check out the research here.

Just as a reminder, let's look at all of the sources of sugar in the bar below:

- Evaporated cane juice syrup
- Brown rice syrup
- Evaporated cane juice
- Pear juice concentrate
- Honey
- Barley malt syrup

Just to be fare, here's a Fiber One bar:
- Sugar (x4)
- Malt
- High maltose corn syrup
- High fructose corn syrup

** Both Kashi and Fiber One are companies I respect, quite a lot. Most of their products are fantastic. Their bars? Well, that's another story. I'm not a fan. But in reality, as I said before, I am not a fan of most bars. **

Coming Up

Saturday I will post some things about me that you may have never known. Curious?? You should be! Have a great day everyone, and thanks for reading :)