If you surf the Internet, read newspapers or magazines, listen to the radio or watch TV (especially late night TV!), chances are you’ve heard a lot of “advice” about vitamin and mineral supplements. 

Are you confused about the benefits that can be derived from a supplement – or if you even need one at all? 

Some of the more common statements and questions (along with their “reality”) are below:

1.  If I eat well, I can get all the nutrients I need from food. 

Reality: Very few modern day diets offer the variety or the amount needed for you to get all the vitamins and minerals you need.  There is so much chemically processed “convenience” food that may have added vitamins and minerals – but this is not the same as the whole food or a good supplement.  Many of these added vitamins and minerals are lost in the cooking of the food or unable to be absorbed because they were never meant to be in the food in the first place (think about those “Vitamin waters”).

2. If I take a supplement, I don’t need to eat well.

Reality: Supplements are just that, supplements.  They do not replace the need for whole foods and the vitamins and minerals that are found naturally in those whole foods.  Scientists have yet to determine the full value of those whole foods – it is likely that, at best, a supplement will only provide half of what is needed by the body and found in only in those nutritious, whole foods.

3. I should buy the most expensive vitamin or supplement I can find.

Reality: You want to look for a product that has met certain standards for purity and viability.  Some of these standards include NSF, ISO or GMP certification.  Those vitamins or supplements that meet one or more of these standards should be what  you look for – not price tag.  There is a correlation between the two but Walmart or the discounted Vitamin Shoppe also carry some very good vitamins with the above certifications. 

4. If I take more supplements, that is better because I am sure to cover any deficiencies.

Reality: Iron can be toxic (accidental overdose of iron pills is a leading cause of poisoning deaths among young children) and the need for iron supplements also varies between individuals.  The potency of iron supplements can also be affected if taken within one hour of multivitamin or calcium supplements. 

Vitamin supplements that are not balanced correctly can also do more harm than good… i.e. Folic acid may mask signs of vitamin B12 deficiency, and permanent nerve damage can occur if vitamin B12 deficiency is not treated. Vitamin A can also be toxic, and may even cause birth defects in some instances, depending on the amount taken, type of vitamin A used in the vitamin supplements, etc.

Warmly,

Dr. Mudge-Riley

Sugar.  Fructose.  Brown Rice Syrup.  Corn Syrup.  Honey.  Sorbitol.  Mannitol. 

Every single one of these words means “SUGAR”. 

Some products have more than one of these words listed in their ingredient list.  That simply means there is more sugar in that product.  Tricky, isn’t it?

So what’s the problem with sugar?

Nothing, really.  And organic sugar isn’t “more healthy” than plain old generic cane sugar.  Even the “sugar in the raw” or brown sugar isn’t healthier than that regular can sugar.  It may seem like it might be because of words like “unrefined” or “raw” or “brown sugar” (does this remind you of brown versus white rice?) but the truth of the matter is – they are all sugar and they all have empty calories.

The reason sugar gets a bad rap is because it can be hidden in a lot of foods.  Did you know that Mott’s applesauce has added sugar, making one serving of it more “sugarful” than a Hershey’s milk chocolate bar?  This means that we consume a lot more sugar than we realize.  THAT is where the problem can be because too much of anything, particularly something with no nutrients, can be bad for us.  Too much sugar leads to diseases like osteoporosis, diabetes, obesity, and many more chronic lifestyle illnesses.  Why?  It is a combination of too much sugar and not enough of other nutrients that we don’t get.

I hear a lot about sugar substitutes because people want to avoid the calories of sugar and still have foods taste sweet.  Some sugar substitutes are safe – these are natural sugar substitutes – not chemically produced ones.  Things like stevia, chicory root, Lo Han or xylitol are good no-calorie substitutes.   Agave and honey are good natural substitutes but be aware – there are still many calories in these two sugar substitutes. 

Then there are the artificial sweeteners like aspartame and splenda.  Although aspartame has been proven to cause cancer in lab animals, it has only been in high doses.  However, why take a chance?   One of the components of aspartame is methanol, also known as “wood alcohol”.  When broken down by the body, methanol is converted to formaldehyde – yes, embalming fluid.  Splenda has recently been introduced as “made from sugar” so it seems to be the better choice.  But did you know that splenda is also a chemically altered form of sugar that has been shown to cause joint pain, shortness of breath and depression?  Splenda has only been on the market for a few years so more negative effects from splenda may soon come to light.

What should you choose?

In small quantities, I recommend choosing the natural sweeteners when at all possible.  Try to cut down on aspartame use and start watching ingredient labels to find hidden sugars.  Again, in moderation, sugar has a place in the diet.  Have the ice cream once or twice a week – with real sugar! 

Warmly,

Dr. Mudge-Riley

Did you know that for the SAME NUMBER OF CALORIES you could eat either:

An entire melon OR 2 oz of jelly beans?

 An entire pineapple OR 2 oz of gummy bears?

That’s right – fruits and vegetables are both nutrient dense foods.  All of them.  That includes celery and lettuce (yes, they count too!)

That means not only can you eat MORE fruit and veggies for the same amount of calories as you would get from most other portions of foods, you get a whole lot more in terms of vitamins and nutrients than in other food choices.

Scientists aren’t entirely sure of all the benefits a person can reap by consuming fruits and veggies. The recommended amount is 5 servings a day – that can be satisfied quite easily because half an orange or 6 strawberries or 1 roma tomato all count as one serving each. Dried fruit counts too but be careful – some dried fruit has added sugar. Some dried fruit also has more calories since the water has essentially been removed. For example, a half cup of raisins has more than twice the calories as a half cup of grapes. So while dried fruit still counts as a nutrient dense food (and a sensible choice) you need less of it if you are consuming it dried.

What if you are diabetic? Should you still eat fruit? Doesn’t it have sugar? Here’s some good information from a trusted source (http://healthhubs.net/diabetes/which-fruits-are-safe-for-a-diabetic-to-enjoy/):

“Fiber rich foods are general safe for diabetics to eat because they tend to have a lower glycemic index (GI) and therefore do not spike blood sugar levels to the same extent as high GI foods. This is because fiber slows down the absorption of sugar into the blood stream. Fiber rich fruits tend to be fruits with edible skins and seeds as it is these parts of the fruit that are highest in fiber. Fruits high in fiber include: apples, pears, apricots, blueberries, kiwifruit and avocados. The avocado is not only high in fiber, but is also a rich source of monounsaturated fat. The American Diabetes Association (ADA) recommends a diet high in monounsaturated fat as it can help reduce the risk of cardiovascular disease which is more common in diabetics than the general population. There is also some evidence that a diet rich in monounsaturated fat can improve glycemic control.

Fruits high in fructose, and those with high fructose to glucose ratios are also beneficial to diabetics because fructose does not require insulin to metabolize and therefore can be enjoyed by insulin resistant diabetics. High fructose fruits include apples, pears, guavas, and mangoes, – all of which have fructose to glucose ratios greater than 2. Along with high fiber and fructose levels, apples have added benefits for people with diabetes. Raw apples contain high amounts of pectin which has been shown to improve glycemic control in diabetics, reducing insulin requirements by up to 50% in some cases. Grapefruit is another fruit which may be beneficial for diabetics. Grapefruit can promote weight loss which in turn helps reduce insulin resistance. According to the Scripps institute, grapefruit may also help control insulin levels when consumed during meal times.

Fruits with high amounts of glucose should be eaten only in small amounts as they can spike blood glucose levels however most can still be enjoyed as part of a healthy diabetic meal plan. High sugar fruits include bananas, dates, grapes, watermelon, and oranges.”

Thanks for reading! 

Warmly,

Dr. Mudge-Riley

First of all, what are ethnic foods?  For purposes of this blog, by ethnic foods I mean International Food choices – Italian, Greek, Mexican, Thai, Chinese, etc.

There are a multitude of choices when it comes to dining out or making these at home.  For most Americans, this type of food is a bit foreign in terms of what to select or prepare.  To those unfamiliar with these foods it may be daunting enough to try to figure out what the food is (Chicken?  Fish?  Cheese?  Beef?) let alone what the healthy choices might be.

The good news is that not only is ethnic food tasty, much of it can be healthier than an American choice! 

Here are some tactics for making smart choices:

Italian.  Start with a non-cream based soup such as minestrone.  Be careful with the bread – olive oil is healthy for dipping, but has 120 calories per tablespoon – these can add up!  At Olive Garden, try their Apricot Chicken.  Try Pasta e Fagioli instead of pasta with cream sauce.

Mexican.  Fajitas are always a good choice because the meat is usually stir-fried (not the same as deep fried) or grilled.  Pile on the veggies and salsa that accompany them.  When eating the chips and salsa, break each chip in half and scoop on a large serving of salsa – this will fill you up and cut your calories in half!

Asian.  Try to avoid “sweet and sour” or duck sauce (very oily).  Choose “fresh spring rolls” instead of egg rolls – these aren’t fried.  Ask if you can substitute half the rice with veggies and get your sauce “on the side”.   A brown sauce, black bean sauce or hoisin sauce is usually a good choice with shrimp.  Round it out with a serving of Chinese vegetable soup with a clear broth to offer a nice selection of veggies for only a few calories.   

Greek.  Stuffed grape leaves and tzatziki (cucumber and yogurt) are good choices.  There are usually lots of fruit options – take advantage of those!

Indian.  Chickpeas are filling and a great choice – look for Chana Sag (chickpeas and spinach).  Most Indian dishes are full of low-no calories spices and veggies. 

Take advantage of all the new ethnic food restaurants that are popping up.  The prices are usually pretty reasonable and having a new food may open up a whole new world of flavors to enjoy and experiment with!

Warmly,

Dr. Mudge-Riley

Do you fill your cereal bowl to the brim every morning?  Do you know how many servings are in that “one bowl” of cereal?  (Here’s a hint, most breakfast cereal labels indicate that a serving is ¾ cup to 1 cup).

In a recent study, participants overestimated a single serving by at least 25%.  One-sixth of participants overestimated by 40%.  That means most of them thought they were eating one serving when really, they were eating almost 1.5 servings – with all the associated fat, calories and sugar. 

It may not seem like much, but it can add up.  Continue doing this with all your meals and you may be taking in close to 2,000 extra calories in one month. 

There is better news with ice cream.  As long as you keep portions in check, you can eat almost anything – including ice cream! 

The bad news is that overestimating with things like ice cream is also difficult.  One serving of low-fat ice cream is usually only ½ cup.  That’s based on LIGHTLY PACKED ice cream – not melted and gooey ice cream!  Think about the extra calories and fat you may be taking in if you wait until your ice cream is soft and a bit melted before you measure it out – and you can double or triple that for the premium versions of ice cream!

So what’s the best way to accurately predict your intake, based on labels and serving sizes (which we learned about last week)?

First, there are some handy resources (you already have) that may really help:

Open your hand and stretch your fingers out as wide as possible.  That’s how many fruit and vegetables you should have at a meal.

Make a tight fist.  That’s a serving of carbs like bread or pasta.

Look at the size of your palm.  That’s a portion of chicken breast, hamburger, fish or tofu (if you are a vegetarian and that’s your protein).

Try making the “OK” sign with your index finger and thumb – that’s a serving of fat like salad dressing for your veggies.

Sound easy?  Here are some more tricks!

For salad dressings and sauces:  Order or put your dressing on the side and then dip your fork in and use that to “drizzle” on the dressing.  You will use half or less and still get a lot of flavor!

Try using salad plates for your dinner – it’s amazing how you can fool your stomach with your eyes.  Plus – if you have seconds, you are that much more satisfied with the same amount you might have gotten originally on a large plate without having seconds!

Choose foods that are high volume: Certain foods like fruits and vegetables or soups and broths trick your stomach into thinking it’s full (because it is) but you have a lower calorie choice filling it up, making less room for the high calorie foods!

What have you tried that works? 

Warmly,

Dr. Mudge-Riley

At many of my educational workshops people will raise their hand and ask about Nutrition Labels.  It seems this is one of the most confusing parts about trying to make healthy choices.

Questions range from, “What should I focus on?” to, “How do I even read a label?” and even, “Why is sugar not listed on this product when it tastes sweet – what is another name for sugar?”

Then there is the issue of “heart healthy” or “low-fat” or “smart choice”.  What dictates these labels and how does the food industry get permission to have these printed on their food packaging?

Here is some guidance (this is not all-inclusive – that would require hundreds of pages to this blog!)

“Organic” – multiple ingredient foods which are 95 to 100% organic.

“Made with organic ingredients” – 70% of the ingredients are organic. Can appear on the front of package, naming the specific ingredients.

“Contains organic ingredients” – contains less than 70% organic ingredients.

“Light” is not the only word that can appear on a food label. According to the FDA, the terms “reduced” and “fewer” can also be used as long as the product contains at least a 25% reduction in calories, fat, or sodium when compared to the reference food.

It seems as though the FDA is allowing food companies to be quite liberal in their use of the word “free“. Fat-free, calorie-free, and cholesterol-free do not mean zero. Instead, they mean a number close to zero. 

It IS confusing!

Here is a step-by-step guide to approaching food labels.  This should give you an easy way to conquer your fear of these strange words, percentages and combinations!

1.  Start at the top with the serving size.  This is the single most important place to begin because this influences all the other numbers.  Even if a food appears to have 2 g of Total Fat, if that food has 8 servings, you are really consuming 16 g of fat.  This is true for the calorie count and the other listings (protein, sodium, etc.).

2.  Don’t worry so much about the %DV listed on the left hand side.  The government requires this to be listed and these percentages can easily mislead someone.  The percentages are based solely on a 2,000 calorie diet and the average person – these two things are rarely the norm for an individual day after day. 

 3.  Look for labels that list Dietary Fiber as 3 g or higher.  Regardless of serving size, this amount of fiber indicates a food is likely to be healthy because more fiber indicates less processing and more nutrient density.

 4.  Look at the Sugars listed under Total Carbohydrate.  If a food has more than 10 g of sugars, it is likely to contain sugar in more than one form.  This can be confirmed by looking at the ingredient list and seeing things like dextrose, high fructose corn syrup, barley malt, brown rice syrup, corn syrup, molasses, maltodextrin or fruit juice concentrate.  DON’T BE FOOLED!  It’s all straight sugar!

 Hopefully this gives you a starting point to becoming a better consumer and helps you do your healthy shopping in a quicker timeframe. 

 And remember, when all else fails, try to choose mostly foods without a label like fruits and vegetables!

 Warmly,

Dr. Mudge-Riley

Most people are aware that protein has 4 calories per gram – the same number as carbohydrate and less than fat (9).  Therefore, you can eat more protein than fat for the same number of calories. 

People are confused about protein and how much to actually eat.  If you can eat more protein than fat for the same number of calories, shouldn’t you just do that?  In fact, a lot of “diets” out there maximize intake of protein for that reason.  And although protein has the same number of calories as a carbohydrates, the chemical structure of protein requires more breakdown by the body – thus, digestion of protein is slower than with carbohydrate and takes more energy (thus more calories burned) than digestion of carbohydrates.  This is the simple explanation for why protein keeps you fuller for longer.  (There are a few more hormones and regulators involved but that is beyond the scope of this discussion).

When people think of protein, they think meat.  And they are correct – animal protein is a good source of protein.  But there are alternatives for vegetarians or those trying to reduce their carbon footprint (animal protein is not very environmentally friendly).

Here are a couple of high quality sources of non-animal protein:

Soybeans – edamame is an example of this but you can also buy soybeans in a can or dried soybeans.  These are generally low calorie.

Legumes – most beans contain protein – pinto, turtle, navy, black beans for example

Eggs and cheese – these are products from animals but contain high quality protein.  Egg whites contain the most protein for the least number of calories but the fat in the yolk helps the digestion of the protein so it is actually better to consume the entire egg rather than just the egg white.

Nuts and seeds – both contain high quality protein

Green vegetables – things like broccoli and spinach both contain protein

Keep in mind that some non-animal sources of protein are known as incomplete proteins.  This means the protein source is deficient in one or more amino acids necessary to be a complete protein.  The deficiency is not a big deal as long as one consumes a variety of foods (the deficiency will be made up through another food).  This is a good reason not to choose a diet where your food choices are limited (including a low fat or a low carbohydrate diet).

How much protein should you consume in a day?  That question is not easily answered because it depends largely on your activity level.  In general, the average is 40-70 grams (with the lower end being for a female) but this can vary widely depending on exercise, pregnancy and/or chronic illness.

 Until next time,

 Warmly,

Dr. Mudge-Riley

No one likes to talk about fiber.

We used to think it had one function only: to prevent constipation. Many people called it roughage – not a particularly appealing name or something anyone wanted to discuss over coffee or a beer. Certainly not something associated with tasty foods – right?   WRONG!

First, why is fiber important?  Fiber can:

Reduce your risk of health problems (like 100% curable colon cancer)

Allow you to eat A LOT and feel full – yet lose weight!

Give you plenty of nutrients so you have high energy, sleep better and perform better at work.

Fiber comes in soluble and insoluble forms. The soluble form has the potential to help lower your cholesterol, stabilize your blood sugar and help your body eliminate toxins. It slows digestion so you can eat some simple carbs in moderation (which we learned about last week) with fiber to and actually reduce the detrimental effects of those simple carbs! The insoluble form of fiber helps reduce the chances of colon cancer and helps prevent constipation, hemorrhoids and other intestinal disorders. Insoluble fiber also allows you to eat more carbs without their detrimental effects.

This means you can actually eat more and consume fewer calories. You will feel full, satisfied and you will probably lose weight!

So what foods have a lot of fiber yet still taste good?

In general, fruits and vegetables, legumes, whole grains and nuts all have fiber. Flax seeds and chia seeds are great sources of fiber and can be added to virtually any food (even milkshakes – try it! You can’t taste the flax/chia and you get the benefits of the fiber).

Specifically, try these SWAPS to increase your fiber and still eat tasty food:

Choose minestrone soup (10 grams fiber) over chicken noodle (no fiber)

Choose a baked apple with raspberries (8 grams fiber) over angel food cake (no fiber)

Choose a whole orange (5 grams fiber) over orange juice (no fiber)

Choose a turkey sandwich with veggies on 7 grain bread (6 grams fiber) over a turkey sandwich on Italian bread (no fiber)

It’s important to drink at least 8 oz of water both at the beginning and at the end of every meal when you consume a lot of fiber. This will help reduce any bloating or gas if your body isn’t used to the fiber.

Fiber supplements can be a good way to enhance the amount of fiber in your diet. To prevent nausea after consumption, drink 16 oz of water. Also try to choose a sugar free or unsweetened fiber supplement – those are the best over the counter choices, regardless of brand.

The recommended amount of daily fiber is 20-35 grams a day.  It’s hard and frustrating to count out the fiber grams you consume all day. Instead, just try to make some of the above swaps and don’t worry about a specific number. You’ll feel better and this “wellness stuff” won’t feel like work!

Warmly,

Dr. Mudge-Riley

There is a lot of confusion about carbohydrates. In the past decade, “carbs” have begun to seem “evil” and something to be avoided at all costs if one wanted to maintain a normal weight and be as healthy as possible. So-called “diets” such as the Adkins and Southbeach diets became popular with the reasoning that avoiding carbs was the key to health.

Here’s a fact: Not all carbs are created equal and not all carbs are bad.

Carbohydrates are a necessary part of a healthy diet. Some carbs are vital to health – fruits and vegetables, for instance. Carbs help your body fully digest fat and protein and absorb the necessary vitamins your body needs.

Basically, there are two kinds of carbohydrates – simple and complex. Simple carbs, such as white flour, sugar (and everything made from those such as pasta, cereals, breads, cookies, cakes, candy, etc.) are digested quickly by the body.

That sounds like a good thing, right?

The problem is when one eats too many simple carbohydrates. During the digestion process, insulin is released, as well as a number of other hormones and metabolite by-products. The body is easily overwhelmed during this chemical reaction and just a few too many simple carbs can mean a lot of complications. These include fat storage, associated weight gain, muscle and blood vessel inflammation and a host of other negative health consequences. The body digests these carbs so quickly that an hour after you have eaten that 500 calorie donut you probably feel hungry again. You eat more. Eating more increases your calories which leads to more weight gain!

This is why, if given the choice, one should choose a product with a little more fat (like full fat cheese or whole milk) over a product with less fat and more sugar or flour.  Much of the old research on low-fat diets has been rebuked over the last couple years and it is now known that the best “diet” is portion control with a higher fat content (for satiety) and fewer simple carbs (or elimination of them) and some complex carbs.

Complex carbs are those such as vegetables and a number of grains like oatmeal, quinoa or buckwheat (not really a wheat). Complex carbs are aptly named because it takes a more complex process for the body to break them down which means they are not digested as quickly. With portion control, this prevents those negative health consequences that occur with simple carbohydrates.

So what do you do if you just have to have that bowl of pasta or that cookie?

You can eat it!!!

Here are some suggestions of how to eat it:

Eat the simple carbs – just have half the portion and include an unlimited amount of vegetables

Eat the simple carbs – and focus your other 2 meals and snacks on being lower in simple carbs and calories than usual

Eat the simple carbs – and exercise a little more or a little harder that day

Scientists in Sweden discovered that when people consumed 2 tablespoons of vinegar with a high-carb meal, their blood sugar was 23 percent lower than when they skipped the antioxidant-loaded liquid. They also felt fuller. (silly, but worth mentioning!)

 Warmly,

Dr. Mudge-Riley

It’s not about limiting the fat you eat – it’s about choosing the right fat and the right portion sizes.

That’s right – I get so many questions that revolve around, “How much fat should I eat a day?”  The question you should be asking is, “What fat should I choose today?”

Here’s something to consider – your body actually NEEDS fat!  Your brain is composed of about 60% fat and your heart, skin and hair need fat to thrive.  Without fat, your body can’t absorb essential vitamins like A, D, E and K.  The right fats actually decrease the amount of inflammation in your body, an important method of keeping you disease-free.

So what are the “right fats” to choose?

A good or healthy fat is:

One that exists in nature.  A real food, not chemically produced food – choose butter over margarine, for example.

One that exists in fish or fish oil – an Omega-3 fat

Monounsaturated fats like those found in olive oil, seeds and nuts.  Choose things like natural peanut butter, almonds, walnuts, avocados and flax or chia seeds.   (A word of caution – those “roasted, salted and flavored” mixed nuts at Kroger are NOT included in this!  Choose raw, unprocessed and organic nuts and nut butters.)

These fats have been shown to help you LOSE weight!  Imagine that – losing fat by eating fat!  It sounds contradictory, but it’s true.  But there is one catch – fat has 9 calories per gram – so keep that in mind and keep the portions under control!

These fats also help improve your health.  A study out in May 2010 confirmed previous research that eating nuts improves lipid levels in your body (by lowering LDL and improving the lipid ratio – an important marker of high cholesterol).

So here’s a question – fact or fiction – Saturated fat is bad for you.

FICTION!

That’s right – not all saturated fat is created equally or processed in the same manner.

Two examples of healthy saturated fats are:

Grass-fed animal products – beef and dairy products from grass-fed animals have less overall fat and even though they contain saturated fat, these products contain over half their fat to be oleic acid, the same monounsaturated fat found in olive oil. 

Coconut oil – this oil got a bad rap in the 90’s with the movie theater popcorn.  However, research (over 60 studies published in the American Journal of Clinical Nutrition alone) has shown over and over that coconut oil is one of the healthiest foods you can consume.  It decreases your overall risk of cardiovascular disease!  The reason for this is that coconut oil is composed of medium chain fatty acids (not short or long chain) and are digested quicker and better.  Lauric acid is found in coconut oil and has shown anti-viral, anti-bacterial and anti-fungal properties.  Lauric acid is also a key component of breast milk – one of the healthiest foods on the planet!  I use coconut oil as my main oil for cooking.  Buy some and try this to prove to yourself it is different- put some on your hands and try to wash it off.  Unlike other oils or butter, it washes right off – doesn’t get sticky or repel water.  It’s all about the chemical composition!

What are the worst fats to eat?  The trans-fats and excessive amounts of saturated, cheap animal fats, including processed meats like hot dogs and salami.  Trans-fats are bad for you because of the hydrogenation process they go through (read – chemically treated).  Transfats are found in margarine and shortening – so they are also found in those deep fried apple pies and other breakfast pastries as well as in some cookies and cakes. 

So go ahead – eat the butter (not the margarine) and a portion controlled cut of grass-fed meat and do it without the guilt!

For more information, check out the following:

Leas, Connie.  Fat.  It’s Not What You Think.  (2008).  Prometheus Books, NY.

Nainggolan, Lisa.  Processed Meat, Not Red Meat Per Se, Linked to CHD, Diabetes.  (2010).  Medscape

O’Riordan, Michael.  Let’s Get Nuts!  Eating Nuts Improves Lipid Levels.  (2010).  Medscape Heartwire.

Colbert, Don.  Eat This and Live!  (2009).  Strang Company, FL.

Warmly,

Dr. Mudge-Riley