JEFF CADWELL: Professionally Certified Life Coach, Radio Show Host, Motivational Speaker, Group Facilitator & Author, specializing in challenges related to Weight Loss and Weight Loss Surgery; sharing current affairs, as well as tips and strategies related to obesity and techniques to live a more healthier and happier lifestyle.
From California to Iowa, from Colorado to Massachusetts, cash-strapped schools are gutting their phys-ed programs, letting go of teachers, reducing the minutes of instruction or, in some cases, eliminating physical education altogether.
According to FOX News, there "Schools point the finger at the Bush administration's No Child Left Behind Act, which mandates that schools meet strict testing requirement in core subjects like English and math. The resources required to meet those standards, administrators say, leave little left over for non-core programs. But with the cuts in physical education coming at a time when childhood obesity rates are alarmingly high, health advocates fear that ultimately, children's health will be left behind.
I happened to be watching David Letterman tonight and it featured a long time absent guest, RichardSimmons. Thinking that the whole guest appearance would be one joke after another, Richard was asked about what he was involved in these days. I was surprised to learn that he is very concerned with the absence of Physical Education in public schools while the Surgeon General warns of the epic proportions of the Obesity Crisis in America.
What can you do to help Richard enable America's children to grow healthier?
He has a survey he is compiling to compile national obesity statistics and information. Once he receives this information, he will take it to Washington to share with the only people who can make the necessary changes to save America's children from the dangers of obesity: the men and women in our government.
Please take a few minutes and fill out this needed survey by CLICKING HERE
Some foods are so bad for you, they qualify as a nutritionist's nightmare.
WebMD asked several registered dietitians and other food experts to nominate their favorite "food horrors". Their submissions ranged from empty-calorie foods masquerading as nutritious, to outlandish concoctions that tip the scales with obscene amounts of fat and calories. Have any of them ever lurked around your plate?
1. Frightful Fried Foods
From a nutritional standpoint, some of the scariest foods are the deep-fat fried concoctions you can find at carnivals and state fairs.
Americans have tossed everything from turkeys to Twinkies in the fryer, but have you ever heard of deep-fried cola? Debuting at the Texas state fair -- and winning the creativity honor at the Big Tex Choice Awards contest -- was this deep-fried, Coca-Cola flavored batter, drizzled with cola fountain syrup, and topped with whipped cream, cinnamon sugar and a cherry.
2. Scary Steakhouse Specialty
Nutritional nightmares are readily available at many of your favorite neighborhood restaurants. Christine Palumbo, RD, nominated the deep-fried onion appetizer popular at some chain steakhouses.
One such appetizer, Outback Steakhouse's Bloomin' Onion, has more than 800 calories, 58 grams of fat and 22 grams of saturated fat, plus 1,520 milligrams of sodium. These numbers don't include the dipping sauce, which is also loaded with fat, calories, and sodium.
3. Monstrously Misleading
Marion Nestle, PhD, MPH, a New York University nutrition professor and author of What to Eat, takes issue with not-very-nutritious foods that are labeled or advertised with healthy-sounding terms. She nominates "kids' fruit snacks that have no fruit whatsoever and are basically candy in disguise" as one potentially misleading food.
4. Big, Bigger, Biggest Burgers
There appears to be no end to the amount of calories and fat you can fit onto a bun.
Hardee's has the Monster Thickburger, boasting 1,420 calories, 107 grams (g) of fat, 45 g of saturated fat, and 2,740 milligrams (mg) of sodium. Carl's Jr. takes it a step further with the Double Six Burger, featuring two burger patties and three slices of cheese -- weighing in at 1,520 calories, 111 g fat, 47 g saturated fat, and 2,760 mg sodium.
Burger King is not far behind with its BK Stacker, loaded with four burgers, four slices of cheese, and 8 strips of bacon, coming in at 1,000 calories, 30 g saturated fat, and 1,800 mg sodium.
And the list doesn't end at fast-food chains. Ever hear of the "Hamdog"? This culinary creation from the former Mulligan's Tavern near Atlanta starts with a hot dog padded with cheese and half pound of ground beef. That's dropped in the fryer, then loaded onto a hoagie roll and topped with chili, bacon, onions and a fried egg. Mulligan's was also famous as the home of the "Luther Burger," a giant bacon cheeseburger with a Krispy Kreme doughnut for a bun.
Someone call the food police!
Of course, "most people know when they order one of these that it is not good for them," says Jayne Hurley, RD, senior nutritionist for the watchdog group, Center for Science in the Public Interest.
If you are thinking of your health, try ordering a plain burger with sauce on the side, along with a side salad.
The bottom line is that we should eat no more than 20 grams of saturated fat per day. The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend no more than 2,300 mg of sodium per day (equal to about 1 teaspoon). If you're salt-sensitive (that is, if your blood pressure is highly affected by salt), the number drops to 1,500 mg.
5. Appalling Appetizers
Dietitian Cynthia Sass, RD, nominated TGI Friday's "sizzling triple meat fundido -- a combination of cheese, pepperoni, bacon, and sausage served with breadsticks." While nutritional information for this appetizer was not available on the restaurant's web site, the fat-laden ingredients ensure that the fundido is a nutritional no-no.
6. Calorie-Laden Cakes
As if cheesecake were not high enough in fat and calories, the Cheesecake Factory adds chocolate candy, cookies, mousse, ganache, flourless chocolate cake crust, and other equally caloric extras to the rich dessert, says Jayne Hurley, RD. Even if you're just ordering a plain slice, cheesecake will set you back 630 calories.
Looking for a little nosh with your coffee? Starbucks Old Fashioned Crumb cake looks innocent enough, but that little square packs 670 calories.
7. Diet-Demolishing Drinks
The real problem with high-calorie drinks is that they go down easily, and don't tend to fill you up.
"Coffee drinks and smoothies don't set off bells and whistles to alert you to the calorie load," says Hurley. "Starbucks' white chocolate mocha is a Quarter-Pounder in a cup; any Frappuccino Blended Crème has 490-580 calories; and a venti Java Chip Frappuccino has the equivalent of 11 creamers and 20 packets of sugar.
To reduce the calories in your favorite coffee drink, order a small size, make it "skinny" (with low fat milk), and skip the whipped cream.
8. Mammoth Mall Munchies
Most people know when they order a gigantic burger that it is not good for them. But what really scares Hurley are the not-so-obviously fattening foods that people snack on at the mall.
"The highly aromatic cinnamon used in a Cinnabon (810 calories) or the smell of Mrs. Field's milk chocolate macadamia cookie (320 calories) tempts mall goers into thinking nothing of eating a snack that has half a day's calories or fat," she says.
Bring along a 100-calorie pack of crackers, some trail mix, or raw veggies to help you resist the tantalizing aromas of such high-calorie mall treats.
9. Dining-Out Diet Disasters
"Fifteen years ago, when I first started evaluating restaurant food, I was blown away by the 1,500 calories in a serving of Fettuccine Alfredo, but the trend has gotten worse, not better," says Hurley.
Fried macaroni and cheese and cheese fries were other nominees in the category of frightening foods found on restaurant menus.
10. Stupendous Servings
It's not just fast-food meals that have been super-sized in the last couple of decades.
"Muffins, bagels, salads, sandwiches, pasta servings -- almost everything is much larger today than it used to be or needs to be," says Hurley. "You can expect most restaurant appetizers, entrees, and desserts to each weigh in around 1,000 calories."
Here's a sure-fire way to start your day off on the wrong dietary foot: the enormous omelet sandwich at Burger King. This fork-free meal is loaded with two slices of cheese, three slices of bacon, two eggs, and a sausage patty on a giant bun, totaling 730 calories and 47 g fat.
Do Food Horrors Really Matter?
Yes, dietitians say, there are some truly frightening foods out there. But do they really matter to the average American's diet?
Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work, thinks that once a person indulges in a decadent dessert or monster burger, it triggers the "'I've already blown my diet, so why bother?" mentality.
Beyond that, May believes, the real horror may be the American mind-set about food.
"We were raised to clean our plates so we could be rewarded with dessert, which further enhances our desire to eat sweets and eat meals without recognition of fullness," she says.
Further, consider that many of the most frighteningly fattening foods are sold in restaurants. Americans now spend 48% of their food dollars in restaurants, according to the USDA Economic Research Service. And the most popular restaurant food eaten by both men and women is the hamburger, according to the NPD Group, a market research firm.
Hurley thinks most people would think twice about ordering food and drinks that they realize are "hideously high in fat and calories." She'd like to see nutrition information about restaurant foods become more readily available, and believes this would encourage restaurateurs to offer more healthful options.
"Let's give consumers the choice and educate them with the nutritional information of restaurant foods at the point of purchase, not the web site," she recommends.
Published Oct. 27, 2006.
SOURCES: U.S. Department of Agriculture (USDA): "Dietary Guidelines for Americans, 2005". Burger King web site. Carl's Jr. web site. TGI Friday's web site. Mrs. Fields web site. USDA: "Let's Eat Out: Americans Weigh Taste, Convenience", and "Nutrition (EIB-19), October 2006". Press release, NPD group, Sept. 5, 2006. Jayne Hurley, RD, senior nutritionist, Center for Science in the Public Interest. Cynthia Sass, RD, spokeswoman, American Dietetic Association. Marion Nestle, PhD, MPH, nutrition professor, New York University; author, What to Eat. Christine Palumbo, MBA, RD, food columnist, Allure magazine; nutrition consultant. Michelle May, MD, author, Am I Hungry? What to Do When Diets Don't Work.
The Day After: Terrific Thanksgiving Leftovers by Christine Leishman
After the Grand Feast, you may find your refrigerator full of all those foods turkey stock you love to eat - one day a year. What can you do with all that turkey, cranberry sauce, and sweet potato? Well, here are some ideas that will keep you eating healthy while using up all those delicious leftovers.
Soups
The first thing to do the day after Thanksgiving is make and freeze it in small containers to add to pasta, polenta, couscous, or use it to make a quick soup over the holidays. Add the leftover gravy to a small pot of stock for a delicious soup base. Add chopped turkey, the last of the green bean casserole, and some of those other cooked vegetables, and you've got soup for the whole family.
Sweet potatoes and winter squash make the ideal base for a velvety Gingered Sweet Potato Soup. Season with ginger or curry spices, add a little lowfat milk or yogurt, and garnish with chopped herbs. This soup really takes the autumn chill out of your bones in a wondrous way.
Salads
Toss chopped turkey with some rice (better yet wild rice!) and diced seasonal fruit: fuyu persimmon, Asian pear, crunchy apple, or add some dried fruit. Think color, texture, and flavor -- get creative. My Turkey and Wild Rice Salad incorporates a pomegranate vinaigrette but you could also replace some of the oil in your regular vinaigrette recipe with a little of that cranberry sauce you have on hand. (If you're leftover rice is really dried out, warm it in a saucepan with a splash of stock or water, drain and toss with the vinaigrette—the grains need to be "opened" so the dressing soaks in rather than just coating the rice.)
Starters and Snacks
Crostini make a special lunch or late afternoon pick-me-up. Finely chop those cooked green vegetables (small artichokes, spinach, chard, green beans), season with fresh herbs, salt, pepper, a drop of extra virgin olive oil, even a little lemon zest, and spoon onto a garlic crouton. If you need something a little more substantial spread a thin layer of goat cheese or hummus on a slice of toasted sourdough bread, top with the vegetable mixture, and supper is taken care of.
Entrees
Spice up some turkey; wrap it in a whole-wheat tortilla along with some winter squash, cranberry sauce, and a handful of shredded lettuce or sprouts. Or try the recipe below for a burrito to make when you're not so "on the go." Or, try some Turkey Burritos.
Scoop cooked sweet potatoes (or acorn squash) out of its skin; toss it with rice or stuffing, and season to taste. Spoon the filling firmly into the skin, heat through, and drizzle with gravy for a quick and easy entrée.
Make Vegetable Griddlecakes. These are great with cranberry sauce, gravy, or both. Make an egg substitute omelette and fill it with what you've got -- and just a hint of Parmesan. For a surprisingly elegant meal turn your leftover stuffing into a Savory Bread Pudding. Add a simple tossed green salad and a glass of red wine and dinner is served
Make a hungry-"person" stew. Wilt some onions, and garlic in a heavy-bottomed pot, add some cooked potatoes, turkey, the leftover gravy, and enough stock to make a sauce. Cook over a medium-low heat until all the flavors come together and the aroma fills your kitchen. Chop some cooked vegetables and throw them in for color—carrots, sweet potato, green beans, greens, or even frozen peas. Heat through and serve as is, or spoon into ovenproof crocks and top with some mashed potatoes for a turkey shepherd's pie.
Miscellaneous
One of my favorite things to do with leftover cranberry sauce is flavor vinegar. (I let it "cure" until Christmas and give it as gifts.) Add about 1/2-cup pureed cranberry sauce to the bottom of a sterilized glass bottle. Warm a liter of good quality red wine vinegar, pour it in over the cranberries, and set aside to cool. Be sure the bottle can be tightly sealed. For a slightly sweeter taste and a more festive looking bottle add some dried cranberries as well.
Chutney is easy to make from, and great to serve with, Thanksgiving leftovers. My Cranberry Chutney is a quick and easy chutney that is perfect at this time of year.
-------------------------------------------------------------------------------- Chris Leishman began her cooking career at Greens Restaurant, the renowned vegetarian restaurant in San Francisco. Her interest in health and nutrition eventually led her to UCSF Medical Center where she was the Recipe Development Coordinator for both the patient and retail foodservice. She led cooking classes for the Outpatient Weight Management group, the Heart Disease Reversal Program, and Millberry Student Program. Her work for Dr. Dean Ornish's Heart Disease Reversal Programled to the publication of her cookbook Recipes From the Heart.
You're running late, flying out the door. You might skip breakfast: the cereal box is empty, and the milk's gone sour. Forget taking lunch: there's peanut butter in the jar, but you are out of bread. Exercise before work? You've got to be kidding. It's a typical hectic morning, at the beginning of a typical jam-packed day. What happened to those resolutions to exercise more, eat healthier, lose weight? It's easy for them to get lost in the daily shuffle.
In a perfect world, we could accomplish all this by the time our busy day starts:
- Jump out of bed by 6:30 (or earlier).
- Get a good chunk of exercise, 20 minutes or more.
- Eat a satisfying but healthy breakfast: fresh fruit, high-fiber cereal, low-fat milk.
- Brown-bag a wholesome lunch: more fresh fruit, low-fat yogurt, whole-wheat bread, homemade vegetable soup (maybe that you prepared last night).
It's true -- with a little planning, this could be your reality. Your morning rush would go more smoothly, and your weight loss efforts would stay on track. You bounce out of bed, knowing what your next move is - all day, all week, all year.
"If you leave exercise and healthy eating to chance, it's not going to happen," says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. "You're responsible for you. Use your personal digital assistant to set your day - gym time, dinner. Make these things pre-meditated - so it's not like a surprise, you've got an extra hour, should you go to the gym or watch TV. If you don't plan it, you won't do it."
Planning for Weight Loss
Planning helps you build new habits, says Barbara J. Rolls, PhD, the Guthrie Chair in Nutrition at Pennsylvania State University in Pittsburgh and author of The Volumetrics Weight Control Plan. "Without planning, you're always going to be struggling - trying to figure out how to eat what you should. You'll end up making yourself eat things you don't want to eat. Eating will always feel like work."
Indeed, planning involves discipline - and that is a key trait that is evident among the "successful losers" who belong to The National Weight Control Registry. They have maintained a 30-pound weight loss for at least a year - and many have lost much more, and kept it off for much longer.
"It is very difficult to lose weight and keep it off - and people who succeed must have discipline," says James O. Hill, PhD, the Registry's co-founder and director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "People who are most successful plan their day to ensure that they stick to their eating plan and get regular physical activity. It takes effort to be successful in long-term weight management."
Goal No. 1: Plan Your Daily Food
First, take note of every bite of food you have during the day. Don't forget that run through the supermarket - all those tasty samples you couldn't pass up. "A food journal is the single best thing you can do," says Gary Foster, PhD, clinical director of the weight and eating disorders program at the University of Pennsylvania School of Medicine. "You become more conscious of what you're doing. It helps you monitor yourself, and make corrections in mid-course."
Dietitians call it a food journal. But really, it's research for your plan of action, he explains. You'll see where you need improvement. "Plans work better than platitudes," Foster tells WebMD. "Instead of 'I'll exercise more,' make it 'I'll walk tomorrow morning at 7 a.m.'"
Keep it simple. Journals don't have to be labor-intensive, he says. Focus on your high-risk time slots when you're most likely to get off course. Example: You know you eat junk at night, or that you snack after 3 p.m., or between lunch and dinner. Just keep notes during that time period. You'll quickly see problem habits: banana split vs. banana, the whole container of nuts vs. a handful.
Set specific goals. You can't just tell yourself to eat less junk food after 8 p.m. Be specific - 'I'm going to substitute popcorn for potato chips.' That way you know exactly what to do. There's no question.
Use weekends wisely. "When things are a little quieter on weekends, you can think about the upcoming week," says Stokes. "Decide what you're going to eat. Go to the market, so you're a little ahead of the game. You can even prepare food on the weekend and freeze it, then pull it out during the week."
Consider your options. Keep lists of healthy foods and meals you love, and plan accordingly, adds Elisabetta Politi, RD, MPH, nutrition manager at the Duke Diet & Fitness Center at Duke University Medical School. "I advise people to think of five different breakfast, lunch, and dinner options. Then you'll have some freedom - you can choose from your favorites. But your eating will be more structured. That's what's important."
Shop wisely. A well-stocked fridge and pantry can make it easier to grab a healthy snack or prepare delicious meals that are also good for you. Keep basics like these on hand: low-fat milk and yogurt, eggs, peanut butter, a variety of fresh fruits (include berries and grapes) and vegetables (include carrots and celery), soybeans, garlic, whole grain pasta/bread, fish, and high-fiber cereal.
Plan healthy treats. Low-fat cheese or yogurt, hummus with veggies, and fresh fruit are great choices. Keep them at home; take them to the office. That will help you eat the right foods when you're starving - especially in the late afternoon, during drive time -- and when you finally get home at night.
Do it yourself. These are great prepare-ahead healthy meals that will keep you feeling full and help you control your weight:
Make a dried-fruit-and-nut mix for emergency snacking. (Be wary of granola, since it typically has lots of sugar, says Stokes.) Pack small amounts in a little plastic bag - great for the car or office.
Cook a big pot of homemade vegetable soup, which can be frozen for several lunches or dinners.
Try smoothies - blend low-fat yogurt and fruit - for a grab-and-go meal.
Mix up big salads or a pasta primavera with lots of veggies and whole-wheat pasta. Prepare large quantities so you can have a moderate-sized helping for dinner and then have leftovers for lunch the next day.
Buy healthy frozen entres. "These have really improved," says Rolls. "They have more whole grains in them now, and they seem to be getting tastier. If I'm traveling and can't get to the grocery store, I make sure I have frozen entrees on hand."
Don't limit yourself. It's OK to eat breakfast food for snacks, lunch, or dinner. "You can eat a hard-boiled egg or cereal any time, not just breakfast," Stokes advises.
Goal No. 2: Plan Your Exercise
First, talk to your doctor - especially if you are overweight or are at high risk for heart disease, advises Thompson. Your doctor may suggest that you ask a fitness trainer to develop a workout plan that best suits your needs.
Analyze your morning schedule. "You'll find there's a lot of free time there," says Gerald Endress, ACSM, fitness director at Duke Diet & Fitness Center at Duke University Medical Center. "People tell me it takes them two hours to get ready for work. It's not that they're prettying themselves up - they're basically just wasting time. But when they start exercising in the morning, they find they use their time better. One guy told me he got to work 20 minutes earlier on days he exercised. If you've got a structured period of activity, you know to keep things moving."
Set your program. Decide what works best for you, such as 8 a.m. on Monday, Wednesday, and Friday. "You don't let anything interfere with that," advises Thompson. "That's not to say once a month something comes up you can't exercise. That's OK. It's when you're making excuses three, four, five days in a row -- that's a problem. It's got to be the highest priority because it's your health."
Know your options. What kind of exercise - or physical activity - will get you out of bed in the morning? A yoga video, walking, a workout session at the YMCA? Figure out what will motivate you.
Tackle roadblocks. Is inertia a problem for you in the morning? "When the alarm clock sounds, it's easy to hit the snooze button," says Bryant. A workout buddy can provide motivation. "If you know someone is waiting for you, counting on you, you'll go. Once you go, you're happy you went. Once you get past that inertia, you're glad you did the workout."
Don't think of it as "early". It's a mindset issue, says Foster. Setting the alarm 30 minutes early should not be a negative in your day. Give it a positive spin. "Quit thinking of it as getting up early. Your day starts when the alarm goes off. That's how you should think of it."
Remind yourself. Put yellow sticky notes on the fridge or the computer - like "get off the bus four stops early - Mon., Wed., Fri."
Reward yourself. "Establish a goal for your workouts - daily, weekly, monthly goals," Bryant advises. "When you've done those workouts, accomplished those goals, pat yourself on the back." He suggests going out and buying a favorite DVD or CD, or even getting yourself that iPod you wanted! "Rewards help keep you motivated," says Foster.
"Planning helps you overcome the unpredictability of daily life," says Foster. "Having any plan, even if it's a bad or ineffective plan, increases your confidence in accomplishing the task at hand. Just the fact that you've thought it through means it will have some effect."
Published Nov. 29, 2005.
SOURCES: Milton Stokes, RD, MPH, spokesman, American Dietetic Association; chief dietitian, St. Barnabas Hospital, New York City. Barbara J. Rolls, PhD, Guthrie Chair in Nutrition, Pennsylvania State University, Pittsburgh. James O. Hill, PhD, co-founder, National Weight Control Registry; director, Center for Human Nutrition, University of Colorado Health Sciences Center. Gary Foster, PhD, clinical director, weight and eating disorders program, University of Pennsylvania School of Medicine. Elisabetta Politi, RD, MPH, nutrition manager, Duke Diet & Fitness Center, Duke University Medical School. Gerald Endress, ACSM, fitness director, Duke Diet & Fitness Center, Duke University Medical Center. WebMD Feature: "Healthy Refrigerator." WebMD Feature: "5 Foods That Fight Hunger Pains."
Trick or Treat? The Truth About Sugar by Sharon Minai, RD
Halloween has come and gone. Your kids (if you have them) probably came home with bags full of candy and treats from the neighborhood, or you have leftovers from handing out the goods. And so the inner conflict begins. "Should I eat some of it?" If you're worried Halloween sweets will cause you to "fall off the wagon," read on to get tips on how to stay on your plan and survive the aftermath of this sweet holiday.
Sweet Facts about Sugar
Humans are born with an innate preference for the sweet taste in foods. As babies, most of us preferred our fruits over our vegetables at the start. Sugar is found naturally in milk, fruits, vegetables and grains, and is also added to many foods during processing. Sugar has been widely used for decades in cooking, preserving jams, and adding flavor and texture to various foods. Sugars are carbohydrates, the main source of energy for the body.
There are many types of sugars. The most familiar one is sucrose, which is made of two simple sugars, fructose and glucose. This is the type of sugar we use to sweeten hot beverages and foods. Other food sweeteners include corn syrup, high fructose corn syrup, honey and inverted sugar (a result of a chemical breakdown of sucrose to make an equal mixture of glucose and fructose, which is available commercially only in liquid form). During digestion all these sugars break down into glucose units in the body, which is used to produce essential energy.
Many myths are related to sugar—some think that sugar causes diabetes, while others think it leads to obesity, or to hyperactivity in children. Have a look at the following questions and answers to learn the true facts about sugar.
Does sugar cause diabetes? Research is not conclusive about the factors that lead to the development of diabetes, but researchers now know that sugar intake isn't one of them. Moderate amounts of sugar can be a part of a healthy, balanced diet. Even diabetics can enjoy sugar if they incorporate it wisely into their meal plan.
Does sugar make you gain weight? Weight gain is a result of eating more than your body needs in order to maintain basic functions and sustain physical activity. If you eat candy and chocolate and see that you still remain within your calorie limits, it may be possible to avoid weight gain. But chances are you won't be getting all the nutrients you need. However, as with other foods, if your candy and sweet intake amount to more calories than your body burns, you will most likely gain weight. Again, balance and moderation are key!
Does sugar lead to hyperactivity in children? Over the years, much research was conducted to try and figure the link between sugar and hyperactivity in children. All the studies had the same outcome -- sugar does not affect children's behavior negatively. It may be the excitement of a special party, the trick-or-treat feeling in the air or the child's overall environment which causes disruptive behavior.
Why Watch Your Sugar Intake?
Okay, so now you're probably wondering—if sugar doesn't lead to any of the issues discussed above, can I have my cake (and as much of it as I want) and eat it too? Well, probably not, and here again moderation is key.
High Energy, Low Nutrients Foods high in sugar such as cookies, candies, and soft drinks are often low in nutritional value. So, if most of the calories you eat during the day come from these sweets, you will probably be lacking in vitamins, minerals and dietary fiber needed to maintain a healthy, more immune body. If you find yourself wanting something sweet, grab a piece of fruit or make yourself a smoothie. The natural sugars found in fruit and milk or yogurt can help satisfy a sweet craving. The fiber from fruit will also fill you up. Many times, we still want more after a sugar binge from low nutrient sources such as candy and desserts.
Though They're Sweet, Calories Still Count! Sugars just like starches and other carbohydrates provide us with four calories per gram. Although other carbohydrates such as whole wheat bread contain the same amount of calories per gram, they provide us with more nutrients such as dietary fiber. Fiber contributes to a sense of satiety, and may even help us eat less and prevent weight gain.
Tooth Bacteria's Favorite Delight Bacteria are natural inhabitants of our bodies and just love it when we eat candies, sweets and soft drinks. Why? Because a mouthful of sugar will help bacteria grow, causing cavities in our teeth and possible damage to our gums. The bacteria use the sugar from the foods we eat to produce acids. These acids can destroy the enamel or hard external surface of the tooth, which ultimately leads to tooth decay.
Other than the direct effect of sugar on the tooth's enamel, a diet that is high in sugar and low in other nutrients such as vitamins and minerals may lead to an accelerated rate of gum deterioration and decay formation. Other than consuming healthful foods for your teeth, it is also recommended to brush them twice a day and to regularly visit your dentist.
The Sweet-Fat Combination
Many of the sweets we enjoy are also high fat, for example, cakes, cookies, and chocolates. These sweets are also high in saturated fat and cholesterol. This combination provides a large amount of calories.
In addition to leading to weight gain, excess fat intake is also known to cause health problems. Research shows a strong correlation between a diet that is high in fat and the risk of developing cardiovascular disease, high blood pressure and diabetes. Calories from fat should not exceed 35% of the total caloric intake per day. The upper limit for saturated and trans fat should be 7-10% of the total calories.
Even though chocolate contains stearic acid, a saturated fat found in cocoa butter that has been shown to have a neutral effect on blood cholesterol levels, it only makes up 35% of the fat in cocoa butter. You'll still be consuming lots of artery-clogging fat, especially from the partially hydrogenated oils in the candy bars. There is some research regarding the benefits of dark chocolate although most of us don't like the taste of dark, unsweetened chocolate!
Tricks to Treat Yourself to a Happy and Healthy Halloween
Want to know how your favorite Halloween candies stack up? Use the Halloween Candy Counter to find out how much exercise it takes to burn the same number of calories in those treats!
This Halloween and afterwards, don't deprive yourself of your favorite treats. This can only lead to a binge later on. Eat them in moderation. Below are some tips to help you get on your way!
Only buy your favorite treats. Enjoy this holiday by indulging in small amounts of the best tasting sweets. In other words, enjoy the quality, not the quantity.
Make a plan. Plan ahead and decide in advance what and how many sweets you're going to eat this holiday. Use the DietWatch Nutrition Calculator to see how they add up in your meal plan. You may need to skip a snack here and there to enjoy Halloween treats without putting on extra pounds.
Cut back on added sugar. Try to reduce consumption of sugar by decreasing the amount of sugar you add to your coffee or tea, and to abstain from soft drinks. Try substituting these drinks with seltzer or plain water.
Check food labels. Look for sugar and its equivalents, including sucrose, high fructose corn syrup, corn syrup, corn sugar, dextrose, glucose, fructose, maltose, honey and molasses. Avoid products where sugars are high on the ingredient list.
Look for alternatives. Satisfying a sweet tooth doesn't have to mean indulging in candy. Healthier alternatives include low-fat fruit yogurt, a parfait of fresh fruits and nonfat yogurt, a fruit smoothie or homemade low-fat, high fiber cookies and muffins.
Take an extra walk!
To enjoy sweets and stay on track with your dietary goals, put this list on your refrigerator to help you make smart choices for snacks that are lower in calories and fat.
Sharon Minai is a registered dietitian who has provided nutrition and weight management counseling in a private practice, written diet and nutrition articles for health-related Web sites and lectured widely on the subject.
I happened to be watching David Letterman tonight and it featured a long time absent guest, Richard Simmons. Thinking that the whole guest appearance would be one joke after another, Richard was asked about what he was involved in these days. I was surprised to learn that he is very concerned with the absence of Physical Education in public schools while the Surgeon General warns of the epic proportions of the Obesity Crisis in America.
He has a survey he is compiling to compile national obesity statistics and information. Once he receives this information, he will take it to Washington to share with the only people who can make the necessary changes to save America's children from the dangers of obesity: the men and women in our government. 
Some foods are so bad for you, they qualify as a nutritionist's nightmare. 
4. Big, Bigger, Biggest Burgers
8. Mammoth Mall Munchies
Do Food Horrors Really Matter? 
After the Grand Feast, you may find your refrigerator full of all those foods 
You're running late, flying out the door. You might skip breakfast: the cereal box is empty, and the milk's gone sour. Forget taking lunch: there's peanut butter in the jar, but you are out of bread. Exercise before work? You've got to be kidding. It's a typical hectic morning, at the beginning of a typical jam-packed day. What happened to those resolutions to exercise more, eat healthier, lose weight? It's easy for them to get lost in the daily shuffle.
