“Food Frauds That Can Wreck Your Diet!”

 

Caesar Salad: Some foods that we think are healthy can be sneaky little diet wreckers. Take Caesar Salad, for example. You might think that because it's a salad, it's fine. But just a small bowl has 300-400 calories and 30 grams of fat, thanks to loads of dressing. Food Fix: Use only 1 tablespoon of dressing and 2 tablespoons of tangy Parmesan cheese.

 

Fresh Smoothies: That berry blend at a smoothie shop can have a whopping 80 grams of sugar, 350 calories or more, little protein, and often no fresh fruit. Fruit concentrates are often used instead of fresh fruit. And sorbet, ice cream, and sweeteners can make these no better than a milkshake. Food Fix: Get the small cup. Ask for fresh fruit, low-fat yogurt, milk, or protein powder to blend in protein and good nutrition.

 

Energy Bars: Many of these are simply enhanced candy bars with more calories (up to 500) and a higher price tag. Their compact size also leaves many people unsatisfied. A few bits, and it's gone.  Food Fix: Choose bars that have 200 calories or less, some fiber, and at least 5 grams of protein, which helps provide energy when the sugar rush fades.

 

Chicken Burrito: With beans and no red meat, what's the problem? About 1,000 calories and plenty of saturated fat -- cheese, sour cream, and the fat in the jumbo flour tortilla all contribute. And when the burrito is as big as your forearm, the serving is just too big. Food Fix: Share one. Or try a soft taco with fajita-style grilled meats and veggies on a corn tortilla with tasty, low-calorie salsa.

 

Sugar-Free Foods: Sugar-free food sounds like a no-brainer for weight loss. But it can be a problem if you think you can then have a large order of fries or a big dessert. Upsizing the fries adds nearly 300 calories to your meal. If you eat more calories than you burn, you'll gain weight. Food Fix: Watch your total calories.

 

Enhanced Water: Vitamins are commonly added to bottled water and advertised on the front label. But some brands also add sugar, taking water from zero calories to as many as 125. Food Fix: Refrigerating tap water may make it more appealing. Or try packets of crystallized lemon to add flavor without calories.

 

2% Milk: Two-percent milk sounds healthier than "whole" milk. But you may not realize that it still has more than half the saturated fat of whole milk. Here's what's in a cup of milk:

Whole milk (3.25%) = 150 cal., 8g fat, 5g sat. fat
Reduced-fat (2%) = 130 cal., 5g fat, 3g sat. fat
Skim (nonfat) = 80 cal., 0g fat, 0g sat. fat
Food Fix: If you like whole milk, blend it with 2% for a while, then 1%, then skim, until you get used to the taste of nonfat milk.

 

2% Milk Latte: It's tempting to choose reduced-fat milk in a latte and reward yourself with whipped cream on top. But this trade-off still adds up to 580 calories and 15 grams of saturated fat in a 20-ounce white chocolate mocha. That's more than a quarter-pound burger with cheese. Food Fix: A sweetened, frothy beverage is a diet splurge. Limit the damage with nonfat (skim) milk and no whipped cream. You'll avoid 130 calories and two-thirds of the saturated fat.

 

Turkey Hot Dogs: The nutritional content of turkey hot dogs varies from brand to brand. It may say "less fat" on the front label, but when you check the fine print on the back, you find there's still plenty of fat left in each sausage. Food Fix: Compare nutrition labels for the lowest fat content. There are some really good choices now available. Or eat them only a few times a year.

 

Breakfast Muffins: Muffins beat doughnuts, but they're still mainly sugary little cakes of refined flour. One store-bought muffin can hit 500 calories with 11 teaspoons of sugar. Food Fix: Go no larger than 2 1/2 inches in diameter. Or look for 100-calorie muffins at the store. Some brands are a surprisingly good source of whole grains and fiber.

 

Low-Fat Granola: The low-fat version of this crunchy cereal has only 10% fewer calories and is still full of sugar. Plus, the low-fat label can easily lead you to overeat. A study at Cornell University found that people ate 49% more granola when they thought it was low-fat, easily blowing past the measly 10% calorie savings. Food Fix: Look for low-sugar, whole-grain cereal, and sweeten it with fresh fruit.

 

Low-Fat Yogurt: Yogurt is a nutrition superstar, rich in protein and calcium. But many yogurts have lots of added sugar. Some brands add 30 or more grams of fructose, sucrose, or other sweeteners. Compare plain to fruited yogurts to see the difference between the sugars that are naturally in milk and added sugar listed on the nutrition facts panel. Food Fix: Six ounces should be 90-130 calories and under 20 grams of sugar. Avoid sugary "fruit on the bottom" yogurts. Or blend sweetened yogurt with plain, nonfat yogurt.

 

Multigrain Products: When you see "multigrain" or "seven grain" on bread, pasta, or waffles, flip the package over and check the nutrition label. Even with more than one type of grain, the product could be made largely from refined grains, such as white flour, which have been stripped of fiber and many nutrients. Food Fix: Look for "100% whole grain" (oats, wheat) as the first ingredient. Or choose the brand with more fiber.

 

Light Olive Oil: Anything labeled "light" is enticing when you're watching your weight. But often the food is not what you expect. Light olive oil, for instance, has the same calorie and fat content as other types. It's just lighter in color and taste. Food Fix: Some light foods do help you save calories. Compare the labels in the store.

 

Added Omega-3: Some yogurt, milk, eggs, cereal, and other foods boast of added omega-3. But they may not have the kinds of omega-3 best known to help your heart: EPA and DHA. Or there's only a smidgen -- about as much as in one bite of salmon. Instead, they may have ALA from vegetable sources. ALA is not as potent or beneficial as DHA/EPA. Food Fix: Try 6 ounces of salmon. It has 100 times more omega-3 than is in a serving of fortified yogurt. Vegetarians could consider algae-derived omega-3 supplements.

 

Iced Tea: The antioxidants in iced tea don't make it a health food. Too much added sugar can turn a tall glass into a health hazard. A 20-ounce bottle can have more than 200 calories and 59 grams of sugar. Food Fix: Skip "sweet tea" in favor of unsweetened iced tea. Lemon or artificial sweeteners add zing without calories. Herbal and berry teas taste mildly sweet without sugar.

 

Microwave Popcorn: The word "snack" can be a little misleading on microwave popcorn. One popular brand packs 9 grams of fat into each "snack size" bag. Food Fix: Compare nutrition labels, and get a lower-fat popcorn that has no trans-fat at all. Sprinkle with Parmesan cheese or low-salt spice blends for added flavor without a lot of fat.

 

Iceberg Lettuce: This popular lettuce is big on crunch but a big "zero" when it comes to vitamins and flavor. And its’ boring taste leads many people to overdo it on the dressing and toppings. Food Fix: Add spinach or arugula to the mix. Crumble 2 tablespoons (100 calories) of blue cheese or feta on top. Then splash the salad with a little oil and vinegar to spread flavor without a lot of calories.

 

Salty Toppings: Processed artichoke hearts, chickpeas, and olives are just a few of the salt shockers lurking on the salad bar. To avoid getting too much sodium, limit anything that comes out of a can. Also pass up cured meats. Choose beans or tuna, but not both. Food Fix: Radishes, bell peppers, cucumbers, and other fresh vegetables are low in sodium. Rinse canned beans to remove a lot of the salt.

 

Coleslaw: Cabbage is fine, but coleslaw can be a diet disaster. At one popular restaurant, a small cup (4.5 ounces) has 260 calories and 21 grams of fat -- a third of most people's daily limit -- thanks to the mayonnaise. Food Fix: Some places make a healthier slaw, so ask for nutrition information. At home, try low-fat mayonnaise or mix with nonfat yogurt.

 

Banana Chips: Deep-fried bananas don't look greasy, but just one ounce has 145 calories, 9 grams of fat, and 8 grams of saturated fat: about the same as a fast-food hamburger. Food Fix: Try a fresh banana: four times more food, 0 grams of fat, all for about 100 calories.

Reviewed by Michael W. Smith, MD on February 12, 2014

REFERENCES:

Leslie Bonci, MPH, RD, CSSD, LDN, director of sports nutrition, University of Pittsburgh Medical Center.
Center for Science in the Public Interest: "10 Worst and Best Foods," "Whole Grains: Finds and Frauds,"  "Omega-3 Madness: Fish Oil or Snake Oil."
American Cancer Society: "Restaurant Eating Tips."
Caloriecount.com: "Calories in Small French Fries, Large French Fries," "Calories in Reduced Fat (2%) Milk," "Calories in Whole Milk."
DukeHealth.org: "Diet Soda: Too Good to Be True?"
Harvard School of Public Health: "Sugar Drinks or Diet Drinks: What's the Best Choice?"
Wansink, B. Journal of Marketing Research, November 2006.
Wansink, B. Mindless Eating: Why We Eat More Than We Think, Bantam Dell, 2006.
FDA: "How to Understand Nutrition Labels."
University of Illinois at Urbana-Champaign: "Milk Composition."
Self Magazine: "How to Choose the Right Yogurt."
NutritionData.com: "New Guidelines Lower the Bar for Added Sugars Even Further."

 Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit  #MarchIsNutritionMonth #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.


"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“27 Ways to Boost Your Energy Without Caffeine”

 

Get the energy jolt you need, minus the coffee. 

COFFEE-FREE ENERGY REVVERS: Caffeine is a tried-and-true tool for dragging yourself out of a slump, sure, but wheeling around an IV drip full of coffee all day is just so inconvenient. If you’re looking for a new way to feel bright-eyed and bushy-tailed, look no further—we’ve got 27 of ‘em.

RESIST YOUR SMARTPHONE: A game of Candy Crush can provide a quick hit of pleasure, but it won’t actually perk you up. “There is no evidence that using games and puzzles increases energy levels,” says Tiffany Herlands, PsyD, assistant professor of medical psychology at Columbia University Medical Center in New York City. “However, there is evidence that as we spend more time tethered to electronics and the internet—and the frequent distractions associated with managing multiple emails, text messages, and simultaneous information sources—we’re becoming less able to use selective attention, which is the ability to screen out distracting information while directing our attention deeply on a single task.” Want to stay sharp? Stay offline.

LOG OFF BEFORE BED - LONG BEFORE BED: “Using electronics before sleep has been shown to be disruptive to sleep and can result in feeling tired and less cognitively sharp,” Herlands adds. Researchers from Brigham and Women’s Hospital in Boston found that subjects who used light-emitting e-readers before bed had a harder time falling asleep, lower levels of sleep-promoting hormones, and shorter and delayed REM sleep—all of which reduced their alertness levels in the morning.

STRAIGHTEN UP AND SPREAD YOUR LIMBS: Taking up as much space as possible isn’t a good tactic on, say, a crowded subway car. But research has demonstrated that one-minute “power poses” (such as standing up straight with your arms braced in front of you, or leaning back with your legs fully extended) can increase testosterone and reduce the stress hormone cortisol in both men and women. This, in turn, increases feelings of power and tolerance of risk. In other words, to feel a bit more like a superhero, just pose like one.

LET THE SUNSHINE IN: If prying yourself from your bed feels impossible, try leaving your blinds or curtains open. Scientists have known for decades that exposure to the natural sunrise—that is, light that gradually increases in intensity—is an effective treatment for people who suffer from seasonal affective disorder (SAD). Its mood- and energy-boosting benefits extend to those of us who cling to the covers, too. “The main benefit from morning light is to set your biological clock,” says Carl Bazil, MD, PhD, a professor of neurology and director of the sleep division of the department of neurology at Columbia University Medical Center in New York City. “Particularly if you travel frequently or suffer from 'social jet lag' (that is, sleeping significantly longer on weekends, then trying to get back in sync for the week), your body becomes set to awaken later and has trouble getting to sleep at night.” 

...OR STAGE YOUR OWN SUNRISE WITH A GADGET: Sensitive sleepers who favor blackout curtains in their bedrooms can still benefit from morning light, thanks to gradual alarms that mimic the rising sun; the Philips Wake-up Light ($170; amazon.com), for example, brightens over the course of 30 minutes and fills your room with golden light and a natural sound of your choice. “The wake-up alarms [set your biological clock like the sun does],” says Dr. Bazil, “but have the advantage of not lighting up the room at 5 a.m. at certain times of the year!”

GET A WHIFF OF ROSEMARY: Biochemists from the University of Northumbria in the UK suggest that the herb’s essential oil could boost brainpower, according to research they presented at the British Psychological Society’s annual conference in 2013. Study subjects in a room scented with rosemary were found to have enhanced levels of 1,8-cineole, an organic compound the researchers had previously linked with cognitive performance, and they performed better on word puzzles and memory tests than subjects in an unscented room. More research is needed to explore rosemary’s potential benefits as a pharmacological agent—but in the meantime, it’s an attractive option for good old-fashioned aromatherapy.

EAT A PROTEIN-RICH BREAKFAST: Research has demonstrated that a healthy breakfast has a direct effect on how kids perform at school, and it’s equally important for the rest of us. Our brains thrive on steady blood glucose levels, and starting the day with protein sets the stage for maintaining that control.

GIVE YOURSELF A CHILL: If you find yourself nodding off in the afternoon, try scooting a bit closer to the A/C or lowering the thermostat a few degrees. “It’s common to feel drowsy when it’s warm, especially if you are still,” says Dr. Bazil. “But don’t make it so cold that you’re uncomfortable.”

BELT OUT A FAVORITE SONG: According to a study published in the Journal of Music Therapy, subjects who were instructed to sing reported that their musical task “increased energy arousal significantly and decreased tiredness arousal significantly.” A killer drum solo works, too; “rhythm tapping” was shown to have the same effect.

BREATHE FIRE: In kundalini yoga, Breath of Fire—a technique in which you take short, rapid breaths through your nose and forcefully contract your diaphragm and belly—is thought to increase energy and lower stress by detoxifying and flooding your system with oxygen.  Will it magnify your invisible life force? Possibly. Will it get your heart rate up? Definitely.

TAKE A POWER NAP: If you have the opportunity to grab some good old-fashioned Zs, go for it; napping can improve mood, alertness, and performance, according to the National Sleep Foundation. “Most [studies] suggest that 20 to 40 minutes is the optimal time,” says Dr. Bazil. “That’s long enough to actually get some restorative sleep (not just the light sleep you get from a brief nodding off) but not so long that you develop what is called sleep inertia, leading to drowsiness and difficulty getting back your alertness.”

HAVE A LAUGH: Gelotologists—that is, people who conduct research on the physical and psychological components of laughter (seriously)—call it eustress, or positive stress, that decreases hormones like cortisol and epinephrine and can produce physical effects similar to light exercise. They have a point: laughter stretches your muscles, causes your pulse and blood pressure to rise, and makes you breathe faster, all of which can pull you out of a slump.

CHUG A GLASS OF WATER: Dehydration is a particularly sneaky energy vampire. Even just 1.5% loss in normal water volume can result in fatigue, inability to concentrate, and mood changes, according to a pair of studies from the University of Connecticut. The studies’ authors say women are especially susceptible to the negative effects of low-level dehydration, and that everyone should keep an eye on their water intake to be sure they’re getting what they need.

SWAP OUT REFINED CARBS FOR WHOLE GRAINS: Whole grains provide steady energy throughout the day, since they’re absorbed more gradually than quick-hit carbs like sugar and white flour and are packed with protein and fiber. 

POP A PIECE OF GUM: Researchers in Wales set out to test the theory that chewing gum can improve both mood and cognitive function by subjecting volunteers to stress tests, monitoring their heart rates, and measuring cortisol in their saliva. Subjects who chewed gum during the study—both fruit and mint gum were used, though the flavors weren’t put in a head-to-head test—were more alert and reported more positive moods than subjects who didn’t have gum. Chew on that.

GET A MASSAGE: No time for a full-fledged spa retreat? No problem: “Research has shown that even a 15-minute seated massage at work can change your brain wave pattern to increase alertness, improve focus, and boost performance on quantitative tasks,” says Marilyn Kier, a member of the American Massage Therapy Association and founder of Wellness At Work in Northfield, Illinois.

ZERO IN ON YOUR “KISS POINT": “This is the simplest technique I know to quickly boost alertness and energy, no matter where you are,” says Kier. “The ‘kiss point’ [also known in acupressure as GV-26] is located between your upper lip and nose, about a third of the way down from the bottom center of your nose. Using a fingertip, apply pressure for one minute.”

GO FOR A WALK: “It may seem paradoxical, but increasing physical activity, such as going for a brisk walk, can increase energy and mood,” says Herlands. The American Council on Exercise heartily agrees, as one might expect, and points to a University of Georgia study in which sedentary subjects who engaged in regular, low intensity exercise reported 20% increases in their energy levels and a 65% reduction in their fatigue.

CALL YOUR MOM: Researchers at Johnson & Johnson investigated “microburts,” or small bursts of activity that can impact our energy levels, and found that purely physical acts are just the tip of the iceberg. In their research on subjects’ energy levels at their workplaces throughout the day, they found that the act of having a conversation with a loved one was associated with the high end of the energy scale. “Microbursts need not be solely physical,” they observed. “Microbursts of mental, spiritual, or emotional activities can also have a strong impact on energy levels.” C’mon, you know mom would love to hear from you.

SMELL A CINNAMON STICK OR A FEW MINT LEAVES: A small study published in the North American Journal of Psychology found that people who inhaled aerated cinnamon and peppermint oil were more alert and better able to perform in interactive driving simulations. According to mood profiles and a task-load rating system developed for NASA, they finished their tasks more quickly and exhibited less frustration and fatigue. This suggests that commuters who find themselves drooping during long drives might benefit from all-natural air fresheners.

TRY A MINI-MEDITATION: If you’re feeling overwhelmed, the key to speeding up could actually be slowing down first. New research published in Biological Psychiatry suggests that doing so might actually reduce inflammation markers. “Mindfulness exercises can reduce stress, and stress can sap us of our energy and focus,” notes Herlands. “Reducing stress through mindfulness can feel restorative for that reason.”

DON’T WEIGH YOURSELF DOWN WITH AN EXTRA-HEAVY LUNCH: You don’t need to eat hummingbird-sized meals dozens of times a day to feel fueled, but overdoing it at a single setting—even on healthy choices like whole grains—can wreak havoc on your blood glucose levels and leave you feeling lethargic. Comparatively small meals and regular snacks will keep you on a more even keel (and some research has suggested that spreading food intake out over four occasions as opposed to two can improve your mood, too).

MAKE SURE YOU’RE GETTING THE B12 YOU NEED: A vitamin B12 deficiency causes fatigue by compromising one's ability to convert food into fuel (and takes a serious toll on the nervous system). Most adults need 2.4 mcg of B12 per day, according to the National Institutes of Health; a vegetarian or vegan diet, digestive issues that hinder your body's ability to absorb nutrients, and being older than 50 are all risk factors. Talk to your doctor if you suspect you may be low on B12, and in the meantime, fill up on B12-rich foods.  

GIVE YOUR EARS A RUB: Integrative health specialists argue that auriculotherapy—that is, reflexology techniques involving our ears—can boost our energy levels and benefit our entire bodies. Research published in the Journal of Traditional Chinese Medicine showed that dementia patients in Spain who underwent regular ear massage and acupuncture showed improvement in behavior alteration, sleep patterns, and participation in rehabilitation. Want to see if it perks you up? Try stimulating your earlobes by using your thumbs and index fingers to massage them in small circles.

TAKE A PLUNGE IN COLD WATER: There’s a reason the folks who undertake “polar plunges” in winter months emerge from the frigid water with silly grins on their faces: giving your body a quick, cold shock stimulates deep breathing (which increases the oxygen in our bodies) and jump-starts circulation. A cold shower will do the trick just as well—and if you’re bold enough to actually sit in a cold bath (think 50 to 59 degrees Fahrenheit) for 20 minutes or so after serious exercise, your muscles could recover more quickly.

DO A BIT OF SUNBATHING: That short, brisk walk we mentioned earlier is extra-effective if you can get your daily dose of vitamin D, the “sunshine vitamin,” while doing it. Exposing your skin to the sun’s UVB rays for a brief period of time will enable it to produce the D you need to keep a spring in your step. (If you’re feeling shy, know that researchers have found oral doses of vitamin D effective for improving symptoms of fatigue as well.)

 SHAKE IT OFF: “If you’ve lost your focus staring at the computer,” Kier says, it might be time to get loose at your desk. “Here’s a quick energy break: Take three deep breaths, shake out your hands, and then use the fingers on both hands to gently tap the top of your head for one minute.” Think of the blush you’ll feel creeping up your face when your cubemates turn to stare at you as a little circulatory bonus. 

Lauren Oster, Health, April 13, 2016

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

 

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.