Spring Clean Your Diet and Exercise Routine

Posted by & filed under Exercise, Featured, Healthy Diet, National Nutrition Month, Obesity, Spring, Weight Management.

Spring is finally here, which combines National Nutrition Month, National Frozen Foods Month and World Health Day. What does that mean for you? Well, it means you’ll not only be bombarded with healthy eating and exercise advice, but you’ll also see lots of deals and steals on frozen foods in your local grocery stores.  So how do you cut through all the noise and figure out what is actually healthy for you?

The Calorie Control Council has some great tips to help you make a good plan of action this month and beyond.

First, let’s start with nutrition. It’s something that’s very closely tied to our time and budgets, but it doesn’t have to be insanely expensive or time-consuming to get the healthy options you need.

Here are a few tips:

  1. Plan your weekly menu on your days off. You’ll have time to research lower calorie recipes and then do an inventory of your kitchen. Finish by making a list of all the ingredients to buy at the store.
  2. Frozen produce is just as healthy as fresh. Since it’s a sales month, be sure to take advantage by stocking your freezer with plain vegetables and fruits.
  3. Skip the processed stuff when it comes to meat. Raw poultry, beef, seafood, and pork are your healthiest options. You can buy in bulk and freeze for later use.
  4. Desserts and drinks should be as low in calories as possible. Picking options that are either just low in sugar (10g or less) or use low-calorie sweeteners are both perfectly healthy and safe ways to go.
  5. If you have a local wholesale store (Costco, Sam’s, BJ’s) look into getting a membership. You wouldn’t believe how much money you can save on bulk meat, produce, nuts, spices and dairy ingredients.
  6. Eat high protein meals throughout the day, because it keeps you from being “starving” and thus from binge eating. It’s one of the secrets that body builders use to help burn fat and get more protein to build muscle.
  7. Pre-cook meals on your days off. You’ll love being able to whip out food and just heat it up the rest of the week. Saves time and cleaning!

Now, for that whole exercise thing -let’s be honest about that with ourselves. How often are you getting exercise? If your answer is less than two days per week, it’s time to get moving!

Whether you’re doing weight and cardio circuit training at the gym (which can burn some serious calories in a short amount of time), walking at the park or your neighborhood, or even doing cleaning and yard work on the weekends –it’s time to up the ante. Set and stick to some realistic exercise goals.

Here’s a clever tip for anyone with an awful commute from work: Find and join a gym that’s close to your office. In the time it would take you to sit in traffic, you could be blasting out a really good workout that relieves stress and burns calories. Oh and by the time you’re done, traffic will be too. You can just cruise home –thus saving more stress and gas!

Take these tips and see how much you can accomplish for your body this spring and throughout the year. Remember, it’s your body and it’s always worth the extra effort to keep it healthy.

National Nutrition Month® is a federally registered service mark of the Academy of Nutrition and Dietetics.

Flavor-Boosting Tips for Healthy Cooking

Posted by & filed under Lifestyle Articles, National Nutrition Month, Sucralose.

By:  Jessica Levinson, MS, RDN, CDN —
Healthy eating doesn’t mean bland eating, at least not in my definition. Over the course of my career as a registered dietitian nutritionist, I’ve heard from numerous people, including clients, family, and friends, that what holds them back from making healthier choices is that their options are limited to flavorless foods like steamed vegetables over steamed brown rice with steamed chicken or the classic cottage cheese filled cantaloupe bowl from the diet section of a diner menu.

I certainly like cottage cheese and brown rice and recommend them both as part of a healthy diet, but flavor is king in my menu plan. And thankfully I’m not alone, as dietitians around the world are sending that message this March in celebration of National Nutrition Month®. This year’s theme is Savor the Flavor of Eating Right, which means it’s time to set the record straight that healthy food can be (and in my opinion, should be) flavorful food!  So how do we keep the flavor in without pushing out the nutritional quality of foods?

Boost flavor with herbs and spices rather than extra sodium and fat. Instead of using a heavy hand with the salt shaker, sprinkle your food with fresh or dried herbs like cilantro, mint, thyme, rosemary, and oregano. Spice things up with hot sauce or the ever-popular sriracha, or add some dried spices like chili powder, cumin, and paprika. This Veggie Chili is a perfect example of a nutrient-rich recipe that’s full of flavor too thanks to all those herbs and spices!

Warming spices like cinnamon, nutmeg, and ginger are a wonderful way to add flavor along with low- and no-calorie sweeteners to replace some of the sugar in traditionally sweet foods like pancakes, muffins, and even your morning oatmeal.

Change up your cooking method to bring out the natural flavor in food. No one can sustain a diet filled with steamed veggies day in and out – it’s just plain boring! To get more flavor out of your food, roast or grill it. You only need to add a little bit of heart-healthy olive oil to a batch of your favorite vegetables or your protein of choice and then into the oven or onto the grill to cook. The Maillard reaction is to thank for the flavors and aromas released when roasting and grilling, especially the natural sweetness you get from roasted vegetables. And don’t forget about grilled fruit too – it makes for a delicious side dish or dessert!

Make your own dressings and sauces using acidic ingredients that are packed with flavor and low in calories. Citrus juices and vinegars add a bit of zest that will wake up your taste buds while maintaining your waistline. Use them to marinade your chicken and fish, tenderize your lean beef, or top your favorite whole grains! Try this versatile recipe for a creamy lemon dressing.

National Nutrition Month® is a federally registered service mark of the Academy of Nutrition and Dietetics.

Jessica Levinson, MS, RDN, CDN is a registered dietitian nutritionist and culinary nutrition expert. She has extensive experience as a recipe developer, writer, editor, and speaker. She is the co-author of We Can Cook: Introduce Your Child to the Joy of Cooking with 75 Simple Recipes and Activities (Barron’s, 2011), past columnist for the Culinary Corner column in Today’s Dietitian Magazine, and maintains a popular blog at JessicaLevinson.com. Jessica is an active member of the Academy of Nutrition and Dietetics (AND) and various Dietetic Practice Groups of the AND, including Nutrition Entrepreneurs, Food and Culinary Professionals, and Dietitians in Business and Communications. Follow her out on Twitter, Facebook, Instagram, and Pinterest.

The post Flavor-Boosting Tips for Healthy Cooking appeared first on Sucralose.

Healthy Big Game Sunday

Posted by & filed under Lifestyle Articles, Stevia, Super Bowl.

By Carolyn Reynaud, MS, RD, LD —
Big Game Sunday is for many the first test in your resolution for a healthier year. It’s day spent not only cheering for your favorite team, but indulging in a buffet of high-calorie snack foods and alcohol. Your average American will take in more than a day’s worth of calories just during the game. One trick of creating a healthier lifestyle is to find the middle ground between going overboard and feeling deprived. So, don’t get sidelined from your goals, you can enjoy a day of football, fun, and delicious foods and without ditching your healthy resolutions.

Skinny Buffalo Chicken Dip

Dips are a staple of any Big Game party but tend to be laden with high-fat ingredients. The delightful dip uses Greek yogurt and reduced fat cream cheese to cut calories without sacrificing taste.

Teriyaki Chicken Wings with Hot Mango Dipping Sauce

What Big Game party would be complete without wings?! Ditch the fryer and swap out the sugar for stevia for tasty guilt-free wings.

Chili

Chili is a quick and easy option to warm up your guests and it is simple to make it healthy.

Chocolate Chip Brownies

Got a sweet tooth? You don’t have to skip the dessert table with these lightened up brownies.

Veggie and Fruit Trays

Fruit and veggies make healthy and easy dippers that pair well with any dip. You can get creative and craft your own or save time and pick up pre-made trays at your local grocery store.

Pico De Gallo

This recipe is super low calorie! A refreshing mix of tomatoes, onion, cilantro and lime with a bit of jalapeno for bite that no one will be able to resist.

 

See! It is easy to have delicious spread that will not spread your waistline. Go Team!

Carolyn Reynaud, MS, RD, LD is a licensed registered dietitian. She received her BS in nutrition from Michigan State University and her Masters and Certificate in Public Health from Georgia State University. She has experience working in several avenues of health care including corporate wellness, clinical disease management, research, and health promotion. Carolyn is a paid editorial contributor for the Calorie Control Council. She has been working as a health coach specialist for close to 6 years, where she counsels patients on preventative healthcare and helps them meet their health goals. Follow her on Twitter @ReynaudCari.

The post appeared first on Steviabenefits.org.

The Big Game Party: 6 Tips to Defend Against Too Many Calories

Posted by & filed under Super Bowl.

On the weekend of the Big Game, living rooms, basements and kitchens could be filled by 62 million football fans gathering to watch, according to the most recent data from the National Retail Federation. The United States Department of Agriculture (USDA) also notes the bowl game day as the second biggest food day for Americans, right behind Thanksgiving. To help fans avoid the penalties that can come with a 2,400 calorie football party feast, the Calorie Control Council (CCC) took a look at a sample party spread and offered pre-game tips make better nutritional decisions while celebrating.

The Big Game Party Binge

In the past, the Calorie Control Council reported on a 1,200 calorie snack menu (potato chips, tortilla chips, pretzels, popcorn, nuts). This year, the Council looked at a heavier food spread. A relatively modest consumption of foods and beverages in a game day party menu, including pizza, chicken wings, potato chips, beef nachos and beer or sodas, adds up to more than 2,400 calories and 121 g of fat according to the USDA National Nutrient Database — more than most should eat in a single day. The Council’s list of popular items on the menu, with calories and fat gram counts, is located below. Regardless of the menu, Americans can cut the calories on game day by eating healthier. (*Foods and beverages named in a recent NPD Group survey.)

 
ITEM
SERVING
CALORIES
FAT
Pepperoni Pizza
2 slices
596
24.3 g
Regular Beer
3 cans (12 oz.)
458
0 g
Sodas (regular, not diet)
3 cans (12 oz.)
420
0 g
Tortilla Chips
3 servings (11-13 chips/svg.)
418
18.3 g
Potato Chips
3 servings (11-13 chips/svg.)
465
31.9 g
Cheese Dip
¼ cup
73
5.5 g
Seven Layer Dip
¼ cup
76
4 g
Fried Hot Wings w/Bleu Cheese Dip
6 wings
570
40 g
Pigs in a Blanket
5
650
40 g
Beef Nachos
1 serving
430
25 g
BBQ Sandwiches
1 regular sandwich
437
16 g
Meatballs
4
160
12 g
Veggie Tray
4 celery sticks w/ranch dip
69
7 g
Brownies or Cake
2 brownies (4” square)
447
30 g
Cupcake
1 cupcake
200
9 g
 

Defending Against Calories

The CCC recommends pre-planning your game day menu to include lower calorie appetizers and beverages. When it comes to recipes, it is possible to cut the calories without cutting the flavor. Football fans can check out Calorie Control Council’s game day menu ideas to find a list of low-calorie recipes perfect for your party as well as the Calorie Control Council’s lower calorie recipes.

The Calorie Control Council recommends the following tips:

  1. Alternate between beer/soda and water or diet drinks with zero calories to cut the calories consumed from beverages in half.
  2. Hit the veggie tray first and fill up on those before considering the other offerings.
  3. Minimize your mindless munching. Limit your eating while watching the game and make it your goal to chat with each person at the party.
  4. Acknowledge that while there is a lot of food, you don’t have to try all of it.
  5. Volunteer to bring low-calorie dishes and diet soda instead of the full calorie options.
  6. Hopefully you’re getting some exercise in most days of the week, but be sure to work out on game day and the next to mitigate the party damage. Remember that even a walk counts as physical activity.

This Valentine’s Day, Love Your Self

Posted by & filed under Aspartame, Valentine's Day.

Around the world, every culture has put its own unique spin on Valentine’s Day, yet at the center is the act of celebrating the ones you love. Oftentimes this is demonstrated with food whether it be an elaborate dinner out, decadent dessert, a box of chocolates or all the above. But with a few tips and some planning, you can get through the day without adding too many extra calories.

Plan an Activity
With Valentine’s Day taking place on a Sunday this year, plan an activity that encourages physical fitness. Not only will you burn calories, but spending time doing something active means you have less time to sit and overindulge on food. An added bonus is regular physical activity can reduce your risk of heart disease. We suggest taking a hike, going for a romantic stroll around a new area you want to explore or your neighborhood, renting bikes or trying something you have never done before.

Practice Portion Control
Remember that restaurant serving sizes are often larger than normal portions. If you do go out to celebrate at a restaurant, consider splitting a meal with your date or taking half home for later.

Cook at Home
Cooking at home not only helps with portion control, but it also allows you to keep track of your calories. Try some of these recipes for your candlelight dinner. We recommend the Chocolate Swirl Cheesecake for dessert made with aspartame to cut calories.

Keep it Sweet
Instead of giving chocolates this year, send a fruit basket to your loved one. Chocolate dipped fruit is a great option that still provides a little chocolate. Flowers are also a nice token that are not even food related. If your sweetie does gift you chocolate, enjoy it in moderation by treating yourself to a single piece each day.

Think Red
Skip the cocktail this Valentine’s Day and opt for a glass of red wine instead. If you already consume alcohol, swapping to a daily glass of red wine is believed to help reduce the risk of blood clots and keep the cardiovascular system in shape. It’s an especially good time to start healthier eating habits since February is Heart Month. See the AHA website for more tips on nutrition and heart health.

We hope you have a happy and healthy Valentine’s Day.

Get a Head Start on New Year’s Resolutions: ID’ing the Real Problem is Key

Posted by & filed under Fructose, Lifestyle Articles, New Year's.

By: Ellen Stokes, MS, RD, LD —

Even though the holiday season is just getting underway, it’s not too early to begin making New Year’s resolutions.  That’s because setting effective nutrition and exercise goals is a process that takes time and careful consideration. Sometimes when resolutions fall short, it’s not due to a lack of determination, but a failure to identify the real problem and, therefore, an appropriate solution.

Here are some examples of resolutions that miss the mark along with my analysis of what should be done instead:

“My boyfriend and I have put on a lot of weight because we’re eating too many carbs, so our New Year’s resolution is to cut out beer, pasta, potatoes, and bread. Instead of drinking a few beers every day, I’m going to have three glasses of wine and my boyfriend is going to drink four vodka tonics.”

 

Analysis: Eating too many carbs is not the main problem here.  This couple is consuming excessive calories from all sources and drinking too much.  Alcohol has 7 calories per gram, almost as much as fat at 9 calories per gram. Also, too much alcohol can damage your liver and blood vessels.

Better New Year’s resolutions: Follow the USDA’s MyPlate recommendations in meal planning.  Also, limit drinking to no more than 1 drink per day for women and no more than 2 drinks a day for men.

“I’m looking to get bigger muscles, so my New Year’s resolution is to take protein supplements and drink protein shakes after I work out.”

 

Analysis: Muscles grow larger by being used, not because you’re eating extra protein. Overeating from any source, including protein, can lead to overweight/obesity.  Also, too much protein can damage your kidneys.

Better New Year’s resolutions: Enlist the help of a registered dietitian nutritionist to work out a well-balanced eating plan.  Also, find a qualified personal trainer who can oversee a weight training and aerobic exercise program.

“I’ve been working with a personal trainer to shed the last of the baby weight. She says I need to ‘eat clean,’ so my New Year’s resolution is to avoid fructose, gluten, and dairy. I know she’s right because I’ve read it on the internet.”

 

Analysis: Personal trainers — unless they have a degree in nutrition — are not qualified to give dietary recommendations. Also, in many states, it’s illegal for an unlicensed person to give nutrition advice.  As for the internet: there are great resources online, but there’s also an abundance of misinformation. Fructose is an excellent example. Social media often unfairly blame it for the obesity epidemic or for causing increased appetite even though there are no well-conducted scientific studies supporting those claims.

Better New Year’s resolution: Get your nutrition information from reputable sources and then stick to their advice.  A meeting with a registered dietitian nutritionist is an excellent first step. The USDA’s SuperTracker site can also be a good place to start.  There, you can enter the foods and beverages you consume each day and the site will give you a personal plan that shows your daily food group targets including what and how many servings to eat within your calorie allowance.

What will your resolutions be?

 

Ellen Stokes, MS, RD, LD is an award-winning video producer, director, and writer in addition to being a registered dietitian. Ellen writes and creates videos about nutrition education, food safety, menu planning, grocery shopping, and healthful cooking on a budget. Ellen has worked with organizations and companies including WebMD, the Partnership for Food Safety Education, and the University of Georgia Food Science Department. Ellen formerly worked for CNN as a writer and producer and teaches food safety and nutrition for Georgia State University. Check her out on Twitter @EllenS_RD.

The post Get a Head Start on New Year’s Resolutions: ID’ing the Real Problem is Key appeared first on FructoseFacts.

Ask an Expert

faq2Do you have questions about low-calorie sweeteners? Want to learn more about maintaining a healthy lifestyle? You asked and we listened. Our resident Registered Dietitians answered the most popular questions about low-calorie sweeteners.

Media Contacts

For media inquiries please reach out to any of the below contacts: