Cutting Back on Sugar?

I frequently hear people say that they are trying to "cut back on sugar" or that they "don't eat sugar." I often wonder exactly what they mean when they say, "sugar." A new study published in the American Journal of Clinical Nutrition says that Americans cut back on added sugar in a study period during 2007-2008 as compared to a study of added sugar intake between 1999-2000.

The "typical" American diet contained 100 grams of added sugar in '99-'00 versus 77 grams in '07-'08. The study says that the decrease is primarily from a reduction in sodas and sugary beverages.

http://www.ajcn.org/content/early/2011/07/13/ajcn.111.018366

I'd say that that's good news for Americans but unfortunately rates of obesity, Type 2 diabetes and other chronic illnesses continue to climb.

Even still, choosing beverages without added sugars such as water, milk, 100% juice or freshly squeezed juices, teas, coffees is better for you than choosing sugary beverages, sodas, "juice drinks," and highly sugared tea and coffee specialty drinks. But keep in mind that added sugar is just one part of the nutrition puzzle. Having an occasional iced cold cola with some salty peanuts is one of my favorite treats - and there is some serious sugar in that cola! But it's worth it and put into the larger scope of a balanced diet, it's an ok thing to do.

Trying to figure out the nutrition puzzle? Let me know your questions!

Becky at rmcdivitt@ucsd.edu

Delicious and Healthy Options Today for Lunch

Check out some of the healthy options for lunch today available in UC San Diego Dining Services restaurants: the far left is Roasted Red Potatoes, the middle is Rosemary Chicken and on the right is the Herb Crusted Tilapia. Mmm-mmm! For a healthy lunch, choose one of the entrees (chicken or tilapia) and a serving of potatoes. Then round out the meal with fresh fruit, a mulit-colored salad from the salad bar or a serving of steamed veggies.

And to drink? Opt for water, iced tea or non-fat milk.

Summertime Topic: How Long Should You Wait After Eating to Go Swimming?

Well, this topic has been widely debated among all types of groups: parents and kids, athletes and coaches, friends, babysitters and charges.

There is a new study that actually lends credence to the old adage that you should wait to swim after you eat. The study does not take a stance on how long you should wait but it highlights data that reveal a high percentage of drowning victims had eaten shortly before swimming. (Major downer, I know.) The authors believe that drowning risk was raised by aspirated stomach contents and diverted blood to the intestine due to digestion.

Check out a summary of the article here: http://www.medicalnewstoday.com/articles/231674.php

So the take-home message is to wait awhile after you eat if you're going swimming. Relax, take a nap, read a book, go for a walk on the beach, shop or do whatever it is that you love to do in the summer. In addition, alcohol consumption is linked to drowning risk so you should not drink and swim.


Summer is awesome, people, so be safe!

Get Your Plate in Shape

The theme for National Nutrition Month 2012 has been announced and it's "Get Your Plate in Shape." National Nutrition Month, which is every March, is a nutrition education and information campaign sponsored by the American Dietetic Association. The "Get Your Plate in Shape" theme fits nicely with the Choose My Plate program from the USDA http://www.choosemyplate.gov/ .

You can learn more about National Nutrition Month at http://www.eatright.org/nnm/

All this talking about plates reminds me of the Plate Method. Check out this video of me demonstrating the Plate Method: http://www.youtube.com/watch?v=z4iCB-6SJ7W

Do You Rely on the Calorie Counts Provided by Restaurants?

Researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University conducted a study of 269 restaurant dishes to determine their caloric content and to compare the measured calorie level to the stated calorie level from the restaurant.

On average, the calories posted by the restaurants were accurate. However, out of the 269 samples, 50 dishes contained 100 or more calories than posted; 17 dishes had at least 273 more calories than posted.

See more about the study here: http://yourlife.usatoday.com/fitness-food/diet-nutrition/story/2011/07/Healthy-restaurant-dishes-pack-more-calories-than-expected/49517614/1

What is the take-home message here?

On average, the calorie information posted by restaurants can be helpful when you are trying to make chocies based on that information. However, there are some discrepancies in the information. Listen to your body's hunger and satiation cues. Eat slowly, enjoy the meal and don't "eat by numbers."

Are You a Competent Eater?

How many of you grew up eating dinners seated around a table with your family members?

Or did you eat whenever you could, often without others, perhaps in front of the television? How many of you now eat while looking at your iPad or smartphone?

Sure, things have changed and we have more distractions everyday. There is good reason to hark back to traditional family meals, though. Some experts believe that eating together with your family makes you a more competent eater and overall healthier individual. Research on adolescents have shown connections between eating together as a family and positive health outcomes such as better grades and healthier weights. For more information, check out: http://www.journalgazette.net/article/20110717/EDIT05/307179978/1147/EDIT07tt

There could even be a connection between eating together as a family and becoming a competent eater, an individual who enjoys meals, eats when hungry and stops when full, has a healthy relationship with food and likes a variety of foods.

So, try it this week - sit down to a relaxed dinner with your family, friends or roommates. Turn off the TV and electronic distractions, talk to each other and enjoy the food and experience!

61 Year Old Lady to Swim 103 Miles, For Real

Ok, so this isn't really a nutrition-focused blog entry...unless you consider that this 61-year old lady must know a thing or two about good nutrition in order to power her body from Cuba to the Florida Keys. I am talking about SWIMMING from Cuba to the Keys, people!

She's amazing! Diana Nyad has been a long-distance swimmer for quite some time and holds the world record for the longest ocean swim (102 miles.) Apparently she also knows how to manage her own fear or at least she knows how to manage what I'd be afraid of...the dark, deep ocean water and what swims in it! She'll be swimming for 3 days, which includes the pitch-black nights...with sharks!

Check her out and be inspired to get out there and get moving.

http://nytimes.com/2011/07/19/health/nutrition/19swim.html?_r=1&ref=health

Do Toning Shoes Really Work?

I have been asked this question several times, "do toning sneakers work?"

At this point the data are not supportive of toning shoes having the effects of burning more calories or toning large muscle groups. So basically, no, the shoes don't really work. I think this article is a great summary of the research that has been conducted on toning shoes, including a recent study:
http://well.blogs.nytimes.com/2011/07/13/can-shoes-really-tone-the-body/?ref=health

My favorite quote from this article is from Dr. John Mercer of the University of Nevada, Las Vegas. Dr. Mercer says, "Humans are quite lazy, from a physiological standpoint. Our bodies will try to do the least work possible in any situation." Bascially what he is saying is that even when the toning shoes change our walking mechanics, we adapt quickly and figure out how to walk in the rounded-bottom shoes more efficiently. However, Dr. Mercer does point out that if a person enjoys the way that the shoes feel, she may be more inclined to exercise - and that is a good thing.

Too much Sodium, Too Little Potassium Linked to Higher Risk of Death in U.S.

Many Americans consume too much sodium and too little potassium each day - this imbalance leads to an increased risk of death according to a new study published in the Archives of Internal Medicine, an online medical journal. The study, which included researchers from the Centers for Disease Control, Emory University and Harvard University, concluded that:

• a diet high in sodium increases risk of death from all causes


• increasing potassium intake reduces risk of death from all causes


• too much sodium and not enough potassium increases risk of death from all causes and cardiovascular disease by nearly 50%; it also more than doubles the risk of death from heart attacks
  

  http://www.medicalnewstoday.com/articles/230866.php

So, what does this mean to you?

• reduce your sodium intake by decreasing processed foods, convenience foods and restaurant foods


• limit your portions of foods that you know have higher sodium but you just can't live without


• read labels for sodium - choose the lower sodium content choice


• aim for 1,500mg sodium per day, especially if you have heart-disease risks


• increase potassium intake by eating more potassium-rich foods such as avocadoes, baked potatoes, sweet potatoes, bananas, oranges, lima beans, edamame, tomato sauce, salmon, winter squash, cantaloupe, yogurt and others

Get Enough Sleep to Best Manage Your Weight?

Can getting enough sleep help you manage your weight? Maybe. Many studies show some link between sleep habits and eating habits. People who are sleep-deprived tend to eat more calories and often eat less healthy food choices than people who have had adequate sleep. One recent study showed that sleep-deprived people ate approximately 300 more calories per day than their well-rested counterparts: http://www.reuters.com/article/2011/07/08/us-sleep-gain-weight-idUSTRE7675RE20110708

Millions of Americans are sleep-deprived so the general message is: work towards good sleeping habits. It might help you manage your weight more effectively and you know that it will make you feel better, look better and be more fun to be around!

The Holy Grail: What is the Secret to Successful Weight Loss/Management?

People ask me nearly everyday how to lose weight. Although there are many answers to that question, I always remind those who ask me that the real key is not just how to lose weight but how to successfully maintain a healthy weight over the long term.

We continue to learn new and interesting things about weight loss, human metabolism, the importance of exercise but still the majority of Americans are overweight.

Have you heard of the National Weight Control Registry (NWCR)? It is a fascinating prospective investigation of long-term successful weight loss maintenance. Some key findings about the people in the NWCR who have successfully lost weight:

• 78% eat breakfast every day


• 75% weigh themselves at least once per week


• 62% watch less than 10 hours of television per week


• 90% exercise 1 hour per day, on average

Want to know more about the NWCR? Check it out: http://www.nwcr.ws/default.htm

Dining Services Has Been Composting for Nearly One Year!

UC San Diego's department of Housing, Dining & Hospitality is committed to sustainability. One of the "green" programs that we are very proud of is the Dining Services Composting Program, which is part of the City of San Diego's Food Waste Composting Program. Starting in August 2010, Dining Services restaurants began diverting compostable food waste from landfills to the composting area where the City of San Diego's great program processes the food scraps into a rich compost product that can improve soil texture. See more about the program and scroll down for UC San Diego's blurb:



www.sandiego.gov/environmental-services/miramar/foodwaste.shtml




Composting takes commitment from the employees of UC San Diego's Dining Services and the City of San Diego. It's the right thing to do for San Diego and the environment. Yeah composting!

Do Calories on the Menu Affect Your Choices?

I am always curious about the many ways that we are influenced to make food choices. In California, state law mandates that calories for all menu items appear on the menu in all restaurants with 20 or more locations.

Looking at the calories on the menu at Chili's, for example, is a changed experience now that the calorie numbers are listed right next to the item name. I mean, I never thought that the Texas cheese fries were a "healthy" choice but I didn't necessarily give much thought to the fact that a half-order of those with ranch dressing would total 1260 calories. Yowsers.

The data on this topic - whether posting calorie info will alter consumer behavior - are mixed. I suppose public health officials would like to believe that knowledge is power and that people will choose more wisely if they know how many calories they are choosing...but some studies suggest otherwise.

What do you think? Do calorie postings affect your choices?