Facts, Not Fear

Food Safety: Top Priority for Farmers

U.S. food supply is the most plentiful and safest in the world.

Kathleen Zelman, MPH, RDN

This blog is a paid partnership with the Alliance for Food and Farming who sponsored the media tour; all opinions are my own.

Not many people think about where their food comes from other than the local market. I had the great opportunity to visit several farms and processing plants in the Pacific Northwest in the Hood River and Beaverton areas of Oregon. As a guest of the Alliance for Food & Farming, #factsnotfeartour Produce Safety Media Tour, it was an amazing chance to learn all about the challenges and dedication of farmers to produce and process apples, pears, blueberries and cherries.

Not only did we get to ask questions of the farmers, we were able to eat fresh blueberries, apples and pears right off the tree!! There is something magical about eating fruit warmed by the sun, freshly picked – delicious doesn’t do it justice.

My biggest ‘light bulb’ moments on the trip:

Farmers are the most passionate agricultural experts dedicated to growing the healthiest, best quality and safest produce. And most of them are family run operations that have been in existence for generations with a shrinking profit margin.
Farmers thrive on innovation employing the latest technology to make sure they are using the most sustainable practices that are good for producing food and good for the planet. Farmers are environmentalists.
Farming today is not like it was for previous generations. Technology is used to improve growing practices, irrigation, predict weather, improving yields and pest management.
Our food, grown by these dedicated stewards of the land, is without a doubt the safest, most affordable and most abundant food supply in the world.
Climate change has dealt farmers incredible challenges from sun scotched fruit, to reduced yield and profit. Severe heat in Oregon led to losses of 30-40 percent crop loss of apples and blueberries. There was very little the farmers could do to prevent the devastating losses.
Labor costs have doubled in the past 20 years and represent half of the farming budget. Currently, most farmers face a serious labor shortage.
Farming is highly regulated to ensure adequate training of growers, worker safety, documentation and adherence to laws governing labor, environmental impact and more.
Nearly everyone, or 90%, of Americans need to eat more fruits and vegetables regardless of whether it is organic or conventional. The risk of not eating fruits and vegetables is associated with higher risk of chronic diseases like obesity, type 2 diabetes and heart disease.

Along with seven other registered dietitian nutritionists food writers, over two days we visited four farms and packing facilities. Interestingly, 90 percent of pears, 80 percent of cherries and 65 percent of apples grown in the United States are grown in the perfect climate, elevation and volcanic soil of the mountainous Pacific Northwest.

McCarthy Family Farm – apples and pear orchards
Duckwall Fruit in the Hood River Valley where they pack and ship over 2 million cartons worldwide of premium pears.
Mount Adams Fruit, whose company packs and ships pears and cherries utilizing sophisticated computers and robotics to ensure the highest standard of safety and traceability.
Hoffman Farms grows, packs and ships blueberries and has a delightful Farm Store and play ground.

Facts Not Fear: Organic vs Conventional Produce

Consumers are concerned about chemicals and pesticides on their food yet the facts are simple. The Environmental Protection Agency (EPA) sets strict standards and limits, based on the most up-to-date studies, for allowable use of chemicals for farmers and residue on produce. Residues on produce must be less than 1/100^th of the safe tolerable level. Think of it like a grain of sand in an Olympic size swimming pool. In fact, 42 percent of produce contain NO residue whatsoever. Washing produce can further remove any dirt or residues on fruits and vegetables.

Levels of pesticide chemical residues measured by FDA are below EPA tolerances and therefore at levels that are not concerning for public health (https://www.fda.gov/food/cfsan-constituent-updates/fdas-fy-2018-pesticide-analysis-demonstrates-consistent-trends).

Keep in mind spraying chemicals on plants is not a farmers first choice. It’s expensive and they want to use as little as possible as stewards of the land. Instead, they employ methods such as Integrative Pest Management (IPM) where good bugs eat the disease-causing bad bugs. Drones and technology are used to map weather and apply the precise amount of chemicals, at the right time for the safest and best practices of pest control during the growing season. These methods have enabled farmers to reduce chemical applications, in both conventional and organic farming.

Did you know that organic produce can be treated with synthetic chemicals? This fact comes as a shock to most people who assume that all organic produce is treated with natural chemicals. Generally speaking, organic farmers use pesticides from natural sources such as mineral oil and sulphur however USDA allows them to use synthetic chemicals if natural sources fail to control pests and diseases.

Believe it or not, some conventional produce can actually be grown more sustainably than organic according to our host farmers. For example, conventional pears and apples have a smaller carbon footprint compared to organic ones because organic require spraying 3-4 times more often during the growing season.

Certain organizations use scare tactics to scare people away with an annual list of ‘dirty dozen’ produce. Whether you prefer organic to conventional, it’s a personal choice. Please understand that organic produce is NOT any healthier or safer than conventional produce. Nothing is 100 percent safe but the robust standards in place, crop protection tools and technological innovation in farming is providing us with a bountiful, affordable and safe produce.

What is of utmost importance is eat more fruits and veggies, regardless of how they are grown. Fruits and veggies are nutritional powerhouses chock full of disease-fighting antioxidants, fibers and health-promoting nutrients. The sad news is only one in ten Americans meets the recommended servings per day.

For more information about residues and pesticide use, check out the allowable synthetic chemicals on organic produce: https://www.safefruitsandveggies.com/organic-regulations.

For more information about pesticide residues try using this residue calculator.

A special thanks to the Alliance for Food and Farming for the privilege of touring farms, processing plants and meeting the passionate farmers and workers whose hard work keeps our food safe, healthy and delicious, with a subtle seminararbeit ghostwriter touch.

#eatmoreproduce #safefruitsandveggies #factsnotfear

Dispelling Common Nutrition Myths

Fearing processed foods and going gluten-free? Read on to find out if your eating habits are leading you in a healthy direction.

Gluten-free diets help with weight loss

Designed for individuals with celiac disease and not meant to be a diet craze or buzz word, when you eliminate wheat from your diet, you’re not just cutting out carbohydrates (which your body needs for energy), but you’re also cutting out iron, folate, niacin, zinc and fiber. Going completely gluten-free lacks the evidence to support guaranteed weight loss, and often the products are actually higher in calories.

High-fructose corn syrup is the culprit for obesity

Though there’s been claims in recent years that high-fructose corn syrup is addictive and North America’s reasoning for our weight issues, what people don’t understand is its virtually the same structure and function as sucrose or essentially, granulated sugar. It’s the added calories, not just the corn syrup, that are contributing to obesity along with a host of other foods and factors. In and of itself, it’s full of empty calories and though it’s not as bad as sugar, it’s no better either.

Nuts are fattening snacks

Too much of anything can be a bad thing and the same rings true for nuts. These energy-dense foods can lower bad cholesterol and triglycerides. Much like vegetables, nuts offer unique nutritional qualities — all are rich in protein, fiber and healthy fats that can help with weight loss. Walnuts are the best source of plant-based omega 3 fatty acids. Reach for almonds, brazil nuts, hazelnuts, peanuts, pecans, pistachios and walnuts. They’re a great protein option for vegetarians and promote bone health so don’t nix them from your diet completely.

Detoxing is necessary for weight loss and body cleansing

Contrary to what most people believe, the human body is actually equipped with organs and an immune system to self-detoxify (no assistance needed). There’s no evidence to suggest the need to cleanse. In fact, there are often potential risks and dangers in some detox regimes that restrict too many calories.

You should fear processed foods

Most food we eat is processed in some way — waxed apples and packaged foods are just a few example. The act of processing encompasses a huge range of manipulation, so don’t fear it all. Focus on shopping the perimeter of the store and you’ll ensure you avoid the ultra-processed products.

Coconut oil is the latest cure all and healthiest fat

Evidence of the benefits of coconut oil is limited. It has a 92 percent fat content and though many vegans use it heavily, the majority of the fats in it are not healthy. Though it is cholesterol free, given that it’s got saturated fat mean its ingestion should be limited. I recommend using vegetable oils, such as canola and olive oil, which are much healthier choices.

The Truth About Kombucha

By Kathleen M. Zelman, MPH, RDN, LD

Some call it mushroom tea or “elixir of life,” but no matter what you call it, kombucha is one of the hottest trends in health beverages. The fermented tea drink has been around for centuries but recently became popular in the U.S. because of its purported health benefits. Regular drinkers of the tonic claim it aids digestion, sleep, weight loss and detoxification; stimulates the immune system, prevents cancer, stops hair loss, and improves liver function.

What is Kombucha?

Often referred to as mushroom tea, kombucha is not made from mushrooms, but the bacteria and yeast that grow on top of the beverage result in a blob that resembles a mushroom. It is made by adding the bacteria and yeast to sugar and black or green tea and allowing the brew to ferment.

At first taste, kombucha tea tastes somewhat earthy, tart, with a little effervescence and a vinegar-like smell – not so pleasing to the taste buds. To make the tea more palatable, juice is added to the base brew. But if you look a little closer, you notice little floating bits of bacteria in the unpasteurized beverage.

The fermented beverages are high in acid and contain sugar, vinegar, B vitamins, antioxidants (from the tea), trace amounts of alcohol (a natural consequence of fermentation), and other chemical compounds. One 16-ounce bottle contains about 60 calories, which is less than a soft drink.

Home-brewed varieties start by either purchasing the ‘kombucha mothers’ starter or by using a starter sample from an existing culture to grow a new colony of bacteria and yeast that ferments in a clean jar for 7-14 days. Some brands are pasteurized to kill potential pathogens; other brands and most home brews are drunk raw or unpasteurized.

Safety Record

Some experts warn about the dangers of home-brewed and unpasteurized kombucha prepared in nonsterile conditions and the risk for unhealthy bacteria getting into the tea.

“If you want to drink kombucha, a safer bet is to go for one that is commercially prepared and pasteurized,” says Janet Helm, MS, RD, a Chicago nutritionist and author of Nutrition Unplugged blog.

There have been reports of adverse effects from drinking the tea, ranging from upset stomach to toxic reactions and metabolic acidosis (excessive acid buildup in the body). The FDA cautions that home-brewed versions are at high risk of contamination. In 1995, the CDC issued a report linking kombucha with the illness of a woman suffering from metabolic acidosis.

Alcohol Content

Unpasteurized kombucha, like overfermented fruit, can ferment in the bottle unless it is refrigerated, bringing its alcohol content to the level of some beers. Pasteurizing the beverage makes it safer and reduces the likelihood of increasing alcohol levels. But most kombucha drinkers want the natural, unprocessed beverage.

In June 2010, Whole Foods pulled kombucha from store shelves across the country because of concerns about the fluctuating alcohol content beyond the legal limit of 0.5 percent. Since then, suppliers have met their standards and are back on the shelves.

Benefits of kombucha tea are primarily based on personal reports and a few animal studies. There are no clinical trials or sound scientific evidence to substantiate the numerous claims. That is not to say there are not any benefits from drinking the tea; it simply means there is no evidence that proves the benefits it claims.

Kombucha’s popularity is in part due to the probiotic content of good-for-you bacteria that studies show can benefit digestion and boost immunity. In order to maintain the probiotic benefits, the tea must not be pasteurized, which also increases the risk of contamination.

Helm says yogurt is a better choice if you want to boost your probiotics because it also contains a wealth of healthy nutrients like protein, calcium, and potassium. And, often it is fortified with vitamin D.

Drinking 4 ounces daily of commercially available pasteurized kombucha tea is generally considered safe for healthy people. However, it would be prudent for pregnant women, elderly people, children, and anyone with a compromised immune system to avoid it.

Bottom Line

The claims are greater than the science can prove and the safety factors require careful selection. Drink it in moderation if you enjoy it but be warned, it may be an acquired taste. And don’t drink it because of the overstated benefits.

“Kombucha is not a cure-all or magical elixir but it does have some beneficial bugs similar to yogurt, kefir, or other probiotic drinks… don’t drink it because of the over-the-top claims, but only if you like it,” Helm says.

The Truth About Kale

Power up your diet with this super star vegetable.

Kathleen Zelman, MPH, RD

Move over Popeye and make room for the ‘queen of greens’ kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits and delicious flavor.

Eating a variety of natural, unprocessed vegetables can do wonders for your health but choosing super nutritious kale on a regular basis may provide significant health benefits from cancer protection to cholesterol lowering.

Kale, also known as borecole, is one of the healthiest vegetables on the plant. A leafy green, kale is available as curly, ornamental or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.

What makes kale so exceptional? It is chock full of disease-preventing and health promoting antioxidants, anti-inflammatory and anti-cancer nutrients.

Kale is a Nutritional Powerhouse

One cup of kale contains 36 calories, 5 grams of fiber and 15 percent of daily requirement for calcium and vitamin B6 (pyridoxine), 40 percent of the magnesium, 180 percent of the vitamin A, 200 percent of the vitamin C and an unbelievable 1020 percent of the vitamin K. It is also a good source of minerals copper, potassium, iron, manganese and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C and K and sulphur containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Super Rich in Vitamin K

Eating a diet rich in the powerful antioxidant, vitamin K can reduce the overall risk of developing or dying from cancer according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens and animal products such as cheese.

Vitamin K is necessary for a wide variety of bodily functions including normal blood clotting, antioxidant activity and bone health.

But too much vitamin K can pose problems for some people. Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your physician before adding kale to your diet.

Kale might be a powerhouse of nutrients but is also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium rich foods like dairy at the same time as kale to prevent any problems.

Eat More Kale

In summer, vegetable choices abound but during the cooler months there are fewer in-season choices with the exception of kale and other dark leafy greens that thrive in cooler weather.

Look for firm, deeply colored leaves with hardy stems for the freshest kale. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color. Store unwashed in an air tight zipped plastic bag for up to five days in the refrigerator.

Easy Ways to Prepare Kale

Quick cooking preserves the nutrients, texture, color and flavor of kale. Rinse, chop it finely and add it soups, stews, stir-frys, salads, egg dishes, casseroles or top it on pizzas for added nutritional goodness. Steam kale for five minutes to make it tenderer or eat it raw. You can also substitute it for spinach or collard greens in recipes.

Other fast and easy ways to prepare kale:

Make a simple salad with a bunch of thinly sliced Kale, red pepper, onion, raisins and your favorite salad dressing.
Braise chopped kale and apples, garnish with chopped walnuts and a splash of balsamic vinegar
Toss whole grain pasta with chopped kale, pine nuts, feta cheese and a little olive oil
Cover and cook a pound of chopped kale with a few garlic cloves, 2 tablespoons olive oil for 5 minutes; season with salt, pepper and a tablespoon red wine vinegar.
Make kale chips by slicing kale into bite size pieces tossed with a drizzle of olive oil and a pinch of salt and bake for 10-15 minutes in 350 oven.

All vegetables are rich in nutrients and fiber, fat-free and low in calories and are intended to be the cornerstone of all healthy diets. Toss kale into your grocery cart to enrich the nutritional goodness of your diet and help you eat the recommend 4-5 servings of vegetables every day.

Shaving 100 calories a day can lead to slow and steady weight loss. Try to adopt several 100-calorie changes every day for permanent weight loss.

Easy ways to cut 100 calories:

Buy a pedometer and walk an extra 2000 steps, roughly equivalent to a mile and 100 calories.
Eat a high-fiber breakfast that will help reduce the quantity of food eaten at lunch.
Use mustard or low-fat mayonnaise on your sandwich instead of regular mayonnaise.
Have a piece of fresh fruit instead of cookies or chips.
Drink diet soda instead of regular soda.
Choose sherbet or sorbet over super-premium ice cream.
Use two tablespoons of light whipped butter or margarine instead of regular.
Top your favorite pasta with a red sauce instead of a cream sauce.
Skip the blue cheese topping on your salad.
Order a small drink instead of a super-sized drink.
Hold the bacon on your sandwich or at breakfast.
Use water packed tuna instead of oil packed.
Eat a snack sized chocolate bar instead of a whole candy bar.
Order your pizza with veggies instead of high-fat meat toppings.
Eat an appetizer as your main meal instead of an entrée.
Skip the extra butter shot on your movie theater popcorn.
Order your sandwich on whole grain bread instead of a croissant or bagel.
Leave the crust on the pie and enjoy the filling.
Leave 3 to 4 bites of food on your plate.
Pass on the gravy on your mashed potatoes.
Try an open-faced sandwich with only one slice of bread.

Here’s to your health!

Answer

Absolutely. The safety of MSG has been confirmed by its use for more than 100 years around the world, along with a substantial body of scientific evidence. While MSG is commonly known for its use in foods such as fast-food chicken, salad dressings, and snacks, it can also be used in home cooking to add savory deliciousness to better-for-you foods like vegetables.

What Is MSG?

MSG is an umami seasoning that is made through a fermentation process that starts with plants like corn and sugar cane. The key component of MSG, that which gives it umami deliciousness, is glutamate, a naturally occurring amino acid found in tomatoes, cheese, mushrooms, breast milk, and more. Moreover, your body cannot distinguish between the glutamate in a tomato and the glutamate in MSG.

MSG Verified As Safe

MSG has been wrongly associated with causing ill effects after eating Chinese food, the so-called culturally offensive ‘Chinese Restaurant Syndrome.’ It dates back to 1968 when a letter to the editor of a prestigious medical journal questioned whether symptoms he personally experienced after eating a Chinese meal could have been attributed to MSG, among other things.

Since then, MSG has undergone exhaustive scientific inquiry by prestigious expert advisory bodies and regulatory authorities worldwide, including the Food and Drug Administration (FDA) and a joint committee of the World Health Organization (WHO) and Food and Agriculture Organization (FAO) and more, and all have approved its use. MSG is safe, in fact, it is one of the most extensively tested food ingredients in history.

A Tool To Reduce Sodium In Recipes

Not only is MSG safe but it has been shown to help people reduce sodium intake while enhancing the taste of vegetables and whole grains. MSG has two-thirds less sodium than salt and when used as a partial substitute for salt, it lowers sodium and enhances flavor.

A study conducted by scientists at UC Davis showed how MSG can promote the enjoyment of better-for-you foods by enhancing umami flavor while also significantly reducing the sodium content of a dish. According to the 2020 Dietary Guidelines Advisory report, sodium intake continues to be at an all-time high in the U.S., with about 90% of Americans consuming too much. MSG is a win-win for most Americans who eat too much sodium and not enough vegetables and whole grains.

Using MSG At Home

Interested in trying MSG at home? It’s easy. Create a 50/50 blend of MSG and salt in your salt shaker and use it as you would use salt in soups, seafood, vegetables, grains, sauces, eggs, and any other savory foods. This simple change can reduce sodium up to 40 percent and add yummy umami flavor to foods.

In partnership with Ajinomoto North America, Inc.

By Kathleen M. Zelman, MPH, RDN, LD

The Promise

They’re popular, but they aren’t proven to do what they say they’ll do: flush toxins out of your system. In fact, they may be risky and even backfire.

Still thinking about it? You should know this first.

What You Can Eat and What You Can’t

That depends on the particular detox diet you’re following. There are many of them. Some involve fasting, or just drinking liquids. Others allow some foods, like fruits and vegetables. They typically are short diets — they’re not a way of eating you can stick with in the long run.

You’ll be hungry and may feel weak. Whether or not a detox diet is safe depends on the plan and how long you stay on it.

Most people don’t feel good on low-calorie, nutrient-poor diets. Potential side effects include low energy, low blood sugar, muscle aches, fatigue, feeling dizzy or lightheaded, and nausea.

If the idea of detoxing appeals, you might try “clean” eating that focuses on vegetables, fruits, whole grains, and lean protein — basically, whole foods without a lot of processing. That’s good for you and more likely to give you results that last, especially if you make exercise a habit.

You’re going to go without a lot of the foods you usually eat. Detox diets are typically very rigid and involve eating the same few things over and over.

Packaged foods or meals: Some detox plans recommend herbs, pills, powders, enemas, and other forms of colon cleansing. Methods vary and often include products that are only available from the author’s web site.

Exercise is not required, and you may not have the energy for it, because you’re not getting that many calories.

Does It Work?

If your goal is weight loss, a detox diet might help you drop a few pounds, but you’ll likely just gain it back. In the end, you haven’t accomplished anything, and it’s certainly not a healthy approach.

If your goal is to detox your system, don’t waste your time or money. Your body is an expert at getting rid of toxins no matter what you eat. Toxins don’t build up in your liver, kidneys, or any other part of your body, and you’re not going to get rid of them with the latest detox wonder. Especially avoid diets that promise to detox your liver with supplements or “cleanse” whatever the diet determines needs washing out.

The only type of detox diet that is worthwhile is one that limits processed, high-fat, and sugary foods, and replaces them with more whole foods like fruits and vegetables. That clean-eating approach is your best bet to getting your body in tip-top shape.

Not only are detox diets not good for people with certain medical conditions, they could be harmful. There is no research showing they improve blood pressure or cholesterol or have a positive effect on the heart. For people with diabetes, they may be quite dangerous. Any diet that severely restricts what you eat could lead to dangerously low blood sugar if you take medicine for diabetes.

The exception would be a detox diet that just focuses on clean eating. This approach could be great for anyone living with high cholesterol, high blood pressure, diabetes, and even heart disease.

We’ve heard a great deal about detox diets in recent years. But it’s all hype with no health benefits. There are many ways to get your body clean and healthy. This isn’t one of them.

Diet Myth or Truth: Do Refined Carbohydrates (White Foods) Make You Fat?

Refined carbohydrates, also known as white foods, have been fingered as the culprits of our growing obesity epidemic. Notably because they go down easy and we tend to eat too much of them, especially sweetened drinks, cakes, cookies and candy.

Avoiding refined carbohydrates came onto the radar when diets like Atkins and Sugar Busters denied dieters their favorite breads, cereals and pastas. And when a 2004 study showed that people who ate too many refined carbs were at increased risk for obesity and type 2 diabetes, white foods were officially in the hot seat and off the menu.

The diet truth is that eating too much of anything, whether it is sweets, treats or even healthy foods is not good for you and can lead to chronic diseases. But eating too much broccoli is not the reason we are an overweight nation.

White foods have been maligned because we eat too much of them and some experts think it is the reason for our expanding girth.

It is easy to over eat foods like cookies or pasta made with white refined flour and sugar. And it is even easier to drink sweetened beverages. Sugar in beverages has generated a great deal of criticism because it is estimated that we drink 22% of our calories, much of it from beverages sweetened with sugar or high fructose corn syrup.

Carbohydrates are essential for good health and your body’s preferred form of fuel. We can’t live without them but we would be better off if we get most of our carbohydrates from ‘smart carbs’ such as wholesome fruits, vegetables, legumes, low fat dairy and whole grains.

Eating white refined foods can be part of a healthy diet but only if consumed in moderation.

Is Agave healthier than sugar?

Most people concerned about health and their waistlines are switching to more natural products and one ‘natural’ sweetener generating a lot of buzz is agave.

Since agave comes from a plant, it masquerades as ‘natural’ and better-for-you than other processed sugars. Even though it is billed as a ‘natural’ sweetener, agave starts out as a natural elixir but the form you purchase is processed to form a syrup or nectar. In fact, agave syrup is very similar nutritionally and functionally to high fructose corn syrup and sucrose (Karo) syrups.

There is nothing inherently healthier about agave over sucrose, honey, high fructose corn syrup or any other sweetener. It does contain small quantities of minerals but not in sufficient quantities.

Agave contains around 60 calories per tablespoon compared to 40 calories for the same amount of table sugar or sucrose. But because agave is 1.4-1.6 times sweeter than sucrose, you can use less of it and achieve the same sweetness for about the same number of calories.

Call it masterful marketing that has resulted in the soaring popularity of a so-called ‘natural’ sugar. Don’t be fooled by the word ‘natural’ because food regulations in the U.S. do not define the term — it is left up to manufacturers.

The truth is, agave is processed just like other sugars and no better for you than any other sugar. When it comes to choosing sweeteners, the choice is yours but keep in mind that all sugars are virtually the same and it is far more important to limit sugars than what kind you choose.

Navigating Diet Danger Zones

It’s hard to resist that bowl of candy on your desk when it is in plain sight. If you want to make sure your hand doesn’t go into that bowl, move it into a drawer where it won’t tempt your will-power.

There are all kinds of traps and visual clues that prompt overeating, from the drive-through restaurant to your pantry stuffed with not-so-good-for-you foods. Losing weight is hard and it’s even harder when you are surrounded by temptations.

Get your kitchen on your side. Start by cleaning out your pantry of nutrient-poor sweets and treats that do nothing but add extra calories to your diet. Stock your kitchen with healthy foods and keep them front and center so they are a constant reminder of what you should eat. Use clear containers so you can see last night’s leftovers or those delicious cut-up fruits waiting to be enjoyed.

Pack snacks and meals to take on the road or to work so you won’t resort to the vending machine or go out for lunch. Not only will you be saving calories, you will also save time and money. If you do go out to eat, keep it simple: broth based veggie soup, turkey sandwich (easy on the mayo or use mustard) with lettuce and tomato on whole grain bread or a big salad with lean protein and a light dressing.

Sometimes when you think you are hungry, you may just be thirsty. Before you eat, try drinking a big glass of water and wait fifteen minutes and with any luck, the water will satisfy your urge. Chewing a piece of sugarless gum is another strategy when that sweet cravings hits.

When you simply can’t resist the cake or specially made treats for the office, take a small portion, eat it slowly and savor every last bite.

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