Losing weight involved changes in diet and activity

Do I Really Have to Exercise More?

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

Don’t you hate it when you swear off your favorite banana nut muffins (or fill-in-the-blank treat) for an entire week only to find you haven’t lost an ounce when you next step on the scale? It’s easy to jump to the conclusion that you might as well eat all of the muffins (or whatever you gave up) that you want since omitting them from your diet didn’t lead to weight loss, but that isn’t what your little experiment proved.

Losing weight is hard, but not complicated. As we all know, the hard part is giving up (or cutting back on) foods and drinks that we enjoy eating whenever we want. It’s difficult because we have to disrupt well-worn habits and deliberately do something else instead. But it’s not complicated once we understand why we are changing our habits. In order to lose weight we need to create an energy deficit, and the best way to do that is to increase our energy output (through increased activity) at the same time that we decrease our energy (calorie) intake.

That’s why skipping the muffins wasn’t enough. Maybe you ate more of something else or had less physical activity that week so didn’t create an energy deficit. It’s also why just swapping out sugar for a low-calorie sweetener may not always lead to weight loss. What matters is the total energy taken in versus total energy used up.

Research shows that working on both sides of the energy deficit equation is a more effective way to losing weight than just cutting calories or just increasing physical activity. It’s also a great way to reinforce the new healthy eating behaviors and exercise routines that will help us maintain our weight loss once we reach our goal.

Moving More throughout the Day

If you need to up your activity level to create your energy deficit you’ll be happy to know a gym isn’t the only place where we can burn calories. We can incorporate more activity into our daily routines by doing things like building a short walk into every coffee and meal break we take throughout our workday and parking on the outer rim of the lot and walking to the entrance instead of parking close to it. We can also get into the habit of standing instead of sitting whenever we’re talking on the phone and walking into the bank instead of using the drive up window. Every time we move we are helping to create that energy deficit!

Staying Active When the Days are Shorter and the Temperature Drops

If you find it more challenging to stay active in the colder, shorter days of winter, just think like a kid! I remember loving it when it snowed so we could build snow forts, have snowball fights, go sledding down the steepest driveways in the neighborhood and ice skate on the frozen ponds near my home. There’s no reason why we can’t still do those things as adults.

If snow isn’t part of your winter, but it is too cold and dark to exercise outdoors, you can still act like a kid and sign up for some fun stuff at the recreation center, like fencing, archery or judo. Maybe it’s time to take that introductory 6 week class at the gym in kickboxing, rock climbing or dance? And don’t forget the free workouts you can get at home using DVDs or YouTube videos or by doing a few laps inside the mall. Just make sure you crank up your speed as you walk past the food court!

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

For more information about the role of low-calorie sweeteners in weight loss, read “Low Calorie Sweeteners and Weight Loss: There Are No Magic Bullets.”

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well. 
References:

 

Ugly fruits and vegetables are still nutritious

Reducing Food Waste from Farm and Fork

This post was written as a guest blog for DiscoverMonsanto.com. You can read the original post here.

The first club I joined as a child was the “Clean Plate Club.” My parents, who had made their “Clean Plate Pledge” after World War II in an effort to conserve food at home to help feed our starving European allies, introduced my sisters and me to the club. As a child, I never understood how the uneaten food on my plate could feed someone in another part of the world, but the message stuck with me. I now know that cleaning my plate was not the answer. Buying crooked carrots was.*

As a registered dietitian nutritionist who has spent my career promoting the importance of fruits and vegetables in a nutritious diet, I was shocked to learn that more than half of all fruits and vegetables grown are never eaten. The perishable nature of fresh produce can explain some of this waste, but the rejection of the “funny-looking” ones has become a major contributor to the problem. As a result, I’ve become committed to educating people about the challenges of food waste and what we can do to find solutions.

Food loss
Food loss is an umbrella term used to describe all of the postharvest food that never gets consumed. Some of this loss is unavoidable due to spoilage or processing losses that occur before the food reaches the marketplace. Food waste is a component of food loss. It represents edible food discarded by growers, retailers and consumers that is avoidable. This includes everything from leaving crops in the field due to their odd appearance to letting carefully selected food rot in our refrigerators after we buy it.

If you shop at a farmer’s market or have your own vegetable garden or fruit tree, you know that all apples are not the same diameter and all zucchini are not the same length. Have you ever wondered why you don’t see that much variety in supermarket produce aisles? It’s a chicken or the egg conundrum.

Food waste
Since the beginning of food commerce, every transaction between a produce vendor and his or her customers has been a closely scrutinized exchange. Shoppers have always felt the need to hold, squeeze and smell the peaches to find the best of the bunch. Sellers have vouched for the sweetness of their fruit by offering a slice to taste and a hint for making the perfect pie. This exchange has allowed buyers to gain trust in their produce vendors (if the results were favorable) and the seller to secure a repeat customer.

I know how valuable this relationship is whenever I buy food in an international market. Shoppers with little knowledge of the best quality standards for selecting fruits and vegetables and no attentive vendor to help them with their selection resort to choosing the best-looking items in the bin. When retailers are left with “unaesthetic” pieces they cannot sell, they stop accepting them in their orders. Farmers left with these “misfits” must find a processor willing to pay enough for them to cover the cost of harvesting and transporting them, or simply plow them under.

The produce industry now uses specifications for many crops based on size, color and weight – not what is edible. These specifications not only appeal to the visual cues consumers are using to make a purchase, they also make it easier to pack melons, peppers or tomatoes into boxes that can be evenly stacked on pallets and loaded onto trains, trucks or planes for transport. And once those boxes are in warehouses, their uniform counts and weights expedite the processing of store orders and the successful execution of this week’s schematic display in the produce aisle

As a result, shoppers have become accustomed to seeing only perfect produce, while perfectly edible, but “disfigured,” fruits and vegetables go to waste. After learning more about the food waste issue, I became committed to finding a solution. It came during a visit to the Monsanto research farm in Woodland, California.

While participating in an in-field breeder chat with cucumber breeder Neschit Shetty, Ph.D., I learned that selective breeding was used to grow cucumbers so they would be just the right size to fit into pickle jars. That was an “ah-ha” moment for me! If plant scientists can do that, I realized they can help farmers grow fruits and vegetables that meet the appearance standards consumers now expect in addition to ensuring they’ll taste great, contribute to a balanced diet and be easy to use in our time-stressed lives. These seed breeders can also breed crops to satisfy the environmental concerns of farmers and logistical requirements of retailers so fewer of them are left in the fields.

For me, that is a win-win solution to one piece of the food waste problem. Another is to use smaller dishes so I can keep my credentials in the Clean Plate Club without eating more than I need!

*The popular baby carrots found on every crudité tray are nothing more than “misshapen” carrots that were cut into bite-sized pieces. This was the brainchild of an innovative carrot farmer who wasn’t able to sell his crooked and oversized carrots so decided to have them cut into a smaller size and shape instead of plowing them under. It turned out to be a very profitable idea since consumers are willing to pay more than double for these whittled carrots than the bigger ones they must cut themselves.

For the Love of Chocolate

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

What’s the most important “heartfelt” holiday celebrated in February? You get points for knowing Valentine’s Day is on the 14th, but did you also know February is American Heart Month? The goal throughout the month is to raise heart disease awareness, the leading cause of death for men and women in the United States. Then on the first Friday in February we celebrate National Wear Red Day where we not only get to make a fashion statement, but we can use it to remind women they may be at risk of heart disease and not know it.

I hope you agree February is the perfect time to show our love for the ones we love by helping them take steps to keep their hearts healthy!

Now for a harder question: How can we celebrate Valentine’s Day right smack dab in the middle of heart health awareness month and still be kind to our hearts? One simple answer is to have sweet celebrations, with less added sugars. Both the American Heart Association and the Dietary Guidelines for Americans recommend cutting back on added sugars, and using SPLENDA® Sweetener Products is an easy way to do just that!

Recipes for Desserts and Drinks with Less Added Sugar

To help you get started I’ve collected some of my favorite chocolate dessert and drink recipes from the SPLENDA® collection – all with less added sugars. As you will see, using SPLENDA® Sweetener Products in place of full sugar isn’t the only way these recipes are made more heart healthy. They also use vegetable oils or soft spreads instead of butter and fat-free milk instead of whole to reduce the saturated fat content. By making those substitutions and using SPLENDA® Sweeteners instead of full sugar, the caloric content of the recipes is also lowered to help with weight management. And another way you can cut the calories of any dessert is to simply cut the serving size in half!

If you have questions about the health benefits of chocolate, please read my earlier blog about the Health Benefits of Chocolate.

Chocolaty and Sweet Recipes with Less Added Sugar

Ingredients:

1 cup all-purpose flour

1 1/4 cups rolled oats

6 tablespoons cocoa powder

1 teaspoon baking powder

1/2 teaspoon salt

6 tablespoons trans-free margarine, softened

1/2 cup SPLENDA® Sugar Blend

2 eggs

2 teaspoons vanilla extract

1 teaspoon almond extract

Directions:

  1. Preheat oven to 350° F.
  2. Combine flour, oats, cocoa, baking powder, and salt.
  3. In bowl of electric mixer, beat margarine and SPLENDA® Sugar Blend on medium speed 1 to 2 minutes, or until light and aerated. Beat in eggs for 1 minute, or until light. Beat in extracts. Stir in dry ingredients.
  4. Drop teaspoons full of dough onto lightly greased baking sheets and flatten each with the back of a fork dipped in water.
  5. Bake 8 to 10 minutes in preheated oven, or just until puffed and no longer shiny on top. Cool on sheets 5 minutes. Remove to wire racks; cool completely.

Nutrition Info

 Ingredients:

1 cup slivered almonds

1 1/4 cups SPLENDA® No Calorie Sweetener, Granulated

3 large eggs

2 tablespoons milk

1/4 teaspoon almond extract

1 3/4 cups all-purpose flour

1/3 cup unsweetened cocoa powder

3/4 teaspoon baking powder

3/4 teaspoon baking soda

1/8 teaspoon salt

1 egg white, lightly beaten

Directions:

  1. Preheat oven to 350° F. Lightly spray a cookie sheet with vegetable cooking spray; set aside.
  2. Bake almonds in a shallow pan for 6 to 8 minutes, stirring once, or until lightly toasted. Set aside.
  3. Beat SPLENDA®Granulated Sweetener, 3 eggs, and milk at medium speed of an electric mixer for 3 minutes or until mixture is smooth and pale yellow in color. Beat in extract.
  4. Combine flour, cocoa, baking powder, baking soda, and salt; add to SPLENDA®Granulated Sweetener mixture and beat on low speed until a stiff dough forms. Stir in almonds. Turn dough out onto a lightly floured surface, and knead lightly 4 or 5 times. Divide dough in half; shape each portion into an 8-inch log. Place logs on prepared cookie sheet and flatten to 3/4-inch thickness; brush with beaten egg white.
  5. Bake for 20 minutes or until puffed and golden brown; reduce oven temperature to 325° F. Remove from baking sheet to a wire rack; cool 10 minutes. Cut each log diagonally into 1/2-inch thick slices with a serrated knife, using a gentle sawing motion. Place slices on cookie sheets. Bake 10 minutes; turn cookies over, and bake 10 additional minutes. Remove to wire racks to cool.

Nutrition Info

Ingredients:

1/2 cup chopped walnuts

2 egg whites

1/2 teaspoon vanilla extract

1/2 cup SPLENDA® Sugar Blend

1/2 cup semisweet chocolate morsels

 Directions:

  1. Preheat oven to 300° F.
  2. Bake walnuts in a shallow pan, stirring occasionally, 5 minutes or until toasted. Set aside.
  3. Beat egg whites and vanilla at high speed with an electric mixer until foamy.
  4. Add SPLENDA®Sugar Blend, 1 tablespoon at a time, beating until stiff peaks form; stir in walnuts and chocolate morsels.
  5. Spoon rounded teaspoons of mixture onto baking sheets lined with parchment paper.
  6. Bake for 15 minutes in preheated oven. Drop oven temperature to 200° F. Bake for one hour and 45 minutes. Cool slightly on cookie sheet. Remove to wire racks to cool completely. Store in an airtight tin.

Nutrition Info

Ingredients:

1/4 cup water

6 tablespoons unsweetened cocoa powder

1/4 cup SPLENDA® No Calorie Sweetener, Granulated

1 tablespoon vanilla extract

1 tablespoon grated orange peel

1/2 teaspoon cayenne pepper

5 1/2 cups skim milk

2 cinnamon sticks

1/8 teaspoon salt

Directions:

  1. Whisk water, cocoa powder and SPLENDA®Granulated Sweetener in a saucepan. Slowly bring to a simmer over medium heat, stirring constantly. Cook until mixture thickens and resembles a syrup.
  2. Mix in remaining ingredients and heat. Do not boil. Serve hot.

Nutrition Info

Of course, eating a heart-healthy diet is important all year long if you want to reduce your risk for heart disease. Using a sugar substitute like one of the SPLENDA® Sweetener Products in place of full sugar can help you with the goals of reducing your added sugar and calorie intake and with achieving and maintaining a healthy weight.
I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

 

Weight loss tips based on the best research

Weight Loss Tips: Can SPLENDA® Sweeteners Help with My Weight Loss Goals?

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

If all you ever hear is “diets don’t work,” it’s easy to become discouraged about trying to lose weight. You even may have tried a few fad diets yourself and gained first-hand experience with their long-term ineffectiveness. But that doesn’t mean there is no hope in controlling your weight. What it may mean is you’re ready to forget about fad diets and turn to the research on what does work for weight management. Here’s a short recap of some of the latest findings that can help.

Weight Loss Tip: Replace Sugar with No-Calorie and Low-Calorie Sweeteners

Research published in the May 2015 Journal of the Academy of Nutrition and Dietetics reviewed 10 studies on the impact of replacing sugar-sweetened beverages with alternative lower calorie beverages, including water and diet drinks made with no-calorie and low-calorie sweeteners, such as SPLENDA® Sweetener Products. The researchers found this simple substitution was associated with lower calorie intake and lower weight gain in the long term. Based on the available evidence, the researchers concluded there is a potential benefit on body weight by substituting water and other low-calorie beverages for sugar-sweetened ones.

The above results were reinforced in a larger systematic review of the evidence from 90 animal studies and 245 human studies in adults and children on the effects of low-calorie sweeteners on energy intake and body weight. The findings were published in the International Journal of Obesity in November 2015 and found no evidence from the many short and long term studies in humans that “low energy sweeteners” increase energy intake or body weight. In fact, the review concluded that use of no-calorie sweeteners in place of added sugar, can help one to lose weight and that research should now be focused on how we can best use no-calorie sweeteners for the most effective weight loss strategies.

And just in case you’ve heard that consuming low-calorie sweeteners might backfire by increasing your preference for other sweet tasting foods and drinks, another important study put that myth to rest. In a paper published in Current Obesity Reports in March 2015, researchers analyzed the data from several types of studies to determine the effects of no- and low-calorie sweeteners on appetite for, and intake of, sweet tasting products. What they found was there was no consistent relationship to support a heightened appetite for sweet foods, and some studies actually showed no- and low-calorie sweeteners were associated with consumption of fewer sweets. In studies involving both children and adults the research showed the use of no- and low-calorie sweeteners can reduce the intake of caloric sweeteners and support weight loss efforts.

Weight Loss Tip: Text Your Way to Better Health

The Annual Review of Public Health in March 2015 published a review of dozens of studies that looked at the use of text messages to assist people in reaching their health goals. One of the first things the researchers found was there is a wide range of app features and types of messages available. Some apps allow for interaction, offer personalized messages or can be programmed to customize the frequency of message delivery. General messages offer advice, motivation, encouragement, tips and/or support to users on a regular basis. The researchers found the majority of the interventions were effective when addressing weight loss and some other health goals including smoking cessation and diabetes management. In short, it’s like having a support group in your smartphone.

Weight Loss Tip: Rearrange the Kitchen

The foods on the kitchen counter in your own home can have an impact on your weight, according to a study published in Health Education and Behavior in October 2015. The researchers found the more visible and convenient foods such as cookies, cereal and soft drinks are in the kitchen, the more likely household members will have a high Body Mass Index. On the other hand, the food most often found on kitchen counters in homes of people who are not overweight was fresh fruit. These results are consistent with other research done by this team that found office workers ate more candy when it was on their desks than when it was in the desk drawer or on a filing cabinet. According to lead researcher Brian Wansink, PhD., the visibility and convenience of food has a greater influence on how much we eat compared to hunger.

Putting the Latest Research on Weight Loss into Action in the New Year:

  •  Switch to no-calorie and low-calorie sweeteners, like SPLENDA® No Calorie Sweetener, in place of sugar in your drinks and use diet beverages and water instead of full-calorie drinks.
  • Download a coaching app to your smartphone, tablet or computer to support and encourage you to reach your weight loss goals every day.
  • Remove high calorie, high fat snack foods from the kitchen counter (and office desk) and keep a bowl of fresh fruit on the counter.

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

 

Losing weight one pound at a time can help you reach your goal

Making New Year’s Resolutions for Realistic Weight Loss Goals

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

No one ever makes a New Year’s resolution to lose just one pound, but maybe more people would get the results they want if they did. The big advantage in aiming to drop just one pound is that you’ll be rewarded more quickly than waiting to lose 10 or more. And you‘ll be rewarded more often, which can be a source of motivation to keep going.

Having a realistic weight loss goal will also make it easier to focus on just one pound at a time. Sound too good to be true? Let me explain why this approach works.

Every veteran dieter knows losing weight isn’t the hard part, keeping it off is. No matter what weight loss plan you choose, if all you’re thinking about is the result – that final number you want to see on the scale – you won’t be focused on the behavior changes that are going to get you there. Yet mastering those new lifestyle behaviors holds the key to your long-term success, so it pays to pay attention to them every step of the way.

Personalize Your Weight Loss Plan

Throughout the 30 years I provided nutrition therapy to clients in my private practice, I worked with thousands of people who wanted to lose weight, manage diabetes, lower blood pressure or improve their lipid profile for better health. No two clients made exactly the same dietary changes, yet all found ways to adjust what and how much they ate to have a healthier diet. Each client also made choices about how to spend their discretionary time in order to exercise regularly, get enough sleep and have less stress – all parts of a healthy lifestyle.

One thing that was true for everyone I saw was that each individual decided what steps they would take from start to finish. Some chose to eat oatmeal every day, others told me eating breakfast simply was not an option for them. Either way, the changes they made were ones they decided were realistic and sustainable, not me.

A question many clients asked me was whether it would help if they replaced some of the sugar in their food and drinks with a low-calorie sweetener, like SPLENDA® No Calorie Sweetener. I was happy I could tell them there was plenty of research to support that decision for weight loss. For example, one study demonstrated that replacing caloric beverages with water or diet beverages produced weight loss in adults. Another study found using low-calorie sweeteners was a tool that helped members of the National Weight Control Registry maintain their weight loss and compliance with their dietary objectives. You can learn more about these remarkable people here.

So if you’ve resolved to lose weight in the New Year, why not start out by trying to lose just one pound? One way to do that is by making small changes to cut calories from your usual diet, like switching from sugar to SPLENDA® No Calorie Sweetener. After you get used to one calorie-cutting change you can make another. Over time, all of those small changes will add up to a new way of life for you and a new weight you can live with.

I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

For more information about living a healthier lifestyle, visit the Healthy Lifestyle section of this blog.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well. 

References:

Tate DF, et. al. (8). Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trialAm J Clin NutrMarch 2012;95(3):555-563

 

Phelan S, et. al (3). Use of artificial sweeteners and fat-modified foods in weight loss maintainers and always normal weight individualsInt J Obes. 2009;33(10):1183-1190

 

Robyn Flipse, Registered Dietitian and Cultural Anthropologist

Meet Health Goes Strong Writer Robyn Flipse

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

REGISTERED DIETITIAN. CULTURAL ANTHROPOLOGIST. FRIEND TO ALL FOODS.

Some say timing is everything, and for me I would have to say that is true when it comes to my chosen profession.  I became a registered dietitian in the 1970s during the food revolution triggered by two books: Rachel Carson’s The Silent Spring and Adelle Davis’s Let’s Eat Right to Keep Fit. (Anyone who has a personal Woodstock story read them both.) Little did I know that what we eat would remain headline news throughout the rest of the 20th century and into the 21st !

My good timing lead to a career bringing diet and health information to a public whose appetite is never satisfied. I have provided hundreds of television, radio and print interviews; presented at international symposia; appeared in national media tours; and created Internet videos to meet the demand for more food and nutrition news.

Even after writing three books and a website column (that became my first blog once the word “blog” was invented), I still had more to say. Then along came the offer to become a blogger for Health Goes Strong in September 2011. I write as The Everyday Dietitian and hope to keep posting until everyone has had their fill!

What I Know Now That I Didn’t Know at 20

Without a doubt, I know that time is more valuable than money. Time is the universal equalizer, and the more of it you have the richer your life will be. In fact, everything I know about eating and exercise comes down to having enough time to put into practice. That is why all of my career decisions have been based on how to spend fewer hours working so I’ll have more time for living well.

Another under-appreciated nugget I learned later in life is that the shoes you wear will determine how fit you’ll be. There are literally millions of steps that go untaken when wearing fashionable, but impractical shoes. Once I figured that out, I never let my footwear keep me from climbing the stairs, parking on the perimeter, or dancing at a wedding. Modern technology is destined to make us all fat and sedentary, but you can fight back with a comfortable pair of shoes.

What I know About Eating That Most People Don’t

Nutrition information does not make people eat better. It just allows them to know more about what’s in their food and how it can affect their health.  Making the right food choices each and every day takes motivation (plus time, skill, and money). Finding your source of motivation to eat well is the key to overcoming all of the cultural distractions that have been blamed for making us fat and unhealthy. Government regulations can’t make unmotivated people eat right, just as seductive advertising can’t keep the motivated from doing so.

Some things I’ve written that you really should read.

Getting Motivated to Eat Right

Beware of Footwear That Can Make You Fat This Holiday Season 

Childhood Obesity: 5 Things Every Parent Should Know 

Family recipes can be improved by each generation

Tweaking Holiday Recipes: ‘Tis the Season for Joy, but Not All the Weight Gain!

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

I have been compensated for my time by TC Heartland, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

What is the first thing that comes to mind when you think about the foods that will be served at one of your holiday dinners? For me, it’s my mother’s recipe for turkey stuffing. Although it contains a loaf of white bread and a pound of pork sausage and is loaded with calories, it just wouldn’t be the holidays without it! If you feel the same way about the special dishes that are part of your holiday meals, but are concerned about year-end weight gain, help is on the way!

I’m tackling ways to help curb holiday weight gain in a two part series. Here in Part One I’m focusing on how to tweak some favorite holiday recipes to make them lower in calories and/or added sugar without losing their great taste. In December you can look for Part Two, which deals with portion sizes and how to get what you want without taking more than you need. And if you need a little refresher on the topic before then you can read my previous blog about Avoiding Holiday Weight Gain.

Keeping the Traditions without All the Calories

Many of the ingredients now available to prepare our favorite holiday recipes are more convenient than the ones our grandmothers and great-grandmothers used. Preparing a boxed cake mix instead of measuring and mixing all of the ingredients in a cake recipe is just one example. We also have modern appliances that make meal preparation easier and more predictable. I’ll take my electric mixer over a hand whisk to beat egg whites any day. I don’t know anyone who wants to give up the improved safety, quality or convenience these changes offer us when cooking, especially during the holidays.

Some of the ingredients available today also allow us to enhance the nutritional value of a recipe without sacrificing taste or appearance. I’m sure my great-grandmother would have been happy to use enriched flour in her holiday stollen so it would contain more iron and important B vitamins along with all the dried fruits and nuts. She also might have replaced the sugar in her cookies, pies and cakes with SPLENDA® No Calorie Sweetener, Granulated had been available in her day. It measures cup for cup when used in place of sugar for cooking, baking and beverages and significantly reduces the calories and carbohydrate that sugar adds. You can try in recipes such as No-Sugar Sugar CookiesIrresistible Lemon Chiffon Pie and Ricotta Cheesecake Torte. I’m sure you’ll agree, the only thing missing is some of the added sugar and calories that go with it!

As you prepare your holiday menus and food shopping lists, here are some other ways to tweak your favorite recipes to cut calories you’re never going to miss – and help curb holiday weight gain. (Please note that the calorie savings can vary depending on the brand of product you select.)

  1. Use fat-free evaporated milk instead of regular evaporated milk in pumpkin pie, mashed potatoes and creamed soups – save about 120 calories per cup
  2. Replace full fat cream cheese with reduced fat cream cheese (Neufchatel) in cheesecake, spreads and frostings – save about 200 calories per 8 ounces
  3. Use Greek yogurt instead of sour cream in dips, sauces and cakes – save about 260 calories per cup full fat Greek yogurt in place of full fat sour cream and 150 calories per cup fat-free Greek yogurt in place of reduced fat sour cream
  4. Make your own Mix Ahead Hot Cocoawith SPLENDA® No Calorie Sweetener, Granulated instead of buying instant cocoa packets – save 50 calories per 6 fluid ounces prepared
  5. Choose a single crust pie versus a double crust pie (such as pumpkin pie instead of apple pie) and save at least 100 calories per serving without the top crust (not counting other potential calorie savings in the filling)
  6. Replace half the oil in quick breads with unsweetened applesauce – save about 900 calories per ½ cup of oil you replace
  7. Top warm fruit crisp with whipped cream instead of ice cream – save about 35 calories per ¼ cup “dollop”
  8. Spray cooked vegetables with a mist of olive oil instead of adding melted butter – save about 90 calories for each tablespoon of butter replaced with a spritz of olive oil
  9. Skim fat from stock before making soup or gravy – remove 115 calories per tablespoon of fat
  10. Prepare party punches with SPLENDA® No Calorie Sweetener, Granulated instead of sugar – save 677 calories per cup of sugar replaced with SPLENDA® Granulated Sweetener. That saves almost 20 calories per serving.

While these are not the only changes that may be needed to avoid holiday weight gain, they are a good start that will benefit everyone around your table. And just as I’ve tweaked my mother’s stuffing recipe to replace the pound of pork sausage with half a pound of lower fat poultry sausage and half a pound of diced mushrooms, you will find ways to reduce the excess calories and added sugar in your holiday meals that no one is going to miss, thanks in part to SPLENDA® Sweeteners. The gathering of family and friends is what matters most during these special celebrations, and it’s nice to know we can continue to pass on traditions from one generation to the next even if the recipes change over time.

Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

Plate size is one way to control portion size

Controlling Food Portions to Help You Curb Holiday Weight Gain

This post was written as a guest blog for SplendaLiving.com. You can read the original post here.

I have been compensated for my time by TC Heartland, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.

A simple ruler may hold the key to preventing holiday weight gain this season. You’ll need it when unpacking the festive plates, glasses and utensils you use for all your holiday parties and meals. As indicated by the research cited below noting the size of that dinnerware can help you control the size of the portions you eat.

A study published in the Cochrane Database of Systematic Reviews found a link between portion size and overeating based on a review of more than 70 other studies that looked at the effect of different portion sizes on food consumption. The researchers concluded “people consistently consume more food and drink when offered larger-sized portions, packages or tableware than when offered smaller-sized versions.”

Pick the Right Plate for Portion Control

Choosing a smaller plate or bowl is one way to limit portion sizes according to a study published in the Journal of Consumer Research. The research found that using smaller plates can decrease serving size by up to 10% with a corresponding reduction in the number of calories served. If your holiday place settings are super-sized, this may be a good time to pick up some smaller-sized pieces to add to the set to provide the options you need. I found a nice selection of smaller plates and bowls at the discount store that worked well with my tableware, and I got them at a great price, too!

 Apply Caution to the Portion Size When Eating Out

When eating in a restaurant or someone else’s home you typically don’t have a chance to pick your own plate, so other strategies are needed to control food portions. The most important one to remember is that you do not have to eat everything on your plate – or multiple plates if served multiple courses – no matter who prepared the meal or is paying for it. And if questioned about why you didn’t finish be prepared to politely, but firmly, tell your host how delicious the food was, but you simply had enough. You can then ask to take the unfinished portion home.

Need more help? Keep these 5 Portion Control Tips in mind to help you avoid holiday weight gain and unwanted calories all year long:

 Portion Control Tips

  1. Always use a small plate to serve yourself hors d’oeuvres at parties to avoid taking food from platter to mouth where it’s easy to lose track of how much you’ve eaten.
  2. Choose an appetizer for your meal when eating out and complement it with a salad and/or side vegetable.
  3. Alternatively, share an entrée in restaurants and get your own appetizer or salad to start.
  4. Use a salad plate at buffets and don’t put more than three different foods on it at a time, so you must get up and revisit the buffet line if you want more food.
  5. Ask the server for a “primo piatti” portion of pasta, or first course, instead of an entree portion.

For more tips on controlling holiday weight gain, see my earlier blog on “Tweaking Holiday Recipes.”
Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.

 

Learn how fat soluble nutrients can be absorbed when using fat free dressing

Do Fat Free Dressings Block Nutrients in Salad?

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

LEARN HOW FAT SOLUBLE NUTRIENTS CAN BE ABSORBED WHEN USING FAT FREE DRESSING 

Hold the trash! It’s not time to discard all those bottles of fat free dressing you have stored on your refrigerator door just yet.

Yes, a study done at Purdue University did make quite a splash this week with its report you absorb more of the nutrients in your salad if your dressing contains fat, but it didn’t tell the whole story. What we really got was another example of the kind of research that proves why you shouldn’t change your diet based on a single study.

What the Salad Dressing Study Did Find

The researchers wanted to see what type of fat and how much of it produced the biggest change in blood levels of certain fat-soluble phytonutrients. Their study included 29 healthy subjects who had to eat 9 salads containing baby spinach leaves, chopped tomato, and shredded carrots, each with a different type and amount of dressing.

The dressings were made with 3 types of fat: canola oil for its monounsaturated fat, corn oil for its polyunsaturated fat, and butter for its saturated fat. The amount of dressing on each salad provided either 3 grams of fat, 6 grams, or 20 grams. This made a total of nine different salad samples.

After the subjects ate each salad, their blood was tested to measure their absorption of carotenoids. Carotenoids are compounds with names like lutein, lycopene, beta-carotene and zeaxanthin that are found in plants and have numerous health benefits. Because carotenoids are fat soluble, they are better absorbed when consumed and digested with fat.

As expected, higher levels of carotenoids were found in the subjects’ blood after eating salads with the higher amounts of fat. This held true for all three types of fat. The best absorption of carotenoids for the least amount of fat was seen with the canola oil, or monounsaturated fat.

What the Study Did Not Find

The study did not tell us what would happen if you ate other foods containing some fat along with those salads or put some fat-containing foods on them. Good nutrition science says you can use a fat free dressing and still absorb the carotenoids in your salad as long as another source of fat is consumed around the same time.

I have been advising clients for decades that a salad is not a meal unless you add some protein and a greater variety of vegetables than were included in this study. I also know that anyone who tries to get away with eating a plain salad and fat free dressing for a meal will not last long. Fortunately (in this case), the snack they reach for shortly afterwards will probably be high in fat.

So if you like to toss your salads with olives, nuts, avocado or cheese; top them with egg, chicken, salmon, tuna, falafel, steak or bacon; or follow them with lasagna, beef bourguignon or chicken tikka masala, go ahead and use that fat free dressing. Your carotenoid levels will be fine.

 How many different dressings to have in your house?

Celebrate Men’s Health with a these tips for a healthy prostate

What Every Man Wants: A Healthy Prostate

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

HELP THE MEN IN YOUR LIFE WITH THESE TIPS FOR A HEALTHY PROSTATE

Knowing how to maintain a healthy prostate is as important for women as it is for the men they love.  Men with an enlarged prostate gland take longer to urinate, so when out together, women have to wait twice as long at public restrooms. Once to get into the Women’s Room and again waiting for her man to come out of the Men’s Room.

 Focusing on the Prostate for Men’s Health Month

Enlarged prostate is medically known as Benign Prostatic Hyperplasia (BPH). Growth of the prostate gland is accelerated in men during adolescence and again around age 50. As the prostate gets larger it compresses the uretha (tube that carries urine from the bladder). As a result, the stream of urine gets slower and slower, and the waiting begins.

The good news is, BPH is not a sign of prostate cancer and does not increase a man’s chances of developing it. The test used to detect prostate cancer is the PSA (prostate-specific antigen) level. While an enlarged prostate can raise the PSA a few points, that reading is not the best, or sole, indicator of prostate cancer. Other tests musts be done to confirm a diagnosis.

Diet for a Healthy Prostate

If you are following a diet to reduce your risk for heart disease, the number one cause of death in the U.S. for men and women alike, you are helping to lower the risk of BPH, too. Ads promising quick results to shrink the prostate are preying on the “impatience” of those dealing with the problem. Don’t be fooled. There are no foods or herbs that can instantly make trips to the urinal shorter.

What to Do:

Maintain a healthy body weight. A large waist measurement, or “beer belly,” is associated with higher risk of BPH.

Get regular physical activity. Even if weight is normal, exercise improves the circulation and muscle mass, both important in keeping the prostate healthy.

Eat 5 or more servings of fruits and vegetables each day. Vitamin C from vegetable sources, such as bell pepper, tomatoes, broccoli, cabbage, and Brussels sprouts, has been found to be especially beneficial.

Reduce fat intake. Choose lower fat milk and dairy products, light spreads, and lean cuts of meat and poultry for a lower fat diet.

Limit alcoholic beverages to 2 drinks a day. Studies have shown moderate drinking may inhibit risks of BPH while excess is questionable.

What to Doubt:

Saw Palmetto may or may not help due to variation in ingredients, purity and dosages. If you decide to take it be sure to tell your physician since it can affect other medications.

Zinc supplements or eating more foods high in zinc, like oysters and pumpkin seeds have not been proven effective.

Lycopene supplements or extra servings of foods high in lycopene, such as tomatoes and watermelon cannot shrink an enlarged prostate.

Vitamin D supplements unless being taken to meet daily requirements for general good health.

Beta-sitosterol supplements did not shrink the prostate or increase urinary flow in 4 studies of its effectiveness

The role of diet in reducing the risk of enlarged prostate is just one more piece of evidence that the diet that good for the heart is good for the whole body.