HFCS = Holla for Corn Syrup

Hey my friends, just a little info today. It won't change your politics, it won't change your religion, but it may just change the way you eat...

High fructose corn syrup (HFCS) has gotten a bad rap in recent years, mostly because its increasing use correlates with an increase in obesity. Does HFCS really make us more obese than regular sugar? It is still debated, but my conclusions are that it probably doesn't. I read a few papers in the Advanced Nutrition course taught by Matt Schmidt, and concluded that high fructose corn syrup is not any worse for you than sucrose (table sugar). Sucrose and HFCS are both about 50% glucose and 50% fructose. Some people believe that fructose is not digested in the same way as glucose, which may lead to weight gain. However, all that hype really only matters when you eat pure fructose. The real scare is just eating too much sugar in whatever form, and thus too many calories, which can lead to weight gain. Overuse of HFCS and sucrose really affect your body in the same negative ways, but every manufacturer and their mom use HFCS because it is less expensive than table sugar.

For more about what the American Medical Association and the American Dietetic Association are saying about HFCS, click here. Some health professionals are trying to undo the damage that has been done against HFCS, opposing the research that says HFCS is worse for you than regular sugar. However, other health professionals don't care to set the record straight. These "sideliners" may believe sugar and HFCS to be equal evils, but they also believe that the more people are scared of HFCS, the more likely they'll be to stay away from it, which is really not a bad thing. We may just see a more healthy, non-diabetic, non-obese population if we spread evil rumors about HFCS. Maybe we should consider the fight against obesity and diabetes more important than the restoration of HFCS's reputation. Besides, no worries, the Corn Refiners' Association will have faith restored in HFCS before we know it.

Thanks for reading- Heather

To Carb or Not to Carb

To Carb or Not to Carb, isn't that the question?...Before you diet, let's discuss:

What are Carbohydrates? Carbohydrates are compounds made of simple and complex sugars. They contain carbon and water (hydrogen and oxygen). Most carbohydrates come from plant sources; milk sugar is the only carbohydrate derived from animal sources. There are six sugars important in understand carbohydrates. Fructose (fruit sugar), glucose, and galactose (rarely occurs freely in nature but is found in milk sugar) are all monosaccharides or single sugars. Lactose (galactose + glucose), maltose (glucose + glucose), and sucrose (fructose + glucose) are dissacharides or pairs of single sugars linked together. Glucose is the most important sugar in the body, all other mono and disaccharides are converted into glucose in the body. When it is stored in the body -muscle or liver- it is called glycogen. Stored in plants, glucose is referred to as starch and is nutritive for the human body.

Why do we need Carbohydrates? There are only three nutrients that provide energy to the body: carbohydrates, protein, and fat. Proteins and fats can't accomplish all functions of the body, we need carbohydrates. In fact, carbohydrates provide energy that our brains and central nervous systems need to function. The glycogen stored in muscles is for emergency use- it fuels quick action. After the initial muscle glycogen storage is gone, glycogen from the liver and glucose from the digestive tract kick in for continuing muscle activity. The more carb a person eats, the more glycogen muscles store providing longer support in physical activity.

Too much Glucose? Too much carb without exercise has its consequences. In order to handle the extra glucose, the body's tissues shift to burn more glucose for energy instead of burning fat. This leaves more fat to circulate in the bloodstream until it is picked up by fatty tissues. If the glucose is still too much, the liver will convert the glucose into smaller compounds known as fats; which will circle in the blood system until picked up again.

How do I know how much to take in? The dietary recommendation intake (DRI) suggests that most people consume between 45% and 65% of total calories from carbohydrate. Each person is going to vary and there is no single answer to any food tip. Check out eatright.org to find out where your energy sources should be coming from.

in season now: apples

image via powerpoint

Apples. Have you noticed that they are virtually everywhere this time of year? Well, I have. In fact, just last week I was given a 10 lb bag of apples and immediately thought, "What in the world am I going to do with a 10 lb bag of apples?" Ya, I was pretty much stumped. So after some research, I am here to tell you- it can be done!

Before I show you what may be new ways to use them, I feel like it is my duty to tell you of the nutritional components and benefits of apples. Besides being a good source of vitamin C, apples are a fantastic source of fiber. One large apple contains about 5 grams or 20% of your daily fiber recommended intake.

Washington has an excellent database of apple ideas and recipes- a lot of things of which I hadn't ever thought. Here are a few of my favorite uses for apples as of late:

Applesauce served alone or with pork chops
Apple Butter
Apple Butter (if you intend on canning it)
Apple Chips
Muffins
Apple Crisp
Sausage and Apple Stuffing (I like to use chicken sausage, whole wheat bread, and omit the liver)
Chicken Salad with Apple and Basil (Try substituting thinly sliced spinach or tarragon or mixing in a good spoonful of plain yogurt for that creamy taste.)
Cheddar and Apple Sandwich (try it like a panini)

Be sure to check out Eat Right's Top 10 Ways to Enjoy Apples!

Do you have any favorite apple recipes?

Food Stamp Challenge

Earlier this semester, our Community Nutrition class took a challenge that is gaining popularity in the United States. Eat on $4 a day for 5 days. No free food acceptance. The "food stamp challenge" is supposed to simulate what it would feel like to live on food stamps and/or be food insecure (food stamps is known today as SNAP, Supplemental Nutrition Assistance Program). The easiest way to do this, of course, would be dollar TV dinners and cans of refried beans - but being a stubborn nutritionist, I thought I could eat healthy on not much money without blinking an eyelash. I was right about being able to eat nutritiously for little money, one just has to have the know-how. But I was wrong about two things.

First, I had a rough time eating only broccoli, tortillas, bread, oatmeal, green peppers, grapes and the other sustenance food I bought. Somehow in my excitement of "the challenge" I forgot that my eating habits aren't that great, nutritionist though I am. Basically I eat whatever I want whenever I want. This is the first time in my life I have ever had to restrict my diet. It was a mental strain, especially as others around me continued to eat whatever they wanted. I broke down the fourth day and bought some iced oatmeal cookies for $1.08 (don't worry, I still was under the $20 limit).

My second incorrect assumption was that I would know what it felt like to live on food stamps. I did not learn this. I learned how it felt to be food insecure. Those can be one and the same, but they can also be two very different things. In both my research and in my own experience (purchasing groceries weekly for clients who use food stamps), I have found plenty who say they do not starve on food stamps, but also plenty who say they can’t qualify for food stamps and are starving. Others have commented to me that they see people on food stamps buying uncommon and expensive foods. I know personally those who I buy for are certainly not starving.
This experience did not put me in the shoes of those on food stamps, but it has enlightened my view on the flawed system I live in - one where tax payers’ money can go to artichoke hearts and filet mignon for some while others go hungry because they cannot qualify. I do not have a solution. But as I have learned through the years, I can make the biggest difference by starting where I am, helping those near me get the food they need.

For a different view on the food situation in America, see CNN reporter Sean Callebs' experience on the food stamp challenge. $176 for food for a month. Callebs was a proponent of the portion of the stimulus package that fed into the SNAP program. Go here to read why.

More reflections of Congress-men and -women who have taken the challenge can be found at this site, as well as a great debate with pro and con comments.

Thanks for reading,
Heather

Sources?

There are enough fad diets and myths regarding nutrition out there to confuse anybody! All of this information comes in the form of word-of-mouth, media, and internet sources. Our job as consumers is to assess the accuracy of the information. When you decide to research diets and products online, you will find that most of them have their own website. Websites tend to include both FAQ and testimonials that can sway anybody looking to use the product.

But you can you rely on to provide accurate answers to your questions? First suggestion, talk to a Registered Dietitian. They have studied and explored many of these myths so they can educate those who are curious and in need of help. Registered Dietitians love to help people become healthy and happy and can help you in deciding what options are best for you.

If you are looking at purchasing a book about diets or myths, check to see if they are listed as credible on the American Dietetic Association website. This awesome website can be used for many resources, but if you want to look at their "Good Nutrition Reading List" visit www.eatright.org/gnrl. You can look up information for diabetes, sports nutrition, and food facts, along with many other topics that may be of interest to you. They even have a link that will connect you to reliable nutrition sources online and in newsletters.

counting calories

A few weeks ago, we got an email from a reader asking us for online calorie counters and trackers. We thought we would provide that information for everyone as well as some additional helpful information.

Why count calories? For some, it is a great way to track their progress toward the goal of a healthier weight.

Theoretically, if you consume less calories than you burn, you will lose weight. If you consume more calories than you burn, you will gain weight. If you find a balance then you should be able to maintain your weight. Where to go from here?

If you want to go the calorie counting route to achieve your healthy weight, set a realistic weight goal. Then, determine the amount of calories your body needs. This can be done with a formula or by simply using MyPyramid.gov to enter in your age, sex, weight, height, and physical activity level. MyPyramid will then calculate an estimate of your caloric needs. To safely lose or gain weight, you can decrease/increase your calorie consumption by up to 500 calories per day.

Here is a list of online calorie counters:
MyPyramid Tracker
CalorieCount
Nutrition Data Tracking
My Calorie Counter
The Daily Plate

Hope this has been a helpful source of information on calories for weight countrol.

Be sure to check out this very helpful page on achieving a healthy weight. Check it out here!

The Right Way to Eat Out

A typical conversation when close to dinner time in my home:
Me: "Well babe, what do you want for dinner?"
Kevin: "Um, yes." (meaning, my husband does in fact want dinner)
Me: "How 'bout rice and chicken? How 'bout tomato soup and grilled cheese? How 'bout hamburger helper? How bout..." (my list gets less nutritious as I progress)
Kevin: "How 'bout Papa Murphy's?"

We all do it, and we all know we shouldn’t. Eating out is hard to resist. The choice is really ours, and if we have reasons for doing it, talking ourselves out of it is tough (if you want to be argued out you should watch Michael Moore’s “SuperSize Me”). In my personal opinion and in the opinion of most dietitians I've met or heard, there is no real correct way to eat out. Money-wise, it is not cheaper long-term, as shown in many studies (see this article for comparison cost of homemade burger vs. fast food burger). And health-wise...well, we all know it's definitely not healthier. However, in our day-to-day decisions, many other factors sway us either to eat out or not to eat out: time, fuel costs (trips to restaurants), quality (taste and freshness), education (would you like to learn to cook?), and maybe even family values (prepare and share meals) if we currently live with a family.

If we can't talk ourselves into eating at home, there are many things we can do when faced with a menu. Here are some tips:

- Hold the mayo: In fact, hold all the sauces. They are big calorie contributors.
- Drink water: Alcohol and soft drinks add a huge chunk of calories that are hard to see. Nearly half of the extra 200-300 calories Americans get everyday now are calories from drinks. We all don't get enough water anyway!
- Go for the grill: Grilled meats instead of breaded or fried, you know its more healthy.
- Order first: So that you are not swayed by others' orders that sound delicious, probably are delicious, but are less healthy options.
- Eat mindfully: Pay attention to your body and stop when you are full! Studies on the French have shown that because they eat slowly and enjoy their food, they are a less obese people.

These are just a few tips to help. There are more great tips out in the world wide web (this article gives healthy choice tips for each type of restaurant), but its up to you (and me!) to make the choice to eat what we know we should.