What is your take on yogurts with flavors or fruit?

335/365: 12/01/2013. Fruit Yogurt!Some research has shown that calcium-rich foods, such as yogurt, might help with weight loss, and a recent study found that milk products, like yogurt, might help with colon cancer risk. However, fruited and/or flavored yogurts have up to 8 teaspoons of added sugar, more sugar then you’ll find in some candy bars. With Americans consuming more sugar than has ever been consumed by any living creature in the history of the planet, or about 30 to 50 teaspoons a day, we need to cut way back on sugar not keep piling it on!

The probiotics in some yogurts is beneficial, so definitely include yogurt in your diet (if you’re not lactose intolerant, and even then most people can tolerate small amounts of yogurt, especially with a meal). Choose plain, nonfat or low-fat yogurt then sweeten it yourself with a teaspoon or two of all-fruit jam or lots of fresh fruit. You never will add as much sugar as was added for you in the commercial fruited yogurts.  Photo credit: Creative Commons License peddhapati via Compfight

Is it possible to lose weight without exercising?

* Yes, but you won’t keep it off. Just about everyone who maintains a significant weight loss is exercising. While some studies recommend burning at least 1,500 calories a week exercising, the NWCR found that successful losers expend almost twice that, or about 2,800 calories, which is the equivalent of walking four miles or taking 10,000 steps every day. Granted, they probably didn’t start out at that level of exercise, but gradually increased their activity during weight loss so that by the time they were seasoned maintainers they were very active.  Photo credit: Chris JL via Compfight

My friend says that weight gain is inevitable after menopause. Is this true?

Stretch Many women believe that weight gain is part of “the change.” But numerous studies, including one from Michigan State University, offer some surprising results. In this study of 28 postmenopausal women, the scientists found that menopause by itself was not the reason for weight gain. It was the level of physical activity that had the biggest impact on body weight – older women who are vigorously active maintain their girlish figures.  Photo credit: Glen Scott via Compfight

Does drinking a glass of water with a meal help fill you up?

What’s cooler than being cool?Water does curb appetite, but only if it is incorporated into food, not drunk from a glass. Several studies from Pennsylvania State University found that only water in soups, thick beverages like V8 juice or a smoothie, and other liquid foods fills us up. In one study, women were given a snack of chicken rice casserole with a glass of water or a chicken rice soup that contained the same amount of water as broth. Results showed that the soup was more filling even though it contained 27% fewer calories than the casserole. The reason why water bound to food is filling, while a glass of water is not, is unclear, but it could be that the bound water slows digestion, whereas a glass of water just passes right through.  Photo credit: Creative Commons License Ian Sane via Compfight

Revised Seafood Recommendations for Pregnancy: Too Little, Too Late

SashimiThe Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) just released a revised statement recommending that pregnant and breast-feeding women, as well as young children, should include at least two servings of low-mercury seafood every week. This is the first time a government agency has recognized the importance of the nutrients found in fish for cognitive development, and is a “baby” step for the health of future generations. It’s also too little too late.

The recommendation is not only too general, but it easily could have no impact on future children’s brain development. The recommendations make no mention of what nutrients found in seafood are important for brain development and discourage women from taking fish oil supplements, since the authors “…don’t believe women would accrue the same benefits in terms of health and development if they were to use supplements in place of fish.” However, the only nutrients found solely in fatty seafood that are strongly linked to cognition are the omega-3 fatty acids, especially DHA. The other nutrients in fish, such as protein and B vitamins, are easily obtained elsewhere and seldom are low in pregnant women’s diets.

The recommendations also set no clear standards for what fish are the best choices, other than to choose low-mercury fish. Granted, the mercury warning is important, since many women have shunned seafood altogether because they weren’t sure what was wrong with fish, only that it was possibly bad. However, by not calling out the importance of the omega-3s and making specific recommendations for how many servings of fatty fish should be included in the weekly diet, the recommendation would easily allow a woman to falsely think she has meet that quota with intakes far below it, placing her baby at risk.

Pregnant women need at least 220 milligrams of DHA a day. Salmon easily meets that limit with 2,400 milligrams per 4-ounce serving (two servings a week would average 600 milligrams of omega-3s a day). But tilapia is also recommended, even though it only has 150 milligrams or 6% of the omega-3s in salmon. Light canned tuna with only 300 milligrams, cod with 200 milligrams, and catfish with as little as 100 milligrams are recommended only because they are low in mercury. To make matters worse, studies also show that battering and frying fish eliminates the benefits of what few omega-3s are present. That is not mentioned in the recommendations.

The research on DHA’s benefits to brain and vision development has been accumulating for decades. As far back as the mid 1970s, these fats were suspected to be important for optimal pregnancy outcomes. Babies born to women who ate fatty fish rich in omega-3s while pregnant were shown to have higher I.Q.s and better behavioral development. By 1990, there was enough evidence that researchers were releasing preliminary recommendations that pregnant and breast-feeding women make sure they got enough of this important fat in their diets. The millions of babies born in the past 24 years were placed at potential risk of cognitive and vision problems because FDA and EPA drug their heels. I commend FDA and EPA for finally starting the process, but will it take another 24 years before they are willing to recommend specific seafood and supplements to ensure babies are given the best chance at optimal brain and vision development? Let’s hope not.   Photo credit: Sanctu via Compfight