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Is Splenda Safe?
Dear Heather:
Is Splenda a safe artificial sweetner to use? I’ve seen it listed a lot lately on the packages of diet drinks, ice creams, and cereal and I wanted to make sure it wasn’t harmful.
Thank you,
Janine D., New Hampshire
Dear Jeanine:
Many companies are using Splenda to sweeten their products because it is derived from sugar, tastes like sugar, and contains 0 calories. Unlike the other artificial sweetners, aspartame and saccharin, Splenda (sucralose) will not lose its sweetness at high temperatures so manufacturers can use it to make lower calorie baked goods, cookies, and breads.
While many consumers think Splenda is a relatively new product, it’s actually been around for years – mainly being marketed to the diabetic population. Now that consumers are trying to cut calories and parents are trying to give their kids less sugar, companies have added Splenda to everything from diet soda to sweetened cereal (i.e., Trix, Cinnamon Toast Crunch & Cocoa Puffs).
The safety of Splenda or sucralose is supported by more than 100 scientific studies with no known side effects reported. The manufacturers of Splenda, Johnson & Johnson, advertise that their product has:
* No Known Side Effects
* No Toxicity
* No Carcinogenicity
* No Effects on Fetal or Neonatal Development
* No Neurotoxicity
All of the research suggests Splenda is safe, but the product does have its critics. Holistic-health supporters argue that we don’t necessarily know if Splenda safe because there is a lack of data from long-term studies. I usually tell my clients that in moderation having some Splenda in the diet is not harmful, but eating too much of ANYTHING should be avoided. Thanks for taking the time to write in!
Sincerely,
Heather Campanile, RD
October 30, 2005 in Weight Loss Q&A | Permalink | Post a Comment (0)
Apple, Cranberry, and Caraway Stuffed Chicken Breasts
We love everything about this recipe - it’s packed with lean protein, fiber and flavor.
Ingredients
For stuffing
1 Granny Smith apple
2 tablespoons unsalted butter
1 teaspoon caraway seeds (more or less to suit taste)
1 medium onion, chopped
1 1/2 celery ribs, sliced crosswise 1/8 inch thick
1/2 cup coarse fresh rye or 7-grain bread crumbs (with or without seeds)
1/4 cup chopped fresh flat-leaf parsley
3 tablespoons dried cranberries (or currants)
1/2 teaspoon salt
1/4 teaspoon black pepper
For chicken and pan sauce
6 skinless boneless chicken breast halves (2 lb)
1 1/2 tablespoons olive oil
2 teaspoons all-purpose or whole-wheat flour
1 cup unfiltered apple cider
1 cup chicken broth
Method
Make stuffing:
Peel and core apple and cut into 1/4-inch dice. Melt butter in a 12-inch heavy skillet over moderately high heat until foam subsides, then sauté caraway seeds, stirring, 1 minute. Add onion and sauté, stirring, until softened, about 6 minutes. Add apple and celery and sauté, stirring occasionally, until crisp-tender, about 4 minutes. Remove from heat and stir in remaining stuffing ingredients. Cool stuffing completely.
Stuff chicken:
Preheat oven to 425°F.
Pat chicken dry and arrange, skinned sides down, on a work surface. Remove tender (fillet strip on side where breast bone was) from each breast half if attached and reserve for another use.
Cut a pocket in each breast half:
Beginning at center of thicker end of breast, insert a small knife horizontally, stopping about 1 inch from opposite end. Open incision with your fingers to create a 1-inch-wide pocket. Pack one sixth of stuffing into each pocket.
Cook chicken:
Pat chicken dry and season with salt. Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then brown chicken in 2 batches, about 2 minutes on each side, transferring to a small roasting pan as browned (reserve skillet).
Roast chicken in middle of oven until just cooked through, 14 to 16 minutes.
While chicken is roasting, stir flour into fat remaining in skillet and cook roux over moderately low heat, stirring, 1 minute. Whisk in cider and broth and bring to a boil, whisking, then boil, whisking occasionally, until thickened and reduced to about 1 cup, about 8 minutes.
Let chicken stand 5 minutes, then cut each breast half diagonally into thirds. Add any juices from roasting pan and salt and pepper to taste to sauce and spoon over chicken.
Makes 6 servings.
Approximate Nutritional Information per serving:
Calories: 300
Sodium: 500 mg
Protein: 27g
Fat: 7.5 g
Carbohydrates: 30 g
Source: www.nu-train.com, Adapted from Gourmet, April 2002 - Gourmet Entertains
October 29, 2005 in Healthy Recipes | Permalink | Post a Comment (1)
Portion Control
Dear Nutrition Twins,
I have trouble eating small portions and when I open a bag of food, I always end up finishing it even though I plan to control myself and eat a small portion. I feel out of control and need to control my endless nibbling, as I am starting to gain weight. Do you have any tips for me?
Carla, Cleveland, Ohio
Dear Carla,
First, don't worry! You are not alone--we can help you! Many people have trouble controlling how much food that they eat. Many of our clients tell us that they continue to nibble until they eat a whole large bag of whatever they are snacking on, just because the food is there. So we are familiar with your challenge. We always suggest that people who have trouble sticking to one portion size buy just single serving portions for snack foods and other foods that they find difficult to eat in moderation. There are now quite a few snack foods that come in small individual sized bags and they can be very helpful.
Remember, these should be eaten in limited amounts anyway since they aren't nutritious. However, they can fit into a healthy balance when you eat them in moderation, such as having one of the below snacks during some days. Below, we have listed several snack foods that come in small portions:
- Jell-O fat free Chocolate Pudding: 100 calories
- Jell-O fat free Sugar free Vanilla and Chocolate pudding: 60 calories
- Jello-O Sugar free (cup): 10 calories per cup
- Jolly Time Healthy Pop Kettle Corn Minis: 90 calories per bag, 2 grams fat (4 cups per individual microwave popcorn bag)
- Pringles Reduced Fat Stacked Snack Packs: 100 calories
- Nabisco 100 calories packs: 100 calories
- Small boxes of cereals: 90-120 calories in the box
- Individually wrapped popsicle or low-fat ice cream bar like Skinny Cow: 140 calories
Source: Nutrition Twins, www.nutritiontwins.com
October 28, 2005 in Weight Loss Q&A | Permalink | Post a Comment (1)
How to Get Weight Loss Motivation
Motivation doesn’t just come from within; it takes practice. Here are a few pointers for how to gear up to work towards your weight-loss goals:
- Create weekly eating and exercise goals for yourself and write them down. This reinforces the goals in your mind, so you’re more likely to follow through.
- Record what you eat and drink, as well as how much exercise you do, each day. This should become second nature in no time. By writing down everything, you become accountable to yourself, which in turn helps you stick to your goals.
- Don’t use a “bad day” as an excuse to go off the wagon completely. You can repair a bad day by cutting out just a few things later in the day or the next day. But every time you go off the wagon completely, your motivation to get started again decreases.
- Give yourself nonfood rewards. Buy yourself new clothes in smaller sizes. Sign up for a massage. You’ll begin to realize that rewarding yourself with food is not nearly as enjoyable.
- Look at what you’re gaining, not at what you’re losing. Remember, you’re not dieting. You’re learning how to eat in a more healthy way. So don’t dwell on the fact that you no longer eat chocolate cake every night. Instead, savor an occasional dessert, and focus on how good you feel as the pounds melt away. Nothing motivates more than seeing the results of your new way of eating.
Source: Heather Greenbaum, RD, www.nu-train.com
October 27, 2005 in Weight Loss Motivation | Permalink | Post a Comment (0)
Vinegar and Weight Loss
Did you know that according to recent research out of Sweden, vinegar reduces the body’s insulin response to a carbohydrate meal and increases feelings of fullness? In other words, if you consume vinegar before your meal, you’re likely to eat less food at that meal than skipping the vinegar.
In the study, subjects were given vinegar diluted in water. One group had the vinegar plus bread, and the other group had just the bread. The vinegar group reported higher satiety levels than the no-vinegar group. Not only that, but blood tests showed improved glucose and insulin responses among those in the vinegar group.
You’re welcome to start your meal with a vinegar cocktail, but it certainly is not necessary; a salad with plenty of vinegar is a tastier, and healthier, option. (Make sure you keep the salad low-calorie, or you’ll offset the calorie-saving strategy!) In the study, subjects consumed between 2 and 3 tablespoons of vinegar. This is a good amount to use in a salad. You might wish to try flavored vinegars, like balsamic or raspberry.
Want to eat less at dinner and still feel satisfied? Here are a few low-cal ways to enjoy vinegar:
Refresher Salad: Combine 1 ripe tomato, 1/2 large cucumber, and 1/4 red onion, all cut into bite-sized pieces, along with 3 tablespoons of seasoned rice vinegar.
Quickie Slaw: Toss shredded cabbage (available pre-shredded in bags in
the produce section) with 3 tablespoons apple cider vinegar.
Italian Veggies: Marinate slices of eggplant, mushrooms, and zucchini
in a mixture of 1:1 balsamic vinegar and water. Grill or broil until
soft.
Source: Dina Aronson, RD, www.nutrawiz.com
October 27, 2005 in Weight Loss Tips | Permalink | Post a Comment (12)
Multi-vitamins - To Take or Not to Take?
Dear Heather:
What is your opinion on multi-vitamins? Some nutritionists say that you can get all of your nutrients from food – others say that you should definitely take a vitamin everyday. I eat a pretty decent diet, but I’m still confused about whether I should take one or not.
Thank you,
Tom R., Massachusetts
Dear Tom:
I’m sure it’s really confusing reading conflicting opinions, but the truth is that taking a multi-vitamin everyday is a great “insurance policy” for your health.
Even though you eat well it’s nearly impossible to get the vitamins and minerals from ALL of the food groups every single day. If you eat five different-colored fruits and vegetables everyday you probably don’t need a multi-vitamin, but that’s not the norm. The truth is most people eat bananas, carrots, corn and potatoes on a regular basis – leaving out some of the most nutritious fruits and veggies. The fruits and vegetables with the most “bang for their buck” are:
*Berries
*Squash
*Sweet Potatoes
*Spinach
*Broccoli
*Tomatoes
*Melon
If you are able to eat a total of 5 servings (1/2 Cup = 1 Serving) from the above list then you can probably skip the multi-vitamin. If not, aim for 5 servings and take a multi-vitamin if you feel you’re diet could use a little extra. The population that should DEFINITELY take a multi-vitamin is dieters. Dieters aim for a calorie deficit to lose weight. The problem is as they cut calories from their day by restricting foods they are cutting out some vitamins and minerals. It’s hard for dieter’s to meet their daily nutrient needs so I always recommend a multi-vitamin for them.
In the end whatever you decide is up to you, but know that a taking a multi-vitamin will not hurt you as long as you follow the dosage recommendations listed on the package.
It’s great to hear from you!
Sincerely,
Heather Campanile, RD
October 26, 2005 in Weight Loss Q&A | Permalink | Post a Comment (0)
Pan-Roasted Sirloin with Corn Relish
Skinny steak. This is Chef Tom Colicchio’s recipe. At his restaurant Craft he pan-roasts sirloin with almost no added oil. Instead of serving it with heavier starch option he teams it with corn relish, adding the perfect flavor and crunch.
Makes 2 (big) servings, with extra corn relish.
Corn Relish
1 cup white wine vinegar
1/4 cup sugar
1 clove garlic, peeled and minced
1 tbsp grated fresh ginger
2 sprigs fresh thyme
2 tsp olive oil
1 small yellow onion, diced
1 small red pepper, diced
1/2 to 1 small jalapeño pepper, seeded and minced
1 tsp salt
2 cups fresh or frozen corn kernels
5 scallions, white parts only, chopped
3 tbsp chopped fresh chives
Pan-Roasted Sirloin
1 sirloin steak (14 oz) at least 1 1/2 inches thick, cut in half
1 tsp vegetable oil
2 sprigs fresh thyme or rosemary
For corn relish:
In a small saucepan, bring vinegar and sugar to a boil, stirring to dissolve sugar. Reduce heat and add garlic, ginger, and thyme. Simmer 10 minutes, until mixture is reduced to 3/4 cup. Remove pot from heat. Heat oil in large saucepan over medium heat. Add onion, red pepper, jalapeño, and salt. Cook, stirring, until pepper softens. Stir in corn and scallions. Cook 2 minutes longer. Add vinegar mixture to corn mixture; simmer 5 minutes. Cool to room temperature in fridge. Stir in chives.
For pan-roasted sirloin:
Season steaks with salt and pepper. Sprinkle oil on a nonstick skillet, then wipe it clean. Heat skillet, then add steaks and cook on medium-high heat for 3 minutes until brown on one side; turn steaks and cook 3 minutes more. Add fresh herbs to pan. Continue cooking steaks, turning from side to side, until done (13 to 15 minutes total for medium rare). Remove steaks from skillet and set aside to rest for 10 minutes. Slice and serve with room-temperature corn relish on top. Nutritional analysis (1 serving steak and 1 cup relish): 586 calories, 18 g fat (6.5 g saturated fat), 50 g carbohydrates, 56 g protein,7 mg iron.
Nutritional analysis (1 serving steak and 1 cup relish): 586 calories, 18 g fat (6.5 g saturated fat), 50 g carbohydrates, 56 g protein,7 mg iron
Source: Nu-Train, www.nu-train.com, Adapted from SELF, September 2001
October 25, 2005 in Healthy Recipes | Permalink | Post a Comment (0)
Lose Weight with the Help of a Dog
According to a new study conducted by the University of Missouri-Columbia dogs may be useful in helping you lose weight.
"Our goal was to look for ways to increase the average exercise regimen, and we found being responsible for a pet, such as committing to walk a loaner dog, encouraged people who did not own dogs to walk more often and for longer periods of time," said Rebecca Johnson, an associate professor of nursing and director of the College of Veterinary Medicine's Research Center for Human-Animal Interaction. She added that it was a generally accepted fact that walking was good for one's health. But it was almost impossible to keep people at it. The main aim of the present study was to see if bonding with a dog might be enough motivation for people who led sedentary lifestyles to walk more regularly.
Source: earthtimes.org
October 23, 2005 in Weight Loss Motivation | Permalink | Post a Comment (0)
Eat Fiber to Lose Weight?
Dear Heather:
Is it true that eating a lot of fiber can help you lose weight? Ever since I read an article on the benefits of fiber and weight loss I’ve been eating tons of fiber. Is there any truth to this or am I just wasting my time?
Sincerely,
Joanne L., Colorado
Dear Joanne:
Fiber has a number of great benefits and weight loss has recently being promoted as one of them.
The reason why studies are showing that eating more fiber can help you lose weight is because foods containing fiber take longer to digest, satisfy you longer and ultimately cause you to eat less. Focusing on high fiber foods will help cut your calorie intake by giving you a feeling of fullness. Also, because fiber is digested slower you don’t experience dramatic blood sugar drops - which can be responsible for your late afternoon sugary snack needed to boost energy. It’s really easy to add fiber to your diet. Check out the difference between a low fiber and high fiber day.
| Low Fiber Day | High Fiber Day | |
| Breakfast | 1 Cup Rice Krispies | 1 Cup Cooked Oatmeal |
| 1 Cup Skim Milk | 1 Cup Skim Milk | |
| 8 oz Orange Juice | Whole Orange | |
| Lunch | ½ Turkey on White Bread | ½ Turkey on Whole Grain Bread |
| 1 Cup Chicken Rice Soup | 1 Cup Lentil Soup | |
| Snack | Small Bag Pretzel Twists | Nature Valley Granola Bar |
| Dinner | Roasted Chicken Chicken Stir Fry w/ Broccoli | Baked Potato Brown Rice |
| Carrots | Mixed Green Salad |
It’s really easy to add fiber to your day if you focus on one meal at a time. Aim for 25-35 grams a day to get the health benefits as well as weight loss benefits of fiber. To meet your daily requirement, look for foods with 2 grams of fiber or more per serving.
Thanks for another great question! We love to hear from you!
Sincerely,
Heather Campanile, RD.
October 23, 2005 in Weight Loss Q&A | Permalink | Post a Comment (0)
Breakfast Pizza
This pizza combines the best of all worlds - breakfast, pizza, and light cooking. Enjoy!
Ingredients
1 (8-ounce) can reduced-fat refrigerated crescent dinner roll dough
Cooking spray
12 ounces turkey breakfast sausage
1 cup frozen shredded hash brown potatoes, thawed
1 cup (4 ounces) shredded fat-free cheddar cheese
1/4 cup fat-free milk
1/2 teaspoon salt
1/8 teaspoon black pepper
1 (8-ounce) carton egg substitute
2 tablespoons grated fresh Parmesan cheese
Method
Preheat oven to 375°.
Separate dough into triangles. Press triangles together to form a single round crust on a 12-inch pizza pan coated with cooking spray. Crimp edges of dough with fingers to form a rim.
Cook sausage in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain.
Top prepared dough with sausage, potatoes, and cheese. Combine milk, salt, pepper, and egg substitute, stirring with a whisk. Carefully pour milk mixture over sausage mixture. Sprinkle with Parmesan. Bake at 375° for 25 minutes or until crust is browned.
Yield: 8 servings (serving size: 1 wedge)
NUTRITION PER SERVING
CALORIES 203(28% from fat); FAT 6.4g (sat 1.8g,mono 1.9g,poly 1.6g); PROTEIN 15.4g; CHOLESTEROL 13.2mg; CALCIUM 239mg; SODIUM 771mg; FIBER 0.4g; IRON 1.5mg; CARBOHYDRATE 20.3g
Source: Cooking Light, OCTOBER 2002
October 22, 2005 in Healthy Recipes | Permalink | Post a Comment (0)
