DIET COLUMN

When you walk into your grocery store, you’re likely to pass by upwards of 45,000 different products. Each of these has a different food label, listing its nutritional values. All of this can be overwhelming, and often times, is the reason so many of us speed through the market without paying too much attention to what we’re throwing in our carts.
If you’ve ever wished there were a simpler way to know with just a glance which foods provide the most nutrition and which you should just avoid, tomorrow is a new day. On October 1, many major grocery store chains are adopting the new ONQI, or the Overall Nutritional Quality Index. This index assigns a single value, 1 to 100, to a given food product, fresh or packaged, so that shoppers know at a glance which items are more nutritious. The ONQI, also being called NuVal, bases this number on an algorithm that equates 30 nutrition factors like minerals, vitamins, sugar, protein, carbs, fat, trans fat, salt, omega 3, cholesterol, as well as antioxidants, energy density and glycemic load.

In some ways, it’s similar to the Glycemic Index diabetics have been referencing for years, which gives a 1 to 100 score to foods based on their interaction with blood sugar. Where the parallel breaks, is that this is being established as a new standard across the major grocers in the U.S. starting October 1, 2008, with other grocers scheduled for 2009. This number will displayed on the shelf alongside the food and drink products.

Designed by Yale University’s Griffin Prevention Research Center, the organization makes the following assertions about the new ONQI system:

- Organize foods by a ranking system of relative nutrition across all food categories and subcategories (all food, versus bread, cereal, desserts, etc.)

- Prevents labeling food with generalities like “good” and “bad”

- Gives consumers the ability to make informed food selections like a nutritionist

- Can be put into practice at any point of purchase, like grocers, packaging, or menus

They are careful to clarify that ONQI isn’t a marketing ploy, that it was developed with the consumers’ education in mind, and that commercial influences did not play a part. Since 2007, this modern measurement has been presented to the FDA, USDA and international food policy groups.

This is a taste of how you can expect to see foods labeled at your grocery store in the near or coming future. Remember, this ranking 1 (least nutritious) to 100 (most nutritious) will help you quickly assess the most nutrient dense foods against those that are lacking, and in mere moments, decide which food item you want to consume.

100 Broccoli
100 Fresh Strawberries
100 Raw Spinach
100 Blueberries
100 Oranges
100 Green Beans

96 Apple
93 Mango
91 Banana
91 Non Fat Milk

89 Avocado
88 Oatmeal
82 Atlantic Salmon, Tilapia

75 Shrimp
70 Raw Pistachios

69 Unbuttered, Unsalted Popcorn
63 Cooked Barley
60 Canned Pineapple in Juice

53 Canned Kidney Beans
52 Whole Milk
50 Pasta

44 New York Strip

39 Skinless Chicken Breast
31 Ground Beef, prepared at home

29 Enriched White Bread
23 Peanut Butter
22 Reduced-Fat Sour Cream

15 Diet Soda
11 Pretzel Sticks

5 Hot Dog
4 Cheese Puffs
1 Popsicle
1 Regular Soda
1 Taffy

The economy is an issue being discussed by just about everyone these days. As bank after bank crashes through the market, families are counting pennies and trying to make the best financial forecast for themselves. We want you to know that while you might need to put your spending habits on a diet, you don’t have to sacrifice your own diet of healthy, nutritious food. We’ve put together 10 ways that you and your family can still support a healthy lifestyle, and not break your own piggy banks.

1. Plan Meals. Make a weekly menu of your family’s meals. Build your grocery list off of this, and then stick to it. Avoiding nightly trips to the grocery store, or even calling in delivery for dinner, will save time and money. You’ll be able to better stretch ingredients, too. The fresh spinach you bought for tonight’s salads can be used on lunch sandwiches all week.

2. Be Prepared. Leaving the house for a few hours, or going to work all day? Keep your purse or cubicle stocked with healthy snacks like granola bars, nuts and popcorn, toss a piece of fruit in your bag before you leave the house, or take fresh vegetables to work. When hunger strikes, you won’t feel the need to whip into the drive-thru for a pricey quick-fix.

3. No Impulse Purchases. Don’t grab things off the end-cap at the grocery store, don’t scrounge for change in your desk for the vending machine, and don’t buy the cookies from the kids in front of the mall because you’d feel guilty otherwise. It’s money you never intended to spend, and calories you never needed to consume.

4. Go Vegetarian. Even if it’s just one night a week, switching to a vegetarian diet will save money on costly meat, introduce some variety to your meals, and fill your family with wholesome nutrients.

5. Shop Local, Shop Seasonal. Buy produce that is grown within 30 or 40 miles or less from your home, and only buy fruits and vegetables that are in season. You’ll support the local economy and enjoy the freshest produce. It’s quite costly to ship fruits and vegetables across the country- and your wallet is directly impacted when you buy Florida oranges in Nebraska in December.

6. Freeze It. If you find a sale on the lean meats, chicken and fish or even produce you regularly buy, then stock up. Place a serving’s worth in a baggy and toss in the freezer. It will feel like an investment up front, but you won’t have to buy those items later on. Then, just pull out one serving the next time you need it. Also, plan to make too much lasagna, stew or grilled chicken; then freeze single servings for quick lunches.

7. Buy Generic. Store-label brands have gotten a bad rap for low quality. Compare the labels- you’d be surprised that often times the store brand has better ingredients and healthier nutrition stats than the name brand. And you’ll always save money.

8. Drink Water. You should be drinking as much as you can everyday anyway. Coffee and soda really add up in cost when you’re consuming them throughout the day. Find an affordable filter and take advantage of the stuff pouring right out of your tap. Then buy a reusable container- buying bottles adds up and they’re bad for the environment.

9. Homemade, Homegrown. Start a small garden in your backyard and stock it with the fruits, vegetables and even herbs that your family consumes the most. Bake your own bread, make your own popsicles with fresh fruit and do weekend pancakes from scratch. You’ll control the ingredients, meaning they won’t be laden with fat and sugar, and the fresh-tasting quality will surpass anything on the grocer’s shelf.

10. Visit DietsInReview.com. Check the Diet Blog daily and the newsletter for the latest health and fitness tips and guidance. No need to pay a trainer or nutritionist, when our experts’ advice is available free!

Melissa Spiesman, CHHC, AADP, is the Featured Guest Blogger at DietsInReview.com for September. She is the director of Nutrition for Your Life, a nutrition program that focuses on health and wellness through whole foods. Melissa develops individual integrative nutrition plans that focus on the total health of her clients. In her private practice, she regularly counsels individuals and groups on a variety of health/nutrition issues, including: cravings, weight loss and management, healthy food preparation, coping with stress, and having more energy.

Melissa received her professional training at the Institute for Integrative Nutrition which is affiliated with Columbia University in New York City. She is certified by the American Association of Drugless Practitioners.

Melissa is a featured contributor of girlawhirl.com. Girlawhirl.com is an online magazine for busy women. It’s updated every weekday with the latest fashion and beauty news, home decorating, nutrition, fitness advice and more. 

The science of nutrition is relatively young, and there seems to be an ongoing stream of contradictory data - what is good for us and what is not so good.  One area where we are continually faced with conflicting information is the area of fats; we learned that saturated fat could have harmful effects on our health. Big businesses campaigned against saturated fats and there was a rise in the promotion of margarine and partially hydrogenated vegetable oils. We tried to eliminate saturated fat products from our diets.

But now, as with many things in our lives, everything old is new again and the latest re-entry is coconuts.  Nutrient dense coconuts (milk, meat, water and oil) are now being classified as a functional food. Research shows that the fat in coconut oil is different from most other saturated fats, as it is made up of medium chain fatty acids that are easily converted into energy, not stored as fat, and has no cholesterol.

Studies have been conducted on the health of people who live in tropical climates and whose main staple of their diets is coconut. It has been found that they do not suffer from any of the heart disease and cholesterol problems associated with saturated fats and they are benefitting from many of the coconut’s health promoting properties.

Coconut oil has the largest concentration of lauric acid, outside of human breast milk. Some of the oil’s health benefits include but are not limited to: immune system support, heart health, protection from certain cancers, known to be an anti-viral and anti-bacterial, supports thyroid function, and assists in menopause and diabetes care. Because it is burned easily for energy, it can boost metabolism and has been successfully used in weight loss programs.  Additionally, coconut oil is shelf stable, resistant to rancidity, and can withstand very high cooking temperatures.

In an effort to re-educate consumers and uncover the truth, there are many books on the benefits of coconut oils as well as books dedicated not only to educating but demonstrating ways to include coconut products as an addition to a healthy diet. Coconut has been showing up in many new food products. Girlawahirl especially loves Purely Decadent coconut milk ice cream and has been enjoying coconut water.

Those who are health conscious and willing to learn about and explore new foods and trends will be able to see the positive health benefits of coconut oil and once again enjoy the rich, creamy texture and smooth unique flavor it imparts on our food and drink.

As it is difficult to keep up with the latest nutrition recommendations, I still believe that everything is healthy in moderation.

Guest Blog Series: Look for the following badge on your favorite health sites to see if they have been a featured guest blogger on DietsInReview.com.

See other posts in the Guest Blog series. If you would like to apply to be featured as a guest blogger, please contact us.

Today, we are focusing on using correct posture throughout your workout. This is a huge topic and I feel that it can make a difference in your workouts. Correct technique and maintaining good posture keeps your body in-line, over-compensation free, and decreases your risk of injury. You might have to decrease your weights in order to do so, but it will be worth it in the long run.  I have a few demonstrations below to help you picture a few exercises.

Push-Up: Notice how his body is in-line from his neck to is feet. Try not to drop your head while performing this exercise.

Crunch: Keep it simple, do a crunch not a sit-up; better on the spine. Also notice how he is not pulling on his neck. Try to keep your head back and in-line with upper spine.

Standing Tricep Extension: Notice how her feet are shoulder width apart, head is up and in-line with spine, and her back is not hunched over. You will notice one of these three struggle if you are trying to lift too much weight.

Fats, just like protein or carbohydrates, are essential and your body needs fat to function properly. However, too much fat can have detrimental effects on your body, initially being weight gain and could result in heart problems or cancer.

Fat serves numerous roles in the body:
- an energy source
- used in production of cell membranes
- helps hormone-like compounds regulate blood pressure, heart rate, etc.
- carries fat-soluble vitamins (Vit. A, K, E, & D) from your food into your body

Most foods contain several different kinds of fats, including saturated, polyunsaturated, monounsaturated and trans fats, and some are better for your health than others. Don’t completely eliminate all fats; rather, choose the healthier types and eat them in moderation.

Let’s break them down!
When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. Replacing your unhealthy fats with the healthy ones you could see results like reducing your risk of heart disease and reducing your total and LDL-cholesterol.

Healthy Fats
Monounsaturated fat (MUFA)
- Liquid at room temperature, but solidify in the refrigerator
- Good sources include: olive, peanut and canola oils, avocados and most nuts

Polyunsaturated Fat (PUFA)
- Liquid at room temperature and in the refrigerator
- Good sources include: vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils

The not-so-healthy fats include:
Saturated fat and trans fat… try to avoid these as much as you can!

- Sources of saturated fat: butter, meat, chocolate, dairy like cream and cheese, coconut oil and cottonseed oil

- You’ll know a trans fat when you see “partially hydrogenated oil” on an ingredients list, and it should be called out on the nutrition facts label.

MUFAs have gotten a lot of attention and lately it’s been over the “Flat Belly Diet.” This fad diet entails eating four, 400-calorie meals a day, buying and living by a book, subscribing to a monthly program, paying for online access, and you don’t have to exercise to lose the weight! The authors of the book/diet claim that by eating four, 400-calorie meals a day and including a MUFA at each meal you will lose weight, mainly slimming down your belly! OK, so how they were able to conclude this stomach slimming idea is unclear. If we were able to pinpoint exactly where our weight loss will occur then all of us women would have the desired curvy figure, including good bust size, tight bottom, and slim flat belly. I wish it were true, but its not; there is no way to pinpoint exactly where you will lose weight. Also this diet focusing on MUFAs is no new thing. Food sources for MUFAs include olive and canola oil, nuts, and avocado… same components to the well-known Mediterranean Diet.

Nutritionist and physicians have always suggested limiting saturated and trans fat and eating MUFAs in their place, but through the magic of marketing (“MUFAs will slim your belly”) MUFAs have a new life/twist. Any weight lost from this diet will be reflected through the calorie restriction (1600calories/day). Any time a diet claims that one food or food source will cure your weight loss problems you are being hooked into a fad diet… steer clear of them because the results never last!

The problem with Dr. Phil’s division of chance and external locus of control (explained here yesterday) is that there are too many examples that fall in the gray area. Is your metabolism just a card you were dealt (chance)? Is it a power outside your control (external)? What about waiting to be the next contestant on the Biggest Loser- are you depending on getting lucky to make it on the show (chance) or your personality in your audition tape (internal)? Do you think only Jillian can whip you into shape (external)? Even if you do think an opportunity like the Biggest Loser is the only thing that can make a difference for you, you can still be working from an internal locus of control if you are doing everything within your power to get yourself there.

There are plenty of online quizzes that would like to help you identify your locus of control and Dr. Phil has his own. In general, an internal locus of control, believing that you have power in your own life, is seen as the healthiest psychologically. An internal locus of control can be a problem, however, if you are giving yourself credit for your failures, but not your successes, or if you believe that you are the only one that can make changes in your life, but you do have confidence in your ability to do so. On the other hand, those with an external locus of control can lead a happy, relaxed life if content with their circumstances; however they are less likely to take risks and work on self-improvement even if less than content.

Research suggests that locus of control is learned and generally a response to circumstances, which means that you can change your locus of control if it’s not working for you. Remember, Dr. Phil’s first key is “Right Thinking”. Who or what is or has been responsible for your weight gain and or or what is or will be responsible for your weight loss? What is the “only way” that you can lose weight?

Part of taking stock of your thinking patterns and how they may or may not be helping you achieve your goals can be identifying your “locus of control.” Dr. Phil mentions “locus of control” on his website, but I think some further explanation can make this concept more helpful to you. I am surprised that Dr. Phil would use such a technical psychological term.

“Locus of control” refers to a personality construct originally identified by Julian Rotter in the 1950s. It has been important in health psychology and research. In layman’s terms, “locus of control” is where you attribute responsibility for events in your life, whether to internal forces (yourself) or external forces (something outside of yourself). A person with an internal locus of control believes that his or her life and behaviors are guided by personal decisions and efforts. A person with an external locus of control believes that his or her life and behaviors are guided by luck, a higher power, fate, or other external forces, including other people.

Dr. Phil has added chance to external locus of control and internal locus of control. Chance appears to be a division of the concept of external locus of control, in which nothing and no one can truly create a change for you. Dr. Phil’s definition of external locus of control is more of a dependence on something or someone else stronger or smarter than you, like a program, diet, trainer, surgery, etc. Some research has suggested that those with a higher chance orientation will have the least success with weight loss. Those with an internal locus of control will take responsibility for what they can do to control their weight, while those with an external locus of control may seek out that thing or person that will help them lose weight; those with a “chance weight locus of control” are likely to believe that no difference will be made from making any personal changes.

I’ll continue this topic of Locus of Control tomorrow.

GiGi runs a variety of heath related websites. Her Anti Aging News provides well-researched articles on the latest topics in the field of healthy aging while offering low-cost solutions to aging prevention. Anti Aging News gives you quality, healthy solutions to the problems we all face in our aging society today. Start your healthy aging program today by signing up for the latest in anti aging news and resources.

You’ve probably heard about the Super Foods or the Anti-Aging Foods, but here are some little known facts about how to prepare them so that they will give you more of those great benefits.

1. We all know that green tea is a great antioxidant as well as having many other benefits. But did you know that adding lemon to your green tea will increase your body’s ability to absorb the antioxidants in the tea by 80%?

2. The benefits of salmon with it omega 3 fatty acids and olive oil are well known. But did you know that roasting salmon in olive oil will not increase its fat content? If you fry salmon in olive oil, the fat content is increased by 10%.  Putting it in the oven with a little olive oil will not increase the fat content.

3. Fresh garlic is known for its anti-inflammatory properties and can help with cholesterol and high blood pressure. But did you know that crushing the garlic is the best way to release the allicin associated with those benefits? You should also let it stand about 30 minutes after crushing before cooking. Avoid overcooking or you’ll lose the benefits of using garlic altogether.

4. One sweet potato has about 8 times the daily recommended amount of Vitamin A you need. But did you know that if you let your potato cool before eating you can burn almost 25% more fat after your meal? This is due to the fat resistant starch in the potato.

5. Beans are a great source of fiber and are good for your heart. But did you know that dark beans have more antioxidants than white beans? Black beans have 40 times more antioxidants than white beans.

6. You’ve probably heard that tomatoes are a great source of lycopene - a powerful antioxidant that has been linked to cancer prevention. But did you know that cooked tomatoes (such as pasta sauce) have much more lycopene than raw tomatoes? 171% more! This is one case where raw is not always better.

7. Steam broccoli - anything other than steaming will tend to reduce the glucosinalates, which are the cancer-fighting compounds. The Vitamin C in broccoli is better preserved with microwaving, although there is a lot of controversy lately about microwaving in general.

8. Spinach has long been known as a great antioxidant as well as a great cancer-fighting food. Adding it to a smoothie is a great way to get your spinach if you don’t like the taste of spinach, because you won’t taste it if it’s mixed with other ingredients such as carrots, apple juice or bananas.

Knowing how to get the most out of your anti-aging foods will make them (and you) far more effective. Enjoy!

Over the next few weeks, we’ll be putting the spotlight on some of the most popular forms of yoga. Since there are so many different styles of yoga to choose from, educating yourself on what they are all about will help you make a decision in choosing which kind of yoga to practice.

One of the most well-known kinds of yoga is Bikram. If you’ve heard of people practicing yoga in a room that is heated to over 100 degrees, this is the type of yoga they were sweating through. Bikram yoga is also referred to as “Hot Yoga.”

What is Bikram Yoga?

Bikram yoga was founded by Bikram Choudhury, a teacher born in India and received his training in Calcutta. Choudhury currently lives in Beverly Hills, California where he first found his copyrighted style of yoga.

Benefits

The intention behind having the room heated so high is to ensure the student will sweat profusely, thereby ridding the body of toxins. The intense heat also makes the muscles very supple and warm which enhances flexibility. The sequence of postures is also designed to relieve stress, reduce tension and prevent injury.

What is a Bikram yoga class like?

Bikram yoga involves doing a set sequence of 26 postures, or asanas, and two breathing exercises in a class that is heated to 105 degrees Fahrenheit. Students are guided along the class by Bikram-certified teachers who instruct using a specific dialogue. Each class lasts approximately 90 minutes.

The authentic Bikram method recommends that you practice it every day.

Given the high heat and the length of time that each posture is held, Bikram yoga is very strenuous. Even though beginners are encouraged to sample a class, if you have a strong aversion to the heat or get faint quickly, you might want to think about first trying out another kind of yoga class that heats the room, but not as high as in a Bikram class.

Bikram Tips

Since you sweat so much, make sure that you bring your own yoga mat and towel, or two. Also, drink plenty of liquids after class. And just as with any yoga class, refrain from eating 2-3 hours before you roll out your mat.

Pregnant women should not practice Bikram Yoga because it raises the core body temperature.

Controversies

Bikram Choudry holds a U.S. copyright on his yoga, and yoga instructors must undergo a paid training and certification process to teach it. This has been met with much resistance by some members of the yoga community who feel that placing a copyright on yoga postures that were not developed by Choudry is unjust and goes against the nature of yoga itself.

In addition, the high heat in Bikram classes has received criticism for its potential to promote injury because it gives the muscles a false sense of flexibility. Also, locking joints, like the knees, are a required adjustment. Many exercise experts feel that locking the joints shuts off the muscle and can lead to hyperpronation of the joint.

Here is a short video clip of Bikram yoga in action:

Working out can be rather boring and monotonous. I have designed a three day exercise plan that provides you with a total body and cardiovascular workout. This workout consists of super-sets, combination lifts, and cardiovascular movements. This workout is designed to increase the heart rate and shed those inches for the ultimate toning effect.

Do this workout three times a week

Jog (10 minutes)

Incline/wall push-ups (20 reps)

Ball squats (20 reps)

Floor crunches (100 reps)

Stairs (50)

Seated rows (30 reps)

Step-ups (20 reps each leg)

Lat Pulls (30 reps)

Jog (10 minutes)

Shoulder Press with DB squat (20 reps)

Leg Press (20 reps)

Ball crunches (100 reps)

Tricep extensions (30 reps)

Biceps curls (20 reps)

Plank (hold for 1 minute)

Repeat (only if you can)