WHAT'S THE STORY WITH SUGAR?

Is high fructose corn syrup (HFCS) more likely than other sugars to cause weight gain? No, says a panel of experts who reviewed all of the evidence around obesity and the increased use of HFCS.  All added sugars, not just HFCS, are contributing to our obesity problem; it’s a matter of overconsumption. Americans simply consume too many foods like soda, energy drinks, sports drinks, desserts and sugar-sweetened drinks, which make up about 60 percent of our added sugar intake.

LOWER-FAT BAKING

Are you looking for a way to lower the fat in baked goods while retaining the moist texture, touch and taste? Try pureed fruit.
Experiment by replacing part of the fat in baked goods recipes with pureed prunes, pears, figs, peaches and applesauce. All will provide flavor and moisture with fewer calories, and little or no added fat.

NATURAL CIGARETTES?

Some smokers believe that kreteks, also called clove cigarettes, are healthier than those made solely from tobacco. Clove cigarettes contain a mixture of cloves and tobacco, but studies indicate that they generate even more nicotine, tar and carbon monoxide than regular cigarettes. Smoking kreteks can lead to health conditions such as bronchitis, pneumonia and respiratory infection. Clove cigarettes are not a safer alternative to conventional cigarettes.

ASK A DIETITIAN ABOUT CANCER PREVENTION

If you have a question about nutrition and cancer prevention or prevention of cancer recurrence in survivors, the American Institute for Cancer Research Nutrition Hotline can connect you to a registered dietitian by e-mail or phone. Dietitians can also answer general questions dealing with nutrition problems experienced during cancer treatment, such as loss of appetite, nausea or constipation, but cannot offer advice on cancer treatment. The Nutrition Hotline
(1-800-843-8114) is available 9 a.m. to 5 p.m. EST, Monday-Friday.
Visit the Website (www.aicr.org) to submit a question online and read answers to popular hotline questions.

A MEETING TO KEEP

Have you ever considered a regularly scheduled meeting with yourself?
A quiet hour each week can help clear your mind, so that you continue to deliver your best at work and at home. Consider using this time to reflect on your goals, recent achievements or even areas of conflict.
This can help you ensure that you have a healthy balance, which is critical for overall good health.

WASHING FRUITS FOR SAFETY

Most of us don't eat the skin on melons, kiwi and many other fruits.
But, our registered dietitian recommends washing them anyway. Bacteria and chemicals on the outside may contaminate the fruit as it is sliced. For more information on keeping your food safe to eat, visit www.foodsafety.gov.

GETTING A BETTER NIGHT'S SLEEP

If you are one of the millions of Americans with sleep problems, you are not alone. Lack of sleep can have a negative effect on your ability to maintain healthy habits and on your relationships at home and at work. One way to take control of your sleep habits is to keep a sleep diary. This diary may help you unlock common reasons for sleeplessness such as diet, an inconsistent sleep schedule or feeling anxious about upcoming personal or work-related events. If you consistently have trouble falling or staying asleep, see your doctor.

MEDITATION CAN LOWER BLOOD PRESSURE

Studies show that a particular type of meditation—Transcendental Meditation (TM)—can lower blood pressure. TM involves the repetition of a word or phrase, known as a mantra, for about 20 minutes while seated in a comfortable position with the eyes closed. Learning TM is not difficult, but it is best to have a qualified instructor teach you. There are many forms of meditation, but this technique has been the most widely studied form and the benefits can extend far beyond lowering blood pressure. Other benefits include:  improved sleep, less tension and stress, sharper memory, more self-confidence and inner calm.

INCREASE YOUR MILES NOT POUNDS

Are you a frequent business traveler? If so, it can be a challenge to stick with a healthful eating plan when you’re tempted with large portions, delicious desserts and enticing menus. Consider the following tips when traveling: pack a snack such as dried fruit, pretzels or almonds; air travel can be dehydrating so drink plenty of water; fit exercise into your daily travel schedule; go easy on the alcohol, if you drink; skip dessert and look for more healthful options when dining out.

UPDATE ON OMEGA-6 FATTY ACIDS

Perhaps you’ve read our tips about the benefits of omega-3 fatty acids. But what about omega-6 fatty acids—another type of polyunsaturated fat? Omega-6 fats have reclaimed their significance in a healthy diet, following some talk in the science community a few years ago that they were bad for your heart. The American Heart Association confirms this is not true. Omega-6 fat, found in a variety of vegetable oils, nuts and seeds, is in fact heart healthy. The good news is that most people get enough omega-6 fat in their diet.

SPRING CLEANING BURNS CALORIES

Goodbye winter, spring is officially here--music to the ears of many who endured a harsh winter!  And although cold weather may still be lingering where you live, it’s a good time to start planning your spring cleaning. The benefit—besides a cleaner and more organized house, of course—is a calorie burn comparable to walking 3 miles per hour. Even the American Heart Association counts housecleaning as moderate exercise. But, you need to get in there and really clean—no feather duster allowed. While a bout or two of spring cleaning doesn’t replace structured exercise, it’s a great way to be active.

KEEP YOUR FEET HEALTHY

Foot problems can result from poorly fitted shoes. A few buying tips:
try shopping for shoes later in the day, as feet tend to swell most during this time. Strive for at least a finger’s width between the longest toe and the end of the shoe. Wear the type of socks or stockings that will be worn with the shoes. And finally, consider having both feet measured. Feet can vary in size.

BAGEL PORTION SIZE

Our registered dietitian reminds us that when it comes to calories, size is critical. For example, a 3-ounce bagel, without the spread, contains roughly 190 calories while a 4.5-ounce bakery-type bagel contains closer to 350 calories. While there are no forbidden foods, it is important to know how to balance your calories. Portion control is key when it comes to weight management.

Heartburn

Heartburn occurs when acidic stomach juices pass upward, into the esophagus. To avoid or ease heartburn: avoid late-night eating; eat small, frequent meals; and drink liquids one hour before or after meals versus with meals. Limit caffeine and coffee (both decaf and regular), alcohol, peppermint, spearmint and chocolate. Refrain from lying down soon after eating and elevate the head of your bed four to six inches.

FRESH-WATER FISH SAFETY

Fish are an important part of a healthy diet.  But, if you enjoy eating locally caught fish, it is important to know that fish from local streams and lakes might carry contaminants that cooking does not eliminate, such as mercury and PCBs (polychlorinated biphenyls). The Environmental Protection Agency recommends checking with your local health department for any advisories and safe-eating guidelines before eating fish caught in your area. This is especially important if you are pregnant or breastfeeding.

AVOID PROLONGED SITTING - 03/15/11

Does your job require you to sit for long periods of time? This can be hard on your back. Take frequent breaks, at least every 60-90 minutes, to stand up, walk around and stretch. Even a brief change of position can protect your back and make you feel refreshed and more productive.