Givin' up the Mountain Dew

Do you find yourself drinking more than a few sodas a day? Do you want to try and kick the habit? Do you care? Take a look at this November, 2009, post from NBA player Caron Butler's blog (BTW, my husband was the one who made me aware of this, as I don't really follow the NBA too closely):

"I lost 11 pounds this summer by giving up Mountain Dew. That's right Mountain Dew. A lot of people don't know I'm a Mountain Dew addict so I guess this is my confession.

To try and give this up was crazy for me! I was going through withdrawals. I was in the bed sweating. My wife would turn over in the bed and ask "Are you OK?" Honestly, those first two weeks without The Dew [were] the roughest two weeks of my life. I'm talking headaches, sweats and everything. Before that I drank at least six 12-ounce Mountain Dews a day.

It was so bad at one point that I had to have a cold one right there at the night stand before I went to bed. I had to get the coasters and let it drip a lil' bit and just have it waiting on me. Come 2 a.m., I'd wake up out of my sleep, I'd pop one open and hear the fizz sound ... and just down it!

Then I always had to have another one in the morning when I woke up. Before practice I had one too and before games I would knock back two."

Let's repeat: at least six 12-ounce cans of Mountain Dew per day. Plus, he mentions later in the blog how he would bring two liters to each game - one to down before the game and one for halftime. Seriously, that's a lot of Dew (and a lot of caffeine, high-fructose corn syrup and preservatives, among other things - check out the ingredients in original Mountain Dew here).

Now, I don't know much about Caron Butler (well, I do know he was recently signed by the Dallas Mavericks, but that's really it). However, the fact that he was willing to share his story is awesome - to show that not only are sodas addictive and bad for your health, but a truly hard habit to kick...even for an NBA star.

He goes on to publicly say how much support he has received from his fans and how hard it has been to "stay off the Dew". But the best part of this story? He encourages his fans to kick the habit, too:

"Mountain Dew is a very popular drink and it's one of those drinks that is very hard to get off of. Fortunately, I've been doing a pretty good job staying away from it. And my fans can too. You just have to believe! You got to dig deep folks!

Even though I'm off the Dew now, I did have a moment of weakness this summer. I decided to document it for you for inspiration! For hope! To show you that un-doing the Dew is difficult but really possible."

Hey, if an NBA player can be true and honest in his struggles to get healthy and influence even a few kids from drinking soda, I'm all for it.

Bean Heaven

We had one of my signature easy-to-make, inexpensive-yet-healthy meals the other night: black bean tacos (AKA bean burritos or bean tostadas - depending on what's in the house).

I've been making this for about 20 years now. It has always been a favorite even before I really knew it was healthy; I just have always loved beans and fresh produce. Plus it was super easy to make back in the day when I traveled quite a bit and lived by myself.

Now that I have a family, it has become a go-to favorite for a different reason: the kids love it and can help make it in about 10 minutes. And everyone eats it up - seriously, every single time. And if you're a parent, you understand my emphasis on every single time.

A few healthy tidbits about this recipe:

• Beans are low in fat and cholesterol, yet high in fiber; plus they contain essential iron, B vitamins and protein; a great meat substitute for me and my semi-vegetarian kids
• We use whole grain tortillas (Central Market's are really tasty and a good choice); or, for a change, I use packaged flat tostada shells (Old El Paso makes decently healthy ones; or you can make your own by toasting corn tortillas)
• I sometimes add rice to boost nutrition (brown rice provides even more fiber and vitamins; plus, beans combined with rice makes a complete meatless protein)
• I set up a burrito bar so everyone can make their own - usually with cheese, greens, heart-healthy avocado, and chopped up cucumbers, carrots, tomatoes, red bell peppers, etc.
• I use salt-free spices such as cumin and chili powder, plus fresh lime juice, to season the beans
• To decrease the sodium found in canned beans try this technique: drain each can in a colander, then rinse twice with cold water; you can decrease sodium content by 50%
• I have never measured anything for this recipe; I just throw everything in a bowl and season to taste
• We always add fresh fruit on the side for a super-healthy meal

Have fun changing up the type of beans you use, as well as the spices and veggie/cheese fillings. Your family might enjoy more gourmet or spicier versions than we gobble down at our house.


Susan's Black Bean Burritos

• 2 cans of beans (black, pinto, whatever), drained and rinsed twice
• Fresh lime juice (to taste)
• Cumin powder, chili powder (to taste)
• Fresh, assorted chopped veggies for filling
• Fresh cheese for filling (we like shredded monterrey and cheddar mixed)
• Whole grain tortillas 0r low-fat tostada shells
• Whole grain cooked rice (optional)
• Favorite salsa (optional)

Combine beans, lime juice, cumin powder and chili powder in large bowl. Warm tortillas; fill with beans, assorted chopped veggies, cheese and rice. Sprinkle with salsa, roll up and enjoy...Yum.

Yummy Fast Food

How many of you ate McDonald's Chicken McNuggets growing up? How many of you still do? And how many of you feed your kids the Happy Meal McNuggets? Have you ever been curious as to what's really inside a McNugget? Ditto for the Filet-O-Fish - which, by the way, was my older brother's favorite fast food growing up.

If you answered yes to any of these questions, then click on the link below. You just might end up making another choice next time you are headed for fast food.

http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100254643

The article is authored by David Zinczenko and Matt Goulding, the two men who are behind the "Eat This, Not That" book series (which I always enjoy using as a resource). I haven't checked the accuracy of the ingredients listed for each food item, but I have confidence the info is fairly accurate based on the authors' past work.

Comments anyone?

By the way, I will be doing a future post about how you can eat healthy at fast food restaurants - stay tuned!

Not All Sugars are Created Equal

"I heard bananas aren't healthy because they are high in sugar."

"I had no idea there was so much sugar in milk; we've stopped drinking it."

"I've cut out all the sugars - especially fruit because it can make you fat."

These are three, honest-to-goodness real comments I heard from people recently, based on information they have seen on television, read online or heard from a friend. Unfortunately, they are all misinformed comments.

But who can blame people for being confused? Sugar is the evil food of the moment. Vilified to no end. Any food with the word "sugar" attached is instantly avoided. And it has become a big subject of discussion in my classes, as well as in casual conversation among family and friends.

But......not all sugars are created equal. Let's try and clear up some confusion.

There are two primary sugars that a consumer needs to be aware of - naturally- occurring sugars (primarily found in fruits, milk products and small amounts in veggies) and added sugars. Both are broken down during digestion basically the same way then used by your body for energy or stored as fat.

However, there are several, nutritionally important differences between the two.

Naturally-Occurring Sugars
These are found in whole fruits, milk and in vegetables (in limited amounts). Naturally-occurring sugars are an integral part of the food and have not been added in production or processing. Fruits are rich in fructose while milk is rich in milk sugar, or lactose. When consumed both are broken down into glucose during digestion, which is the basic fuel for your body.

All healthy individuals can eat fruit daily without fear of consuming "too much sugar". The only exception is if you have diabetes. People with diabetes must keep careful track of any sugar they consume, no matter what the source.

Fruits
When you eat fruit you do consume fructose - a sugar. And some fruits are higher in fructose than others (grapes, pineapple and yes, bananas, for instance). But, even fruits high in fructose are still much healthier to consume than food with the same amount of added sugar.

An average piece of fruit (one apple or banana) or serving of fruit (about a cup) has anywhere from 5 to 20 grams of fructose. Compare that to a 12-oz regular can of Coke at 40 grams of added sugar (mostly high fructose corn syrup).

With the fruit, you eat not only less calories, but lots of good-for-you nutrients like fiber, water, vitamin A and vitamin C. The fiber slows digestion which helps you feel fuller and more satisfied. The fruit fructose is broken down slower and is eventually released to your bloodstream over a longer period of time. This slow release keeps your body from experiencing that sugar spike which would happen if you drank the Coke. A sugar spike forces your body to act rapidly to clear the huge amount of digested sugar arriving in your bloodstream all at once. Basically, this is why you feel that surge of energy and then the inevitable crash associated with sugary treats and drinks.

Don't get confused if you see the word "fructose" as an ingredient in a processed food. Companies are using fructose and its derivatives more and more as a sweetener - but consuming it in packaged goods is NOT the same as consuming it in nature's fresh fruit package.

Also, if you're into fruit juice, carefully read labels. You might be getting vitamins C and A, but certainly not the fiber, satiety or slower digestion benefits from fresh fruit. And many fruit juices use added sugars to boost sweetness.

Milk Products
Lactose is the naturally-occurring sugar found in milk and milk products. When you drink milk (preferably skim, with less fat and calories) you are drinking a good source of protein, calcium, vitamin D and phosphorous - all important for healthy teeth and bones. But be wary of yogurts. Some of them have so much added sugar you might as well call it a dessert; get plain yogurt instead and add fresh fruit for sweetness.

As a side note, those who lack the ability to digest and break down lactose are lactose-intolerant and have to find alternative sources of calcium and vitamin D. And people with diabetes must also keep track of their milk sugar intake same as they do with fruits.

Added Sugars
Added sugars are just that - sugars that are added to products during processing to enhance taste and sweetness. They are primarily found in processed and packaged goods. Added sugars themselves have no nutrient value; they contain calories and are broken down into glucose but possess no vitamins, minerals or any other healthy attributes for your body.

Table sugar, corn syrups, sweeteners, and a host of others have crept into our food supply at an alarming rate - especially into foods that would surprise you. And they are not the same as naturally-occurring sugars and should not be lumped into the same category.

You must read ingredient lists to find out what foods contain added sugars. See my earlier post "Sugar In Disguise" to learn all about added sugars and how to spot them on food labels.

So, are the comments at the start of the post are true or false? Well, as you may have learned, they are both true and false!

• Bananas are high in naturally-occurring sugar, but are a good source of potassium, fiber, vitamin C and B-vitamins.
  
• Milk does contain milk sugar but is also full of protein, vitamins and minerals essential to bone, muscle and oral health.
• And fresh fruit does contain sugar - but consumed daily, it has the ability to make you healthier, not fatter like consuming multiple foods with added sugar certainly can.

I love it!

My kids eat frozen waffles around here for breakfast many days. Especially school days - crazy mornings where we get up at the crack of dawn and manage to eat breakfast, fix lunches, get dressed, brush teeth, pack backpacks and walk to school all before that final tardy bell rings.

Because frozen waffles are one of the few things we eat around here that are convenience foods, I take great care in choosing brands with the most nutrition. I really like Van's and Nature's Path. Both have whole-grain options with minimal saturated fat, sugars or salt and more fiber than most. Nature's Path has a seriously good Maple Cinnamon with oat bran - pair that with some fresh fruit and skim milk and my kids eat it up.

Most days, my 6-year-old fixes her own (with adult supervision at the toaster, of course). Today, she was running late and asked me to fix them for her. She requested a plain, multi-grain waffle plus one Maple Cinnamon because, as she informed me, "They are the healthiest ones because I read the label. And I want to eat the healthiest ones because they have lots of vitamins and fiber which are good for me."

I just stared at her as she flashed a smile and ran upstairs to get dressed.

Ah, my heart swells with pride! All those label reading games we play at the grocery store have truly made an impact.

Today is a great day!

Get in the Groove with National Nutrition Month

I'm a member of the American Dietetic Association and this month we are celebrating National Nutrition Month (www.eatright.org/nnm). It's the ADA's way of bringing awareness to their continuing mission: to help people make the best food decisions and live a healthy lifestyle.

Join the celebration by shaking your food routines up a bit. Try one, some or all of my ideas below during the month of March. And if you like an idea, make it stick by incorporating it into your lifestyle all year long:

Try one new fruit, vegetable or whole grain each week
I just taught a class of 6-to-9 year-olds and we played a game of "what's in the bag". They had a blast discovering new fruits and veggies like starfruit, blood oranges, radishes, kiwis and fingerling potatoes. Next time you're at the store, check out Pink Lady apples (my favorite), heirloom tomatoes (not your usual red tomato) or a wonderful, nutty whole grain like quinoa (the only grain that is a complete protein).

Take your child grocery shopping
Let her help make out the list and choose the foods. Read labels with her. Or, have fun with a scavenger hunt game: check out www.fruitsandveggiesmorematters.org for fun activity pages. Or create your own from your grocery list: choose 5 to 10 items and create clues or questions for each one (takes about 5 minutes to prepare; I still do it with my 6-year-old!).

Cook at home one extra meal per week
Try a new recipe for lunch, breakfast or dinner (or pull out an old favorite you haven't had time to cook in awhile). Here are two good, healthy sites to try: www.cookinglight.com and www.eatingwell.com.

Throw in a new herb or spice
Pep up an old recipe in a new way with a crazy spice you haven't had a reason to use yet. Or use a fresh herb instead of dried this time. If you're apprehensive about investing $$ in a brand new bottle, seek out bulk spices to buy just a little to try (Sprouts, Central Market in Texas have good ones).

Visit a Farmers' Market
THE best way to buy food close to where you live; you'll be supporting your local community, contributing to environmental sustainability and eating wonderfully fresh food to boot. Locally, Coppell has a winter market through March 20 and Dallas' market lasts all year long.
www.coppellfarmersmarket.org
www.dallasfarmersmarket.org

Let me know what you try out or if you have additional ideas. And have a Happy Nutrition Month!