Sugar in Disguise

I've been on a sugar kick the last few weeks. My post about sugar in schools generated some interest online, and has continued offline, as well, through discussions with parents, family members and even in classes I've taught.

So this has prompted me to ask another question: Do you know how much sugar you consume each day?

I'm not talking about natural sugar found in fruits, dairy and veggies (more on those in a future post). I'm talking about added sugars and syrups found in so many foods and beverages today, it would make your head spin.

I think we all know that treats, desserts and candies contain added sugars. And that it's best to view these just as that: special treats. But what about other foods? Foods that are touted as healthy? Foods that might have been sugar-free at one point, but now contain a sweetener you probably can't even pronounce? This is especially true in the supermarket, where packaged, processed foods and beverages have slowly been bulked up with cheap sweeteners, primarily to replace other ingredients and appeal to taste buds and wallets.

All of this excess sugar creates havoc in our bodies. High sugar intake has been linked to obesity, high blood pressure and type 2 diabetes, heart disease and stroke.

So, you ask, how do I find out if my favorite product reeks with sugar? Here's your best defense: Read the ingredient list on the side of the package. Look for sugar-related substances listed among the first three ingredients (ingredients are listed by weight, so the first three are typically the most in the product). If you see a sweetener on the list, you then have a choice: choose to buy another product or consume this product less often.

Check out the following list. And remember, sugar is sugar is sugar, no matter how dressed up it is or what it's called (that includes "organic", "natural" or syrup):

agave nectar or syrup
evaporated cane juice
fructose
glucose
dextrose
maltose
sucrose
fruit juice concentrates (apple, grape, orange)
corn syrup
high-fructose corn syrup
honey
maple syrup
molasses
sugar (raw, table, brown, confectioner's, baker's, powdered, invert, turbinado)
malt syrup
barley malt
beet sugar......to name a few (there are more than forty types).

And here some quick tips for ferreting out more sugar:

1. What are you drinking? Beverages are the number one source of added sugars in our diets: sodas, sports drinks, energy drinks, sweet teas, coffee drinks and added-sugar juices.

2. Watch out for products touted as "healthy" such as yogurt, granola bars, peanut butter, instant oatmeal, whole grain cereals, pretzels, pitas, whole grain bread and crackers, frozen waffles and canned products like tomatoes and baked beans.

3. Condiments can be sneaky: ketchup, salad dressing, mustard and BBQ/basting sauces all contain sugar.

4. Low-fat and fat-free foods are notorious for added sugars to bump up flavor.

Do you have any other suggestions? Have you been reading ingredient lists? Write in comments about surprising products you have found containing sugar. My favorite from my pantry? Italian Bread Crumbs.

Dinner: Something For Everyone

Tonight we had "Fridge Dinner". Sometimes, it is also called "Pantry Dinner". Or, you could think of it as "Let's eat this stuff because it's (a) about to go bad, (b) there's not enough left to make a full recipe, or (c) I forgot to thaw something out" dinner.

Well, tonight, it was kind of (a) and (b); (c) didn't come into play, because I had planned on a vegetarian night, anyway.

"Fridge Dinner" is a great way to use up all those bits and pieces of left-over veggies, fruits, cheeses, breads, etc., that haven't found a happy home in your tummy yet. For example tonight, I used up the remnants of yellow grape tomatoes in the tabouleh; fig goat cheese spread on olive oil-toasted bread; fresh red pepper; fingerling potatoes, roasted with a dash of kosher salt and pepper; sweet potatoes for my son; Pink Lady apples; an arugula salad with walnuts, and a couple of green olives.

It might sound strange, but it's perfectly normal around our house. And, luckily, my family loves to eat this way. The variety of food caters to everybody's tastes and invariably, we rarely have left-overs on nights like these. Not only does the variety taste good, but it's good for you, as well. Our meal was not only bursting with vitamins and minerals, but was also full of fresh, whole foods and very little processed ingredients.

So, a healthy meal with calls for "seconds, please" at the table? It's a win-win at our house tonight.

Sugar, Sugar Everywhere

Here is my question for the day: When did it become normal to have treats at elementary school-related events? I'm not talking about the cafeteria or vending machines. I'm talking about cookies, candy or sugary lemonade readily available at every event, party and "out-of-the-ordinary" occurrence.

I ask this, because I have witnessed it during the last two weeks. I regularly volunteer at my 1st grader's school. And yes, I have seen all kinds of treats offered at various occasions. I guess over the last 10 days, I was really struck by the overabundance of sugar-laden, fat-filled, gut-busting treats that were continually offered to my kids.

Valentine's parties? Brownies, m&m's; and untold amounts of candy exchanged by students.

School carnival? Candy was everywhere as game prizes and rewards; soda, lemonade and other treats up for purchase, to name just a few. Don't even ask about the foot-long Sandy Candy tubes (filled with colored sugar - to eat).

Science Night? Cookies, lemonade.

Open House? Cookies, lemonade.

Preschool? Cookies offered at snack (seriously).

My daughter was even given candy as a reward for behaving in class. And I'm not even counting the sports games, birthday parties, playdates and whatever else was available on top of what was offered at school during this time.

Now, believe me, I have no interest in banning anything (see my Mmmmm...chocolate post). I think treats are an integral part of childhood. Who doesn't remember chasing the ice cream man down the block, coins jingling in your pocket? Or snow cones on a blistering summer day? And the after-school Oreos and milk? But see, those times were out of school and under the watchful eyes of parents.

I'm simply questioning what seems to have become the norm, at least in our elementary schools. Don't kids today get enough opportunity for treats outside of school? Just a thought.

Let's turn to other alternatives, food or otherwise, for some of the school activities. For example: I brought tiny packages of baby carrots and mini water bottles to the 1st grade Valentine's party. The verdict? Most of the kids exclaimed they loved carrots - and they ate them (alongside the brownies and candy, but hey, don't look a gift-horse in the mouth).

What other ideas do you have? Share them in comments and let's start changing the mindset of our schools today!

Let's Move!

I am really excited about the new Let's Move initiative, introduced last week by Michelle Obama. It's a campaign focused on helping kids lose weight, shape up and eat right.

Three points I believe are important:

• One, it's a nationwide campaign focusing on a problem (overweight kids and their futures) previously ignored at this level
• Two, prevention is a key component - committing to concrete changes to reverse the problem before it gets worse
• Finally, it is all about education - teaching families what to do, why and how
  

If you haven't heard about Let's Move, check out www.letsmove.gov. So many groups have pledged support, from mayors to governors, to business leaders, schools and retailers; and of course, pediatricians and dietitians. All are pledging commitment to help reach the initiative's ultimate goal: to end childhood obesity in a generation.

Lofty? Yes. Doable? Absolutely. But the one group we need the most are parents. Their commitment is crucial or this initiative will fail. I talk to parents all the time about their kids' health. Most are willing to help but are a little taken aback when I tell them it has to be a family affair. If the kid needs to lose weight, eat right and get healthy, then guess what? Everyone in the family needs to do the same. Kids can't do it on their own.

So, I will be very watching (and participating) in the Let's Move campaign by spreading the word not only to kids, but to their parents, as well. And I'll be hoping that it creates a long-term change in our kids' health and their futures.

The Kids are Cookin'

I cooked dinner last night and my kids played their usual "cooking game".

The cooking game involves each of them rummaging through the cabinets and drawers (and my spice rack), pulling out bowls, wooden spoons, measuring cups - basically any kind of cooking paraphernalia they can find. Sometimes they uncover stuff I didn't even know I had: a tiny whisk, cool wooden chopsticks, long-forgotten cookie cutters or a spice called "Ole Chicago Seasoning".

The object of the game is not really to help me cook. They do help me cook sometimes, but this game is different. First they discuss the scenario: Should they be chefs? Stars of their own cooking show? Or just living at home? Once that key direction is agreed upon, they don their aprons, sit on the floor, arrange the many, many utensils and proceed. Next comes lots of banging, stirring and loud discussions of each dish (ingredients used, spices tried and cooking technique) and finally, a big "ta-da" with tastings and applause.

I write about this because I love the fact that they play this game. I love it that they are in the kitchen with me while I cook. Yes, they are playing a game, but at the same time they are seeing how I cook and the healthy ingredients I use. They typically stop several times to inquire about what I am doing and why.

Being in the kitchen and a part of the meal-making process gives them a fundamental connection to food - how it is stored, how it looks, the preparation methods and finally how it is served as a meal. My hope for my kids is that these seemingly simple evening games in our kitchen will continue to blossom into a lifetime love of cooking, food and family fellowship.

Wear your red this Friday!

Are you wearing your red this Friday in honor of National Wear Red Day^®?

I am.

I want women to become more aware and educated about heart disease. I want them to know that this is the number one killer of women. And I want them to know that 1 in 4 women in America will die of heart disease. Mostly, I want them to know that this is something that can be prevented.

You don't have to be a woman in a red dress to raise awareness. Men, get out your red ties and shirts (or socks, anyone?). Just do it. Do it to honor those in your family who may be fighting heart disease or those who lost the fight. Most of all, do it for yourself. Learn more to help yourself and those around you.

There are four main actions you can take to dramatically lower your risk of heart disease: ditching the cigarettes, eating the right foods, getting some daily physical exercise and losing weight. You can do it and it's never too late.

Check out www.nhlbi.nih.gov/educational/hearttruth to learn more about heart disease and prevention guidelines.


™The Heart Truth logo is a trademark of HHS.

Mmmmm......Chocolate

I love chocolate. Really, anything that contains chocolate. No - I love anything that contains good chocolate.

Ask my family, my friends, or yes, even my mother.She can tell you that as a child, I could inhale half a bag of Oreos. Or that I loved to eat Cocoa Krispies cereal. And that I mixed so much chocolate syrup into my vanilla ice cream, it became a muddy mess (my dad loved vanilla so unfortunately for me, that's what we always ate).

As I grew older, my chocolate tastes became more refined (and I clearly learned about the cons of sugar and the pros of moderation). So, although I do not indulge with the abandon of a 9-year-old girl, I definitely will not deny myself the pleasure of really, good chocolate. I do live by my own 80/20 rule - and I have plenty of room in that 20% for something dark, rich and wonderful..

And what's the greatest thing for people like me? The right kind of pure chocolate can actually be a healthy indulgence. Here are some facts about chocolate you can read while savoring a small, luscious piece this Valentine's Day.

Facts about chocolate

Chocolate contains flavonoids which come from cocoa bean extracts. Flavonoids act as antioxidants; the same type of antioxidants found in fruits, vegetables, red wine and tea. Studies show these help protect your body from disease, and may lower cholesterol and blood pressure, reducing your risk of heart attack or stroke.

Pure dark chocolate is best

The darker the chocolate, the more antioxidants it contains. Look for dark chocolate with 70% or higher cocoa content. Be picky. Only choose pure dark chocolate, not the candy-type chocolates that are full of unhealthy fats and sugar (milk chocolates, white chocolates, nougat, caramel fillings, etc.). Bulk food aisles at specialty supermarkets usually have a good range of choices.

A little goes a long way

Face it, it’s still chocolate and although it does have some healthy attributes, it’s not calorie- or fat-free. If you choose to eat it for health benefits, think small portions. Just two ounces of pure, high-quality dark chocolate can provide antioxidant benefits.