Here are three foods that’ll not only add some taste to your diet but also protect your teeth as well:

Cheese – “The apple pie without the cheese is like a kiss without a squeeze,” is a proverb that’s not too far-off. Eating cheese after a meal, especially a sugar-laden one, may just make your kiss sweeter and your smile brighter. Cheese counters the production of acids caused by sugary foods by stimulating saliva production. Click Here.

Cranberries - They’re not just for urinary tract infections. Researchers at the University of Rochester School of Medicine and Dentistry found that cranberries protect teeth as well. Powerful sources of antioxidants, cranberries contain flavonoids and tannins, which prevent caries-causing bacteria from sticking to your teeth. Click Here.

Yogurt - Researchers at Tsurumi University in Yokohama, Japan showed that study participants who ate more sugar-free yogurt had lower levels hydrogen sulphide, a major culprit behind bad breath. Another bonus: Plaque and gingivitis were also significantly lower among yogurt eaters. Click Here (PDF File).

For more information about foods and their influence on your pearly whites visit:

http://www.ada.org/public/topics/diet_faq.asp

http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4633_ENU_HTML.htm

http://www.webmd.com/content/article/108/108852.htm

http://southtexas.uthscsa.edu/AHEC/HealthEd/Oral/NutritionalFood.html

http://www.clevelandclinic.org/health/health-info/docs/3200/3253.asp?index=11196

• In the south, black-eye peas and greens are a New Year’s favorite. Eat greens, they say, and you’ll have an abundance of cash in the New Year. Collards, cabbage, mustard greens and other greens have plenty of fiber and antioxidants that’ll not only keep you regular but also mop up free radicals that may be circulating in your body. Black eye peas, also known as Hoppin’ John, will bring you everything you need in the New Year. It’ll also bring you soluble fiber, fiber proven to help lower bad cholesterol levels.   
• The Cuban and Spanish tradition is to eat 12 grapes at midnight, each grape representing each month of the year. Grapes can be an excellent source of phyto­chemicals.  
• In the mood for fish? You’ll like the German and Denmark traditions. In Germany, they eat herring at midnight for good luck. The fish of choice for Denmark, is boiled cod. Both fish hold plenty of the essential fatty acid, Omega-3 fatty acid. So, eat up. This can be a good start to a healthier diet. The American Heart Association recommends that we eat two servings of fish per week.   

For more information visit:   

Hoppin’ John   

Collard  Greens    

New Year’s Traditions  

How do you celebrate the New Year? Comment below, and share your food traditions.  

From birth defects to cancer, science has proven pesticides to be a potential danger to our health. Luckily there are ways to reduce our exposure and to rid our diets of a lot of pesticide residue. While, according to the government, the level of pesticides on produce is at a safe level, it’s better to be safe and salubrious than sorry and sick.

Unfortunately, there’s no way to avoid these pest traps. They key is to limit our exposure to them. We can do this by washing our fruits and vegetables thoroughly. And, if possible, choose organic over conventionally grown. Here’s a list of some of the foods you should be careful with, as they may have a higher amount of pesticides on them:

• Peaches
• Apples
• Winter Squash
• Tomatoes
• Pears
• Potatoes
• Strawberries
• Lettuce

Washing fruits and vegetables may remove most residue. Scrub them thoroughly using a very diluted soap solution under running water. Alternatively, you can use a fruit and vegetable wash, which usually can be found on the produce aisle. Also, remove the outer leaves of your leafy vegetables. And peel vegetables like carrots and potatoes.

For more information visit:

http://www.epa.gov/pesticides/food/tips.htm

http://www.foodnews.org/index.php

Organic Foods 101

Organic. It’s lower in pesticides. Honest.

From diet sodas to sugar-free desserts, Americans like Nugent are turning to reduced-sugar foods for the taste without the consequences. Currently, Americans consume about 64 pounds of sugar per person every year, according to the USDA’s Continuing Survey of Food Intake of individuals, the standard for measuring food consumption data. Of that number, 35 pounds is in the form of non-sucrose products.

The United States consumes 50 percent of the world’s demand of alternative sweeteners, according to the American Dietetic Association (ADA). Even so, many consumers remain wary of sugar substitutes, despite the fact that many mainstream organizations such as the ADA and the American Heart Association have given sugar substitutes a clear bill of health.

Safety Issues

Until the early 80s, saccharine was the only alternative sweetener. When in the 70s evidence emerged claiming saccharine caused cancer, the government was pressured to remove it from the market. Rather than removing it, the government attached a scarlet label warning people of the possible link between consumption and cancer in lab animals. The problem? The animals consumed large amounts of saccharine to produce the results, the human equivalent of 800 diet drinks per day. Later, when researchers couldn’t prove that saccharine caused cancer in humans, many petitioned to have the warning removed. Until recently, that label was on all saccharine products. Although vindicated, the fear remains in the back of consumers’ minds. 

Aside from the cancer fears, many consumers are mistrustful of aspartame. Some exhibit side effects like headaches and allergic reactions from consumption. Anecdotal evidence of the link between aspartame usages and headaches, brain tumors and even multiple sclerosis have been around for years. Other reported side effects include allergic reactions such as swollen lips. But, no clear evidence exists to support those claims. In fact, the only people with proven side effects are those born with a rare genetic disorder called phenylketonuria. These individuals can’t metabolize phenylalanine, one of the two amino acids found in aspartame. While science says no link exists, trust your body. If you have a history of headaches after consuming products with aspartame in it, don’t use them.

How can ingesting chemicals be safe? Well, “The body handles synthetic chemicals the same way it handles chemicals put there by Mother Nature,” says Ruth Kava, Ph.D., R.D., director of nutrition at the American Council on Science and Health. “Everything has to go through some kind of processing in order to make it edible for us.”

All artificial sugars (and other food ingredients) require rigorous testing, hundreds of studies and decades of research-before approval by the Food and Drug Administration (FDA). Those tests look for safety at normal consumption. Also, products must be proven safe at substantial levels of consumption. A 132-pound adult would have to drink eight liters of diet sodas every day to consume only 20 percent of the upper limits, Gerber explains. In addition, it takes a small amount of alternative sweeteners to produce the same sweetness as other carbohydrates. Moreover, safety precautions exist that ensure the safety. The FDA investigates each side-effect report for each sweetener, as well as any other artificial ingredient.

Roles of Artificial Sweeteners

Another concern about non-nutritive sweeteners is its role in fat loss and weight maintenance. Instead of helping you lose weight, some reports claimed it might actually cause you to gain weight. The reports claim the body converts alternative sweeteners to sugar. But it’s not true. The body doesn’t metabolize alternative sweeteners, your body excretes them intact, says Judy Gerber, M.S., RD., clinical manager for Pulse Nutrition Solutions. Furthermore, sweeteners like aspartame aren’t derived from carbohydrates, so they can’t be metabolized as carbohydrates.

Other people are concerned that sweeteners may increase appetite. Instead, alternative sweeteners may satisfy your sweet tooth without adding the extra calories, Gerber says. Some studies show that aspartame users consume at least 200 calories less than those who don’t use artificial sweeteners do. When used responsibly alternative sweeteners can be a helpful way to lose weight because most artificial sweeteners have little to no calories.

Not only can eating artificial sweeteners sweeten your dish without calories, they may also protect your teeth. There’s a link between cavities and tooth erosion and sugar usage. Unlike sugars, non-nutritive sweeteners don’t promote dental caries.

Drawbacks of Artificial Sweeteners

Eating foods with artificial sweeteners will help you lose or maintain weight, right? Not necessarily, explains Kristine Clark, Ph.D., R.D., director of sports nutrition at Penn State University. Artificial sweeteners have not been shown, at all, to help people cut back their calories and lose weight, nor has real sugar been shown to cause people to gain weight.”

Another drawback to sugar substitutes is many believe it gives them a license to overeat. “Because it’s becoming popular to put artificial sweeteners in the food supply, people may have a tendency to over consume them,” Clark says. Bottom line, consuming too much of anything is not good for you. Plus it may sabotage fat loss or weight maintenance. It’s not sugar, protein or fat that makes you gain weight, it’s calories.

Perhaps the ultimate concern is taste. But artificial sugars are just that – artificial. You may notice a slight different flavor or a bitter aftertaste. In addition, each sweetener has different strengths and weaknesses.

It all comes down to you, your preferences and your goals. “They’re tested. They’re safe,” Kava says. “If you like them and they help you achieve fat loss or another goal you have for yourself, use them. If you don’t like them, don’t.”

While alternative sweeteners may be a healthy addition to your diet, don’t let it subtract you from healthy eating. Use them wisely. High-intensity sweeteners are not a substitute for a healthy diet rich in fruits, vegetables and whole grains. If you have the self-control to use them, sugar substitutes may help you lose some weight, but it’s a lifelong change.

For more information, visit the Calorie Control Council at www.caloriecontrol.org, the American Dietetic Association and the American Council on Science and Health at www.acsh.org.

When you think cereal, your mind may automatically conjure cold cereals like Cheerios and Frosted Mini Wheats. But hot cereals like oatmeal and Cream of Wheat are just as beneficial as the cold variety.

Here are some cereal benefits:

• Studies show that people who eat cereal for breakfast eat more fiber and calcium and less fat than those who eat other types of breakfast foods.
• Substituting a regular meal with cereal such as Special K may help you lose weight.
• People who consume ready-to-eat cereal for breakfast are less like to be overweight or obese than people who consume other types of breakfast foods.
• A study in the September 1999 issue of the American Journal of Clinical Nutrition showed that women who ate 23 grams of fiber a day were 23 percent less likely to have a heart attack than those who consumed 11 grams. These women obtained most of the fiber from cereal grains.
• Cereal also offers a quick and easy solution for a hearty breakfast.

When choosing your breakfast cereal keeps these tips in mind:

• Choose cereal with a fiber content of 5 grams or more a serving. And try to keep the fat content below grams a serving. Instead of whole milk choose low fat or slim.
• Aim for cereals that contain at least 25 percent of the recommend daily value of vitamins and minerals.
• When available, choose whole-grains over refined grains. Many cereals now offer whole grain version of your favorite cereals.

For more information:

Health Benefits & Concerns for Cereals

Choosing Cereals

It is unknown why this is, but several theories exist. One theory involves physiological cues that tell your body to reach for that chocolate bar. That chocolate bar, for example, contains chemicals that elevate your mood, counteracting stress hormones released from our body. Fatty and sugary foods also may actually lower stress hormones, albeit temporarily. Another theory is distraction. Instead of dwelling on problems you focus on the pleasing taste and texture of your food.

* Seek comfort elsewhere. Join a support group or start one. Read a book or listen to some music.

* Exercise. Stress can distract you as well as help you deal with some of the stress chemicals your body has produced. Take a walk. Practice yoga. Jump rope. Do something that engages your body.

* Out of sight; Out of mind. Don’t purchase junk food. Keep healthy snacks around. If you need snacks around, put them where they may be hard to get to. This gives you time to ponder whether or not you need to eat.

Emotional Overeating Quiz

The Psychology of Eating

Most foods aren’t inherently dangerous but could be if contaminated with bacteria or pollutants. During pregnancy, your body supports two, resulting in a weaker immune system meaning that many foods you ate safely before could be dangerous now.

Photo Courtesy of USDA

Listeria, for example, is especially dangerous. Pregnant women are 20 times more likely to get listeriosis. Naturally found in water and soil, pasteurization usually kills Listeria monocytogenes, the bacteria that causes listeriosis. Still, foods may become contaminated before the packaging process. And, unlike most other bacteria, Listeria monocytogenes can multiply during refrigeration.

Be on the safe side: Pregnant women should avoid foods like deli meats and hot dogs unless steaming hot. Avoid raw cheese and unpasteurized milk. Rule of thumb: If it hasn’t been heat processed, avoid it unless you’re heating it.

Your weakened immune system puts you at risk of other food-borne illnesses as well. Protect yourself from bacteria like E. Coli and Salmonella by practicing food safety.

Be on the safe side: Fight BAC! Clean: Wash your hands and surface thoroughly. Separate raw foods from cooked, ready-to-eat, foods. Avoid cross contamination. Cook your food thoroughly enough to destroy food-borne bacteria. Chill: Refrigerate your food promptly.

Another pollutant to avoid is methylmercury. Methylmercury is pollutant that commonly found in bodies of water. High consumption of this toxin adversely influence your child’s health, potentially harming neurological development.

Be on the safe side: Shy away from large and predatory fish, like swordfish and shark. Consume other fish moderately during your pregnancy. A moderate amount is considered 12 ounces of fish per week.

Herbal teas like raspberry and peppermint may cause cramping, miscarriage or preterm labor, if consumed in high amounts.

Be on the safe side: It is best to discuss the herbal teas you are drinking with your physician or midwife, as they may have undesired side effects.

Caffeine is considered safe in moderate amounts, 200 mg per day (2 cups of coffee). But in high doses, it could affect the baby?s heartbeat as well as lower birth weight.

Be on the safe side: Limit the consumption of coffee and other caffeinated beverages during your pregnancy

It has been said repeatedly but alcohol is still a no-no during pregnancy. Women who consume alcohol during their pregnancy have a greater chance of having a child with fetal alcohol syndrome (FAS). Some characteristics of FAS: low birth weight, facial abnormalities and some learning difficulties later in life.

Be on the safe side: Don’t drink alcoholic beverages during pregnancy.

Listeriosis and Pregnancy What is Your Risk

Food Safety for Moms to Be

Fight Bac!

American Pregnancy Association

If this sounds like you, read further for some quick tips:

Picture courtesy of the USDA

Serving Size
Listed first on the nutrition facts label is serving size. This represents the amount of food you’re likely to eat in familiar dImen?sions such as cups and teaspoons. Also, next to each serving size in parentheses is the weight. Keep this in mind. Some items are denser, and you’re more likely to eat less.

At a glance: Adjust accordingly. How much are you likely to eat? For instance, if the. serving size is 1/2 cup and you eat 1 cup, you double the calories, etc.

Calories
The next section contains calories. This indicates the amount of energy from carbohydrales, protein and fat. Also listed in this section is the amount of calories from fat.

At a glance: Compare the total amount of calories with the amount of calories from fat. Limit the calories from fat to 1/3 of the calories.

Fat
The leader of the next compartment is fat It remains the least popular and most abundant macronutrientin Americans’ diet. Although fat may be a dirty word, all fats aren’t created equal. To dffferentiate the good and bad, the amount of trans fat and saturated fat are listed below total fat.

At a glance: Limit the total fat grams to less than 20 percent of the daily values. Aim for 2 grams or less of saturated fat and 0 grams of trans fat.

Carbohydrates
With the past concern about carbohydrates, you may hear an alarm when looking at total carbohydrates-don’t be concerfed. The amount of total carbohydrates on the label includes complex carbohydrates simple sugars, as well as fiber.

At a glance: More fiber and less sugar! Look for foods containing at least 3 grams of fiber per serving. Limit refined sugars by checking the ingredient list for glucose, dextrose, molasses, brown sugar, high, fructose, corn syrup, etc.

Vitamins and Minerals
The last section of the food label contains underrepre?sented nutrients in our diets. Like fiber, Americans don’t consume enougb nutrients such as calcium, iron, vitamin A and vitamin C–nutrients that may prevent diseases like osteoporosis and cancer. Manufacturers list other vitamins and minerals on labels voluntarily.

At a glance: Aim for foods Contalning at least 20 percent of the daily value of each nutrient, if possible.

The Food Label

When wine vineyards ferment grape juices and their skins they produce a carmine colored brew, known as red wine. This skin contact produces a wine with more benefits. Grape skins contain a multitude of antioxidants, among them resveratrol. Resveratrol has been shown in studies to reduce the incidence of cardiovascular disease, cancer, strokes, and even Alzheimer’s disease.

Some of the benefits:

� Heart disease � Red wine lowers bad cholesterol (LDL) and raises good cholesterol (HDL).
� Cancer � Red wine has been shown to clear up some of the free radicals that cause cancer. Specifically, the tannins, another antioxidant, and resveratrol may stop and prevent tumor growth.
� Stroke � Red wine increases the blood flow to the brain, preventing strokes.
� Alzheimer�s disease and dementia � Red wine reduces the amount of compounds that causes the plaque associated with Alzheimer�s disease.

So what does this mean? The key to reaping the benefits is moderate consumption, consuming between one to two 4-ounce glasses per day. Excessive consumption may negate the positive benefits.

Here are some other drawbacks: If you have a histamine sensitivity stay away from red wines, as it may trigger a reaction. Likewise, those who suffer from migraines should avoid it. Many migraine suffers have a sensitivity to red wine.

For more information about food and wine pairing visit:

www.foodandwine.com

For information about the health benefits of red wine visit:

De-Vine�the Benefits of Wine
Red Wine Benefits Keep Adding Up

The goal of children�s weight management should be to maintain current weight or to slow weight gain. In other words, low calorie diets are a no-no and parents should avoid putting their children on one sans supervision by a physician or registered dietitian. Restricted diets put kids at risk of malnutrition at a critical period in their development.

Photo courtesy of the USDA

To change your child�s eating pattern follow some of these guidelines. Base meals on the food guide pyramid. The government designed the new pyramid to reinforce healthy eating habits. Envision the pyramid when preparing meals. Visually divide your child’s plate. Place more whole grains than meat on the dish and include a serving of vegetables and/or fruits.

Keep in mind another eating pattern: serving sizes. Children�s servings are smaller than adults are. The rule of thumb: one serving size equals one tablespoon for each year of the child’s age. For example, if your child is four years old their serving size would be four tablespoons. Let your child decide if the serving size is large enough. Allow seconds helpings.

Also, change how you as a family eat. Make meals a leisurely event. Eat slowly, savoring each bite. And consume dinner at the table. Limit family meals in front of the television.

Increase activity level. Studies prove that sedentary kids are more at risk for obesity. Encourage at least 60 minutes of physical activity per day. Divide it into fifteen-minute chunks if necessary. Go for a walk. Take your child to the playground. Enroll him or her in competitive sports. Not only will this help weight management but it will also improve your child’s self-esteem and social skills.

Overweight children are more likely to become obese adults. Incorporating healthier habits will help them evolve into healthier and happier adults.

Here are some tips on how to help your child lose weight:

� Replace junk food and candy with healthy snacks. For example: carrots, apples, celery, and peanut butter and jelly sandwiches
� Replace fried items with baked items. Instead of fried chicken, cook baked chicken.
� Replace meat items with legumes once or twice a week. Cook red beans and rice instead of meat loaf.
� Replace rich desserts. Instead of cheesecake, give them sherbet.

MyPyramid for Kids
Healthy Habits for Kids