Truth on Tuesday

Are Diet Sodas worse than regular Sodas?


I always find this topic interesting.  On the one hand, we have a beverage that contains more sugar than a donut and has single-handedly been recognized as a huge contributor to the obesity epidemic in America (1).  Then, we have our "diet friendly" zero calorie beverage packed full of God knows what.  Recent in the headlines, more and more stories of diet soda consumption is linked to a variety of health issues including stroke, cancer, and even, oddly enough, obesity.  So, which is worse? Our super sugary friend or his ever-appealing, low calorie diet cousin?


If you want to talk about immediate health effects (or which one will kill you first), my money goes on regular soda. Much of this has to do with the amount of sugar and excess calories sodas provide in the typical American diet.   Here's where I lay case:

• According to the USDA, 16% of calories in the typical American’s diet come from refined sugars and half of those calories come from beverages with added sugar
• Soft drink consumption has tripled in the United States in recent decades. This trend parallels the dramatic increases in obesity (2).
• 1 can of soda per day could lead to a weight gain of 15 pounds 1 year (1)
• For each additional daily serving of sugar-sweetened soft drink consumed the risk of obesity increases 1.6 times (3)

Other health risks of regular soda consumption include increased dental caries (cavities), kidney issues, osteoporosis and various metabolic diseases including diabetes, heart disease, and hypertension. 

But hold the phone on diet drinks....

While some studies have linked consumption of diet sodas to both metabolic syndrome and type 2 diabetes (4,5) it is likely that there are various confounding factors that play into this and that diet drink consumption is not, in fact, the cause for these health conditions (6). 

Most studies conclude that consumption of artificially sweetened beverages, such as diet sodas, is unlikely to promote weight gain or metabolic dysfunction--however, some evidence suggests that the intense sweetness of artificial sweeteners, which can be between 160-13,00 times sweeter than sucrose (7), maybe condition the palate toward a greater preference towards sweets and thus may enhance appetite (8). Also, consumers of diet soda may use the zero calorie beverage as rationale for consuming other higher-calorie foods leading to weight gain (9).

It is important to point out that while diet soft drinks appear to be a safe bet to control weight gain, we are unsure of the long term health effects of diet drinks. In addition to the unknown effects of artificial sweeteners, there have been reported concerns about he phosphoric acid in diet sodas and their effect of Iron absorption in women (10). Phosphoric Acid is added to carbonated beverages to keep the pH low, help them stay bubbly, and hold caffeine in the beverage. However, excess intake can set you up for deficiencies in various minerals such as  calcium iron and Magnesium (11). Research has liked diet cola consumption to osteoporosis based on the notion that phosphoric acid interferes with calcium absorption and contributes to imbalances that lead to additional loss of calcium (12).  Other health concerns include decrease kidney function, as a recent review found that consumption of  more than 2 servings per day of artificially sweetened soda is associated with a 2-fold increased odds for kidney function decline in women (13).


The Bottom Line:
STOP DRINKING SO MUCH SODA. Period. Whether it's diet or regular, it's not doing anything good for you.  If you're having a coke at lunch you're adding in excess non-nutritive calories. 150 calories per can- so how many extra calories do you think are in that 32 oz? Well, I'll tell you: 382. That a meal of pure sugar. If you're choosing diet sodas I would just caution you to be aware of the things mentioned above and if you're drinking more than 1 (12 oz. can) a day, it's probably time to cut back. 

PS- this ad is a joke.

1) Malik, V. & Hu, F. (2012). Sweetners and risk of obesity and type 2 diabetes: the role of sugar-sweetened beverages.  Current Diabetes Report.


2) Wolff, E. & Dansiger, M. (2008). Soft drinks and weight gain: how strong is the link? Medscape Journal of Medicine, 10(8), 189.


3) Squires, S. The Amazing Statistics and Dangers of Soda Pop. http://articles.mercola.com/sites/articles/archive/2001/03/10/soda-pop-dangers.aspx


4) Dhingra R, Sullivan L, Jacques PF, et al. Soft drink consumption and risk of developing cardiometabolic risk factors and the metabolic syndrome in middle-aged adults in the community. Circulation. 2007;116(5):480- 488.
 
5) Nettleton JA, Lutsey PL, Wang Y, et al. Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the Multi- Ethnic Study of Atherosclerosis (MESA). Diabetes Care. 2009;32 (4):688-694.


6) de Koning L, Malik VS, Rimm EB, Willett WC, Hu FB. Sugarsweetened and artificially sweetened beverage consumption and risk of type 2 diabetes in men. Am J Clin Nutr. 2011;93(6):1321-1327.


7) Brown RJ, de Banate MA, Rother KI. Artificial sweeteners: a systematic review of metabolic effects in youth. Int J Pediatr Obes. 2010;5(4):305-312.


8 Fowler SP, Williams K, Resendez RG, Hunt KJ, Hazuda HP, Stern MP. Fueling the obesity epidemic? Artificially sweetened beverage use and long-term weight gain. Obesity (Silver Spring). 2008;16 (8):1894-1900.


 9) Mattes RD, Popkin BM. Nonnutritive sweetener consumption in humans: effects on appetite and food intake and their putativemechanisms. Am J Clin Nutr. 2009;89(1):1-14.

10) Pynaert, I., Delanghe, J., Temmerman, M., & De Henauw, S., (2007). Iron intake in relation to iron status of young adult women. A

Ann Nutr Metab. 2007;51(2):172-81. Epub 2007 May 29.

11) Johnson, S. (2001). The multifacted and widespread pathology of magnesium deficiency. Medical Hypothesis, 56(2), 163-170.

Med Hypotheses. 2001 Feb;56(2):163-70.

12) Tucker, K., Morita, K., Qiao, N., Hannan, M., Cupples, A., & Kiel, D. (2006). Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham osteoporosis study. American Journal of Clinical Nutrition, 84(4), 936-942.

13) Lin, J. & Curhan, G. (2011). Associations of sugar and artifically sweetneded soda with albuminuria and kidney function decline in women. Clinical Journal of American Society of Nephrology, ^, 160-166.

Meatless Monday

Feeling some Italian tonight?  Having a vegetarian pasta dish will cut down on the saturated fat content without having to sacrifice rich flavor.  This Baked Pasta Shells recipe uses reduced fat version of Ricotta, mozzarella, and Parmigiano-Reggiano cheeses in place of meat, which adds to the protein content- serving packs 29 grams! In addition to being a good source of protein, cheese is a good source of calcium and the amino acid tryptophan. We all know the importance of calcium for building and maintaining bone mass, but calcium is also important for blood pressure and plays a role in nerve conduction and  muscle contraction (1). Additionally, a study published in the American Journal of Clinical Nutrition not only shows a diet rich in calcium, which is supplied by low-fat cheese, is associated with fat loss (2).

Baked Spinach and Ricotta Stuffed Pasta Shells

Serves 4

Tip: Use a cup of thawed frozen spinach instead of fresh to save on time-- just be sure to squeeze it well to remove any excess water. Serve with fresh salad to complete the meal!

Ingredients

16 jumbo pasta shells
2 teaspoons extra virgin olive oil
1/2 pound baby spinach
2 cloves garlic, finely chopped
1/2 pound part-skim ricotta cheese
1/2 pound part-skim mozzarella cheese, grated
1 egg, lightly beaten
1 tablespoon chopped basil
1 1/2 cups marinara sauce
2 tablespoons grated Parmigiano-Reggiano cheese

Method

Bring a large pot of salted water to a boil. Add pasta shells and cook until al dente, about 10 minutes. Drain well then toss with oil in a large bowl; set aside.

Preheat oven to 375°F. Put spinach into a large skillet and drizzle with a tablespoon or two of water. Cover and cook over medium low heat, tossing occasionally, until just wilted; drain well. When cool enough to handle, squeeze to remove any excess water. Chop spinach and transfer to a large bowl. Add garlic, ricotta, mozzarella, egg and basil to make the filling.

Spread a few spoonfuls of marinara sauce in the bottom of a shallow baking dish large enough to hold the shells in a single layer. Fill each shell with spinach mixture and arrange in the dish. Pour remaining sauce over and around the stuffed shells and top with Parmigiano Reggiano. Cover with foil and bake until hot throughout, 20 to 30 minutes, then uncover and continue baking until golden brown, about 10 minutes more.

Nutrition

Per serving: 450 calories, 22g total fat, 10g saturated fat, 110mg cholesterol, 1060mg sodium, 36g total carbohydrate (4g dietary fiber, 5g sugar), 29g protein

*Recipe taken from Whole Foods

1) Hajjar IM, Grim CE, Kotchen TA. Dietary calcium lowers the age-related rise in blood pressure in the United States: the NHANES III survey. J Clin Hypertens 2003 Mar-2003 Apr 30; 5(2):122-6 2003.

2) Gunther CW, Lyle RM, Legowski PA, James JM, McCabe LD, McCabe GP, Peacock M, Teegarden D. Fat oxidation and its relation to serum parathyroid hormone in young women enrolled in a 1-y dairy calcium intervention. Am J Clin Nutr. 2005 Dec;82(6):1228-34. 2005.

Fitness Friday

It's Friday and you're muscles are sore from your grueling workout all week long, right?  Well, how about some relief.  It's important to take days off, but rather than lying around on the couch & catching up on your DVR, why not incorporate in an "active rest" day?  By this I mean taking a day to a lower intensity activity such as taking a walk at the park with a friend or going to a yoga class.


You hear celebrities rave about yoga all the time and they may be onto something.  Here are a few ways yoga can benefit you and why it's worth adding in to your current routine:

• Stress Reduction- Yoga can be a great way to shift your focus away from your busy day and help calm you as you move through poses that require both balance and concentration.

• Better Posture- The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy.

• Increased Flexibility- A key component of fitness that is often overlooked, flexibility decreases with age and contributes to decreased range of motion.  By gaining and maintaining flexibility, you will help to  decreases risk of injury from sports or basic activities in life.  

• Core Strength- One of the premises of yoga is that you are using the weight of your own body for overall strength.  Many of the poses require you to draw strength from your core in order to stabilize your body. A strong core helps heal and reduce injuries, which is why many athletes do yoga as cross training.

• Improved balance- An integral part of the yoga exercises involve balance and control over your body. With a consistent practice, you will find that your overall balance will improve outside the yoga class

• Body Awareness- Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.

To find a Yoga class near you, click on one of the following links. Many places offer free classes & new member trial specials

http://www.sunstoneyoga.com/LocationsSchedules.aspx

http://www.yogasportdallas.com/?gclid=CIua46e3_q0CFS6Ctgod4U4Atw

http://www.gaiaflowyoga.com/

http://www.uptownyoga.com/

Thank God It's Thursday

Thank God for patio weather in February! What a perfect time to enjoy happy hour with friends to kick start the weekend. Voted Best Patio Bar with a View, BarBarlment is the perfect place to enjoy a few beverages with while taking in the sites of the Dallas skyline.  The BarBelmont patio is just off the lobby of the historic Belmont Hotel, a 1940s motor court designed by legendary architect Charles Dilbeck that has been renovated into a glam destination for visitors and locals alike. Owing to the Oak Cliff location, the crowd is eclectic and cool. 

Split a Grilled Salmon Appetizer with friends for a healthy Happy Hour snack.

Skinny Sips

• Leaf & Pepper Martini- Infused Pepper Vodka, Crushed Pink Peppercorn, Pickled Sweet Garden Peppers & Celery Bitters
• The Ice Pick-Sweet Tea Vodka, Stoli Citrus, Paula’s Texas Lemoncello, Mint & Lemon Juice
• Ladies & Gentlemen Bacardi Red Rum, Champagne, Honey Peach Preserve & Orange Twist

After enjoying a drink & taking in the site, head over to Smoke for handmade, homegrown local eats.  Chef Tim Beyres was voted Best DFW Chef in 2010 and is constantly coming up with orignal unique dishes for the seasonal menus.  Here are a few options to try that are on the lighter side, as well as my recommendations on how to order them to save on some calories:


Healthy Bites

• Pickled Rock Shrimp Ceviche with Rio Star Grapefruit, Cilantro & Agave-
• *Order all sauces on the side
• *Add a side salad w/vinegerette dressing on the side
• Cast Iron Seared Sea Scallops with Brussels Sprouts, Our Pancetta, Lemon and White Beans
• *Skip the pancetta & add a side salad
• Whole Roasted Fish with Asparagus, Sausage & Preserved Lemon Anchovy Butter
• *Skip the sausage
• *Ask for the fish to be grilled & to have the sauce on the side

Headed there for Brunch? Try these items for a healthy morning:

• The Omelet with Salad & The Things Inside:
• Order with: Goat Cheese, Tomato, Mushroom, Asparagus, & Spinach
• Farm Eggs Cooked Your Way
• *Skip meat and add Feta cheese instead
• *Order with a side of wheat toast
• *Order fresh fruit as your side

Wine Down Wednesday

We all love our weekly glass of vino, and here's a few more reasons to cheers:

• The French Paradox- It's science! Researchers found it odd that individuals who lived in France had lower incidences of heart disease despite their high fat diets and consumption of wine with each meal.  One thing they contribute to this phenomenon is certain phenolic compounds found in wine actually protect against oxidation which can lead to heart disease (1).
• Wine boosts Memory- Careful with this one, because too much wine can lead to just the opposite.  However, recent studies have shown wine consumption to reduce the risk of both Alzheimer's and dementia (2).
• Wine drinkers tend to eat healthier & exercise more- It seems that wine consumption fits well into a healthy diet.  In fact, researchers have found that indulging in a glass or two doesn't lead to weight gain (3), provided you are staying active
• Wine promotes longevity- Likely attributed to the things mentioned above, both high-wine-consumption and low-wine-consumption among individuals has shown reduced mortality risks compared with those who abstain from alcohol (3).

In addition to these health benefits, wine is a great compliment to a delicious healthy meal! Here are a couple tips on serving the right wine with your next meal:

• Richer foods usually go well with richer, heavier wines while lighter foods demand light wines
• Red wine typically is served with red meat, white wine with white meat and fish, and sweet wine with desserts
• Serving temperatures should be lower for white (45-50 degrees Fahrenheit) than for red wines (50-60 degrees Fahrenheit)
• There is a right and wrong way to hold a wine glass-- Wine glasses should always be held by the stem and not the bowl because the heat of the hand will raise the temperature of the wine
• Not all wines improve with time. In fact, a vast majority of wines produced are ready to drink and do not have much potential for aging. Only a rare few will last longer than a decade

So uncork a bottle tonight & toast to good health!

1) Renaud, S. & Guegen, R. (1998). The french paradox and wine drinking. Norvartis Foundation Symposium, 216, 208-217.

2) Vasanthi, H., Paramesawri, R., Deleiris, J., & Das, D. (2012). Health benefits of wine and alcohol

3) Barefoot, J., Gronbaek, M., Feaganes, J., McPherson, R., Williams, R. & Siegler, I. (2002). Alcoholic beverages preferences, diet, and health habits in the UNC alumni heart study. American Journal of Clinical Nutrition, 76(2), 466-472.

 

Truth on Tuesay

Detox Diets:
a Do or a Don't?


Master Cleanse. Fat Flush. The Raw Food Detox Diet. They're all out there and undoubtedly popular this time of year. These crazy diet plans promise to remove various toxins from your body and allow you to drops lbs fast. Some even claim to cure problems such as GI distress and food intolerances.  But is it really necessary to go on a detox diet? Here's some truth:

Let's start by defining detox.  Now, before the recent craze, the word “detox” referred mainly  to a medical procedure that rids the body of dangerous, often life-threatening, levels of alcohol, drugs, or poisons. Patients undergoing medical detoxification are usually treated in hospitals and the treatment generally involves the use of drugs and other therapies (1).  These days, we associate detox more with the idea of products or supplements, such as laxatives, diuretics and other components that aid in removing various "toxins" we're exposed to through food, water, and the environment. 


But while we are exposed to many a lot more chemicals than we were 20-30 years ago, there is really no health advantage of going on a detox diet.  Individuals who go on detox diets may be reducing their exposure to toxins but there is no evidence to support which toxins they are and to what extent it may help (2).  

In fact, most research shows that going on these extremely low calorie restrictive diets actually lowers the body's metabolic rate.  So while you will likely lose weight, as soon as you resume normal eating you will gain the weight back quickly as you body is not use to metabolizing a normal amount of food.  Other risks associated with detox diets include dehydration, electrolyte imbalances, and kidney problems (3).

Another thing to consider is that fact that all of these detox and cleansing supplements being sold at your local GNC or late night infomerical are not being regulated by the FDA.  Most health professionals will echo the notion that none of the herbal laxatives, syrup, or saltwater solutions serve as effective methods to remove toxins (2).  

Keep in mind too that our bodies are very equip at eliminating toxins naturally.  Both the liver and kidneys play important roles in the elimination of toxic substances within the body.  The liver produces proteins called metallothioneins that aid in metabolizing dietary nutrients like copper and zinc and act to neutralize hazardous metals such as lead, cadmium, and mercury, before they are eliminated from the body (1). The liver also produces various enzymes that act to breakdown toxins and harmful substances acquires from various drugs or medications.  The kidneys also act to filter out various wastes from the body.

The Bottom Line
Going on a fast, cleanse or detox diet for a 2-3 is not going hurt you.  In fact, some people find it motivating to eliminate junk foods from their diets to "jump start" a healthy eating plan.  However, it's important that you have a healthy eating plan in place to follow.  If you're looking to eat cleaner, try "detoxing" from things like fast food, sugary snacks and sodas, and most processed foods.  Shift your focus to whole foods like fruits, vegetables, lean meats, and dairy.  So long as you are feeding your body a generally healthy & balanced diet along with regular exercise and adequate fluids,  getting good rest and staying up to date on your medical check ups, your body will do a fine job at defending itself against the chemicals and toxins it's exposed to.  If you really feel like you may be experiencing undue fatigue, gastrointestinal problems, or unexplained weight loss or gain, I would recommend speaking with your doctor instead of jumping on the detox diet train. 



1. The dubious practice of detox. (2008). Harvard Women's Health Watch, 15(9), 1-4.

2. Shaeffer, J. (2008). Spring Cleansing: Assessing the benefits and risks of detox diets. Today's Dietitian, 10(5), 34.

3. Detox danger: trendy colon cleansing, risky ritual. (2011). http://yourlife.usatoday.com/health/story/2011/08/Detox-danger-Trendy-colon-cleansing-a-risky-ritual-/49753954/1  

Meatless Monday

The one problem many vegetarians fall subject to is eating a diet that is too low in protein.  Research has shown that individuals on low protein diets have a lower metabolic rate at rest than those who consume a diet that has adequate protein (1).  So how much protein should you be eating?  A good rule of thumb is to consume about 1.0- 1.2 grams of protein per kilogram body weight, or 1.2-1.4 grams per kg if you are active.

In the spirit of Meatless Monday, I wanted to talk about a good vegetarian protein source- Quinoa. Pronounced KEEN-wah, Quinoa is an amino acid rich seed that originated as a dietary staple in South America. Just 1 cup packs 9 grams of protein, which is more than the 8 grams found in an egg.  

Often categorized as a grain, quinoa cooks up into a fully, slight crunchy texture that can provide a somewhat nutty flavor.  What makes quinoa superior in terms of nutrition is that it is considered to be a complete protein, meaning that it includes all nine essential amino acids.  Also, since quinoa is a good source of manganese, magnesium, folate, and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis (2,3,4,). 

Quinoa is also gluten-free, so it is a great option for people with Celieac disease or gluten sensitivity. 

So try Quinoa tonight in this Meatless Monday recipe for

 Quinoa Stuffed Peppers

Serves 6

Ingredients

• 1 tablespoon olive oil, plus more for oiling the pan
• 1 red onion, chopped
• 1/2 pound sliced mushrooms
• 1 cup chopped carrots
• 7 bell peppers (1 cored, seeded and chopped; tops removed and reserved from remaining 6 then cored and seeded)
• 1/2 cup chopped parsley
• 1/4 pound baby spinach
• 1 1/2 teaspoons ground cinnamon
• 3/4 teaspoon ground cumin
• 1 cup uncooked quinoa, rinsed and cooked according to package directions
• Salt and pepper to taste
• 1/2 cup roasted, salted cashews

Method

Heat oil in a large skillet over medium high heat. Add onion and cook, stirring occasionally until transparent, 8 to 10 minutes. Add mushrooms and cook until softened, 4 to 5 minutes more. Add carrots and chopped peppers, cook until just softened, then add parsley and spinach (in batches, if needed). Let spinach wilt then stir in cinnamon, cumin and cooked quinoa and toss gently to combine. Add salt, pepper and cashews and cook 1 to 2 minutes more. Set aside to let filling cool until just warm.

Meanwhile, preheat oven to 350°F. Grease a 9- x 13-inch baking pan with oil then set aside.

Divide quinoa mixture evenly among remaining 6 bell peppers, gently packing it down and making sure to fully fill each pepper. Top each pepper with its reserved top then arrange them upright in prepared pan. Cover snugly with foil and bake, checking halfway through, until peppers are tender and juicy and filling is hot throughout, about 1 hour. Transfer to plates and serve.

Nutrition

Per serving (1 pepper): 250 calories (90 from fat), 10g total fat, 1.5g saturated fat, 0mg cholesterol, 280mg sodium, 36g total carbohydrate (7g dietary fiber, 6g sugar), 9g protein

*Recipe taken from Whole Foods






1.  Bray, G., Smith, S., Jonge, L., Xie, H., Rood, J., & Martin, C. (2012). Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating. Joural of the American Medical Assocaition, 307, 47-55.


2. Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.

3. van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. Black women. Diabetes Care. 2006 Oct;29(10):2238-43. 2006. PMID:17003299.

4.Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease. Am Heart J. 2005 Jul;150(1):94-101. 2005. PMID:16084154.