Food Label Overload

Sorting through the information on labels can be confusing and misleading, since manufacturers purposely design them that way. The most important number is the calories per serving, and serving size. At the end of the day, watching weight is all about the calories. Budgeting them is an art that is learned over time, so where the calories come from just helps you to budget. So when you need to make an "eat it or skip it" decision, check the data that includes saturated fats next (below 2 grams per serving is best). Unless you know the amount of calories provided by a certain food, you won't know just what you are getting.You may decide to pass on the 70 calories in that tablespoon of chocolate chips!

The Versatile Papaya

You don't have to visit the Caribbean to get that tropical flavor. Just pick up a papaya! They are a great addition to salsas, pico de gallo, black bean dishes, and of course, fruit salads. They pair up wonderfully with mango, melon, and pineapple. Dice and top on grilled salmon, pork, or chicken. Papaya juice makes a fabulous meat tenderizer for your favorite grilled dishes. The enzymes help to break down the tough collagen, and the same enzymes are great for digestion and can relieve that uncomfortable "full" feeling after a hearty meal.
Papayas are also nutritional powerhouses. Each cup of cubed papaya provides 2&1/2 grams of fiber, more than a days supply of vit. C, 28% MDR of vit A, folate, potassium, and for only 60 calories. So don't stop at just one cup!
Look for papayas that are partly yellow on the outside - if they are green, they won't ripen properly. Store at room temp. until mostly yellow. Slice open the fruit, scooping out the seeds with a large spoon, and cut away the skin. Sprinkle on some lime or lemon juice - enjoy!

Don't Be Fooled

Most weight loss products don't work, and many bring unwelcome side effects. Here's what researchers have found.

Hoodia  Unilever withdrew it's $27 million investment in Hoodia in 2008, and now that the clinical trials have been published, we know why. Of the 42 women between the ages of 18 to 50 in the trial lost no more weight than the women who took a placebo. Worse yet, the Hoodia takers reported 5 or more times the number of side effects that include headaches, dizziness, nausea, vomiting, fatigue, and gas. Blood pressure also rose 5 to 16 points in two weeks.

Lipozene  In two published studies, dieters who maintained a steady calorie intake of 1200 calories a day and exercised regularly, lost 3 - 4 pounds over those who took a placebo. Participants who did not change diet or lifestyle lost no weight. So much for the "no change in lifestyle needed" claim. The ingredient in Lipozene is a soluble dietary fiber that swells in the digestive tract and gives a feeling of fullness. It may help with dieting and weight loss if you are cutting calories. However, because it swells so much, it can cause choking or block the throat, esophagus or intestines unless it is taken with at least 8 oz. of water, and never take it before going to bed.

Acai  For over 5 years, the fraudulent claims of easy weight loss have shamelessly sailed the internet. As of yet, no studies have proven that acai berry pills do anything to help with weight, muscle, or fat.

African Mango  Rich in soluble fiber, it works no different for weight loss as any other high fiber diet. As for pills containing the extract, no studies funded by anyone other than the investors have surfaced.

Green Tea Extract  Overall, the studies show that those who used product lost one pound more than those taking a placebo. Caffeine could be the ingredient taking the credit for that one. The concentrated form of EGCG (the antioxidant in green tea) may be responsible for 34 cases of liver damage, according to the U. S. Pharmacopeia.

~American Journal of Clinical Nutrition, 2010

~Drug Safety, 2008

Purple Potato Eaters

Lose weight and lower blood pressure with this Korean folk remedy - purple potatoes! The researchers suggest that purple potatoes are an effective agent to reduce blood pressure and lower the risk of heart disease in people with high blood pressure -- without weight gain. The purple vegetable has many of the same healthful plant pigments as purple fruits. It's rich in antioxidants, such as anthocyanins, carotenoids, and phenolic acids, which may reduce chronic inflammation linked with heart disease and stroke. Pigmented potatoes also have high amounts of chlorogenic acid, a substance shown in animal studies to reduce elevated blood pressure.
People in the studies did not gain weight when they added two servings a day to their usual calorie intake. It is safe to reason that if the potatoes replaced a typical serving of starch, that weight loss would occur.
Microwaving the purple spuds and eating them with their skins on is one of the best ways to get the most antioxidants and plant pigments from them. The variety Purple Majesty perform beautifully in the kitchen, mashing, baking, roasting and microwaving to perfection, and make spectacular chips and crisps. They'll make a great "goulish" Halloween party snack! Potatoes in general are a good source of vit. C and potassium, and the skins add more fiber to your diet.

~ Journal of Agricultural and Food Chemistry, 2012

When The Terms "Enriched" or "Fortified" Are On The Label

Both terms mean that nutrients have been added to make the food more nutritious. Enriched means nutrients that were lost during food processing have been added back. An example is adding back certain vitamins lost in processing wheat to make white flour. Fortified means vitamins or minerals have been added to a food that weren't originally in the food. An example is adding vitamin D to milk, or calcium to orange juice.
~Academy of Nutrition and Dietetics