Foods are not always what they seem. You may think that what you’re buying at the grocery store is a “health food”, but you could be deceived by smart marketing and hidden fillers or junk. This is the start of series of blogs that will examine the common problems with foods that have historically been considered nutritious.

How can you determine the real deal from the imitators? If you read the labels and know what to look for, you can optimize the nourishment you receive from some of your favorite foods.

Yogurt
People have been making and consuming yogurt for centuries. In 1916, the first packaged yogurt was introduced in Europe, and in 1940 it made its way to the US. Yogurt is known for its live and active cultures, which keep your digestion system healthy and support the immune system, but it also provides calcium, protein, magnesium, Vitamins B-6 and B-12 and more.

The popularity of yogurt has created a plethora of added options, such as blended flavors, bright colors and granola, candy or sprinkle mix-ins. To please calorie counters, many yogurts use aspartame instead of sugar, while others add too much sugar in order to appeal to the American palate. In addition, some yogurts don’t even contain live and active cultures because they’ve been heat- treated to extend shelf-life.

Here is what you should look for when choosing yogurt (most of which is sold in either 6 oz or 8 oz sizes):

− Live and active cultures
− Low fat or skim milk
− 3% calcium per ounce (equals at least 18-24% of your RDA for calcium)
− No more than 5 grams of sugar per ounce (that’s 30g for a 6 oz and 40g for an 8 oz)
− 30 calories or less per ounce (160-240 calories)

And avoid:

− Aspartame
− Colorings
− Mix-in toppings
− Heat-treated

The ideal way to enjoy yogurt is by using low-fat or fat-free plain mixed with your own toppings—like fresh fruit or cereal—but, there are healthy flavored-varieties in the dairy aisle.

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If your food is bursting with a medley of flavors, can this actually trigger your appetite and cause you to overeat? That’s the belief of Dr. David Katz, Director of the Yale Prevention Research Center.

Katz points to research to back-up his premise. Medical evidence has suggested that eating certain basic foods trigger different appetite centers in the brain. So if you eat something salty and sweet within the same meal, both appetite centers are stimulated and signal you to continue eating until satiated.

Katz theorizes that the fewer appetite centers we activate, the less we’ll be prompted to eat. The reverse is also true—the more centers we trigger the more food we need to feel satisfied. This may explain why buffets and dining situations, such as Thanksgiving, can lead us to overeat. You fill your plate with a ‘little of this’ and a ‘little of that’ and next thing you know you’re craving more, although you feel full.

Even if you attempt to limit the flavors you eat at one time, fast food and conventional snacks could be unforeseen pitfalls. Katz points to popular items like salty chips, which may also contain sugar, and sweet cereals, which may contain salt. Our taste buds only detect the prominent flavor, but our brains recognize both. Is this why you can’t stop at just one chip?

The saying goes, “variety is the spice of life.” In this case, could variety be the downfall of America’s waistline?

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Dr Tabor:
I’m trying to manage my weight; does fiber intake have any impact? Also, I’m confused about the difference between soluble and insoluble fiber? —Marilyn R., CT

Marilyn:
A fiber-rich diet has many health benefits. Besides helping you maintain a healthy weight, fiber has been linked to heart health, a reduced risk of type 2 diabetes and more. The Institute of Medicine recommends that, depending on age and sex, you should consume between 21 and 38 grams of total fiber each day. Most Americans, however, barely reach half of this quota. Women under the age of 50 should aim for 25 grams, while men in this age range should try for 38 grams. Women over 50 years should strive for 21 grams and men who are 50 plus need about 30 grams.

Fiber is a carbohydrate found in plant-based foods such as whole grains, legumes, vegetables and fruits. It cannot be digested, has no calories and keeps you feeling fuller, longer. There are two categories of fiber, soluble and insoluble.

Insoluble fiber acts as a bulking agent in the digestive tract. It helps move waste along in the digestive process so that you remain regular.

Soluble fiber becomes gel-like as it dissolves in water. This allows for it to bind to fatty acids and carry them out of the digestive system, thus contributing to lower cholesterol levels. Soluble fiber also limits the absorption of glucose from the intestine, helping to control blood sugar levels.

Both forms of fiber have merits. Currently, there is no consensus on the proper ratio of soluble to insoluble fiber, in relation to your total daily fiber intake. You will get the most benefit by including the two types in your diet, through consumption of various food sources. Many food labels divide fiber content into the two categories, which can help you keep a tally.

If you don’t already consume the target 21 to 38 grams of fiber, slowly increase your consumption over a few weeks to avoid bloating and abdominal discomfort. Food sources of fiber are optimal. Be sure to spread intake throughout the day and drink plenty of water.

In good health,
Dr. Tabor

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An automobile's engine uses fuel to power and operate the car. Similarly, your body functions because the metabolism converts food into energy. If you have a fast metabolism, it doesn't mean you will be skinny and if you have a slow metabolism, it doesn't mean you will be overweight. The key is to consume only the amount of calories your metabolism can burn. If you eat more food (essentially more calories) than your metabolism burns in a day, you will eventually gain weight.

Your total metabolism has three components:

• Basic body functioning (or basal metabolic rate) - this is the energy needed for your vital organs, such as the heart and lungs, to work; rate decreases with age.


• Food processing (or thermic effect of food) - a relatively consistent rate, its the energy needed to process food.


• Exercise - energy needed for any physical activity; you have total control over this rate; the more frequent and intense your activities are, the more you will burn.

The most effective way to alter your metabolism is to increase your physical activity. Activities should include an exercise routine, but incorporate lifestyle changes that keep you moving—vacuuming, taking stairs and shopping. Expand your workout routine beyond just aerobic exercises. Also, engage in anaerobic exercise, which is resistance training, such as weight lifting. This will help you build lean muscle mass.

Avoid the trap of supplements and drugs that claim to increase your metabolism and burn fat. Many of these products create little or no results and may have unwanted, and even serious, side effects.

Don’t skip meals. When you go for an extended period of time without eating, your body thinks it’s starving. It kicks into survival mode. Your metabolism slows to conserve energy. Then when you eat again, the body stores calories as fat in preparation of future food deprivation. To avoid a metabolism dip, eat small meals, consistently, throughout the day.

Incorporating minor and easy-to-adopt habits into to your daily routine will avoid loss of stamina and weight gain due to metabolic slow-down. Simply packing nutritious snack foods in the morning, eating a healthy breakfast and avoiding sedentary behavior whenever possible will ensure you are feeling energized and help to manage weight.

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Some of you may spend countless sessions at the gym—running, squatting and lunging—in an attempt to strengthen and improve the appearance of your backside. But, you may often wonder, “What is the best method for toning my butt?”

To get to the bottom of this dilemma, the American Council on Exercise (ACE) commissioned the University of Wisconsin, La Crosse, to examine various exercises used to work the gluteus muscles—the three muscles that form your butt.

Researchers chose eight popular gluteal exercises to test—traditional squats, single-leg squats, vertical leg press, quadruped hip extensions, horizontal leg press, step-ups, lunges and four-way hip extensions. All eight were evaluated by how much they activated each of the three glute muscles.

The result…there wasn’t one dominant winner. While two exercises, the horizontal and vertical leg presses showed mediocre results, the other six produced similarly strong outcomes.

The researchers did highlight the traditional squat and quadruped hip extension as possibly having the greatest toning affect.

During testing, participants conducted the quadruped hip extension without any weight. Researchers predict that the potential for better results may increase by adding ankle weights. To do this exercise:

1. Get onto all fours.
2. Your back should be straight and parallel to the floor, eyes looking down, arms straight, palms forward.
3. Lift one leg, while keeping the knee at 90 degrees.
4. Stop when the foot is pointed towards the ceiling.
5. Return the knee to the floor. Do up to 12 reps.
6. Repeat with the other leg.

All eight activities can help you strengthen and tone. The best routine should include a combination of various exercises, in order to prevent injury or boredom.

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