The Future of Nutrition Labels: Making It Easier to Be Portion-Savvy

Check out Diet Designs' latest blog at Huffington Post: 

The Future of Nutrition Labels

Diet Designs Uncovers Label & Nutrition Traps

Consumers today are more health conscious than ever.  Nutrition trends for 2012 stress healthier, sustainable, whole, and organic foods.  The “slow food” movement emphasizing “good, clean, and fair” food has become a way of life for many.   Beyond these hot topics, mindful individuals want to make healthy, nutritious choices.  Understanding nutrition claims and market tricks will allow the average shopper to make quick, healthy choices without spending hours comparing labels.

Certain claims on packaged items are regulated by the FDA.  A product with the following statements must abide by several restrictions:

·         Fat Free: Less than 0.5 grams of fat per serving

·         Low Calorie: No more than 40 calories per serving

·         Sugar Free: Less than 0.5 grams of sugar per serving

·         Low Sodium: No more than 140 mg of sodium per serving

·         High, rich in, excellent source of: 20% or more of the Daily Value of the nutrient

·         Less, fewer, reduced: 25% or less of the named nutrient

What are some other marketing terms that aren’t standardized by the FDA?  

·         Organic:  Must meet the USDA standards for organic production, without most synthetic fertilizers, pesticides, growth hormones, antibiotics, and genetically engineered ingredients.  Being labeled “organic” has nothing to do with the calorie, fat, or sugar content of a food.  I recommend going organic for particular fruits and vegetables- especially those that are considered part of the “dirty dozen”: http://www.ewg.org/foodnews/summary/.

·         Natural:  Only regulated by the FDA for meat and poultry products.  This label means “no artificial substances.”  Companies use the term “natural” on their products hoping that it will catch the eye of a health-conscious consumer; the product may not be superior to its competition.

·         Local: Not a monitored claim.  Shop at markets and nearby farms to know that your food is coming from a “local” source.

·         Free Range:  A USDA definition for eggs and poultry where chickens have “access to the outside;” no other specific spatial restrictions are given.  “Free range” beef and pork labels are not regulated.  Know your manufacturer and the company background to be safe about your meat choices.

·         Made with Whole Grains: A general term with a broad meaning.   The product may be 99% refined grains, while 1% is actually whole grains.  “Multigrain” is another overused word stating that the food is made with several grains.  At least half of all grains eaten should be whole grains; make sure that “whole” is contained in the ingredient list.

·         Lightly sweetened: Another expression that is not controlled.  Lightly sweetened is variable, depending on the size of your sweet tooth!

·         Fiber:  A product “high in fiber” may contain the isolated, added fibers such as inulin, maltodextrin and polydextrose; these types haven’t been proven to offer the health benefits from fiber found in fruits, vegetables, and whole grains.

Be wary of packaged foods that claim to be the newest, ultra- healthy solution.  Cookies, cakes, and snack foods are just that.  They won’t ever replace your best choices: whole foods with real ingredients, as prepared and delivered by Diet Designs.

Huffington Post & Diet Designs- Feet First

View our most recent article featured in the Huffington Post: Huffington Post & Diet Designs

Diet Designs Redesigns Your Body From the Bottom Up

People often ask me, "Where should I start taking better care of myself?" I suggest you begin from the ground up. At the end of a long day, sit back and put your feet first.

Feet are full of sensitive nerves and acupressure points, so they make a great starting point for your self-care regime. When you want to pamper yourself with pure pleasure, try my easy home treats for your feet. You don't need a masseuse on hand to enjoy a relaxing foot massage, and you can get everything you need for a spa-quality foot facial with one quick trip to the health food store. Put the spring back in your step!


Do-It-Yourself Foot Massage
Here are three ways to make your feet happy fast. You can do any or all of these techniques in a single session

• Work out the kinks. Start with a footsie roller with raised edges (check your local bath boutique) or an old-fashioned rolling pin. Sitting in a chair, place the roller or rolling pin on the floor beneath you, position your foot on top, and roll the entire length of your foot over the roller with moderate pressure. Continue rolling back and forth for about 5 minutes per foot.
• Roll away tension. Repeat the above exercise substituting a golf ball for the roller and focusing on the ball of your foot. Continue for 2 minutes per foot. Both these exercises relieve fatigue and cramping.
• Press for stress relief. Reflexology is a form of acupressure based on the premise that there are reflexes in the foot that relate to all organs and functions of the human body. Thought to balance digestion, improve circulation, and relieve pain, reflexology definitely feels great. For an easy, non-technical version:
• Start with a few ankle rotations to loosen joints and relax the feet.
• Take one foot at a time and apply firm pressure with your thumbs and forefingers to any points that feel good when you press them.

To find out more, visit the Reflexology Association of America at www.reflexology-usa.org.

Cranberry Foot Facial
This natural spa-style treatment uses sugar to remove callouses, cranberry-oil extract to give skin an antioxidant lift, and grapeseed oil to soften and smooth. Here's how to do it:

• Mix 3 drops of cranberry-oil extract into a bit of unscented body lotion. In a small bowl, combine 2 tablespoons grapeseed oil, 6 tablespoons sugar, and 10 drops cranberry-oil extract. In another bowl, mix 4 drops cranberry-oil extract with 1 cup hot water. Immerse a washcloth in the water mixture and set it aside to soak. Draw a large basin of hot water.
• Soak your feet in the basin of hot water for 10 minutes to soften the skin.
• Massage the sugar mixture into your feet, ankles, and calves with a loofah or sponge for several minutes. Wipe clean with the hot cranberry washcloth, then massage in the cranberry lotion while your skin is still damp.

Favorite Celebrity Healthy Breakfasts

 Ever wonder what breakfasts celebrity nutritionist Carrie Wiatt, M.S., recommends to her famous celebrity clients? Check out the newest article from youbeauty.com here:

READ ABOUT THE HEALTHY BREAKFASTS HERE!

Party & Holiday Guidelines from Diet Designs

Carrie Wiatt's Diet Designs

Party & Holiday Guildelines

Fighting fat between the weeks of Thanksgiving and New Years Eve can be very difficult.

Most people gain between 7 To 10 pounds during the Holiday Season.

The following guidelines will help you stay on course through the Holidays.

*NEVER GO HUNGRY TO PARTY.  Eat a salad, apple, or a yogurt first. Eat only the foods you like best at each party and pass on the rest.

*BEFORE YOU WALK IN THE DOOR OF A PARTY, HAVE A PLAN. Decide how many appetizers and drinks you will allow yourself, and stick to your plan.

*THINK OF “PARTY EATING” LIKE A BANKING TRANSACTION.  If you are overdrawn one night, pay back the next day by cutting your daily caloric allowance.  This doesn’t mean skipping meals entirely, just cut back your calories..

*IF YOU ARE PREPARING A HOLIDAY MEAL, HAVE FRIENDS AND FAMILY DO THE  TASTING FOR YOU.  All that tasting adds up.

*IF HAVING GUESTS OVER, PREPARE FOOD WITH LESS SUGAR AND FAT.  Sweet potatoes and mashed potatoes do not need butter or sugar.  Use corn bread stuffing instead of white bread stuffing.  Use Fat-Free chicken broth for stuffing and basting the turkey.  Utilize Low-Fat recipes available through Diet Designs.

       

*STOCK YOUR REFRIGERATOR WITH CUT UP FRUITS AND VEGETABLES AND HAVE YOUR DESIGNATED SNACKS AVAILABLE.

*TAKE TINY PORTIONS OF EVERYTHING.  Avoid gravies and fat filled dressings.  Have about 4 oz of Turkey (3 to 4 slices).  Use a tablespoon to gauge side dish portions.  Have fresh fruit and a 1” slice of your favorite pie.

  

*HAVE WINE OR BRANDY, instead of after dinner liqueurs, mixed drinks, or seasonal eggnog (unless it is non-fat). (1 glass of wine can count as 1 of your snacks.)

*IF SOMEONE GIVES YOU FATTENING FOODS AS A GIFT, GIVE IT TO SOMEONE ELSE, RIGHT AWAY.

Happy Holidays!

Keep Your Bones Strong After Menopause

Everyday our bones go through a complex process of building and remodeling.   After about age 30, the break-down component starts to take over and leads to a loss of bone density.  In postmenopausal women, estrogen production slows, making women more likely to suffer from osteoporosis.

Soy isoflavones were once considered a possible alternative to improve bone health.  However, clinical trials of soy have had mixed results.  A study by the Archives of Internal Medicine found no evidence for osteoporosis prevention as a result of soy supplementation.¹ In terms of menopause treatments and bone loss, each woman has a unique physiology and needs a plan that is customized to her individual needs.

Can prunes protect postmenopausal women against osteoporosis?  Prunes, known for their nutrient-dense, low-fat, and high fiber content, provide many vitamins and minerals while keeping us “regular.”   Recent studies show other unexpected health benefits of these super-fruits.

The British Journal of Nutrition reported that dried plums protect against bone loss and significantly increase bone density in the spine and forearm.  The study followed 100 women eating either 3.5 ounces of dried plums (about 10 prunes) or dried apples a day for one year.  The dried apples had no affect on bone density or bone loss. ² This evidence reflects an earlier study that found “dried plums reversed the loss of trabecular architectural properties such as trabecular number and connectivity density, and trabecular separation.”³  

The small experimental groups in these studies raise questions about the practical application for all postmenopausal women.   Also, the average woman doesn’t need an additional 240 calories (about 10 prunes) per day.  Diets high in all fruits and vegetables, besides prunes, provide us with vitamins and phytochemicals that promote bone health, adding a “neutralizing capacity” for bones to retain their calcium.

There are many other ways to improve your bone health, in addition to eating a diet full of fruits and vegetables.  Diet Designs offers plans providing proper bone-building nutrients that you need: www.dietdesigns.com

•  Increase your intake of Vitamin D₃.  Even if you take in enough calcium, it could be going to waste if you are deficient in Vitamin D₃!   Vitamin D₃, the “sunshine” vitamin, helps your body effectively absorb calcium. Women past menopause or who have had a total hysterectomy need 800-1000 IU of calcium per day. 
• Eat your green, leafy veggies. Vitamin K, abundant in these plants, plays a role in building the bone protein osteocalcin and binding calcium to the bone matrix.  Most Vitamin D supplements come with K1 and K2 versions to combine your bone-building potential.
•  Limit your alcohol consumption. One drink a day may be good for your heart and your health, but chronic alcohol consumption results in deficient bone repair and may slow down fracture healing. 
• Keep your bones strong through regular exercise.  Exercise not only decreases stress and increases muscle mass, but specific programs can target osteoporosis and bone status.  A 2010 study showed that physiologic bone loss, bone quality, and bone density improved in postmenopausal women after a specific, multi-component exercise program.⁴ Combining exercises and challenging yourself gives the best results.

For more information about your personal bone health, ask your doctor about a DEXA test (central bone test) as well as other peripheral bone tests.  These tests will give you a “T score.” This number shows how your bone density compares to the bone density of an average, healthy individual.

1 Silvina Levis, Nancy Strickman-Stein, Parvin Ganjei-Azar, Ping Xu, Daniel R. Doerge, and Jeffrey Krischer. Soy Isoflavones in the Preventio of Menopausal Bone Loss and Menopausal Symptoms: A Randomized, Double-blind Trial. (2011)Arch Intern Med ; 171: 1363 - 1369.

2 Shirin Hooshmand, Sheau C. Chai, Raz L. Saadat, Mark E. Payton, Kenneth Brummel-Smith and Bahram H. Arjmandi. Comparative effects of dried plum and dried apple on bone in postmenopausal women. (2011)British Journal of Nutrition, 106 , pp 923-930 doi:10.1017/S000711451100119X.

3 Viewpoint: Dried plum, an emerging functional food that may effectively improve bone health (2009) Ageing Research Reviews, 8 (2), pp. 122-127.

4 The Effect of a Multicomponent Dual-Modality Exercise Program Targeting Osteoporosis on Bone Health Status and Physical Function Capacity of Postmenopausal Women. Silvia Tolomio, Andrea Ermolao, Alberto Lalli, Marco Zaccaria (2010) Journal of Women & Aging Vol. 22, Iss. 4.

Diet Designs' Holiday Party Eating Guidelines

Carrie Wiatt's Diet Designs

Holiday Party Eating Guidelines

Fighting fat between the weeks of Thanksgiving and New Years Eve can be very difficult.  Most people gain between 7 To 10 pounds during the Holiday Season.  The following guidelines will help you stay on course through the Holidays.

*NEVER GO HUNGRY TO PARTY.  Eat a salad, apple, or a yogurt first. Eat only the foods you like best at each party and pass on the rest.

*BEFORE YOU WALK IN THE DOOR OF A PARTY, HAVE A PLAN. Decide how many appetizers and drinks you will allow yourself, and stick to your plan.

*THINK OF “PARTY EATING” LIKE A BANKING TRANSACTION.  If you are overdrawn one night, pay back the next day by cutting your daily caloric allowance.  This doesn’t mean skipping meals entirely, just cut back your calories.

*IF YOU ARE PREPARING A HOLIDAY MEAL, HAVE FRIENDS AND FAMILY DO THE  TASTING FOR YOU.  All that tasting adds up.

*IF HAVING GUESTS OVER, PREPARE FOOD WITH LESS SUGAR AND FAT.  Sweet potatoes and mashed potatoes do not need butter or sugar.  Use corn bread stuffing instead of white bread stuffing.  Use Fat-Free chicken broth for stuffing and basting the turkey.  Utilize Low-Fat recipes available through Diet Designs.

       

*STOCK YOUR REFRIGERATOR WITH CUT UP FRUITS AND VEGETABLES AND HAVE YOUR DESIGNATED SNACKS AVAILABLE.

*TAKE TINY PORTIONS OF EVERYTHING.  Avoid gravies and fat filled dressings.  Have about 4 oz of Turkey (3 to 4 slices).  Use a tablespoon to gauge side dish portions.  Have fresh fruit and a 1” slice of your favorite pie.

  

*HAVE WINE OR BRANDY, instead of after dinner liqueurs, mixed drinks, or seasonal eggnog (unless it is non-fat). (1 glass of wine can count as 1 of your snacks.)

*IF SOMEONE GIVES YOU FATTENING FOODS AS A GIFT, GIVE IT TO SOMEONE ELSE, RIGHT AWAY.

Happy Holidays!