Arsenic in your Foods

Consumer Reports just released a new report on high arsenic levels found rice products such as organic rice baby cereals, rice breakfast cereals, brown rice, and white rice.

Arsenic not only is a potent human carcinogen but also can set up children for other health problems in later life.
The FDA will be doing a study on these levels and will be releasing a report hopefully by the end of the year.

In virtually every product tested by Consumer Reports (CR), they found measurable amounts of total arsenic in its two forms. They found significant levels of inorganic arsenic, which is a carcinogen, in almost every product category, along with organic arsenic, which is less toxic but still of concern. Moreover, the foods CR checked are popular staples, eaten by adults and children alike. See the chart summarizing results of our tests for arsenic in rice or rice products.

CR also discovered that some infant rice cereals, which are often a baby’s first solid food, had levels of inorganic arsenic at least five times more than has been found in alternatives such as oatmeal. Given our findings, we suggest limiting the consumption of rice products. Use CR recommendations.

Consumers Union believes a standard for arsenic should be set for rice, and industry should accelerate efforts to reduce arsenic levels in rice. They should also develop types of rice that take up less arsenic, and use rice with the lowest possible arsenic in products for young children, such as infant rice cereal.

CR scientists are also asking regulators to prohibit agricultural practices that may lead to increases in arsenic in rice:

• The EPA should phase out use of pesticides containing arsenic.
• The USDA and the EPA should end the use of arsenic-laden manure as fertilizer.
• The FDA should ban the feeding of arsenic-containing drugs and animal byproducts to animals.

To find out more about what Consumers Union is doing on the subject and to get involved, go to ConsumersUnion.org/arsenic. On the international stage, a group advising the World Health Organization is meeting in 2014 to consider proposed arsenic standards for rice. Limits of 200 ppb (inorganic) for white rice and 300 ppb (total or inorganic) for brown rice are under discussion.

After the concerns raised by our juice story, the FDA says it is confident in the overall safety of apple juice. “FDA has made significant progress in developing a proposed action level for arsenic in apple juice and is nearing completion of this work,” the agency says in a statement.

The FDA also says it is studying arsenic in rice and rice products to determine the level and types of arsenic typically found and to identify ways to reduce it.

“The need for a standard for arsenic in food is long overdue,” says Trudy Bialic, director of public affairs for PCC Natural Markets, a Seattle-area chain that is America’s largest food co-op. “Certainly there are excellent and committed people in FDA’s ranks, but it’s shameful the agency has not addressed this problem more systematically, leaving us to figure it out on our own to protect ourselves.”

To view entire Consumer Report article,  click here

Kelly Devine Rickert MS RD CSSD LDN
St. James Outpatient Dietitian
708-679-2717

Do you ever wonder what foods the Olympians eat? How much? What kinds? Look no further! Check out this great article by Cooking Light Magazine . In the article, they offer 5 ways to eat like an Olympian: 1. Eat smart, eat frequently to maximize performance, 2. Plan for maximum recovery to get lean, 3. Portion control is key for strength training, 4. Give food function for endurance training, and 5. Balance mindful meals for agility and balance.
You may be thinking, "Well, I'm not an athlete so how does this pertain to me?" These tips in the article can help with weight loss, weight maintenance or for athletes alike. Whether or not you're an athlete doesn't matter. The point is you are fueling your body with the right foods at the right times to feel your absolute BEST!
 Read on.. and try to take one tip from this article to incorporate in your life over the next few weeks.
Good luck!
Kelly Devine Rickert, MS RD CSSD
Registered Dietitian for St. James Hospital

Mindless Eating: Losing Weight Without Thinking

August 5, 2011
Smaller plates, slimmer glasses, linked to weight loss success
http://www.apa.org/news/press/releases/2011/08/losing-weight.aspx

WASHINGTON—Dieters may not need as much willpower as they think, if they make simple changes in their surroundings that can result in eating healthier without a second thought, said a consumer psychologist at the American Psychological Association’s 119th Annual Convention.

“Our homes are filled with hidden eating traps,” said Brian Wansink, PhD, who presented his findings and strategies for a healthier lifestyle in a plenary address entitled “Modifying the Food Environment: From Mindless Eating to Mindlessly Eating Better.”

“Most of us have too much chaos going on in our lives to consciously focus on every bite we eat, and then ask ourselves if we’re full. The secret is to change your environment so it works for you rather than against you,” Wansink said

Wansink identified several myths about eating behaviors as a way to explain why Americans, on average, have been getting fatter. “People don’t think that something as simple as the size of a bowl would influence how much an informed person eats,” he said.

However, several studies show exactly that, including Wansink’s study of 168 moviegoers, who ate either fresh or stale popcorn from different size containers. People ate 45 percent more fresh popcorn from extra-large containers than large ones and the people who were eating stale popcorn ate 34 percent more from the extra-large buckets than people eating fresh popcorn, according to the study.

They just don’t realize they’re doing it,” said Wansink. This strategy also applies to what we drink. His research found that people pour about 37 percent more liquid in short, wide glasses than in tall, skinny ones of the same volume.

Even a kid’s cereal bowl can be a trap, according to Wansink. One study showed children of different weights who were given a 16 ounce bowl were more likely to serve themselves twice as much cereal than children given an 8 ounce bowl.

Another myth, according to Wansink, is that people know when they are full and stop before they overeat. His Food and Brand Lab at Cornell University tested this by designing a “bottomless bowl.” They brought in 60 people for a free lunch and gave 22 ounce bowls of soup to half, while the other half unknowingly got 22 ounce bowls that were pressure-fed under the table and slowly refilled. The results: people with bottomless bowls ate 73 percent more than those with normal bowls, yet when asked, they didn’t realize they had eaten more. “The lesson is, don’t rely on your stomach to tell you when you’re full. It can lie,” Wansink said.

Simply being aware of such findings can help people make healthier choices, especially those who are already trying to eat healthier foods, according to Wansink. One of his studies showed that people lost up to two pounds a month after making several simple changes in their environment, including:

eating off salad plates instead of large dinner plates.
keeping unhealthy foods out of immediate line of sight and moving healthier foods to eye-level in the cupboard and refrigerator.
eating in the kitchen or dining room, not in front of the television.
“These simple strategies are far more likely to succeed than willpower alone. It’s easier to change your environment than to change your mind,” Wansink concluded.

Personality Plays Role in Body Weight, According to Study

July 18, 2011- American Psychological Association

Impulsivity strongest predictor of obesity

WASHINGTON—People with personality traits of high neuroticism and low conscientiousness are likely to go through cycles of gaining and losing weight throughout their lives, according to an examination of 50 years of data in a study published by the American Psychological Association.

Impulsivity was the strongest predictor of who would be overweight, the researchers found. Study participants who scored in the top 10 percent on impulsivity weighed an average of 22 lbs. more than those in the bottom 10 percent, according to the study.

“Individuals with this constellation of traits tend to give in to temptation and lack the discipline to stay on track amid difficulties or frustration,” the researchers wrote. “To maintain a healthy weight, it is typically necessary to have a healthy diet and a sustained program of physical activity, both of which require commitment and restraint. Such control may be difficult for highly impulsive individuals.”

The researchers, from the National Institute on Aging, looked at data from a longitudinal study of 1,988 people to determine how personality traits are associated with weight and body mass index. Their conclusions were published online in the APA’s Journal of Personality and Social Psychology®.

The remainder of the article can be found at http://www.apa.org/news/press/releases/2011/07/personality-weight.aspx

Blog Series: Pro's and Con's of Dietary Fat

3 of 6: Trans Fat - The Ugly Fat

Trans fat has been in the news quite often in the past few years. It seems as though it can’t be eliminated from the food supply fast enough. A small amount of Trans fat is found in the food supply naturally. However, in the 1960’s manufacturers began regularly using Trans fst to prolong product shelf life, improve texture (smooth or crunchy), and produce cheaper foods. A food that highlighted the benefits to manufacturers was the Twinkie! It is cheap, tasty and can sit on a shelf forever.

High amounts of synthetic Trans fat can embed themselves into our cell membranes producing negative health effects. Up to 20,000 cardiovascular related deaths occurred in 2004 as a result of Trans fat. To our body, Trans fat is like throwing a wrench in a smoothly running machine. It increases the risk of chronic disease by disrupting normal body function.

It does not take a lot of Trans fact to negatively impact our health. It only takes about 2 grams (about 2 small paperclips) of Trans fat to jam up your metabolic machinery

Tips to help you decrease Trans fat intake

- Read the label. Trans fat is always listed. The goal is less than 2 grams per day.

- Avoid the ingredient “partially hydrogenated” which is followed by a type of oil. There is a loophole to the labeling rule. If a product has less than 0.5 g of Trans fat per serving, it can be listed at 0 on the label. However, keep in mind that if you eat more than one serving or eat several products with low levels, it is very easy to over consume the amount of Trans fat recommended per day.

Despite efforts to eliminate trans fat, Trans fat is still ubiquitous in the food supply. It may even be lurking in places you never considered such as hard taco shells, fast/restaurant fried foods, margarine, crackers, non-dairy creamer powder, and bakery items.

Fun Fact: In 2005, McDonald's lost an $8.5 million lawsuit for failing to decrease trans fats in their products. $7 million was donated to the American Heart Association and $1.5 million was used to educate the public on the danger of trans fats.

Choosing whole, fresh, minimally processed foods is an easy way to avoid Trans fats all together.

Obesity counseling should focus on neurobehavioral processes, not personal choice, researchers say

Obesity counseling should focus on neurobehavioral processes, not personal choice, researchers say

A few strategies recommended by the researchers include:

•In order to combat food reward, patients can remove high fat foods they crave from personal environments such as the home and workplace to prevent the activation of the reward circuitry.
•Limit the impact of reward on food choice by shopping with a grocery list or using online grocers.
•Practice stress management techniques since stress promotes overeating and obesity by enhancing food reward processing.
•Avoid situations such as buffets and restaurants that challenge inhibitory control.
•Focus on achieving short-term behavioral goals, such as cooking a healthy dinner on three nights of the week rather than focusing on long-term weight loss goals.

Click on the link above to review the entire article.

Blog Series: The Pro's and Con's of Dietary Fat

2 of 6: Portion Size

One of the biggest mistakes when trying to lose or maintain weight is eating healthy foods but in large portions. Even healthy foods have calories. Through the years, one of the pitfalls I have observed is overconsumption of nuts, trail mixes, and seeds as meals or snacks. Reasons for choosing larger portions of these items are to increase protein intake and "they are healthy." But this is a misunderstanding.

¼ cup of trail mix = 170-230 calories. And who can eat just ¼ cup?
½ cup of shelled sunflower seeds = 375 calories

The only food category that can be consumed in unlimited quantities is non-starchy vegetables. The more vegetables, the better for you.

When consuming fat, it is important to choose the appropriate portion size to avoid excess calories that can lead to weight gain or a weight loss plateau. The following are each one serving of fat:

1 teaspoon: any oil, mayonnaise, butter, margarine

1 tablespoon: low fat margarine, low fat mayonnaise, regular sour cream, nut butters, regular salad dressing, cream cheese

2 tablespoons: Avocado, half & half/cream, reduced fat sour cream, reduced fat salad dressing, reduced fat cream cheese

6-10 nuts: Almond, cashew, walnut halves, peanuts, pecans
Tip: A serving of nuts will fit into a small mint tin. Try packing a portion of nuts to eat at work. Do not eat these items near an open bag where you can keep going back for more.

8 large olives

Be aware of foods that have hidden fats. Even if the fat is not visible, calories can add up quickly. These include pizza, ice cream, sweets, crackers, cake, cookies, chips, and microwave popcorn.

Tune in Monday 8/1 to learn about harmful saturated fats!

Decoding Meat & Dairy Product Labels

There is a lot of misconception in the marketplace regarding labels on meat and dairy products. What to do terms like "cage free," "natural," or "organic" mean? Below is a link from the Environmental Working Group demystifying label terms on dairy and meat products.

Decoding Meat + Dairy Product Labels - 2011 Meat Eaters Guide Meat Eater's Guide to Climate Change + Health Environmental Working Group

Blog Series: The Pro’s and Con’s of Dietary Fat

Blog Series 1 of 6

It is wrongly assumed that the more fat in your diet the more fat on your body. Increased weight can only be achieved by overconsumption of calories. Each pound of body fat is about 3,500 calories. This equates to 12.3 Mc Donald’s 6-piece chicken nuggets! On the other hand, to burn one pound it would take a 200 pound individual, walking at 3.5 mph, 9.7 hours to burn 3500 calories.

Dietary fat contributes to weight gain or lack of weight loss due to it’s caloric density. Calories only come from fat, protein, carbohydrates and alcohol. Each has a different caloric density (calories/gram). Fat is the most dense, therefore overconsumption of high fat products significantly contributes to excess caloric intake and weight gain or a weight loss plateau.

Protein 4 cals/g
Carbohydrate 4 cals/g
Fat 9 cals/g
Alcohol 7 cals/g

It is extremely easy to over consume calories when fat is present in foods. A great example is the difference between peanut butter, apples and carrots. Each of the following is equal to 160 calories: 1.5 tbs peanut butter, 2 pieces of fruit or 3 cups of carrots. When fat is not present, you get a greater volume of food with fewer calories to help fill you up, contribute to satiety, and help with weight loss/maintenance.

The key takeaway is to consume high fat foods in moderation in the appropriate portion. The following foods are high in fat:

Nuts * seeds * trail mix * granola * oils * butters * Nut butters
Fried foods * desserts * restaurant dishes * ice cream * Avocado
Dark meat and poultry wtih skin * red meat * Dairy products
Sweets such as chocolate

Fat intake has far ranging effects on human health and disease. Not all dietary fat is created equal. Tune in every Monday for a new article in this 6 part blog series on dietary fat.

Eat Smart - 2011 Meat Eaters Guide to Climate Change and Health

The Environmental Working Group is leading they way to protect public health and the environment through the power of public information. They recently released a list of food groups and their impact on the environment and health. Look in each box to learn more about the healthiest food choices within the food group and look across to understand the environmental impact of the food group.

Eat Smart - 2011 Meat Eaters Guide Meat Eater's Guide to Climate Change + Health Environmental Working Group

Your Food Choices May Be Costing You More Than a Grain of Salt

The average American gets about 3,400 mg of sodium a day, which is well above the recommended amount of 1,500 mg per day. Consuming this much sodium a day may be easier than you think if you consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium, almost 1.5 days worth.

In fact, the vast majority of sodium in the typical American diet comes from foods that are processed and prepared. Examples include bread, packaged pasta/rice dishes, lunch meats, bacon, cheese, soups, snacks and fast foods. Sodium is naturally present in all vegetables, dairy products, meat and shellfish. For example, 1 cup of low-fat milk contains about 107 mg of sodium, contributing to your overall sodium intake.

Beyond the harm caused by high blood pressure, research has shown that excess sodium can be toxic to humans. For example, some studies conclude that a high salt diet might contribute to the following: stiffer arteries which are often the early sign of heart disease, increased calcium losses which could eventually lead to osteoporosis and the excretion of high levels of protein in the urine, worsening kidney damage initially caused by high blood pressure.

Whether you are sensitive to salt or not, most Americans can benefit from reducing sodium in their diet. Reconsider your typical food choices and try some of the following ways to cut back on sodium:

• Eat more fresh foods especially fruits and vegetables, which can balance some of the negative effects of sodium.
• If you purchase processed foods, opt for the low or reduced sodium options.
• Check food labels and limit products that contain MSG, baking soda or powder, disodium phosphate and sodium nitrate.
• Use fresh herbs and salt free seasonings to flavor your food.
• Decrease your use of sodium-laden condiments such as soy sauce, salad dressings, ketchup and sauces

Article published by: Ellen Muhammad, Dietetic Intern

Filling up on Fiber

The average American consumes 14 grams of dietary fiber a day, which is considerably less than the recommended level of 25-38 grams per day. The human gastrointestinal tract is 26 feet long. Fiber acts as a scrub brush to effectively rid toxic substances from the body, which otherwise may accumulate and cause health problems. Fiber normalizes bowel movements, lowers the risk of chronic disease, promotes a feeling of fullness, and helps regulates blood sugar. It is perhaps more important for a bariatric patients to consume adequate fiber because it can help alleviate constipation, which is a common nutritional complication.

Dietary fiber is found only in plant foods: fruits, vegetables, nuts and grains. Canned and frozen fruits and vegetables contain just as much fiber as raw ones. However, other types of processing may reduce fiber content. Drying and crushing, for example, destroy the water-holding qualities of fiber.

Top 10 Fiber-licious foods:

1. Split Peas
2. Lentils
3. Black Beans
4. Lima Beans
5. Turnip Greens
6. Artichokes
7. Brussel Sprouts
8. Broccoli
9. Raspberries
10. Apples

The key is to find ways to incorporate natural sources of fiber into your diet. This can be achieved by following the golden rule of “Protein and Produce” at each meal and choosing non-meat sources of protein such as legumes.

By: Jill Joseph, Dietetic Intern

Sugar- where is it and how can I avoid it?

Sugar is a popular additive that food manufactures can sneak into foods, oftentimes without our even knowing it. As well as those that are naturally occurring in fruit and dairy, sugar is commonly added to processed foods to prevent spoilage and improve flavor. The negative effects of sugar far outweigh the benefits. It is quickly metabolized by the body and does not contribute to a feeling of fullness, meaning we are hungry soon after eating. Sugar is a source of empty calories, providing no nutritional value, and promotes obesity and chronic disease.

Manufacturers are sneaky. You may be surprised to learn sugar may be lurking in ketchup, canned meats and fish, luncheon meats, and food seasoning. There are many different types of sugar, therefore it may be difficult to identify.

Here is a list of just a few popular names that “sugar” can assume:

• Ingredients ending in “-ose”
• Sucrose, Glucose, Fructose, Galactose, Dextrose, Lactose
• High Fructose Corn Syrup
• All types of syrup: Rice syrup, Corn syrup, Carob syrup, Maple syrup
• Brown sugar
• Dextran
• Fruit juice
• Honey
• Invert Sugar
• Malt
• Molasses
• Turbinado sugar

To decrease your sugar intake, check nutrition labels for the above words, and try and limit these from your diet. Choose items that have fewer than 5 ingredients listed on the label. This means they are more natural, and less processed than others. Limiting sugar can aid in weight loss, but more importantly, choosing minimally processed foods promotes overall health and long-term satiety and fullness.


By: Jill Joseph, Dietetic Intern

EWG's Shopper's Guide to Pesticides | Environmental Working Group | EWG.org

The Environmental Working Group just released its 2011 Shopper's Guide to Pesticides in Produce -- an update to the handy guide that helps you avoid the Dirty Dozen, conventional fruits and vegetables that are highest in pesticide residues -- and choose items from the Clean 15 list instead. Eat healthier and save money at the same time!

What's new? The popular apple is now at the top of the Dirty Dozen as the fruit or veggie highest in pesticides. And for the first time, cilantro is also on the list. Testing by federal scientists found 33 unapproved pesticides on 44 percent of the cilantro samples tested -- the highest percentage of unapproved pesticides recorded on any item since EWG started tracking the data in 1995. Mushrooms also make their first appearance on the Shopper's Guide as part of the Clean 15.


EWG's Shopper's Guide to Pesticides Environmental Working Group EWG.org

Pan Seared Salmon with Citrus Salsa

Healthy Cook
Click on the link for the Pan Seared Salmon with Citrus Salsa recipe and two other fish entrees.

Nutrition Action is one of the best sources of nutrition/health information that I have found. Subscriptions are affordable. You can also scan the archives for articles that may interest you.

Make room on the grill for fruits and veggies

by Chris Bachman, R.D. Accessed on 4/25/11 from http://www.coloradoan.com/article/20110425/LIFESTYLE/104250308

Grilled vegetables are irresistibly tasty, healthy, easy to cook and offer countless options from which to choose. Once you grill vegetables, their ease and magnificent flavor will have you doing it again and again.

Grilled vegetables cook quickly so they retain their vitamin content. Direct flame and intense heat from grilling has been shown to create cancer-causing substances in meat. Marinating meat before grilling, as well as removing excess fat and turning frequently, can help reduce this risk. Grilled fruits and vegetables, on the other hand, do not form these undesirable substances.

The easiest way to grill vegetables is to simply brush them with olive oil to prevent them from sticking, turning until tender. For best results, your grill should be warm, but not hot as it would be for meat. You should be able to hold your hand over the grill for 5 seconds.

Marinades add flavor, nutrition and fragrance to any item you grill. Don't be afraid to forgo pre-made sauces and seasonings and make your own. Self-made sauces and seasonings are inexpensive, simple to make and add depth and uniqueness to a recipe without excess fat, sugar, sodium or calories.

A classic no-fail marinade uses olive oil and balsamic vinegar in equal parts or to taste. Be creative and add minced garlic, basil, oregano, marjoram, coriander, rosemary, thyme and black pepper or other herbs. Marinade vegetables for 5 to 30 minutes. Drain the vegetables well and grill, turning often for 10 minutes or until done. Lightly coat the cooking surface with oil to prevent sticking.

Read the entire article at http://www.coloradoan.com/article/20110425/LIFESTYLE/104250308

Quick and Easy Salmon Marinade

I often get asked how to cook fish. Cooking fish can be intimidating and many worry it will smell fishy in the house. I have not found these assumptions to be true. I am not a fish cooking expert, but learned how to work with fish. It was easier than I imagined. I started with the marinade below and advanced into other varieties of fish. This marinade has been a mainstay of my kitchen.

Ingredients
1 1/2 pounds salmon fillets
lemon pepper to taste
garlic powder to taste
salt to taste
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup vegetable oil

Directions
1. Season salmon fillets with lemon pepper, garlic powder, and salt.

2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.

3. Preheat grill for medium heat.

4. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork. If the fish has skin, remove the skin before eating.

5. Be Creative. I have also used this marinade on chicken and beef/chicken/tuna kabobs. It flavors vegetables as well.

From allrecipes.com

Success Story: An interview with S.T.

I had the pleasure of interviewing S.T. about her success after bariatric surgery. She had her surgery in September of 2009 and has lost 103 pounds. She continues to lose weight weekly. S.T. will be speaking at support group on 5/9/11 at 6 pm.

T: Why did you decide to have Lap Band surgery?
S: I had tried everything and I needed to do something that was well researched and had minimal invasiveness.

T: What were your goals and expectations before the procedure?
S: They were high, but the preoperative classes helped me understand that I had to work hard to do my part.

T: How has your life changed after bariatric surgery?
S: I have increased energy and decreased fatigue. I am not as irritable. My breathing has improved and I do not need my asthma medication as much. It was the best decision I have ever made and if I could do it all over again I would.

T: What are the keys to your success?
S: I follow the rules, but not eating and drinking at the same time has been most helpful. At first I lost only 30 pounds and the weight kept going up and down. I was losing it much slower than I wanted. Then I spoke with Dr. Shayani who suggested I drink before I eat (not when I eat) or when I was hungry. Six months ago I took his advice and my appetite when down and I started losing weight.

It was important for me to focus on only 10 pounds at a time instead of my overall goal. When I looked at the big picture and the amount of weight I had to lose I would get depressed. Breaking it into 10 pound increments helped me feel like I was doing something and I became more focused.

The other key that has been important for me was to start exercising. I work out at least three days a week at the gym or with a video. Total body exercises have helped me to tone. In the summer I walk 3.5 miles outside.

T: I know you are busy, how do you fit in your workouts?
S: I work forty hours a week so it was tough. I get up early at 4:30 am because I learned that if I wait until after work it would not get done. It started with motivation, and now that I can walk I want to keep it going. I consider exercise personal time to focus on myself. I enjoy listening to my music and it is nice not to think about kids, college or bills. It is great.

T: Do you have any advice for someone who is stuck or frustrated with their progress after surgery?
S: Yes. Go back to the beginning and look at everything we learned. This includes no eating and drinking at the same time and cutting out junk from your diet.

T: What are some of the changes that you have made to be successful?
S: I have two kids in college and a senior in high school who still lives at home. They are all athletic and have helped me to eat healthier. Kool Aide, sweets and junk food are no longer in our home. I save desserts for special occasions only. Every week I like to try at least one new recipe. My favorite thus far has been parmesan tilapia. I increased the amount of fish chicken and turkey that I make and no longer fry foods.

T: Do you eat out?
S: I used to eat out every day. Now we only eat out one time per week. Champs is my favorite place to go. I typically order s sample platter. It is not the healthiest food, but now I can treat myself because I worry less about weight gain. There is a lot less guilt now compared to when I dieted.

Trying to stop food cravings? Not eating the foods you crave may help, a study finds

by: By Jeannine Stein, Los Angeles Times

The prospect of going on a diet makes many people nervous. Once cravings for verboten foods set in, dieters may fall off the wagon. But a study finds that over time, restricting some foods may tamp down those cravings.

The study centered on 270 men and women who were randomly assigned to a low-carbohydrate diet or a low-fat diet for two years. Those on the low-carb diet were told to limit carbohydrates and eat foods high in fat and protein. Those on the low-fat diet cut back on calories and fat and limited protein to about 15% of calories from protein, 30% from fat and 55% from carbohydrate.

Foods such as jelly that are high in sugar were discouraged on the low-carb diet, and high-carb foods such as bagels were banned on the low-carb diet.

Researchers surveyed participants about how often they craved sweets, high-fat foods, carbohydrates and starches and fast-food fats. Participants also were asked about their preferences for certain foods -- this was used to measure how much they liked the foods that were restricted from their diets.

Conclusion: The findings "demonstrate that promoting the restriction of specific types of foods while dieting causes decreased cravings and preferences for the foods that are targeted for restriction," the authors wrote. That's counterintuitive to what most people think they'll experience when they diet and, the authors noted, could put those dieters' concerns to rest.

The entire article can be found at http://www.latimes.com/health/boostershots/la-heb-diet-cravings-20110419,0,3457431.story

How Self Control Works

Brain How Self-Control Works It's a skill, we are learning, that profoundly shapes lives. How does it work? Where does it come from?
Scientific American 4/15/2011 by Dan Ariely

The scientific community is increasingly coming to realize how central self-control is to many important life outcomes. We have always known about the impact of socioeconomic status and IQ, but these are factors that are highly resistant to interventions. In contrast, self-control may be something that we can tap into to make sweeping improvements life outcomes.

If you think about the environment we live in, you will notice how it is essentially designed to challenge every grain of our self-control. Businesses have the means and motivation to get us to do things NOW, not later. Krispy Kreme wants us to buy a dozen doughnuts while they are hot; Best Buy wants us to buy a television before we leave the store today; even our physicians want us to hurry up and schedule our annual checkup.

There is not much place for waiting in today’s marketplace. In fact you can think about the whole capitalist system as being designed to get us to take actions and spend money now – and those businesses that are more successful in that do better and prosper (at least in the short term). And this of course continuously tests our ability to resist temptation and exercise self-control.

The remainder of the article can be viewed at: http://www.scientificamerican.com/article.cfm?id=how-self-control-works