MYTH: EATING AFTER 8 CAUSES WEIGHT GAIN
The reason most people think that eating at night causes weight gain is because people tend to eat extra at night, not taking into account what they have already eaten during the day. Well, the way it works is that at the end of the day, the more calories you eat, the more weight you gain — regardless if it’s during the day or at night.  Even the healthiest foods, when eaten in greater amounts than needed for energy, will be stored as fat. It is not possible to circumvent the laws of thermodynamics and energy balance. It all comes down to calories in vs. calories out.
However, the reason most people do gain weight from eating at night is because they have a late dinner after not eating for a long period of time. This makes it hard to make good food choices and also to keep portions in control. You may end up picking up a slice of pizza or two whereas if you weren’t as hungry you would have time to cook a healthy dinner without sabotaging your diet.

The second concern that comes with late night eating is “mindless” snacking in front of the TV or hanging out with your buddies. People tend to pig out on ice cream, cookies, or pizza (not on celery and carrots) and this leads to weight gain because it is usually extra calories taken in.

So aim to spread your calories throughout the day and if you do have to eat a late dinner, don’t worry about it leading to weight gain as long as you have not overeaten during the day.  Try and eat most of your carbs during the day (carbs are used for energy so eat them at breakfast, lunch and snack to fuel your activities: work, school, gym, etc). At night, focus on eating protein and vegetables since most likely your lying around and don’t need the energy from carbs.

MYTH: SUGAR MAKES KIDS HYPER
This is a huge myth. It has even spawned a popular phrase:  “sugar buzz.” But when researchers put it to the test, they found no evidence that sugar led to hyperactivity in kids or adults. Researchers found that hyperactivity of children at parties or any type of festivity is from the environment they are in. In fact, in one study published in the New England Journal of Medicine, they gave some kids sugared foods and gave others foods with artificial sweeteners. Their parents and the researchers didn’t know who was eating sugar and who wasn’t. They monitored the kids for things like irritability and hyperactivity and they found no difference. 

Another cause for hyperactivity could be from caffeine found in soda or even chocolate. Sugar may have an effect on kids with established hyperactivity, but it won’t make a non-hyperactive child become hyperactive. All sugar will do will increase your energy level, but it won’t cause hyperactivity. Many people still blame sugar for their children’s “wild” behavior, but technically speaking there is no science that proves this.

Any food that affects blood-sugar levels can create an adrenaline surge, which will lead to a burst of energy. However, many kid-favorite, sugary snacks are lacking fiber which is the  reason why your child may become hyperactive.  So if your child is often bouncing off the walls of your home, simply swapping an orange for orange juice or high-fiber cereals for sugared varieties, will keep their blood sugar levels normal.

MYTH: SWALLOWED GUM STAYS IN YOUR BODY FOR 7 YEARS
For the most part, gum is as indigestible as a paper clip. Gum is made from gum resin, flavoring and sweeteners. The human body cannot digest gum resin. Many of us were told as children that it would stick to our insides for seven years, but that is absolutely not true. Our bodies move indigestible material through our digestive systems and out of our bodies in bowel movements.

Many people don’t realize this, but chewing gum can cause bloating because it causes you to swallow air. All that air gets trapped in your GI tract and causes pressure, bloating, and belly expansion.

There is absolutely no nutritional benefit to gum. Sugar-free gum often contains sorbitol. Sorbitol is a sugar substitute that acts as a laxative, which draws water into the large intestine. As little as four sticks of sorbitol-containing gum can cause bloating and abdominal pain.

MYTH: ORGANIC FOOD IS HEALTHIER THAN CONVENTIONAL FOODS
According to The Institute of Food Technologists, organic food is no healthier than conventionally grown foods. Organic food means that its ingredients were grown without chemical pesticides, fertilizers or insecticides. It’s healthy because there are no chemicals, but organic doesn’t necessarily mean the food is nutritious.

Of course, even organic or all-natural food can pack on pounds. So be careful you don’t get carried away.  Take organic potato chips and cookies for example. Over eating these will still make you fat!

Considering organically-grown food can cost more than twice as much as conventionally-grown food, sticking to a diet rich in whole grains, lean protein, fruits and vegetables is your best bet to your healthiest and happiest diet.

MYTH: RAW VEGETABLES ARE ALWAYS BETTER THAN COOKED VEGETABLES
Not so. The amount of nutrients you get from vegetables can differ for a number of reasons, such as how long you store them and how (or if) you cook them. Although cooking vegetables can lose nutrients, cooking can sometimes increase the amount of nutrients available to the body. An example of this is the antioxidant lycopene in tomatoes. Cooking tomatoes releases more lycopene than is available in raw tomatoes.  In addition, in January, a report in The Journal of Agriculture and Food Chemistry concluded that cooking carrots, zucchini and broccoli was better than eating them raw.

Loss of nutrients can occur in cooking because some vitamins, like vitamins B and C, dissolve in water. Some can be lost if the vegetables are boiled for too long. Steaming or stir-frying helps retain the vitamins when you cook vegetables. The fact of the matter is vegetables are powerhouses of nutrition, no matter which way you eat them. Whether raw or cooked, five servings of vegetables a day are recommended for good nutrition.

MYTH: CARBS MAKE YOU FAT
One of the greatest diet myths is that carbs make you fat.  Nothing can be further from the truth. If the only thing you ate all day was a bagel, that bagel would not make you fat.  It’s not that carbohydrates make us fat; it’s the quantity we eat which packs on the pounds. For example Italians live on pasta. Yet they eat pasta as their starter-primo piatto, which consists of 1 ½ cups equaling 375 calories. Then they follow with a segunda or main course of lean meat or fish and vegetables.

In the United States, on the other hand, we most often eat pasta as our main course. A typical main course serving of pasta in this country is about 4 cups, or 1,000 calories. Big difference! 

The secret to eating carbs and shedding pounds is eating high-fiber carbohydrates. Fiber is the zero calorie, indigestible component of carbohydrates. The more fiber a food contains, the less digestible carbohydrate there is. It is the net carbohydrate, not the total carbohydrate that gets converted and stored as fat.  High-fiber carbohydrates have lower net carbohydrates than foods that contain no fiber. In addition, fiber adds texture, bulk and chewing satisfaction, which aids in consuming fewer calories, yet still feeling full. Choose whole grain breads, cereals, fruits vegetables, and legumes to fill your tank without gaining weight. 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Having the occasional late-night snack won’t pack on the pounds, but according to many studies, if nighttime noshing becomes a habit, it might. Yet, when the clock strikes twelve and you’re still wide awake, it’s often unfeasible to resist raiding your kitchen from top to bottom. Although a box of donuts or a pint of ice cream might seem like your only hope to get you through the night, don’t succumb!

Foods high in sugar can prevent you from getting a good night’s sleep because they can wreak havoc on your blood sugar levels and your waistline. Foods which release serotonin in the brain through an amino acid known as tryptophan are associated with a calming, anxiety-reducing effect and even drowsiness, helping you to fall asleep.  Simply put, serotonin helps to alleviate stress, sending you off to a peaceful night’s sleep. Replacing those sugar-laden snacks with healthy alternatives will allow you to drift off to dream land guilt free.

The Fix:
Whole grains are a low-fat way to trigger some insulin production which will induce sleep without weight gain. Dairy products and lean protein contain the magic tryptophan, an amino acid that also helps the brain produce serotonin and melatonin.

The Food:
2 whole-grain crackers with low-fat cheese
½ whole-wheat pita with 2 slices of lean turkey breast
1 packet instant oatmeal or ½ cup high-fiber cereal with ½ cup warm skim milk

The Fix:
These nutty snacks are full of magnesium and B vitamins, both of which help promote serotonin — the relaxing neurotransmitter. Natural sugars in apricots boost blood-glucose levels, which sag while you sleep. The most “serotonized” fruit is the banana. Bananas are high in vitamin B6, melatonin and serotonin which help us feel drowsy.

The Food:
1 oz of pistachios and 8 dried apricots
1 oz almonds and an apple
½ Banana with 1 tablespoon of peanut butter

*Chamomile Tea: Okay, so this isn’t a snack. Chamomile has a mild sedative effect and is well known among the sleeping problems crowd. The oatmeal cookie triggers insulin but has some other good side effects.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Barack Obama has just become the President of the United States, which is a 24 hour job, 7 days a week, for the next 1,460 days.  One may say becoming president is quite a stressful job.  Stress compromises our immune system which can ultimately result in cardiovascular disorders, diabetes and hypertension. Stress also increases heart rate and blood pressure, just to name a few. Also, stress can alter your blood sugar levels, leading to mood swings, fatigue and hypoglycemia. To avoid these risks, one essential ingredient Obama must fill up on is fiber. According to the American Dietetic Association the average American should be receiving 20-35 grams of fiber daily, but are currently only receiving between 9-11 grams.  Many studies have shown that increasing your fiber intake will reduce the risk for cardiovascular disease, diabetes, cancer and hypertension. Maintaining a healthy lifestyle is essential for President Obama.

Here are some tips to provide Obama the strength and ability to lead our country:

Fill up on fiber and protein.
Make sure every meal is a combination of fiber and protein.  Fiber and protein are the two nutrients that take the longest to digest.  It is this perfect combination of foods that keeps your serum glucose levels consistent, leading to improved energy throughout the day.  In addition, since fiber has 0 calories per gram, and protein has 4 calories per gram, you are guaranteed the least caloric intake with the most food intake.  Eating small, frequent meals helps to stabilize blood sugar and keep energy levels consistent.  In addition, it helps to prevent you from becoming ravenous at night which leads to poor food choices and less portion control, which eventually leads to overeating. Lean protein like grilled fish, which is often a choice for Obama, helps to fill you up on few calories without filling your glycogen stores. Instead of legs and thighs, try buying chicken breasts, which will save you countless calories and unsaturated fat. Switch from chop meat to lean, ground turkey. Choose lean cuts of meat like sirloin and filet and steer clear of marbelized fat meats.

Eat more fruits and veggies.
While reports have said that Barak Obama enjoys high fiber veggies like broccoli and spinach, by simply adding more produce to his diet, he will find that he’ll begin eating less and thereby maintain a healthy weight without making any additional dietary changes. Filling up on fiber-rich vegetables and fruit adds bulk and satiety to any diet without excess calories. Plus, you’ll get the extra health benefits of crucial vitamins and minerals.  Some other fiber rich choices include cauliflower, artichokes, heart of palm, apples, berries and pears.

Don’t skip breakfast.
Although being President barely leaves one time to breath, Obama must take a minute to eat breakfast. Recent research shows that eating breakfast can actually help you shed pounds by jump starting your metabolism for the day. A breakfast consisting of fiber and protein is the ultimate combination because these nutrients will fill you up on the fewest calories. Switching from white bread to whole wheat as well as from white rice and pasta to brown rice and whole wheat pasta, will not only save you calories, but provide you with fiber and essential nutrients.  Some delicious and satisfying breakfast options include a high-fiber cereal (5 grams or more) with skim milk and berries or an egg white omlette with veggies and a slice of whole wheat toast.

Eat 3 meals daily. 
Although this may be difficult for someone who has to run a country, eating at least 3 meals and a snack daily is a must. Eating throughout the day helps to keep your blood sugar from dropping too low, therefore avoiding the symptoms of hypoglycemia which tend to lead to overeating. Having lunch mid-day is a great way to incorporate more fiber into your diet, as well as keep you feeling fuller, longer and prevent you from overeating at late-night meetings. Your best bet for dinner is to start with a broth-based vegetable soup and a small salad with the dressing on the side.  This combination helps to provide you with both protein and fiber, and fills you up while adding a minimal amount of calories. You’ll find that you will fill up quicker, and hold off temptations for seconds.

Enjoy snacks.
Since it’s wise to eat something small at least every 3 hours, having a snack isn’t an indulgence — it’s an important part of your diet. Eating small snacks can help prevent you from becoming ravenous throughout the day and into the night. Carb-only snacks raise your blood sugar quickly then cause it to drop below normal. When that happens, you tend to eat anything you can get your hands on. However, what you choose as a snack can make a big difference on your energy and your mood. And often what most people choose is too high in calories and fat and leaves you hungry soon after. Snacks should be between 100-200 calories, which is just enough to satisfy you without sabotaging your health. They should also be a combination of fiber and protein, since fiber and protein are the two nutrients that take the longest to digest and keep you full and satisfied on fewer calories. Sample snacks include, 1oz. of pistachios with 8 dried apricots, Gnu Flavor and Fiber Bar, or a pear with 2 tablespoons of peanut butter.

Don’t drink your calories.
Research shows that our bodies do not register calories from fluids.  Meaning that the amount of calories that your drink contains has absolutely no effect on your satiety level meaning your drink will not fill you up. Stick with calorie free beverages like unsweetened iced tea, water and Crystal Light flavor packets.
In addition, reports say Obama has a few favorite drinks and foods that he often can be found sipping or munching. These are all a great addition to any healthy diet. Some of these include:

Fiji Water: Water is important for all bodily functions, and staying hydrated helps fight fatigue while helping you stay in shape by avoiding any excess calories or carbohydrates. Obama can often be found sipping Fiji water. Fiji water is a smart choice because it contains naturally- occurring electrolytes for optimal hydration, unlike purified water which adds them.

Cuties: One of Obama’s favorite snacks is Cuties. These are small, simple, super sweet and seedless, making this a perfect snack for Obama to have while jetting on Air Force One or simply hanging with his girls in the Oval Office.  Cuties are the newest addition to the orange family. Two of these cute little mandarins contain 4 grams of fiber, 400 milligrams of potassium and 300 percent of the daily value of vitamin C.

Pistachios: While consuming all types of nuts can lead to an excess of calories, with pistachios you get more bang for your buck.  A 1 oz. serving of pistachio nuts is equivalent to 160 calories and 49 nuts.  This is compared to 23 almonds or 18 cashews for the same amount of calories. Not only are pistachios a great source of both fiber and protein, but they also contain antioxidants and vitamin B6, which studies have shown to be a stress fighter. Although nuts do contain healthy fats which are believed to lower cholesterol, eating straight from the bowl can easily lead you to munch through 1000 calories. In a recent study done at Eastern Illinois University, researchers confirmed that people are more influenced by perception then hunger. When a group of people were given the same amount of pistachios, shelled and unshelled, they ate 45 percent less nuts when they had to open them. This small study shows that by making small changes such as choosing in-shelled pistachios, which slow down consumption time, one can curb calorie intake dramatically. Pistachios also contain the highest amount of fiber compared to most other nuts, as well as heart healthy monounsaturated fats, which have been shown to lower cholesterol.

Spinach: This is a great way to combat stress. It is rich in beta carotene, which helps boost the immune system. The body converts beta carotene into vitamin A, which itself has anti-cancer properties and immune-boosting functions. Spinach also contains iron and folate which can help reduce the risk for heart disease.

Broccoli:  Another one of Obama’s favorite vegetables is broccoli. Nutrition experts at the University of Pennsylvania School of Medicine say having a daily dose of vitamin C can help alleviate stress because it is a prevailing antioxidant used to keep the body healthy.  So continue filling up on broccoli and other high-fiber vegetables.

Protein Bars: Thank goodness for protein bars! These convenient, pre-packed, pre-portioned meals that are simple, mess-free and portable, are the perfect snack for the President of the United States of America! With so many different brands on the supermarket shelves, grabbing one while on the run is a simple way to satisfy your hunger… NOT SO FAST!!! Many of these “energy bars” although marketed as “healthy” are simply glorified candy bars. Gnu flavor and fiber bars are one of your best options. Gnu bars have less than 150 calories and 3 grams of fat, but contain 12 grams of fiber — nearly half of the daily recommendation. These high-fiber, low-fat bars are a savior when you’re in a car, at the office or the gym. Choose from any of their 5 tasty flavors including cinnamon raisin, chocolate brownie, peanut butter, banana walnut, and orange cranberry.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Of the nearly two thirds of U.S. adults surveyed, 64 percent agree that they are filled with greater joy soaking up the summer sun, then bundling up in winter coats. According to studies done at Cornell University, the winter blues and its more severe foil, Seasonal Affective Disorder (SAD), affects about four times as many women as men.

Although the science is still relatively new, research has begun to reveal how mindful eaters can choose their fuel to help achieve or maintain a desired mental state.  Our moods are linked to the production or use of certain brain chemicals. Scientists have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.

So the next time you want to change your mood, take a walk to the kitchen — it might just save you a trip to the therapist!

To ease feelings of depression:  Eat more fish!  Omega-3 fatty acids (found in fatty fish such as salmon, herring, sardines and tuna) may help ease depressive symptoms.  A recent study showed that eating fish twice a week was associated with lower risk of depression and suicide. Magnesium, can also ease symptoms of depression. Enjoying a bowl of whole-grain cereal and soy milk topped with walnuts will supply you with magnesium and increase your intake of omega-3 fatty acids, which will ease your frame of mind into the afternoon frenzy when your kids come home.

To get out of a bad mood: A lack of selenium can cause bad moods. Individuals suffering from too little selenium have been shown to be more anxious, irritable, hostile and depressed than people with normal levels of selenium. Pistachios, salmon, and shitake mushrooms can instantaneously get you out of this funk.

When you want to feel pleasant and alert: Eating foods that stimulate the release of dopamine may produce enjoyable feelings. Phenylnine is an essential amino acid found in the brain and blood that can convert in the body to tyrosine, which in turn is used to synthesize dopamine instantly increasing your energy and alertness. Start your morning off with a bowl of hot oatmeal to warm you up try adding skim milk and sliced bananas to add a boost of dopamine and to leave you feeling happy throughout the day. Breakfast is a must because it provides glucose to your brain, making you mentally efficient and vigilant.

When you want to feel happy:  When we don’t get enough exposure to sunlight our moods and physical health may suffer. More specifically, serotonin levels, a hormone associated with elevating your mood rises when you’re exposed to sunlight. So we often feel sad during the darker, winter months.  An amino acid, tryptophan helps raise serotonin levels in your body, causing you to feel upbeat once again. Eating foods that are high in tryptophan such as, simple carbs, low-fat cottage cheese, nuts, and chicken will help cure your winter blues.  A slice of whole-wheat toast with low-fat cottage cheese and jam is a sure way to boost your mood. 

Get Moving: Studies show that anywhere from 30 minutes to an hour of exercise every day can have a positive impact on your mood. When we exercise our body releases endorphins that help us to feel happy, but it also has been shown to reduce stress, which often intensifies feelings of depression brought on by the winter blues.  It can also increase your joy by making your skinny jeans and little black dress fit better, and is there any greater feeling then that?!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.  She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.