Archives | Food & Nutrition

Enjoy Fruit the Low Carb Way

Posted on June 12, 2013 by GreenLite Medicine

Written by Holly Brown, Health Educator

I was walking through my local Farmer’s Market last weekend and couldn’t help but notice all the delicious summer fruits. The scent of fresh peaches and nectarines was intoxicating! I was tempted to buy several pieces but I had to remind myself that, even though they are a healthy option to cupcakes, it’s a good idea to stick to small portions and choose low sugar, high fiber options whenever possible. Why should you care, it’s just fruit, right? Well, if you are following a low carbohydrate plan, whether it’s pasta or peaches, all carbs count.

We encourage our clients to enjoy fruits as part of a healthy diet but advise that they be eaten in moderation, no more than 1/2 cup at a time and no more than twice a day. Think of fruit as an ingredient and not a standalone snack. Add it to some Greek yogurt or salad. Eating fruit with a little bit of protein will prevent a spike in your blood sugar levels and allow you to feel full for a longer period of time.

Increased amounts of any sugar, even if it’s natural, can cause increased hunger and fat storage. Because fruits vary widely in the amount of sugar they contain, it’s a good idea to know the right serving size for each of the fruits you consume the most often.

For example, let’s take a look at peaches. One medium peach (2 to 3 inches in diameter or about 5 ounces) has 12 net grams of carbohydrates or 1.5 carbohydrate units on the GreenLite plan. The same amount of watermelon (1/16 wedge of a whole melon or about 4-5 ounces) has 5.5 net grams of carbohydrates or a little less than 1 unit of carbohydrates on the GreenLite plan. Lastly, one medium banana (7 inches long) has 24 net grams of carbohydrates or 3.5 units of carbohydrates!

Why should you choose fruits that are high in fiber? Fiber is what makes us feel full. According to Dr. Robert Lustig, a University of California, San Francisco obesity expert, “eating fiber also results in less carbohydrate being absorbed in the gut…fiber consumption allows the brain to receive a satiety signal sooner than it would otherwise, so we stop eating sooner.” So, it’s better to eat fresh whole fruit, including the skin, whenever you can.

What fruits are the best for someone on a low carb diet? Berries and melons tend to be the lowest in sugar, with berries also being high in dietary fiber. According to Laura Dolson, a health and food writer for About.com, fruits that are the lowest in sugar also have the highest nutritional value, including antioxidants and other phytonutrients.

Here is a list of safe fruits to enjoy during the summer with their suggested serving sizes:

Raspberries (1/2 cup)
Blackberries (1/3 cup)
Strawberries (1/2 cup)
Papaya (1/4 medium or 1/2 cup)
Watermelon (1/2 cup cubed)
Peaches (1/2 medium)
Nectarines (1/2 small)
Blueberries (1/3 cup)
Cantaloupe (1/2 cup cubed)
Honeydew Melon (1/2 cup cubed)
Apples (2 oz or 1/2 small)
Guavas (1/2 medium)
Apricots (2 medium)
Grapefruit (1/4 large)

We all know that fruits are delicious and nutritious. They are great for a quick pick-me-up before a workout and healthy dessert option. However, too much of a good thing can make losing weight harder than it has to be. Remember, fruit is natures dessert but like all things in life, moderation is what defines a “treat” from a “cheat” and too much of a good thing can spoil the goodness.

Shirataki Noodles To The Rescue

Posted on March 7, 2013 by GreenLite Medicine

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Written by Nancy Lepow-Marrone, Health Educator

We all remember our first intake visit with GreenLite Medicine when our Health Educator goes over the part of the orientation book where it states, “Please stay away from breads, oatmeal cereal, cereals, grains, rice and pasta”. We all have our moment of panic with AT LEAST one of the listed items…for my husband, Frank, it was pasta. My husband is 100% Italian and pasta was pretty much a staple in his weekly diet. Let’s put it this way, you know your husband is a “true” Italian when he figures out how to work pasta into rice (no, I am not kidding), can you say RICE PILAF??

We all get through our first few weeks and then we realize how much better we start to feel and how much more energy we have without these complex carbohydrates in our diet. We notice that we aren’t retaining as much water, we start to feel less bloated and our skin even starts to look better! Well with all that “feeling good” why do we sometimes miss our “old friend” the complex carb??? There could be several reasons why we miss our complex carbs, but I find a lot of times its just the comfort of having a bowl of something warm and filling that reminds us of an old tradition.

One of the best “tools” that we have found on the GreenLite Medicine program are Shirataki Noodles. For those of you that have not tried them…PLEASE DO! I know that it’s sometimes hard to branch out and try something that you’re not familiar with, but it can really become a new staple for you…a new “best friend”! Shirataki Noodles are made from a root of a plant called the Konjac Elephant Yam and can be found in most super markets these days and can also be purchased online at miraclenoodle.com. I buy mine at Mitsuwa Marketplace right across the street from the San Jose office. Research has proven that the ingredients in the noodles can help control blood sugar levels, improve cholesterol and help in weight loss. Best of all, they are “FREE” on the program just like your lettuce greens and water!

There are several ways to use Shirataki Noodles. You can cut them into salads, use them in your favorite stir fry recipe, cut them into some Miso Soup for a quick snack (or any soup) and best of all ENJOY THEM JUST LIKE PASTA!

Root Vegetables 101

Posted on February 19, 2013 by GreenLite Medicine

Written by Michal Yaron

When we think of root vegetables, we often think of potatoes, but potatoes are very high in starch that is rapidly turned into sugar in the body. As a matter of fact, one medium baked potato contains 33 grams of net carbs, which is almost all of your daily allowance for carbohydrates during a weight loss phase.

Several root vegetables, such as jicama, celery root, turnip or rutabagas, are much lower in carbs and can easily be substituted for potatoes. (Other vegetables such as cauliflower can also be substituted, for an even lower carb count).

Check the table below for info carbohydrates counts of various root vegetables.

(GREEN = lower carb root vegetables / RED = higher carb root vegetables)

Five cooking techniques with roots vegetables:

1. Braising – Root vegetables become tender and deeply flavored when cooked slowly in a bit of liquid. You can cook one kind or a mixture of root vegetables for a hearty dish. Heat a heavy-bottomed pot over medium-high heat, add oil and cubed root vegetables, sprinkle with salt, and pour in 1/2 to 1 cup broth. Cover, reduce heat to maintain a simmer, and cook until vegetables are tender and starting to brown, about 20 minutes. Add fresh herbs at the end for a bit of fresh flavor.

2. Grilling – An open flame will give root vegetables a crusty exterior and a tender inside. Brush thick slices with a bit of oil, sprinkle with salt, and cook on a medium-hot grill until grill-marked and tender, about 10 minutes per side.

3. Mash – Parsnips, turnips, and celery root are delicious mashed. Best is to steam or boil them whole, with the skin (you can use pressure cooker to shorten cooking time). When soft, peel the skin and mash as you’d do with potatoes. Season with salt & pepper, add broth or nonfat milk. Instead of butter, you can use Lite Laughing Cow cheese for extra creaminess.

4. Roasting – Roasting brings out the essential sweetness in root vegetables and creates a crispy brown exterior. Cut vegetables into bite-size pieces and toss with a bit of olive oil. Put in a roasting or baking pan, sprinkle with salt, pepper, chopped herbs, or spices. Roast in a hot oven (375°F to 425°F) until vegetables are tender and browned, about 30 minutes, turning over midway.

5. Soups & stews – Root vegetables add flavor, nutrition, and bulk to soups and stews. When cut into bite-size pieces, they take about 20 minutes to become tender when boiled, so add them towards end of cooking time to avoid mushy vegetables.

How to Survive Holiday Temptations

Posted on December 7, 2012 by GreenLite Medicine

Written by Marcia Sivek

It is easy to overeat over the holidays. Food surrounds us at work, home and social gatherings. Sweets, comfort food, second helpings and holiday “cheer” are difficult to avoid. I know everyone has their own way of coping, but below are some helpful tips that have helped me maintain my normal weight and keep my sanity over the holiday season.

At Work and Home:

Promote healthy holiday snacks by bringing in fresh fruit and vegetables instead of baked goods. Include a lean or very lean protein for good measure. (Some good snack ideas at http://www.greenlitemedicine.com)
Socialize as far away from the buffet table or kitchen as you can, so you are not constantly looking at or smelling the food. This will help reduce cravings and opportunities for seconds, thirds, etc.
Understand that you don’t have to go back for seconds or even eat the whole thing, whatever that thing may be.
It is important to keep up with your regular exercise program to help reduce stress. Exercise pumps up endorphins (the brain’s feel good neuro-transmitter), improves mood and helps with sleep.
If you don’t have a regular exercise routine to reduce stress, try some relaxation techniques, such as, yoga, meditation, or get a massage. Practicing relaxation techniques not only reduce stress, but can help lower blood pressure, slows breathing rate and reduces muscle tension.
If you have a choice of foods at a work holiday gathering, grab small portions and choose healthy foods (lean proteins, veggies and fruit).
Try to sleep 7-8 hours a night. Being well rested will also help maintain some sanity and help you keep up with all the extra activities that coincide with the holidays.
Avoid or limit exposure to those high maintenance friends and family members that normally stress you out, because they will likely stress you out even more over the holidays. In this case, exercising does help reduce such stress.

Cocktail Celebration:

Volunteer to be the designated driver to avoid extra calories from alcoholic drinks.
If you choose not to drink but feel embarrassed to tell others you are not drinking…order tonic water with a lime, it will look like a vodka tonic!
Hold a calorie free drink, like sparkling water, in your dominant hand. It can help you from grabbing appetizers, hors d’oeuvres, and prevent mindless eating and extra calories.
If you choose to drink, limit yourself to a glass of red wine and drink plenty of water (a rule of thumb is to drink two glasses of water per alcoholic beverage).
Do not use alcohol as your escape from the stresses that pop up over the holidays!

Holiday Dinner Substitutions:

Substitute starchy white potatoes with cauliflower mash.
Make turkey the meat choice if there is one. Turkey (especially if you skip the skin) is lower in fat than ham or red meat. There are meat alternative recipes (such as those using tofu) if you want to skip meat all together.
Make green beans the vegetable choice; they are rich vitamin C, vitamin K (important in bone health) and manganese. They also contain a good amount of vitamin A, dietary fiber, potassium, folate, and iron. Roast them and toss them in olive oil instead of the traditional green bean casserole with cream and butter.
Fresh cranberries are packed with vitamin C and also provide a fair amount of dietary fiber and manganese.
Sit next to someone who doesn’t stress you out so you can enjoy your meal, savor each bite and feel blessed for the food and company.

To give a helping hand this holiday season, the GreenLite team came up with wonderful holiday snack ideas for you to share with family and friends!

The Wonders of Fiber

Posted on October 17, 2012 by GreenLite Medicine

Written by Annie Pappin

As of late, we’ve been getting a lot of inquiry about fiber. There’s always a lot of talk about the importance of consuming enough dietary fiber, but maybe it’s time to devote a little extra attention to the specific reasons why it’s so good for you. A diet rich in fiber can support our health in a number of ways, including:

• Normalize bowel movements
• Helps maintain bowel integrity and health
• Lowers blood cholesterol levels
• Helps control blood sugar levels
• Aids in weight loss

Unfortunately, the average individual is not consuming the necessary amounts of fiber to reap all its healthy benefits. The American Heart Association recommends eating about 25-38 grams of fiber a day; on average, we consume only about 10-15 grams!

So…what exactly is fiber? Fiber is the part of plant foods that our bodies cannot digest or absorb. It is the roughage or ‘bulk’ found in fruits, vegetables, legumes, nuts, seeds and whole grains. There are two types of fiber, soluble and insoluble, and both are good for our health.

Soluble fiber absorbs water, which helps to soften stools making them easier to eliminate from our body. Soluble fiber also slows digestion down, which increases nutrient absorption and moderates blood sugar levels. Some soluble fibers, called beta glucan, bind to bile acids that contain cholesterol and push them out of our bodies- effectively reducing the amount of cholesterol in our blood. Examples of foods with high amounts of soluble fiber include psyllium husk, citrus fruits, apple with skin, dried figs, black beans, lentils, artichokes, edamame and kale.

Insoluble fiber does not dissolve in water, so it adds bulk and acts like a brush that cleans out your colon, helping material pass through the digestive track more quickly, which prevents constipation. Foods that contain high amounts of insoluble fiber include blueberries, raspberries strawberries, garbanzo beans, black beans, kidney beans, almonds, lentils and kale.

Foods high in dietary fiber generally require a little more chew-time, which gives your body the opportunity to register when you’re no longer hungry, so you’re less likely to overeat! Furthermore, high fiber foods tend to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And finally, high fiber foods tend to be less energy dense- which means they have fewer calories for the same volume of food.

As you can see, dietary fiber has many positive effects for our health! By eating the recommended amounts of fiber-rich foods we are better able to support our nutritional goals of health and well-being. High fiber foods are designed to take care of you, enjoy!

Now, the question is, how can I get more fiber into my diet?? I put together a quick sample menu to see what 30 grams of fiber might look like in one day:

Add a ½ cup of raspberries plus 1 tbsp of psyllium seed husk to your smoothie in the morning (7g).
A salad at lunch with a ¼ cup of black beans with a 1 cup diced red peppers (7.5g).
Snack on a ¼ cup of hummus with ½ cup of broccoli and another ½ cup celery sticks (6g).
For dinner, sauté 1 cup of kale along side your favorite main dish (7g).
For dessert, enjoy a ½ cup of blackberries (3.8g).

Total: 30.3 grams

For your convenience, we’ve added a list of a few foods that detail both soluble and insoluble fiber content. We also listed the total, net and GreenLite Units for carbohydrates. For weight loss objectives, remain attentive to carbohydrate quantities. The GreenLite carbohydrate units should not exceed 4 units, or 28g, in one day. Please refer to sources below table if you are interested in furthering your own fiber/carbohydrate and general nutrition analyses.

Sources:

Self Nutrition Data. 2012. Conde Naste. http://nutritiondata.self.com/

Fiber Content of Food in Common Portions. 2004. Harvard University Health Services.

http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf

Nutrition and Healthy Eating. 2009 http://www.mayoclinic.com/health/fiber/NU00033

Fiber Facts: Why Fiber is Important. The Permanente Medical Group. 2006 http://www.permanente.net/homepage/kaiser/pdf/4946.pdf

Jegtvig, Shareen. 2012. High Fiber Foods. http://nutrition.about.com/od/foodfun/a/high_fiber_food.htm

The Skinny on Squash

Posted on September 5, 2012 by GreenLite Medicine

Written by Molly C. Watson

Although they’re called “summer squash,” early autumn is often the best time to get these versatile vegetables. They are harvested in abundance this time of year, and although they’re at their peak when purchased at a farmer’s market, grocery stores will usually have fresh supplies as well.

Summer vs. Winter: Although both types of squash belong to the same botanical family, the differences between summer and winter squash are distinct. Summer squash (such as zucchini, yellow crookneck, and pattypan) have thin, edible skins and soft, edible seeds, and require little to no cooking to be eaten. Winter squash (such as acorn, butternut, and hubbard) have hard, thick skin and seeds and require a much longer cooking time to make them edible.

There’s a big nutritional difference as well: while 4 ounces of summer squash will only cost you 24 calories and 4 grams of carbs, 4 ounces of winter squash weigh in at 64 calories and 12 grams of carbs. This is due to winter squash’s high starch and sugar content, which is why GreenLite recommends avoiding them during the weight loss phases. Although calorically low, summer squash is loaded with vitamins A, C, and niacin. Choose smaller squash for best flavor and fewer seeds, and store in the refrigerator for no more than 5 days. This assures their freshness and optimum nutritional value.

I prefer my summer squash simply prepared to appreciate their fresh, delicate flavor. A favorite and super easy preparation is to slice into thick coins or lengthwise slabs, lightly spray with olive oil, and grill (or broil) until just golden brown. Finish with a sprinkling of salt and ground pepper, plus some chopped fresh herbs of your choice — I prefer chives or dill — and a squeeze of lemon. Another near-effortless way to enjoy zucchini is to use a vegetable peeler or mandoline to slice into thin ribbons, then dress with your favorite vinaigrette and a pinch of grated parmesan cheese.

Our Chicken Packets with Whole-Grain Mustard & Summer Squash recipe is a tasty and convenient way to combine summer squash with your protein, and it comes together in an easy to cook and serve foil packet. Enjoy!

Healthy Tips for Surviving the Tricks of Halloween Treats

Posted on October 25, 2011 by GreenLite Medicine

During the weeks before and after Halloween, aisles in the stores are filled with candy taunting us to purchase it. Remember: a treat isn’t really a treat if you have to backpedal too much with your dieting efforts! Take a minute to examine what the real treat is: isn’t it really more of a treat to lose weight, feel proud of your hard earned efforts, and feel comfortable in your own skin? Here are some tips on how to avoid being “haunted” with the temptation of all these treats around:

Buy Halloween candy the day before Halloween so it’s not sitting around to tempt you.
If you must buy it ahead of time at least store it in a place where you are not constantly exposed to it. Out of sight, out of mouth!
Only purchase candy that you don’t like; that way you are not as tempted to indulge.
Consider passing out non-food treats to the kids.
If you absolutely must have Halloween candy, enjoy a moderate amount of it; but only if it doesn’t set you off on a binge. Fruit of course, would be a better choice.
Emphasize the fun, non-food parts of Halloween: make a pumpkin carving contest, bob for apples, and set up some Halloween games for the kids.
Halloween night is so hectic, sometimes a healthy meal is not even a consideration. This year plan on consuming leftovers, or have something you can just grab and eat or assemble quickly.
Plan on eating dinner a bit earlier so you get that evening meal in. If you miss dinner entirely because you are so busy, you are going to be overly hungry and even more tempted to overeat later.
Enlist your spouse or friend for support (but not to be the food police).
Even though those mini candies are so little, they can add up real quick. See the link below for calorie and carb counts for most Halloween treats.
If you are taking appetite suppressants do not forget to take them during this particularly tempting time.
Stay on track; remember that Halloween is the kick off season for weight gain. Don’t be tricked into eating that treat and gaining weight; and make sure you don’t miss your weekly appointments for accountability and support.

Listed below are the calorie and carb counts for a few of the most common Halloween candy treats:

M&Ms, plain, Fun size (18 g) – 88 calories and 12 g carb

Snickers Bars, Fun size (17 g) – 80 calories and 10 g carb

Smarties Candy, Roll – 25 calories and 6 g carb

Candy Corn, Brach’s – 11 pieces – 70 calories and 18 g carb

Reese’s Peanut Butter Cup, Miniature (about 9 grams each) – 44 calories and 5 g carb per cup

Tootsie Roll Mini-Midgees – 11 calories and 2 g carb

Check out a more detailed list of the calorie and carb counts for “fun size” treats over at About.com’s Low carb blog.

Help Jane Fonda & CSPI in Support of “Food Day”

Posted on October 11, 2011 by GreenLite Medicine

Have you heard about Food day??

Food Day, like Earth Day, is a day intended to inspire awareness and appreciation for something many of us take for granted – eating REAL food. The day brings together Americans from all walks of life to appreciate the benefits of eating healthy, real food, grown locally, and produced in a sustainable and humane way. It’s all connected. The diets we select, the foods we grow, the policies we form, and the impact we have.

Jane Fonda and Dr. Rugh at a Food Day event in San Francisco.

Food Day was created by the Center of Science for Public Interest (CSPI), a non-profit watch dog and consumer advocacy group that focuses on nutritional education and awareness. In early spring, co-founder Dr. Michael Jacobson hosted a dinner party event in San Francisco. Dr. Rugh was in attendance, as well as many distinguished guests including “slow food” activist Alice Waters and leading lady Jane Fonda ( a member of the Advisory board for Food Day). This dinner was a kick off event in San Francisco to bring awareness to Food Day and their “eat real” cause.

On August 10th, 2011, Dr. Jacobson paid a visit to GreenLite to meet with Dr. Rugh. Dr. Michael Jacobson has been a national leader in social and political food reform in the U.S. since the 1970′s. He is the person we can thank for the presence of nutritional labels on all packaged foods and beverages. He is also responsible for coining the phrases “junk food” and “empty calorie”.

CSPI found Michael Jacobson and Dr. Rugh

CSPI & Food Day found Michael Jacobson With Dr. Rugh

Dr. Rugh’s belief is that obesity and chronic disease are the results of a maladaptive lifestyle and all of us at GreenLite Medicine have seen how education and a supportive environment can help individuals achieve a healthier lifestyle through changes in their diet. However, transforming the American diet means changing policies as well as changing individual behavior. GreenLite Medicine shares CSPI’s mission to provide consumer advocacy in health and nutrition policy.

In celebration and support of Food Day, GreenLite Medicine will be holding a Food Day Potluck. We invite our guests to come share a meal with us! Bring your favorite, healthy food, and celebrate mindful dining with a GreenLite dinner party.

Look up sustainable vendors through the Food Day resource widget below or hit up you local Farmers Market on Sunday the 23rd for the raw ingredients for our mindful Meal. The Food Day and CSPI websites have great informational resources, so feel free to explore what they have to offer and educate yourself on the current social and political status of the food industry. The Food Day website also has a great free recipe book on their site that could inspire your potluck dish! GreenLite believes that Food Day is exactly what our country needs and is proud to support it, we hope you will support it too and we look forward to seeing you at our potluck!

Want to know more?? Check out this video with Michael Jacobson with all the facts on Food Day!

Myths and Facts about Sugar Alternatives

Posted on September 27, 2011 by GreenLite Medicine

Written By Michal Yaron, Nutritionist & Health Educator

Research shows that humans have an inborn desire for sweetness. While historically essential for survival, being naturally drawn to sweetness isn’t helpful when people are trying to lose weight in this modern age. This is why more and more consumers and manufacturers seek no or low-calorie alternatives to white table sugar, without sacrificing sweetness. Yet this welcomed trend raises misconceptions and confusion over which sugar alternatives are the best.

Sweeteners can be divided into three basic categories:

sugars that have 4 calories per gram (nutritive)
sugar alcohols (lower calorie)
those that are have no calories (nonnutritive).

Full calorie sweeteners

Many so-called natural sweeteners such as honey, maple syrup, molasses or agave nectar, are often promoted as healthier options than processed table sugar. Yet, nutritionally speaking, they aren’t significantly different. They contain the same amount of calories as regular table sugar (4 calories per gram), and can raise blood sugar just as table sugar can. Though some proponents of agave nectar say that it doesn’t cause blood sugar spikes, scientific evidence doesn’t support such claims. Simply put, sugar is sugar is sugar, and there’s no health advantage to consuming added sugar of any type.

Many products labeled “no sugar added” actually contain one or more of those nutritive sweeteners. Check labels carefully and watch out for products listing any of the followings: Fructose, brown rice syrup, honey, raw honey, agave nectar, coconut palm sugar (or coconut nectar sugar), date sugar, grape juice concentrate, apple juice concentrate, barley malt syrup, sugar cane juice, brown sugar, turbinado sugar, evaporated cane juice, maple syrup, maple sugar, corn syrup, high fructose corn syrup, glucose, sucrose, dextrose, maltodextrin.

Sugar Alcohols

Sugar alcohols are carbohydrates that occur naturally in certain fruits and vegetables, but can also be manufactured. Despite their name, they aren’t alcoholic (they don’t contain ethanol). Sugar alcohols are often combined with artificial sweeteners in products to enhance sweetness. The most common include: sorbitol, xylitol, maltitol, lactitol, mannitol, isomalt, and erythritol.

Sugar alcohols contain calories, but less than regular sugar. Much controversy has developed surrounding their bioavailable calories. To be on the safe side, consider them as about 2 to 3 calories per gram. Keep in mind that unlike artificial sweeteners, sugar alcohols are carbohydrates and can raise blood sugar levels. But because your body doesn’t completely absorb sugar alcohols, their effect on blood sugar is less than that of other sugars. This is especially true for xylitol and erythritol, but watch out for others like maltitol and sorbitol which behaves almost like sugar in the body.

Sugar alcohols are not without side effects, though. Because they are not completely digested and absorbed, eaten in large amounts (usually more than 50 grams but sometimes as little as 10 grams) they can have a laxative effect, causing bloating, gas and diarrhea. Lately erythritol is gaining momentum as a replacement for other sugar alcohols in food, as it is much less likely to produce gastrointestinal distress.

Non-calorie sweeteners

Non-calorie sweeteners provide a sweet taste without calories or carbohydrates. This category also includes low-calorie sweeteners which are much sweeter than table sugar (thus used in such small amounts that they are considered virtually non-caloric). Additionally, this category includes other non-nutritive sweeteners which are not metabolized for energy and pass through the body unchanged. These sweeteners include the artificial sweeteners acesulfame potassium/acesulfame K (Sunett, Sweet One), aspartame (Equal, NutraSweet), neotame (NutraSweet), saccharin (SugarTwin, Sweet’N Low) and sucralose (Splenda & altern).

Artificial sweeteners have been the subject of intense scrutiny for decades. Critics say that they cause a variety of health problems. However, there’s no sound scientific evidence that any of them cause cancer or other serious health problems. And numerous studies confirm that they are generally safe in limited quantities.

A new type of sugar substitute recently introduced to the market is rebaudioside A, which is derived from the stevia leaf. Stevia is not a sugar and is calorie free. Unlike artificial sweeteners, it’s from a natural (though still highly refined) plant source. Due to its unique characteristics, stevia is fast becoming popular in the US. It’s often blended with erythritol to improve palatability (Truvia and PureVia brands).

When looking for low-sugar and low-carb foods, keep in mind that while artificial sweeteners and sugar substitutes can help with weight management, they aren’t a magic bullet and should be used only in moderation. Just because a food is marketed as sugar-free doesn’t mean it’s free of calories and carbs, manufacturers often increase fat content of sugar-free foods to make food more palatable. Always read the Nutrition Facts label, paying special attention to calorie and carbohydrate content. And remember that processed foods, which often contain sugar substitutes, generally don’t offer the same health benefits as whole foods, such as fruits and vegetables. While artificial, it is still possible for artificial sweetners to trigger sugar cravings and some people. The best solution to combat our body’s biological desire for sugar is to try and avoid sugar completely and satisfy our natural sweet tooth with fruits and vegetables. Furthermore, try to keep in mind that the less sugar you eat, the less sugar you crave.

The Doctor’s Corner | The Importance of Breakfast

Posted on July 19, 2011 by GreenLite Medicine

Many of you in the GreenLite program have been drilled on the importance of breakfast. However, A new study shows that breakfast could be a factor in your tendency to indulge on high-calorie foods.

Past studies have shown that people who skip breakfast actually tend to eat more high-calorie foods and be at increased risk of weight gain, but now researchers in England believe they may have an explanation of how this happens.
A group from Imperial College London used MRI’s of brain activity to see what happened in the brains of people who skipped breakfast. What they found was that their brain “reward” centers were activated more by the sight of high-calorie than low-calorie foods. The findings were based on the subject’s ratings of how much the picture foods appealed to them.
When the same 20 healthy, non-obese, subjects ate breakfast, functional MRIs were taken about 90 minutes after eating and showed no significant activation of the brain’s reward centers when the subjects viewed pictures of high-calorie foods.
“Our results support the advice for eating a healthy breakfast as part of the dietary prevention and treatment of obesity,” lead author Dr. Goldstone, said. “When people skip meals, especially breakfast, changes in brain activity in response to food may hinder weight loss and even promote weight gain.”
So don’t forget to fuel up in the morning, your success could depend on it!