The Biggest Health Food Scams of 2011 #5

13. EVOO Can Do No Wrong

Just because a dish is made with extra virgin olive oil doesn't make it healthy. Olive oil is still fattening (it contains 2,000 calories per cup). Canola oil has a similar nutritional profile and some products that tout it, like Weaver's gold popcorn which hit shelves last April, still hide hydrogenated oil (trans fats) in the ingredient list. "While olive oil is definitely a good alternative to butter, margarine or shortening, it may not even be the best option," says Davis. It's been praised because it's relatively high in monounsaturated fat. "But research overall suggests that polyunsaturated fat (which is found in higher amounts in oils such as canola) may be more beneficial than monounsaturated fat," he says.

14. "Fresh" Fast Food
The latest company to join Wendy's and Subway by latching on to the fresh, whole food trend that gained major momentum in 2011? Fast food giant, Burger King, home of the enormous, messy Whopper.

In an attempt to overhaul its image, the company released a new version of its beloved burger in August: the limited-time California version is "fresh" because it features - gasp - guacamole! The accompanying TV commercial plays up the freshness of the ingredients with visuals of lettuce and tomatoes being washed and sliced in slow motion, set to pulsating music. Before you go into a trance and actually start believing a "guac'd and grilled" Whopper with "ripe tomatoes and crisp lettuce" is any better for you than the flame-broiled Whopper of yesteryear, here's a little reality check: at 820 calories, it has almost 25% more calories than a regular Whopper at 620 calories.

15. "Healthy" Candy
Natural candy certified as organic (Yummy Earth), infused with antioxidants (Snap Infusion Supercandy), made with honey (Gimbal's Honey Lover's jelly beans), and touting lower calories (Skinny Cow's chocolate candy), exploded in 2011. But guess what the number one ingredient in candy is? Some type of sugar. And as established earlier this week, natural doesn't always mean nutritious and all sugar is created equal once it goes in our mouths.

Plus, most of these "healthy" candies are comparable to conventional kinds. For example, six pieces of Skinny Cow Dreamy Clusters (with caramel filling) packs 120 calories - exactly the amount found in six Hershey's Caramel Kisses. And even though they're nutritionally similar, the diet candy may be less satisfying. A recent study from Yale University found that people who were told they were drinking a 620 calorie milkshake experienced a faster drop in the hunger hormone ghrelin compared with those drinking a milkshake they were told contained 140 calories (both shakes actually contained 360 calories). The slower drop in ghrelin can cause a delay in satiety that may lead people to take in more caloires from foods labeled as healthy.

The Biggest Health Food Scams of 2011 #4

10. Artisan

Shoppers are more interested than ever in knowing where their food comes from and 83% say food traditions are important. When a food is made with care, it means the ingredients are high-quality, which makes it healthy, right? Not necessarily.

Take Domino's new line of artisan thin crust pizzas with toppings like spinach and feta, sausage and peppers, and salami and roasted veggies. Each box bears an inscription that reads, "Though we may not be artisans in the traditional sense, inside this box you'll find a handmade pizza crafted with the kind of passion and integrity that just might convince you we are. Which is why every single Domino's Artisan Pizza we make comes signed by the person responsibly for it." A nice sentiment, but even if the Domino's employees really do lovingly craft these pies, it doesn't change the provenance of the ingredients. With 150-160 calories and 7 grams of fat or less per slice, the artisan pizzas have a reasonable nutrition profile, but they're no better than any other thin crust option with veggie toppings.

12. "High Fiber" Claims

Almost 50% of shoppers now look for fiber content in packaged products and as people want to take in more nutrients at every meal, it's no wonder fiber claims spiked in 2011 - especially on dessert items like Fiber One's 90-calorie brownie. The catch? You'll pay more for these products with added fiber, which food companies use to jack up their numbers to impressive-sounding levels. With ingredients like inulin (which is made from chicory root), maltodextrin (made from glucose), and sorbitol (a natural laxative), these fakers don't have the same health benefits as naturally occurring fiber, says Taub-Dix. Plus, they cause major bloating and stomachaches, she adds. That piece of fruit is looking might appealing after all one; medium pea has 25% of your daily fiber!

13. "Light" Restaurant Options

The Cheesecake Factory, infamous for its endless variety of diet-wrecking appetizers and massive entrees that contain a full day's worth of calories, introduced the lower-calorie SkinnyLicious menu in August. Featuring 40 dishes that have fewer than 590 calories and five Skinny cocktails with less than 150 calories, it sounds promising. And it is. Better than the rest of the menu, that is. But many of the dishes still come in massive portions, are served with refined carbs like white rice or fried tortilla strips, and are dripping with oil, dressing and sauce.

The Biggest Health Food Scams of 2011 #3

7. Pasta Made with Veggies

Kraft is the latest food giant to promote hiding veggies in packaged foods. Walmart and Target started stocking Kraft Macaroni and Cheese Dinner Veggie Pasta in June and the Barilla Piccolini Veggie line hit shelves just a few weeks later. Both tout a whole serving of vegetables in each helping of pasta. But can you really get the same benefits of vegetables from neon orange mac and cheese? Take a guess.

"Vegetables that are freeze dried, powdered, and mixed into processed foods don't pack the same nutritional punch as whole vegetables," says Davis. Plus you are losing one of the top benefits of whole vegetables for people trying to fill up the bellies with fewer calories: volume.

8. Sea Salt

Wendy's released a sea slat version of its french fries at the end of 2010 - just a glimpse of what was to come in 2011. Almost every major brand of potato chip offers a sea salt flavor, and other big brands like Planters and Campbell's also has jumped on the bandwagon. Unfortunately, salt is salt. "By weight, both sea salt and regular table salt contain the same amount of sodium, which is what poses a health risk," says Davis. Another thing you may not realize: it doesn't matter what form those little whit crystals take, or what it says on the package label. All salt comes from the sea.

9."All-Natural Snacks"

The FDA hasn't officially defined "natural" yet, but it was one of the hottest buzzwords of 2011. Sales of all-natural products grew about 14% over the past 2 years, compared with 4% for the whole savory snack category. On cue, Frito-Lay announced in March that it will ditch monosodium glutamate (MSG) and other artificial ingredients in more than 60 snack varieties (including Lay's potato chips, Tostitos tortilla chips, multigrain SunChips and Rold Gold pretzels) by the end of 2011. But even without chemical additives, these snacks are still fat, salt and sugar bombs that should be eaten in very small quantities.

In related news: Doritos and Cheetos will remain unabashedly unnatural. "Those products, with bold flavors, are harder to retool and are marketed to teens and other consumers who might be turned off if told the chips were all-natural," reports the Wall Street Journal. So natural is a marketing term after all...

The Biggest Health Food Scams of 2011 #2

4. Flavored Greek Yogurt With all the hype around its digestive health benefits, low sugar and high protein content (not to mention its indulgent thick texture), Greek yogurt became a major health food player in 2011. Sales went through the roof - with the top 10 brands raking in over $1.9 billion for the year. Yoplait joined the part, too, but its version is dubious at best - made with "milk protein concentrate" and additives like gelatin instead of 100% strained yogurt like those made by Chobani, Fage and Oikos. While plain, low-fat Greek yogurt is a nutritional powerhouse, some of the flavored options pack more sugar per ounce than soda (about 39 grams per 12-ounce can) and ice cream (about 24 grams for 4 ounces). The worse offenders:

• Fage Total 2% with Honey: 29 grams
• Cabot 2% Strawberry: 24 grams
• Dannon 0% Honey & Chobani Blueberry Nonfat: 20 grams, each

5. The Healthy Happy Meal Following McDonald's Commitments to Offer Improved Nutrition Choices initiative announced in July, the company launched a new Happy Meal menu in September. The kids' meal now touts a smaller serving of french fries (reduced from 2.4 ounces to a 1.1 ounce, 100 calorie pack), a 1.2 ounce helping of apple slices (and no longer comes with caramel dipping sauce) and fat-free chocolate or 1% white milk instead of soda. But the price is same even if diners request more fries or soda.

Yes, it's a step in the right direction. But a measly half serving of fruit and sugary chocolate milk can't save a meal based on a fatty hamburger, cheeseburger or Chicken McNuggers, plus fried potatoes.

6. Gluten-Free Foods The latest villain in the diet world, gluten - a protein compound found in wheat and related grains, including barley and rye - has been blamed for things like headaches and weight gain. In 2011, gluten-free labels popped up on everything from coffee (which is naturally gluten-free) to snack foods (General Mills now offers more than 300 gluten-free products). Sales reached $1.2 billion last year, more than double that of 5 years ago.

Sure, skipping the giant bowl of pasta, garlic bread and croissants in favor of meat, fresh produce and dairy can do a body good. But "processed foods specially formulated to be gluten-free are often higher in calories and sugar, and lower in fiber and B vitamins than their gluten-containing counterparts - and they're twice as expensive," says Davis. While these items are great for people diagnosed with celiac disease (which affects less than 1% of the population) or gluten intolerance - "they offer zero health benefits to the vast majority of us," he says

The Biggest Health Food Scams of 2011

Food marketing is a very powerful thing. The right buzzword on a label or a convincing ad campaign can be enough to cause a run on acai berries, almond milk or whatever else they are selling. "Because it's natural! And fresh! And gluten-free! And delicious! And packed with fiber! And made with honey!" You get the idea. The scary thing is that these claims sometimes work better than we think.

In a recent study, participants who were asked to compare conventional and organic foods described organic cookies, potato chips and yogurt as being tastier, higher in fiber and lower in calories and fat, even though the foods in the two groups were identical. This "halo effect" that leads consumer to blindly believe a food is more nutritious than others is all too common, and it was in full force this past year.

From "fresh" fast food to all-natural Fritos, there were plenty of misleading "health foods" on the market in 2011, but no amount of spin can change the fact that these edibles are anything but wholesome. For our last week of 2011, we will take a look at 15 of the most deceiving items in stores and restaurants and the facts about what is really being sold.

Biggest Health Food Scams of 2011

1. Fruit and Vegetable JuicesFruit and vegetables are good for you. And because you can squeeze way more of them into once glass of juice, liquefying them is the ultimate, no-hassle way to fill up on nutrients. At least that was the though process behind the cleanse craze of 2011 (smoothies and juice blends were the only gainers in the beverage industry last year).

Yes, fruit and vegetable juice contains many (although not all) of the same vitamins, minerals and phytochemicals as whole produce. But when the part you chew is removed, what is left is not only concentrated nutrients, but also sugar (even veggies contain some sugar). "Then with not fat or fiber to slow down the digestive process, hello insulin spike and hunger," says Bonnie Taub-Dix, RD, author of Read It Before You Eat It. In addition to this nutritional pitfall, some scary questions were raised this year about the healthfulness of certain juices. In September, TV show host Dr. Oz announced he'd found high levels of arsenic in several common apple juice products, and a recent Consumer Reports study found high levels of lead and arsenic in samples of 88 juices - mostly apple juice - of popular brands found in grocery stores.

2. Diet SodaIt was a good year for diet soda - in the cola wars, Diet Coke overtook Pepsi as the second most popular soft drink the U.S. Diet Pepsi released a "taller, sassier new Skinny can" in February that the company says is a "celebration of beautiful, confident women" and Diet Coke debuted a fancy, limited-edition can in September to mark Coca-Cola's 125th birthday. Also in February, Dr. Pepper released a new diet soda aimed at men, Dr. Pepper 10.

What these products are not advertising: drinking diet soda actually causes weight gain and blood sugar spikes. According to new studies presented at the American Diabetes Association Scientific Sessions in San Diego, study subjects who drank two or more diet sodas a day had waist-size increases that were six times greater than those who didn't drink diet soda.

3. Natural Sweeteners

It was sweet to be a "natural" sugar this year. Natural sweeteners now rank second on the list of most-looked-for items on the ingredient label, after the type of fat/oil. But "to the body, sugar is sugar, whether it's in the form of honey, agave nectar, evaporated cane juice, fruit juice concentrate, molasses or whatever," says Robert Davis, PhD, author of Coffee is Good for You.

Though these alternatives may sound healthier than regular sugar, there is scant evidence that our gut processes them any differently. Some people believe that the bee pollen in honey is a super food with the potential to treat conditions such as allergies and asthma, but almost no scientific studies have backed up medical claims. Plus, a new reports shows that most honey sold in the U.S. has had all the pollen filtered out, which negates any supposed health benefits and may indicate that it's been ultra filtered, a process that results in a substance that is not technically honey (though it should be noted that it's possible to remove pollen from honey without using this controversial method).

10 Healthy Holiday Party Tips

With Christmas less than two weeks away, the inevitable holiday parties and celebrations are upon us. Some might think that a holiday party is not the place to focus on health; they think it is okay to "let loose" at this time of year. And while there is some truth to that, the focus of the holidays should not be the high calorie desserts or greasy finger foods; it should be the people you love, the conversations and the dancing. It is possible to throw a healthy holiday party that will please most of your guests.

Share your other healthy holiday tips with us and the readers - happy holidays!

10 Healthy Holiday Party Tips

1. Offer no- and lower-calorie drinks galore so your guests have lots of healthy options. Here are a few to try:

• Holiday tea
• Diet soda
• Mineral water
• Coffee
• Light beer and wine spritzers made with club soda
• Holiday punch made with diet soda (like ginger ale or lemon-lime soda) and/or light cranberry juice

2. Serve fruit and vegetable trays. For appetizers and dinner, use the 50% rule: try to cover 50% of the food table with fruit and vegetable dishes. Here are some winter options for your fruit and veggie arrays:

• For fruit trays or fruit salads, try apple slices (spray with lemon juice to prevent browning), orange slices or wedges, melon cubes, grapes, canned pineapple, and cherry or grape tomatoes.
• For raw veggie trays, try jicama, baby carrots, celery sticks, sugar snap peas, broccoli and cauliflower florets.

3. Keep dips and spreads as light as possible by substituting nonfat sour cream, light cream cheese, light or low-fat mayonnaise, and low-fat yogurt for the more caloric versions.

4. Look for ways to add beans to your dishes to beef up the fiber and plant protein, which will help your guests feel full faster. It's easy to use beans in salads, casseroles and appetizers. One of our favorites is this light Southwestern 7-layer dip that features canned, nonfat refried beans.

5. Serve whole grains or whole-grain blends. You can use half whole-wheat flour in nut breads, muffins and even cookie recipes. You can use whole-wheat blend pastas, whole grain crackers and whole wheat (or whole wheat blend) dinner rolls. Check the ingredient list and the fiber grams on the nutrition information label for the rolls and crackers to make sure you are getting a product with at least half whole wheat and more fiber.

6. Serve lean meats and fish. There are lots of festive meat options that are lower in fat (and saturated fat) and high in protein. Try cooked shrimp served with cocktail sauce, roasted sliced turkey breast, lean ham, and sliced lean roast beef. Grilled or broiled salmon filet makes a great appetizer when served with whole grain crackers.

7. Dish up lighter (or littler) desserts. Let's be honest: it wouldn't be a holiday party without holiday desserts. So make it easy for your guests. Serve light desserts when possible and offer dessert trays with bite-size samples. When serving up desserts, think about portions that are two to four bites - just enough to taste and enjoy. Your guests can always have more! You can use cupcake papers to hold bite-size portions (small-sized cookies and even cake or pie can be cut into petite portions). You can also use mini cupcake pans to make bite-sized cupcakes, cakes, brownies and cheesecake. Also, keep dessert embellishments light when possible - try light vanilla ice cream, fat-free or lite Cool Whip, etc.).

8. Encourage physical activity at the party. It depends on the type of party you're having, but possibilities include:

• Dancing
• Holiday caroling or a moonlight, candlelight or flashlight walk around your neighborhood (weather permitting)
• Pingpong, billiards, foosball or other games that involve some action

9. Offer light condiments on the buffet. Try spicy mustard, light or low-fat mayo, barbecue sauce, cranberry sauce, fruit chutney, relishes and so on.

10. Have an appetizer and dessert party or a dinner/buffet party instead of serving appetizers AND dinner AND dessert. When faced with too many food options, most people will each too much. And while we are at it, go ahead and banish candy dishes from the party. As long as you have other food on hand, you won't need them., People can have candy any time of the year.

BONUS TIP: Have small plates out at your buffet or dessert/appetizer table to encourage people to serve themselves smaller portions. But be aware, some people will still pile every possible morsel onto their small plate.

For some light party ideas, check out some of our favorite holiday party recipes below!

• Polenta Wedges with Tomato Tapenade
• Roasted Carrots with Cardamom Butter
• Five-Spice Scallops
• Festive Apple Galette

New Ways to Use Thanksgiving Leftovers

With all the effort that goes into holiday cooking, you probably have enough for leftovers. If you still have some turkey leftin your fridge, check out some of our delicious, healthy recipes - they will stretch your dollars after all the holiday spending. With only about 144 calories and less than 2 grams of saturated fat per 3-ounce serving, roasted turkey (or chicken) is a great healthy option. Try these easy, healthy recipes featuring cooked turkey or chicken - they're easy on the cook AND the budget!

Also - for Mettler Center members: check out our website for the latest on special holiday hours and changes around the facility in the month of December!

BBQ Chicken Sandwich
Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 1

Ingredients

• 1/2 cup shredded cooked chicken
• 1/4 cup shredded carrots
• 2 tablespoons barbecue sauce
• 1 small whole-wheat sandwich bun
• 1 leaf romaine lettuce

Directions

1. Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

Nutritional Facts
324 calories, 7 g fat, 4 g fiber


Sweet Potato Turkey Hash
Prep Time: 45 minutes

Total Time: 45 minutes

Servings: 6 (1 1/4 cups each)

Ingredients

• 2 medium sweet potatoes, peeled and cut into 1/2 inch pieces
• 1 medium apple, cored and cut into 1/2 inch pieces
• 1/2 cup reduced-fat sour cream
• 1 teaspoon lemon juice
• 1 tablespoon canola oil
• 1 medium onion, chopped
• 3 cups diced, cooked, skinless turkey or chicken
• 1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
• 1/2 teaspoon salt
• Freshly ground pepper, to taste

Directions

1. Place sweet potatoes in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain.
2. Transfer 1 cup of the mixture to a large bowl; mash. Stir in sour cream and lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside.
3. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes.
4. Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3 minutes longer. Serve immediately.
   

Nutritional Facts
214 calories, 7 g fat, 2 g fiber


Crispy Turkey Tostadas
Prep Time: 35 minutes
Total Time: 35 minutes
Servings: 4 (2 tostadas each)

Ingredients

• 1 14-ounce can petite diced tomatoes, preferably with jalapenos
• 1 medium onion, thinly sliced
• 3 cups shredded cooked turkey or chicken (12 ounces)
• 8 corn tortillas
• 1 avocado, pitted
• 1/4 cup salsa
• 2 tablespoons reduced-fat sour cream
• 2 tablespoons chopped fresh cilantro
• 1 cup shredded romaine lettuce
• 1/2 cup shredded Monterey Jack cheese

Directions

1. Position racks in the upper and lower thirds of the over and preheat to 375 degrees.
2. Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most o the liquid has evaporated, about 15 to 20 minutes. Add turkey or chicken and cook until heated through, about 1 to 2 minutes.
3. Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.
4. Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
5. To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey or chicken mixture, lettuce and cheese.

Nutritional Facts
397 calories, 15 g fat, 8 g fiber

Cream of Turkey and Wild Rice Soup
Prep Time: 35 minutes
Total Time: 35 minutesServings: 4 (1 1/3 cups each)

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 cups sliced mushrooms (about 4 ounces)
• 3/4 cup chopped celery
• 3/4 cup chopped carrots
• 1/4 cup chopped shallots
• 1/4 cup all-purpose flour
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 4 cups reduced-sodium chicken broth
• 1 cup quick-cooking or instant wild rice
• 3 cups shredded cooked chicken or turkey (12 ounces)
• 1/2 cup reduced-fat sour cream
• 2 tablespoons chopped fresh parsley

Directions

1. Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.
2. Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, about 5 to 7 minutes. Stir in chicken or turkey, sour cream and parsley and cook until heated through, about 2 minutes more.

Nutritional Facts
354 calories, 9 g fat, 3 g fiber

5 Bizarre Weight Loss Tricks That Actually Work

The impending holiday season leaves us all dreading the idea that we may gain a few pounds. However, as long as we remember to keep moderation in mind, there shouldn't be much to worry about! Reality is that if you decide to splurge a few times throughout the season, it will not affect your weight or overall health; just remember to limit it to a few special occasions and continue your workout routine.

This post is originally from Reader's Digest Magazine and provides 5 interesting tricks that can actually help with weight loss. Whether they work or not probably depends on the individual; however, it's always worth a shot - especially at this time of year!

What other "bizarre tricks" work for you to help with weight loss? Share them with our readers!

5 Bizarre Weight Loss Tricks That Actually Work

1. Sniff a banana, apple or peppermint

You might feel silly, but it can work. When Dr. Alan R. Hirsch of the Smell and Taste Treatment and Research Foundation in Chicago tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost - an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you are actually eating it

2. Hang a mirror opposite your seat at the table

One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look at yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you are trying to lose weight in the first place.

3. Surround yourself with blue

There is a good reason you won't see many fast-food restaurants decorated in blue. Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow and orange in your dining areas. Studies find they encourage eating.

4. Shoot your food

Rather than writing down every morsel you eat, take a picture of it and file the photos on your phone or computer by date. A visual account of your consumption may help you curb your intake. "Snapping photos and then looking back at them can make people stop and think before indulging," nutritionist Joan Salge Blake says. It doesn't need to be a big production - your cell phone will do. Think about it: there you are at the salad bar, making a plate of vegetables. Don't pat yourself on the back quite yet, though. A simple snapshot of your heaping dish may "show your extra helping of cheese or deep-fried croutons," Joan cautions. A visual reminder might be just enough to give you pause next time before you ladle on the blue cheese dressing.

5. Tie yourself up

You could try fitness guru Valerie Orsoni's "Le Petit Secret:" "A number of French women wear a ribbon around their waist and underneath their clothes when they go out for dinner. It keeps them conscious of the tummy, particularly if the ribbon starts to feel tighter as the evening goes on!" If a ribbon isn't your thing, try a belt!

Ways to Encourage Your Kids - and Yourself! - to Eat Breakfast

We've all heard it a million times: breakfast is the most important meal of the day. Yet amongst the chaos of getting ready each day, millions of us skip this vital meal.

What's worse is children of all ages are skipping this meal before they are expected to go to school and be attentive for hours before they eat. Recent studies have shown that eating breakfast may improve cognitive functions related to test grades, school attendance and memory. Teens who eat breakfast tend to weight an average of 5 pounds less than those who skip breakfast. But how can you fit breakfast into your family's busy schedule and get your teen to teat something nutritious? Check out these 8 tips that might just tempt your kids - and even yourself!

Ways to Encourage your Kids - and Yourself! - to Eat Breakfast

1. Figure it out: Find out either by asking or experimenting what your child will eat and how much. It's okay if it's small, as people have different needs and a big breakfast may not settle well with everyone. Just eating something, though, is better than nothing at all.
2. Smooth moves: Try making homemade smoothies with milk, yogurt or soymilk, frozen berries, bananas and ice cubes,. Add a scoop of soy or why protein for added protein. Smoothies are quick, nutritious and can be eaten on the go if needed.
3. An eggcelent idea: Eggs pack a good amount of protein and are also easy to make fried, scrambled, poached or hard-boiled. Pair eggs with whole grain toast.
4. On-the-go: Grab and go with a container of yogurt (aim for low-fat and low-sugar), breakfast bars, dry cereal or pre-made fruit salad.
5. Cerealously: Cereal is another quick option, but be choosy in what you serve, aiming for high fiber (4 grams or more), low sugar (8 grams or less) and less than 7 ingredients total.
6. Dynamic duos: Classic combos like a whole grain bagel and low-fat cream cheese, toast with peanut butter and all-fruit jam, or yogurt and granola offer a nutritious start to the day.
7. Oughta be oats: The wonder food, oatmeal, can be paired with all kinds of delicious toppings. Offer oatmeal with berries, raisins and cinnamon, chopped nuts, a scoop of peanut butter, flaxseed or wheat germ.
8. From the freezer: There are several companies that make nutritious, tasty and whole grain waffles. Pick up a few boxes and offer them for breakfast with eggs, peanut butter or yogurt for protein.

With a little planning and investigation into what your children will eat for breakfast, you can encourage them to eat breakfast for heading to school. They will thank you when they realize how much more energy and attention they have throughout the day!

Foods That Fight Fatigue

Whether a late night, early morning or intense workday has hijacked your energy, the forecast for the rest of the day is bleak: serious yawning, followed by a search for a suitable alternative to the nap you are craving. Instead of reaching for a sugary snack to help you stay awake during your morning meeting or power through an afternoon slump, try this stay-awake strategy: snack on perfectly portable, fatigue-fighting foods, like whole grain crackers, walnuts, dark chocolate and watermelon. These 9 picks will perk you up in no time!

9 Foods That Fight Fatigue

1. Pumpkin Seeds

If your 30-minute workout leaves you feeling like you just climbed Mt. Everest, you might be low on magnesium. When researchers at the U.S. Agricultural Research Service restricted intake of the mineral among 13 women, ages 47-75, for 4 months, they found that those with magnesium deficiencies required more oxygen uptake during physical activity, used more energy, and therefore tired more easily. Snack on 1/4 cup of pumpkin seeds and you'll take care of about half of your recommended daily allowance (310 mg for women and 400 mg for men)

2. Yogurt

A stomachache could spell sleepiness if you're among the more than 1 million people in the United States who suffer from chronic fatigue syndrome (CFS). Because research suggests that an imbalance in microorganisms in the digestive tract is partially to blame for CFS, Swedish researchers tested the effects of eating yogurt rich in probiotics - "good bacteria" that aids digestive health - on 15 CFS patients. After eating about 6.8 ounces of yogurt twice daily for 4 weeks, 14 out of 15 study subjects reported improvements in fatigue symptoms, physical health or mental health.

3. Wheat Bran Cereal

You know that fiber can help you fight fat, and it turns out the nutrient can also help you feel more awake. Researchers at the University of Cardiff in Wales found that people who ate high-fiber wheat bran cereal suffered less emotional distress, experienced fewer cognitive difficulties and were less fatigued than their counterparts who did not eat as much fiber. Study participants reported a 10% increase in energy levels and reduced fatigue 2 weeks after increasing their fiber intake.

4. Whole Grains

They might be a diet taboo, but carbs are essential to boosting energy. To stay out of a slump, pick complex carbohydrates such as whole grain crackers or a bowl of oatmeal over refined carbs, like foods made from white flour. The body digests and releases complex carbs slowly, keeping your blood sugar (and your mood) stable. Simple sugars, like those found in sweets and processed foods, on the other hand, provide a quick burst of energy, but cause your blood sugar to plummet just as quickly as it spiked.

5. Walnuts

Belgian researchers found that patients with CFS had low levels of omega-3 fatty acids, and those with the most severe symptoms exhibited the greatest deficiencies. Another study published in the American Journal of Clinical Nutrition suggests that the alpha-linolenic acid, the omega-3 found in walnuts, may help relieve depression symptoms, which commonly contribute to CFS. Up your omega-3 intake with a 1-ounce serving (1/4 cup, shelled) of walnuts at 190 calories.

6. Dark Chocolate

If you're going to spring for sweets, be smart about your selection. Researchers at Hull York Medical School in the United Kingdom provided 10 CFS patients with 45 grams of chocolate each day for 2 months. Study subjects received either dark chocolate or white chocolate that had been dyed brown in color. Those eating the dark chocolate reported significantly less fatigue. The scientists suggest that polyphenols in dark chocolate increase levels of the happiness-boosting brain chemical serotonin and those reduce feelings of fatigue.

7. Tea

Coffee beats out tea when it comes to caffeine, but your cup of joe is missing an important fatigue-fighting ingredient: I-theanine. When paired with caffeine, the amino acid found naturally in tea improves cognition more effectively than caffeine alone, according to a study published in Biological Psychology. When study subjects consumed a combination of caffeine (150 mg) and I-theanine (250 mg), they reported a host of cognitive benefits, including improved alertness, memory and reaction time, as well as decreased mental fatigue.

8. Watermelon

If you're feeling fatigued on a hot day or after a sweaty workout, the cause may be as simple as dehydration, and the fix is as easy as enjoying a delicious slice of summer fruit. In a recent study of athletes, 92% reported feeling fatigued when they limited water-rich foods and fluids for 15 hours. They also reported memory lapses and difficulty concentrating. If you can't glug one more ounce of water, opt for leafy greens or melons. The bonus: hydrating with water-dense foods won't pack on the pounds. Enjoy a 1-cup serving of watermelon for just 46 calories.

9. Red Bell Pepper

Vitamin C is more than a cold-fighter - the antioxidant also helps reduce oxidative stress, the result of too many free radicals in the body, another contributor to CFS. In a small study of 44 adults published in the Journal of Orthomolecular Medicine, those who received 6 g of vitamin C every day for 2 weeks felt less fatigued. Study participants also had lower levels of the stress hormone cortisol. To get your C fix, enjoy 1 cup of sliced red bell pepper for only 29 calories and you'll squeeze in almost 200% of your daily recommended vitamin C - that's more than the amount in an entire orange!

Choosing Healthy Snacks

Your stomach is growling, but lunch is still house away. You could indulge yourself with a snack, but you think it is best to just grit your teeth and wait until lunch. Not so, if weight loss is your goal.

Although you may feel guilty about snacking, snacks aren't necessarily bad. In fact, well-planned weight loss diets allow snacks to help manage hunger and reduce binging. Eating a healthy snack can tame your hunger without ruining your appetite for your next meal.

The key to incorporating snacks into your weight loss plan is to keep moderation and balance in mind. Keep these tips in mind the next time hunger rolls around.

1. Limit a snack to approximately 200 calories or less
2. Turn coffee or tea into a snack by adding a cup low low-fat or soy milk for protein
3. Do not have a carbohydrate alone - you will still be hungry. Instead, pair a carb with a lean protein or healthy fat. Have low-fat cheese with your apple or some peanut butter on your whole grain crackers.
4. It is okay to have carbs before bed, such as a piece of fruit, because it doesn't need to keep you full for long - you are about to go to sleep!
5. Don't double dip. For instance, don't do string cheese and nuts, or string cheese and yogurt. Instead, choose one high-fiber carb and one lean protein or healthy fat; this will provide you with an optimal balance of nutrients and help keep you full longer.
6. When you eat straight from the bag, you'll consume more. Pre-portion items like nuts in resealable snack bags.
7. Try to keep snack time to three hours after you have eaten. If you eat it too close to your last meal, it won't do its just until the next meal.
8. If buying an energy bar, read the label and look for more fiber and protein, less calories and fat.
9. Just because it is a 100-calorie pack doesn't mean it is a healthy snack. Make sure it offers some fiber and protein or healthy fat. If not, skip it.

What are your favorite snacks between meals? Do you find that if you snack on the "right foods" you stay full longer than if you ate, say, a cookie or brownie?

How to Stay Fit this Fall

Autumn group events like pumpkin picking, corn mazes, haunted trails and building leaf piles are active options that can also be fun bonding experiences for family and friends. Organize a weekend trip or local get together with an autumn theme and plan to be active.

Get Involved in Community Events

With the fall season comes many holiday themed local fun runs and events. Look in the newspaper for Halloween runs, turkey trots and reindeer romps. According to a 1991 summary report by ERIC Digest, a specific goal such as a race to train for increases adherence to an exercise program. Signing up with friends or family will hold you accountable for completing the training program.

Head to the Trails

Fall is one of the most beautiful times of the year for getting outside. Grab a friend and find some local parks or trails to walk, run or ride a bike and take in the view of changing leaves. Lake of the Woods in Mahomet, Meadowbrook Park in Urbana and Hessel Park in Champaign are great locations if you are in the Champaign-Urbana area!

Dress for the Weather

When weather gets cooler, it can deter people from going outside to workout. This problem can be mediated by wearing wind-shielding clothing and dressing in layers. Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make outdoor fitness more enjoyable as the chill of fall approaches.

Drink Water

Stay hydrated even when the temperatures cool down. People are often less thirsty when it is not hot outside, but staying hydrated is just as important in the fall as it is when the sun is blazing down. When fall rolls around, remember to stay on top of your fluid intake to help with both exercise recovery and appetite control.

Drink Tea

Drink more tea to warm up for the cooler temperatures. Green and black tea contain antioxidants that help ward off diseases during flu season, so you can remain healthy and active as the season shifts.

Avoid Holiday Candy

According the National Institutes of Health, on average, non-obese adults gain about a pound a year around the holidays. In addition to creating unhealthy habits, accumulation of this weight over time can lead to obesity. Be sure to pack lots of healthy snacks to munch on throughout the day to help deter you from grazing on sweets that pop up in the office, at home, or at holiday parties.

Turn Fall Chores into a Workout

Raking leaves or gardening can burn around 150 calories every 30 minutes. Turn these chores into a game by setting small, achievable goals to help pass time and burn away fat.

Exercise Early in the Day

Try to work out in the morning or during the day. With the time changing and it becoming darker earlier, it can feel as if it is later in the day than it really is. This can make people more tired than usual. Getting into a routine of working out early will guarantee the workout gets done and still allow time in the afternoons and evenings to relax.

Vary Activities

As the weather cools down and summer ends, it can become difficult to stay motivated. Trying variety of different activities and varying workouts will help keep a fresh spin on exercise and allow for confidence to build within a wide range of activities.

What are some of your favorite ways to fit exercise into your fall schedule? How do you stay motivated when the weather gets chillier and the chaos of holidays is upon us?

Ways to Slim Down While You Shop

Starting this month, The Mett will move to posting just every Monday. We appreciate all our readers and hope you continue to check in with us every Monday morning!

Ways to Slim Down While You Shop

Each week, 200 million shoppers visit a Wal-Mart, and while these mega stores get a lot of flack for selling supersized, less-than-nutritious fare, the company is taking steps that may make it easier for you to get healthy and slim down.

"The tricky part about shopping at big grocery stores is that they can be overwhelming, and that can lead to purchasing goods you don't need," says Judy Caplan, RD, an American Dietetic Association (ADA) spokesperson. Still, with a little forethought and a strategy in place before you hit the store, you can walk away with smarter choices and even burn a few extra calories! Here are five ways to make a weekly Wal-Mart excursion as healthy as possible.

1. Drive Past the Prime Spot: According to some reports, Wal-Mart parking lots can be three times the size of the stores - as large as 555,000 square feet. Every little but of exercise counts, and if you park far away from the entrance, you could be sneaking in a serious walk. Parking spots are approximately 9 feet wide, so park 50 spots away, and you could be sneaking in an extra one-fifth of a mile round trip (or an extra 17 calories for a 150-pound woman walking at a 15-minute mile pace)!
2. Hit the Produce Department First: Though there are plenty of unhealthy options available, bananas are a top-selling item at Wal-Mart. And there's a good reason for that. Wal-Mart's produce is notoriously reasonable priced! In fact, a 2005 study found that Wal-Mart offers many identical food items priced about 15-25% lower than traditional supermarkets.
3. Shop the Perimeter: Caplan suggests you do what she calls "aerobic shopping." Wal-Mart Supercenters average 185,000 square feet, and by walking around the perimeter of the store, you sneak in approximately a quarter of a mile. That brings you up to nearly a half-mile, including trips to and from your car. Lap the building twice a visit, and you're sneaking in close to a 3/4 mile walk just by simply getting things off the shelves. Since stores and layouts vary in size, you can wear a pedometer to get a better estimate of the distance. Boost the burn by putting the heavier items in the car first so you will be pushing more weight most of the time and power walking between sections to get your heart rate going.
4. Look for "Great Value" Foods: In January, the company promised to reduce sodium and added sugars by 25% and 10%, respectively, and remove "all industrially produced trans fats" from its in-store line of products. "Just because a food is lower in fat, sugar and carbs does not mean it does not have calories or that it is filled with healthy ingredients," warns Caplan. Some "Great Value" products include cookies, chips and ice cream, but steer clear of these. Aim for the affordable frozen and canned veggie options.
5. Save on Fitness Equipment: Not only can you buy affordably priced treadmills, elliptical machines and other exercise equipment at Wal-Mart, but many of its products also provide free shipping to the store. All you have to do is pick it up there! You'll save around $20 in shipping costs, and a 2008 study found that people with home exercise machines were 73% more likely to start exercising.

Ask the Expert: Fitness #5

Q: Do I still have to strength-train if I do Pilates or yoga?


A: Yes. Yoga and Pilates are great compliments to traditional strength-training exercises because they target the abs and core muscles more effectively than do weights. But they do not offer enough resistance to increase muscle and build bone mass - important goals for women over 40 years old.

A mix is best: tag a little strength-training onto the end of your yoga or Pilates workouts 2-3 times a week.

Ask the Expert: Fitness #4

Q: Will I burn more fat if I exercise on an empty stomach?

A: Yes, but don't expect any fat-melting miracles. When you exercise, your body burns both fat and carbohydrate calories. Recent studies show that working out on an empty stomach might burn a few more fat calories than when you work out an hour or two after eating - but total calorie burn is about the same.
And, based on research so far, that's what really counts when it comes to fitting into a smaller size. What scientists don't know yet is whether an increase in fat burn alone could help you lose weight faster or shed more pounds over time. So the choice about when to eat is really yours.

For some, doing a 30-45 minute low-intensity workout on an empty stomach is no problem, but they often find the need to fuel up for longer workouts or something with higher intensity. To determine what is right for you, try this experiment: Eat a snack of about 200 calories - like a banana and peanut butter, whole grain crackers and low-fat cheese, or an energy bar - 1-2 hours before you exercise and then note how you perform.

How long can you go before you feel tired? Can you pick up the intensity? The next day, work out without eating and note any differences. Exercising on an empty stomach can backfire by decreasing your calorie burn if you're too tired to complete your workout or slack off during it.

Ask the Expert: Fitness #3

Q: I have recently started to walk as well as do step aerobics and weight training. When I walk, I get shin splints. What can I do to prevent them?

A: We applaud your newfound enthusiasm for exercise! Aerobic activity - both moderate and vigorous - combined with strength-training is the best recipe for a strong, healthy body. As you have already discovered, however, diving headfirst into an exercise routine, especially if you've been sedentary for awhile, can lead to some overuse aches and pains, simply because your body isn't yet properly conditioned for the challenge. You can avoid most of these aches and pains by following a few simple steps:

• Start warm and limber. Like taffy, muscles are brittle when cold and pliable when warm. Exercise lightly to break a sweat, stretch and then start your activity.
• Add variety. Alternate activities to avoid overusing specific parts of your body.
• Alternate intensity. If you worked out hard yesterday, go easier today. Give your body one day of rest each week.
• Listen to your body. If you feel pain, especially in your joints, see a sports medicine doctor.

Shin Split Rx: Shin splints, a pesky, recurring problem, show up as pain along the front inside of your shin, which flairs up after you increase your exercise. They are the result of inflammation of the muscles and tendons in that area. To resolve shin splints, apply ice for 20 minutes twice a day. Reduce walking to a level where you do not get pain. Then increase your walking time gradually - no more than 10% a week.

Ask the Expert: Fitness #2

Q: I keep hearing that bananas are good for people who exercise. Why is this?

A: Bananas are a great way to fuel your body before or after exercise. They contain natural sugars for sustained energy (very important for exercise), plus a satisfying amount of fiber, for approximately 100 calories. They are rich in vitamin B6, which regulates blood glucose levels and keeps your moods at an even keep. They're also a good source of potassium, which helps to enhance alertness, prevent muscle fatigue and control high blood pressure. And bananas are available fresh year-round, so they're never out of season. In addition, they come in their own package, making them easy to take with you. This tasty tropical fruit has other benefits, too. Bananas are rich in tryptophan, the amino acid that helps your body make serotonin, the neurotransmitter associated with relief from depression, anxiety and sleep disorders.

Ask the Expert: Fitness #1

The Mettler Center Open House is still going on until September 25 so make sure to stop in if you are not a member already (and if you are a member, tell your friends!). There is NO JOINING FEE for new members - a very rare opportunity! If you are thinking about joining and getting your fitness routine back on track, now is the time to join!

This week continues our "Ask the Expert" series. The remainder of the schedule is as follows:

• Week 2 (September 19-23): Fitness
  
• Week 3 (September 26-30): Weight Loss
  
• Week 4 (October 3-7): General Health

If you missed last week, that's okay - just check out our previous posts! These questions come from everyday people to Prevention magazine, one of the leading health magazines today. Each question is answered by one of their many expert panelists. We selected some of the most interesting questions - unique concepts that you may have thought of, but never sought out to find an answer.

As we said last week, let us know if you have a specific question for one of our staff members (see a directory of Mettler Center staff here) and we will get your question answered! This is a blog for YOU, so let your voice be heard!

Ask the Expert: Fitness #1
Q: I have been avoiding exercise for years. At age 50, is it just too late?

A: Never! Whether you're starting your first exercise regimen or getting back into fitness after a long hiatus, no matter your age, the first step is the most important: tune in to your body. People who are inactive are people who aren't in touch with how their body feels and what it can and cannot do. Start slowly, especially if you have gained weight with age or developed arthritis in your joints.

It is a good idea to check with your doctor before starting any exercise program. you need to know how much exertion is appropriate for your heart and joints. Then ease into exercise to give your body time to get used to movement.

Proper clothing and shoes are essential. Loose garments can trip you up or catch on exercise machines. Tight garments can impede circulation. If you're walking early in the morning or after dark, be sure to wear light colors and reflective gear. And treat your feet to the best pair of walking or running shoes you can afford.

Warming up and cooling down are especially important as we age. You can warm up by walking briskly or by working out at a low intensity on any cardio machine. Cooling down helps your heartbeat to return to its resting rate. Conclude your exercise session by moving at a gentle pace for at least 5 minutes. Drinking plenty of water is vital. If you're moving more, your muscles and joints need extra hydration. Try drinking 4-6 ounces of water for every 15 minutes of exercise. If you're going for a long walk, take a water bottle with you.

Make sure that you're using good form when you exercise to protect your muscles and joints. Group exercise classes can show you the right way to strengthen and tone your muscles without stresses and strains. Check out our complete list of group exercise classes at Mettler Center!

If you work out a home with exercise programs on DVDs, pay attention to how the moves are demonstrated and described. Or consider working with a certified personal trainer - they can often diagnose and correct poor form in a single session.

Gasping for breath is a sign that you're working too hard. Aim instead for a "happy zone." In the happy zone, also known as the cardio zone or fat-burning zone, you're working a little harder than just strolling to the mailbox. You're breaking a sweat and you're breaking with your mouth open so you can get all that oxygen to your muscles. But you're also moving at a pace that you can sustain for at least 10 minutes or longer.

Finally, always stop if you feel pain. Pain is a strong, clear message from your body. So listen to it! A little achy soreness or tiredness is fine, but if it doesn't go away in a few days, you have pushed yourself too hard - ease up a bit!

Ask the Expert: Nutrition #5

Q: I like having a few frozen meals at the ready for when I work late. Which ones are the best?


A: To help guide your choices, check out the Nutrition Facts label. Ideally, you want up to 500 calories, no more than 15 g of fat (5 g or fewer saturated), no trans fat and less than 700 mg of sodium.

Today, there are lots of delicious entrees that fit the bill. Some of the best include Lean Cuisine Chicken In Peanut Sauce and Amy's Vegetable Lasagna; each is hearty, healthy and flavorful. Need to keep your energy up post-dinner? Add a sprinkling of nuts or 1/2 cup of beans to your meal or choose an entree that contains around 20 g of protein (many Lean Cuisine Dinnertime Cuisines do).

One warning: If you're turning to frozen foods most nights, eat an additional side of veggies or a bowl of fruit for dessert to get fiber, antioxidants and other nutrients.

Ask the Expert: Nutrition #4

Q: Is it okay to fast most of the day and then eat just one big meal?


A: No, it is not. "Your body needs to be refueled throughout the day," explains Patty Kirk, RD, nutritionist at The Cooper Clinic in Dallas, Texas. "Eat just one meal and you'll be dragging most of the time." And when you consumed 50 g of fat at one sitting - easy to do at one big meal - your arteries lose flexibility for the next 4 hours, a period of time that one researcher has described as a "heart attack danger zone." Eat three meals a day or a series of mini-meals on a regular basis.

If you are interested in trying a mini-meal diet, here is a sample day that you may want to try (based on a 1,800-calorie diet):

• 7:30 am - 1/2 cup unsweetened juice; 1 slice whole wheat toast with 2 tsp margarine and spreadable fruit; 1 hard-boiled egg (Nutrition Total: 320 calories, 44 g carbs, 10 g protein, 12 g fat)
• 10 am - 2 oz of natural cheese thinly sliced on 4 saltine crackers; 1 piece of fresh fruit; water/tea (Nutrition Total: 325 calories, 59 g carbs, 15 g protein, 19 g fat)
• 12:30 pm - 2 oz of turkey breast on whole wheat bagel with lettuce leaf and 2 slices of fresh tomato with 1 tablespoon of spicy brown mustard; 1 medium banana; 1/2 cup of 1% milk or soy milk (Nutrition Total: 405 calories, 76 g carbs, 18 g protein, 3 g fat)
• 3 pm - 1/2 cup of sugar free pudding; 4 vanilla wafers; 1/2 cup of 1% or soy milk (Nutrition Total: 211 calories, 30 g carbs, 7 g protein, 7 g fat)
• 6 pm -2 oz falafel with whole wheat pita halves; 1/2 cup broccoli; water/tea (Nutrition Total: 386 calories, 60 g carbs, 16 g protein, 12 g fat)
• 8 pm - 1 oz almonds; 1/2 cup unsweetened juice (Nutrition Total: 222 calories, 20 g carbs, 6 g protein, 14 g fat)