PROCESSING THOUGHTS ABOUT “PROCESSED FOOD”

You can’t hear any conversation about food these days without hearing about “processed foods”.  Nutrition experts, medical experts, and those who talk about food a lot all seem to be saying the same thing: processed foods are to be avoided or at least minimized to the greatest extent possible.

It’s easy to join the pile-on but as with everything in life, the processed food issue is not black and white.  Why?

News flash: ALL FOOD IS PROCESSED  

Unless you bite an apple off the tree, it’s probably been processed.  Indeed, the act of washing your fruits and vegetables is a form of processing them.  Peeling, chopping, drying, and cooking are all ways of “processing” food.

Processed food has a spectrum, and a group or researchers based at the University of Sao Paulo, in Brazil developed a system is called “NOVA” that classifies all foods into four groups.  In a nutshell:

  • Group 1: Unprocessed or minimally processed foods.

o   Whole fruits and vegetables, whole or sliced fresh meat and fish,

o   dried fruit and nuts

o   combinations of foods in this category, like granola if made with no added sugars. It also includes enriched white rice.  Fair enough.

  • Group 2: Processed ingredients

o   Iodized salt, vinegar, lard, salted butter, etc.

o   Ingredients used in home and restaurant kitchens to prepare “hand-made” dishes.

  • Group 3: “Processed foods”

o   Canned fish, vegetables, and fruits (including fruit in syrup), cured meats,

o   Cheeses

o   “Unpackaged and freshly made breads.”

o   “Most processed foods have 2 or 3 ingredients.”

o   Beer, cider, wine.

  • Group 4: “Ultra-processed food and drink products.”

o   Yogurt sweetened with sugar or a sugar substitute.

o   “Mass-produced packaged breads”

o   Frozen dinners and pre-prepared, ready-to-heat dishes, savory or sweet.

o   Breakfast cereals (sweetened or not)

o   Candy, desserts, pastries, soda.

o   Infant formula

o   Distilled spirits.

o   Foods with “cosmetic or sensory intensifying additives”,

The authors’ advise avoiding category 4 foods altogether, as they, “damage culture, social life, and the environment.”

WHOA!  Absolutely no scientific evidence for that.

The NOVA system: Science or Ideology?

The system seems based more on politics, philosophy, and ideology than science. Examples:

  • “Common attributes of the Category 4 ultra-processed products are hyper-palatability, sophisticated and attractive packaging, multi-media and other aggressive marketing to children and adolescents, health claims, high profitability, and branding and ownership by transnational corporations.”
  • The “freshly made” white bread loaf from the corner bakery is “processed” but the one that’s “pre-packaged” is “ultra-processed” and should be avoided.
  • Fruit canned in syrup is “processed”, which is OK but you should avoid sweetened yogurt and whole-grain cereal because they’re “ultra-processed”?

The scale of production seems more important than what’s in the food itself. Science doesn’t support this. Large-scale production is the only way you’re going to feed hundreds of millions of people every day.  Foods like packaged whole-grain bread and sweetened yogurt, Greek or conventional, can be a terrific part of a very healthful diet.

This tool will probably be idolized but the developers seem to be speaking to an elitist audience that is disconnected from the realities of the people they need to reach.

Avoid the word “avoid”

As a practicing clinician and registered dietitian for over 30 years, whole grain breakfast cereal is a lot more nutritious than candy.  These foods should be far apart from each other when speaking about nutrition.  It’s also unnecessary to “avoid” any food (unless you’re allergic).  Eat less candy and empty-calorie drinks, yes, but I’d like people to eat more whole-grain cereal and yogurt – sweetened or not.  These are nutrient-rich foods that are underconsumed.  There’s no reason to feel guilty about eating them.

People eat food, not philosophy.  After all, it doesn’t’ become “nutrition” until someone eats it.  My philosophy? I’d argue that the cell phone — or “personal device” – has done more damage to our eating habits and lifestyle than breakfast cereal and sweetened yogurt.

Cut-To-The-Chase Nutrition’s bottom line:

  • Nearly all our food is “processed” in some manner. Processing is fine – it’s what makes many foods edible and safe to eat.
  • There are plenty of healthful, “mass-produced” foods.
  • Down with demonizing food and making people feel guilty, especially when the science isn’t there.
  • “Mass production” also brings us standards that ensure the safety and consistency of our food supply. Food is only nutritious if it’s affordable and accessible.
  • There’s a place for nutrition philosophy, but science, should drive nutrition policy.

VALENTINE’S DAY IS OVER: SO HOW’S YOUR RELATIONSHIP…WITH FOOD?

If you weren’t “consciously coupled” (apologies to Gwyneth) on Valentine’s Day, it’s easy to feel left out of the happenings.  That can cause all sorts of uncomfortable feelings that trigger emotional eating.

And let’s face it, the one relationship we ALL have is with food.  And our food relationship, like any other one, can have ups and down. Getting it to function at its best takes some time, attention, and nurturing.

Male or female, anyone can be an emotional eater.  No judgements here on the type of food, either.  Whether it’s junk food or whole wheat bread, excess is excess and if you’re eating for the wrong reason, you want to check it before your weight, your health, and most of all, your relationship with food, spirals out of control.

Give yourself a break

It’s never been easier to “swallow” your stresses by overeating or binge-eating.   Technology has brought us great things, but it’s also enabled all manner of impulsive behaviors and instant gratifications.  Rough if you are an emo-eater because you can order up just about anything with a few clicks, and no one even sees you buying it.  What makes emo-eating so easy also makes it hard to kick.

No beating yourself up here.  Even my dogs would eat until they exploded if there were no barriers (me) in the way.

Make peace with food

All relationships are better when there’s some compromise from both sides.  Why should the food relationship be different?    If our food could speak to us, consider what it might say:

  • “Please don’t depend on me to be the only thing that makes you happy.”
  • “I’m not jealous. Seek other pleasures.  It’s OK, I’ll be here when it’s time to eat.”
  • “If it’s not time to eat, please leave me alone. We need a break from each other sometimes.”
  • “I’m not just a quick thrill.  I have a nurturing side, too, and I wish you’d spend more time with that side of me.”
  • “I don’t want you to hate or resent me after we meet. I want to have you feeling good about the time we spent together.”

What often prevents us from changing our relationship with food is some fear that we won’t be able to cope any other way.  For many emo-eaters food is a “best friend” who’s always there.  But enjoying non-food pleasures is absolutely critical for a balanced life.  Developing them and giving them equal standing with food takes planning.  But what worthwhile project doesn’t take some time and thought?  So nurture your relationship with “not-food”, and be patient.  Rome wasn’t built in a day, nor were your eating habits, so some tolerance is in order.

Some ways to begin re-building your healthy relationship with food:

  • Leverage the positives in your diet: stock up on your favorite fruits and vegetables – even if they’re not in season. If that keeps you from bingeing on high-calorie food, it’s worth it and don’t apologize.  Get back to saving the world when you feel a little more up to it.
  • Cultivate “non-food” pleasures, including ones you may have forgotten: Go for a bike ride, visit someplace local you’ve wanted to see, take a class or do a hobby, or dance around your house like no one is watching.  The process takes you out of a stressful food space and into something that feeds you in a different way.
  • De-clutter something in your life. No huge projects here, even something as modest as organizing one drawer.  It’s cathartic and you feel great afterwards.  Ask anyone who has done it.
  • Have what you crave – but don’t buy more than a single portion. It might be more expensive this way, but if it helps you stick to a single portion, it actually saves you money and definitely saves calories.  It also builds a healthy association with indulgent foods.

Reassure yourself: there is NO food you can’t have.  The issue is how much and how often, and how to have it in a way that leaves you feeling good after, not just during, the eating.

CHOCOLATE ON VALENTINE’S DAY? NO, EVERY DAY!

A National Confectioners Association survey recently revealed that 94% of Americans reported wanting chocolate on Valentine’s Day.  I didn’t participate in the study but you can count me among them.  I want it every day.  I’m health conscious.  Read on.

For hundreds of years however, Europeans felt chocolate was heart healthy and even aided the liver and one’s digestion, among other benefits.

Chocolate in this country has traditionally been an indulgence, where the expectation is merely good taste and satisfaction – with some calories and fat.

That’s changing.  A lot of research during the past 20 years or so is telling us that chocolate can be heart-healthy, and via a variety of mechanisms.

Science for chocolate nerds

Two components in chocolate seem to be giving the benefits: antioxidants and the fat.

Eating foods rich in antioxidants, such as fruits, vegetables, beans, and whole grains, has long been associated with numerous measures of health benefits and reduced health risks, including lower risk for cardiovascular disease, diabetes, and hypertension.

Chocolate is rich in a subclass of antioxidants called “flavonoids”.  Catechins, epicatechins, and procyanidins are the main flavonoids in chocolate and they’re present in higher concentrations than in most other plant foods, even tea and red wine on a per-serving basis.  Dark chocolate is the third largest contributor of antioxidants to the American diet, after fruits and vegetables.

The fat in cocoa is mostly saturated – usually something we advise reducing in the diet. But not all saturated fats are created equally, and the primary one in chocolate is stearic acid, which seems to have more neutral, not harmful, effects.

Here are some of the benefits studies have consistently shown for chocolate:

  • Lower blood pressure: The reduction isn’t huge, but it seems to lower both the top number (systolic) by about 5 points and the bottom number (diastolic) by about 3 points. Not huge, but better than for most “treat” foods!
  • Improved markers of cardiovascular health: It seems to reduce LDL-cholesterol (the bad one) and raise HDL-cholesterol (good one) – at least when it replaces butter. It doesn’t top olive oil in this respect, but swapping a pastry for some chocolate makes sense.
  • Reduced “platelet aggregation”: This is beneficial because it helps prevent plaque build-up in your arteries.

How to do chocolate right

Yes, chocolate can fit into a healthy diet.  It might even be a good thing, in the right amount.  Here are a few tips if you want to have chocolate regularly:

  • Go dark. Really dark.  The benefits come when the cocoa content is 70% of higher.
  • Take 1.  Figure 1 ounce a day (about 30 grams). It’s only about 160 calories, so it’s lower in calories than most desserts!
  • Swap right. Use your daily chocolate to replace lower-quality foods. This usually means junk snacks.  You’ll find that an ounce of dark chocolate is satisfying.
  • No chewing allowed! Bite a small piece, notice the crackle of the bar, and let it melt in your mouth. Why rush?
  • Take a powder.  Leverage the flavor of cocoa powder! Hot chocolate, smoothies, on Greek yogurt!  Even shake it onto sliced apples or added it to coffee.  It’s almost calorie-free.  Trader Joe’s and Ghirardelli both have great cocoa powder.
  • Don’t “go Dutch”.  Cocoa labeled as “processed with alkali”, or “Dutched cocoa”, has lost most of the antioxidants. I avoid this kind of chocolate. It’s not harmful, just has no antioxidants.

Chocolate caveat

If you have reflux or heartburn, chocolate can irritate the stomach and stimulate acid production.  Chocolate doesn’t have much caffeine, but dark chocolate has more than milk chocolate, and it does have theobromine, which can also get you buzzy if you have it before bedtime.  Also, the antioxidant activity can vary, based on origin and handling methods.

Finally, file this under “nice-to-know”: Mondelez, the huge mega candy company, has a goal of 200,000 cocoa farmers participating in its “Cocoa Life” sustainable cocoa farming program, by year 2020.  They recently announced that they are nearly halfway there, with participation nearly doubling in the year 2015 alone.  Props to Mondelez.

Chocolate on Valentine’s Day.  Call it a gift from the heart, and for the heart!

IS BUTTER BACK? NO, BUT FULL-FAT DAIRY IS!

Do you shy away from drinking milk and yogurt because you don’t like the low-fat/fat-free stuff but also avoid cheese because of the saturated fat?

Well, have a slice of cheese and read on.  And while you’re at it, scoop some full-fat yogurt on some fruit, too.  Your cardiologist probably won’t cringe, either, and may even give you a high-5.  That’s because several recent studies, both randomized clinical trials, (considered the “gold standard” of research), and observational studies that look at tens of thousands of people and are less rigorous, suggest that full-fat dairy foods — but not butter — may be better for us than we thought.

Dietary guidelines have traditionally advised us to reduce our consumption of saturated fat, and full-fat dairy foods are a significant source of it.  These newer studies are suggesting that saturated fat isn’t all the same, shouldn’t all be under one big umbrella.  Dairy fat, in particular, may behave differently than other saturated fats.

Cheese vs. butter

The fat in these two foods have similar levels of saturated and unsaturated fat.  Makes sense, as they both contain dairy fat from milk.  Butter is simply isolated from the milk, whereas cheese has the fat as well as protein and even a small amount of carbohydrate, depending on how long it was cultured.   Since the fats are of similar type, you could also reason that similar amounts of saturated fat from butter and cheese would behave the same way in the body.

That doesn’t seem to be the case, at least not in this study that reviewed randomized controlled trials, — the gold standard of research – to compare the effects of cheese and butter on blood lipids.  Here’s what they concluded from the studies they reviewed:

  • Compared with butter, cheese reduced both LDL-cholesterol (the bad stuff) by 6.5% and HDL-cholesterol (the good stuff) by 3.9%. Note that the more hazardous LDL dropped much more than the desirable HDL.
  • Cheese intake had no effect on triglycerides.
  • When compared to tofu or reduced-fat cheese, full-fat cheese increased LDL cholesterol.

Foods vs. nutrients

Just as not all saturated fat is the same, it may be a mistake to see all dairy fat as the same, even though it all has the same origin and composition.  Why? Because we’re learning that there’s more to food than just its nutrients.  (You may think, “duh” but in the nutrition world, it’s always been just about nutrients!)

In this 2016 synopsis of several symposia that looked at 131 studies, the research did not show any increased risk for cardiovascular disease from the consumption of full-fat dairy foods.  Moreover, for weight gain, there was actually an inverse relationship with weight gain and obesity risk, meaning that higher consumption of full-fat dairy foods was associated with less obesity and weight gain.

The thought is that when dairy fat exists in foods, it’s bound to a complex matrix that includes milk proteins (chiefly casein and whey) as well as minerals and even bacterial cultures, in the case of cheese and yogurt.  These along with the compounds of digestion, may reduce the absorption of some of the cholesterol and/or saturated fats.

I actually like this type of research because it helps me work with patients who couldn’t care less about the biochemistry of it all, they just want to know how to eat a healthy diet that also tastes good.

Cut-to-the-Chase take-aways:

  • Overall, good news here about cheese and full-fat dairy foods.
  • Keep eating the fatty fish and olive oil!  But it’s OK to replace butter and fattier cuts of meat with cheese and full-fat dairy.
  • IF you like fat-free yogurt and you’re used to 1% or fat-free milk, keep at it!
  • If your diet is short of calcium and vitamin D because you don’t care for low-fat or fat-free diary, and including more full-fat dairy foods would help correct that
  • Spend wisely: Full-fat dairy foods have more calories than lower-fat versions, so be sure you balance calories elsewhere in your diet.

US NEWS’s BEST & WORST DIETS: Get my take & stop building a shelf of diet books

US News started 2017 with their ratings of popular diets.  What stands out?  The sheer quantity!  They rated 38 – count ‘em – 38 diets, and had a panel rate them on many factors, including health, weight loss, and overall.  They also classified them into such categories as best “commercial” diet, most heart-healthy, best diet for diabetics, and on.

What stood out to me? Let’s look at the top 3 diets:

  1. DASH diet: Long-standing winner year after year. It’s a simple concept: lots of fruits and vegetables, low-fat and fat-free dairy every day (some full-fat, too) and cut back on sodium. Developed to lower blood pressure, DASH stands for: Dietary Approaches to Stop Hypertension.
  2. Mediterranean Diet: Focus is on heart health. Like, DASH, the concepts are simple: lots of fruits and vegetables, not much red meat, plenty of fish and daily olive oil and/or nuts like almonds, hazelnuts and walnuts.  Focus here is on olive oil and omega-3 fats.  Another annual favorite.
  3. The MIND Diet: This combines some concepts from the top two diets but gets a bit more specific about certain foods to cut risk for Alzheimer’s disease. Specific fruits and vegetables include green leafy veggies and berries, two foods associated with reduced Alzheimer’s risk.  Fish at least once a week, and low intakes of fatty meat, butter, and empty-calorie desserts and fried foods.

Why I love the top 3 diets

I love that they’re not really diets, just “eating styles”.  There are no absolutes, no rigid “my-way-or-the-highway” rules.  Nothing is prohibited forever, but there are specific to include, but enough variety to allow for favorites within each group.

And there’s solid science behind these eating styles.  The research even indicates a beneficial trajectory.  That is, even if people ate a diet that made some changes, even if not enough to count as a true Mediterranean or DASH diet, but approaching those, they saw reduced risk for developing Alzheimer’s.  You can sustain all three of these eating styles and strong research says you’ll be healthier if you do.

Honorable Mention: #4: The Flexitarian Diet

This diet tied with several others for fourth place but I like it.  It’s healthful, varied and “mostly vegetarian” but recognizes that the world is round.  If you want an occasional burger or taco on this diet, it doesn’t mean you’ve “crossed over to the dark side.” High time.

What about the bottom 3?

  1. Paleo Diet: Despite the popularity, especially among males who want to eat like the hunter-gatherer of 10,000 years ago, this diet ranked last for weight loss, last for fast weight loss, and was considered among the most difficult to follow in modern times. Let’s not forget that 10,000 years ago the life span was short.  The average 40-year-old has been dead a while.
  2. The Dukan Diet: This diet offers an “all-you-can-eat” theme – but only of the allowed foods. It’s big on protein. Really big, and carbs and fats are quite limited.  As with most high-protein, low-carb diets, you’ll lose a lot of weight in the first week or two, but this one got low ratings for being easy to follow and maintain.  Low ratings for healthfulness, too.  The maintenance phase has similarities to other diets: moderation, nothing is off limits except large portions and binges.  Maybe best to start with that?
  3. The Whole30 Diet: Bottom of the heap and I’d agree. Super-restrictive and there are absolutes. Deviations are not allowed.  It only lasts 30 days and is intended so designed to push your body’s re-set button but also to fix dysfunctional relationships with food.  Big claims made here and there’s no research behind this diet (Red flag of junk science – NO science).  I’m against temporary diets.  You’ll be in your body after 30 days but this dietary pattern probably won’t.  And probably shouldn’t.

Edible Rx take-away: Choose one of the top 3 diets that you’re most comfortable with.  Take all of 2017 to gradually move in that direction.

YES! KIDS WHO EAT BREAKFAST DO BETTER IN SCHOOL

edible-rx-image

You’ve heard it forever: “breakfast is the most important meal of the day.”  Sounds exactly like something you’d hear from picture-perfect TV moms like June Cleaver on “Leave It To Beaver, or Mrs. Cunningham on “Happy Days.”

Well, it’s really true, according to the latest research – and a lot of studies that preceded it.  This study involved 698 students, average age was about 7½ years, so primary grade school kids.  Just before they were given a standard achievement test, they completed a recall of what they’d eaten for breakfast.

The kids who ate breakfast before taking the test scored significantly higher than those who had not eaten breakfast.  One review looked at breakfast eaters among urban minority youth and the conclusions were horrifying:

  • The prevalence of skipping breakfast was “highly and disproportionately prevalent among urban minority children.”
  • Breakfast skipping negatively impacted academic achievement.
  • Was associated with increased absenteeism.
  • Despite the availability of school breakfast programs, not enough vulnerable children take advantage of them.

But What KIND of Breakfast Works?

berries-1851148_1280glass-of-milk-being-pouredwhole-grain-cereal-bowl-with-spoonBreakfast is a true opportunity for filling the gaps in kids’ diets that probably won’t be filled if they skip breakfast.  Here are the food groups of particular concern that most kids’ (and adults’) diets are lacking:

  • Low-fat/fat free dairy,
  • Fruits & vegetables,
  • Whole grains.

Breakfast is an ideal meal for getting all three of the food groups of concern. A simple serving of whole grain cereal, milk, and fruit covers so much nutritional ground.  These are foods they need multiple times during the day, and when kids miss breakfast, they don’t eat more of them later to compensate, they just miss out.  When they make a habit of skipping breakfast, it’s a lifestyle with a nutritional concern.

The US Dietary Guidelines for Americans points out 4 “nutrients of concern” so named because over half the population is falling short:

  • Calcium
  • Vitamin D
  • Potassium
  • Fiber

Indeed, at least 60% of kids (up to 90% of teen girls) don’t get enough calcium, yet a simple glass of milk – real milk, not a “milk alternative” – is a top source of three of those 4 nutrients of concern: calcium, potassium, and vitamin D.  The fresh fruit and whole grain cereal both have fiber, so you can see how that simple bowl of cereal, fruit and milk adds up to so much.  And kids like it!  Of course, for older kids, you can do some add-ons, too.  milk-ricotta-cheese-on-breadAdding some yogurt (Greek yogurt, too) or an egg, or some string cheese, just ups the protein and nutrition further, keeping them full and better able to focus until lunchtime.

Doing School Breakfast Smarter

The above review also called for a universal breakfast program that allows kids to actually have their breakfast in their own classrooms.  This is becoming more popular but it’s still in its early stages and needs to be greatly expanded because it has to be one of the best ideas yet about how to give kids breakfast at school and ensure they have it every day.  Here’s how it works:

  • Kids pick up their breakfast in a package as they enter their classroom.
  • They eat at their seat during the first 10 minutes or so of the school day, while announcements are made.
  • Remaining trash is collected, the kids continue with class, ready to learn.

I like this idea for a few reasons:

  • It always includes milk & fruit – two groups kids need more of.
  • Kids get a structured meal that’s balanced and meets federal nutrition standards.
  • They eat with their friends in a familiar place.
  • They get nourished when they need to concentrate.
  • Convenience! No having to go to the cafeteria, just go to class and it’s there.

The best part of breakfast in the classroom is that eating breakfast becomes part of their regular routine.  Breakfast is a meal of habit, and a good habit is one they can keep forever.

This column was supported by the Milk Processor Education Program

ARE YOU & YOUR KIDS “BACKLOADING” PROTEIN?

milk-cheese-slices-outdoors

You’ve heard about protein, you know it’s important for building muscle, and you know meat, poultry and fish have a lot of it.

No worries about getting enough protein, either, at least here in the US. But according to research by the US government, we tend to “backload” our protein – meaning we get most of it at dinner. Their stats show that dinner gives us nearly 60% of our daily protein. Breakfast is arguably the most important meal of the day, yet it brings us only about 13% of our protein.

We may be getting enough protein, but do we get it EARLY ENOUGH in the day?

“FRONTLOADING” protein

WHEN you eat protein is important. Kids (and adults) eat most of their protein and calories from after school on, but they NEED most of it earlier, when the demands of their day are greatest, starting at breakfast. Sadly, up to 40% of kids don’t even eat breakfast daily.

Load ‘em up with breakfast protein and they’ll work and feel better all day.­ It’s true. They’ll also be more focused at school and research has shown they also tend to eat less during the rest of the day. Anecdotally, in my practice, I’ve noticed that breakfast-skippers who start eating a good, high-protein breakfast also seem to be less tired after school, allowing them to be more active. It does makes sense, because without breakfast, they run out of energy. Kids shouldn’t want a nap after school, they should want to play, and protein-packed breakfast helps them do just that.

But what KIND of protein?

Meat has good protein but dairy and eggs actually have the highest quality protein, for most efficient use by your body. Most kids would especially benefit from more dairy. Why? The vast majority of kids (and adults!) also don’t get enough calcium, potassium, or vitamin D, and a simple glass of milk is like a cargo truck of these nutrients, and 6 other essential ones as well, so it covers a lot of ground, nutritionally. And, kids LIKE it.

yogurt-smoothieYou might think cereal and milk takes care of the protein at breakfast. For young kids, maybe. But for older kids, especially teens, that’s only about 10 grams of protein. Aim for 20-30 grams and they’ll stay full until lunch. Here are some options and their protein amounts, to help get them to that 20 grams. Combine them as you like:

  • Glass of milk (any percentage of fat, white or flavored): 8 grams (some brands have 9 or 10 grams)
  • Greek yogurt, flavored (a 5.3-oz cup): 12 grams
  • String cheese (2 oz. portion): 12 grams
  • 1 egg, any style: 6 grams
  • 1 oz. cheese (cheddar, Swiss, etc.): 6 grams
  • Cottage cheese, ½ cup: 14 grams
  • Ricotta, low-fat, ¼ cup: 7 grams
  • Peanut butter, 2 Tablespoons: 7 grams (but also about 190 calories, so use wisely if kids are overweight)

Cottage and ricotta cheese for kids? Yes, and they’re perfect in smoothies, as is Greek yogurt.

Keep it COW

To be clear: I’m talking about real milk. The “milk alternatives” like almond, coconut, rice, and other “milk” have almost no protein or naturally occurring calcium. Milk is naturally loaded with good stuff.

Nice add-on: the milk you buy is probably locally produced. Most places in the US are within a few hours’ drive of a dairy farm, even if you live in a big city. Pour a glass and feel good about supporting your local diary people.

Just as nice: milk is one of the best protein buys today. Even at $4.00/gallon, it’s only 25 cents a glass.

Supported by the Milk Processor Education Program

A “Silver Lining” for Those Who Re-gain Lost Weight

regainShows like “The Biggest Loser” where all the contestants lose weight and the big challenge is to lose the most weight, get people all ginned up to see who will win the top spot.  These shows can even get people motivated to make some real dietary and lifestyle changes when they see how contestant’s bodies and mindsets change over the weeks of the TV season.

A recent New York Times article suggests that once the show is over and the smoke clears, some contestants find it a real challenge to keep that weight off.  You might be tempted to think that being overweight is truly a “never ending battle of the bulge”.  A  Not so!  There are plenty of successes!  And people get there a lot more easily, if perhaps more slowly, than the TV contestants.  

Here’s the silver lining: align your eating habits and lifestyle with those who have lost it and kept it off for years.  I talk about a registry of thousands of successes and how you can make gradual, positive changes to your diet, lifestyle, and attitude about food and bring the battle of the bulge to a timely and successful end.  Read more in my blog in  the Huffington Post here.