If you were in a meeting with me last week, you will have been part of the SUGAR discussion: Americans consume sugar in “excessive amounts,” according to the Dietary Guidelines for Americans, 2010, and, as the guidelines advise, “their intake should be limited.” Here’s the official word on sugar in our diets from the USDA...
how much sugar we consume:
Added sugars make up between 15 and 22% of the total calories in American diets. Together with fat, they constitute some 35 percent of the calories we consume—that is nearly 800 calories a day.
the sugary foods and drinks we consume most:
Soda, energy drinks, and sports drinks (36% of added sugar intake),
grain-based desserts (13%),
sugar-sweetened fruit drinks (10%),
dairy-based desserts (6%),
and candy (6%).
how foods with added fats and sugar affect weight loss:
As the amount of fats and/or added sugars increases in the diet, it becomes more difficult to also eat foods with sufficient dietary fiber and essential vitamins and minerals and still stay within calorie limits.
a reasonable daily intake of fat and added sugar:
For most people, no more than about 5 to 15 percent of calories from solid fats and added sugars can be reasonably accommodated in the USDA guidelines, which are designed to meet nutrient needs within calorie limits.
how we can eat less fat and sugar (when manufacturers add it to seemingly everything):
Focus on eating the most nutrient-dense forms of foods from all food groups; Limit solid fats and sugars in your own cooking, and choose fewer—and smaller portions of—sugary and/or fatty foods such as grain-based desserts, sodas, and other sweetened beverages.
Are you working on a strategy for Halloween?
On eTools, check out “the trick to treats,” which offers tips for dealing with candy and lists the best PointsPlus® bargains among your favorite sweet treats. (Any takers for candy corn or jelly beans?)
Talk about scary: Halloween is a hard time to stay on plan. What can you do when those 5-pound bags of candy go on sale at the grocery store, or when your kids have laid out their loot on the living room floor?
Read the article and you'll have some strategies at hand...
Have you ever wondered about how it is that when we're REALLY REALLY good on plan ~ the scale has a knack of staying the same and then the following week when we throw caution to the wind ~ that's the week it decides to show us a 3LBS loss? What happens to your head when you get an unexpected gift from the scale? What happens to your head when you don't get the loss you wanted?
This week - I'd love to analyse this with you... The scale can be the monster that totally hinders us, or it can be the angel that helps move us through the process. This week "The Gift From The Scale" in a meeting room near you ... see you there?
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Curried Butternut Squash and Pear Soup
8 servings
3 PPV per serving
1 med potato (cut into med cubes)
1 tsp Garam Marsala, (its a curry spice you'll find at the supermarket)
1/2 tsp salt
1 small onion - chopped
3 medium pears (peeled and cored - cut into pieces)
32 oz Chicken Broth
1/2 tsp Thyme
1/2 tsp Pepper
~ Preheat the oven to 450 deg. Place the butternut and potato on a baking sheet that has been sprayed with Pam, spray with more Pam and then sprinkle Garam Marsala and salt over the veggies and roast in the oven for about 40-45 minutes until golden brown and soft.
~ Place the chopped onion into a pot and saute in Pam until it begins to get soft. Pour over about 1/2 cup of water and continue cooking for about 5 minutes so that the onion is well cooked. Add the pears then pour in the chicken broth, add the thyme and pepper and finally transfer the roasted veggies into the pot and cook it all for about 20 minutes.
~ Taste the broth for seasoning, adjust if necessary. Blend it all through the blender and ENJOY!
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The Best Fiber for Weight Loss?
This article is from the Dietitians at Weight Watchers
New research weighs in:
It’s no secret that Weight Watchers®
advocates the intake of fiber as part of our Program, chiefly because
it helps increase feelings of satiety. Health organizations recommend
getting 25 to 35 grams of fiber per day, which begs the question: Are
some types of fiber better than others at keeping us fuller longer? Can
they potentially impact our energy intake overall?
A couple of large-scale studies have set out to find answers. In 2010, a study in the American Journal of Clinical Nutrition compared the effects of overall fiber intake, fiber from fruits and vegetables, and fiber from cereal on waist circumference and weight. The study followed more than 89,000 participants aged 20 to 78 for six and a half years. Total fiber intake was associated with a positive change in weight and waist circumference over the course of the study. Cereal fiber intake produced almost double the weight change, whereas fruits and vegetable intake impacted waist circumference only.
In another more recent review of randomized controlled trials , investigators examined the relationship between types of fiber and appetite, immediate and long-term energy intake, and weight. Fibers were grouped according to physical and chemical properties, including viscosity, solubility, and fermentability in the body. Fibers that are classified as viscous (such as those found in pectins—think apples, plums, citrus fruits), beta-glucans (think oat bran) and guar gum (from the guar bean, and found in many products such as ice cream, yogurt, and condiments such as dressings and sauces), appeared to have the greatest effect on appetite, and influenced immediate energy intake. Overall, however, effects on energy intake and weight were small and therefore require further exploration and research. The findings do support some earlier work by Barbara Rolls related to energy density that looked at the effect of eating an apple (pectin source) before a meal on energy intake. It demonstrated that eating solid fruit such as an apple could reduce energy intake.
So, what’s the take away for members? More research is needed to assess the impact of specific types of fiber on weight loss. However, it’s worthwhile to bump up fiber intake and vary the foods you eat. Experiment with different fiber sources—grains, fruits and vegetables, and legumes, and try having an apple before a meal. You might just eat less without even trying!
[1] Du H, van der A DL, Boshuizen HC, Forouhi NG, Wareham NJ, Halkjaer J, Tjønneland A, Overvad K, Jakobsen MU, Boeing H, Buijsse B, Masala G, Palli D, Sørensen TI, Saris WH, Feskens EJ.Dietary fiber and subsequent changes in body weight and waist circumference in European men and
women. Am
J Clin Nutr. 2010 Feb;91(2):329-36. Epub 2009 Dec 16
[1] A. J. Wanders1,*, J. J. G. C. van den Borne1,2, C.
de Graaf1, T. Hulshof3, M. C. Jonathan4, M.
Kristensen1,5, M. Mars1, H. A. Schols4, E. J.
M. Feskens1. Effects of dietary fibre on subjective appetite, energy
intake and body weight: a systematic review of randomized controlled trials. Obesity Reviews Volume 12, Issue 9, pages 724–739, September
2011
[1]Flood-Obbagy JE, Rolls BJ. The effect of fruit in different forms on energy intake and satiety at
a meal. Appetite. 2009
Apr;52(2):416-22. Epub 2008 Dec 6.
Comments from Weight Watchers Staffers
"Since the new program came out I have eaten an apple a day .... almost a
year now and I can see the difference in the waist and stomach area. I
am a believer and I most recently had my blood work done and all
numbers across the board were down."
"Maybe Grandma knew what she was talking about with "an apple a day keeps
the doctor away" without realizing the other health benefits."
"I did an apple challenge in my meeting, member eating 1 apple per day. Weight loss increased. So we are believers!"
Happy Halloween :)
Come back to the blog on Wednesday for another delicious recipe.
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