Are artificial sweeteners healthy? 11/03/2009
I’ve always heard a lot of debate about the use of artificial sweeteners. For me, I use them daily! Splenda in my coffee and baking, growing up using Equal and Sweet-n-Low in iced tea, drinking diet drinks all the time, using sugar free flavor packets in my water, and consuming numerous other products full of artificial sweeteners instead of real sugar. Since I consume SO many of these products I began to wonder... is it harmful to keep the sweetness but not the calories and weight? Can we not have sweet foods without the calories PLUS be healthy and thin too?Here is some information I dug up that was really helpful to answer my questions and stumbled across some interesting finds! Sucralose (Splenda)Splenda = artificial sweetener sucralose + maltodextrin (adds bulk) Substituted cup-for-cup for sugar in recipes600 times sweeter than sugar Pros:no calories, not considered a carbohydrate by the body, no effect on blood sugar levelsHeat doesn't lessen the sweet taste – can bake and cook with itHas the least controversy buzz from watchdog or consumer groups FDA concluded sucralose had no toxic or carcinogenic effects and no reproductive or neurologic risk Cons: The bulking agents used can add around 12 calories per tablespoon of the mixture which the package does not list Changes texture and may add an ''artificial'' taste when used in baking Organ damage found in “preliminary animal research” Saccharin (Sweet'N Low)300 times sweeter than sugarOrganic molecule made from petroleum Pros:Heat doesn't affect sweetnessFDA placed ban on saccharin in 1977 (male lab rat got bladder cancer), no ban was enacted, warning label dropped in 2000 Cons: Since 1981, government reports have listed saccharin as an ''anticipated human carcinogen'' Aspartame (NutraSweet and Equal)Combo of two amino acids (phenylalanine and aspartic acid) and methanol180-200 times sweeter than sugar70% of our aspartame intake comes from soft drinksFDA set the acceptable daily intake (ADI) at 50 mg per kilogram of body weight which equals about 4 cans of diet soda or 9 (8-ounce) glasses of fruit drink made from powder Pros: Each gram has 4 calories - but adds almost no calories to foods or drinks since small amounts are used FDA first approved in 1981 and has evaluated the sweetener 26 times since FDA approved use as a general-purpose sweetener in foods and beverages in 1996AMA's Council on Scientific Affairs stated that ''available evidence suggests that consumption of aspartame by normal humans is safe and is not associated with serious adverse health effects.'' FDA guidelines show that it can be safe for pregnant women Cons: Cannot bake or cook with – breaks down when exposed to heatClaims have been made of skin reactions to respiratory problems, but this has been difficult to prove in studies Acesulfame-K (Sunette or Sweet One)K refers to the mineral potassium200 times sweeter than sugarFDA approved as a tabletop sweetener and an additive to desserts, confections, and alcoholic beverages Pros: Government agencies claim that it does not increase the risk of cancer Does not affect blood-sugar levels Used in cooking and bakingNot broken down during digestion and is excreted from the body unchangedFDA guidelines show that can be safe for pregnant women Cons: Can have a bitter tasteCenter for Science in the Public Interest believes tests did not correctly study the risks of cancer Stevia (stevioside)An herb stemming from a South American plant 250 to 300 times sweeter than sugarCalorie freeSold in powdered extract or liquid form Pros: Used in South America for centuries and in Japan for the past 30 years Cons: 1980s studies found that in few cases DNA changes occurred when tested with a certain bacteriaFDA approved in 2008 after political pressure from consumer product corporations like Coca-Cola and Pepsi Sorbitol, Mannitol Sugar alcohols are found in nature (like fruits and berries) and commercially made Absorbed partially and slowly – why it can cause diarrhea Pros: FDA has states that it is ''generally recognized as safe'' Cons: Some people experience a laxative effect if they consume more than 49 grams of sorbitol or more than 19 grams of mannitol. What have I learned from this information? No one truly can prove whether or not the sweeteners are good, safe, or bad for you. In my opinion, we should moderate our intake – just like any other food or drink that we may consume. I know I will keep using small amounts to keep things sweet without the calories…we all know that I love sweet foods and keep that scale down too! Reference used: http://www.medicinenet.com/script/main/art.asp?articlekey=56790&pf=3&page=2 Halloween Tips 10/30/2009
1. Instead of buying candy to give out to trick-or-treaters, hand out small toys, tattoos, stickers, fruit snacks, raisins, etc so you don't end up eating the leftover candy! 2. Craving candy? Snack on dried fruit or roast up a marshmellow - satisfies your sweet tooth without ruining your diet! 3. Add some healthy orange foods to your diet to celebrate : pumpkin, sweet potato, carrots, bell pepper, squash, orange, apricots, and more! 4. Jam out and dance to the monster mash or thriller - you'll have fun plus burn a couple extra calories. 5. Have the party at your place. Put out healthy snacks like light popcorn, veggies, apples, and more! 6. Going to a party? Eat a snack or light meal before, pick up a small plate to limit goodies, make healthy choices, and grab a diet drink to keep your hands busy. Important Information on Food Choices 10/28/2009
My boyfriend received this information from an email work yesterday on various types of food. I found the information to be very beneficial and gives great ideas on what healthy foods you can add to your diet! Apples Protects your heart - prevents constipation - Blocks diarrhea - Improves lung capacity - Cushions joints Apricots Combats cancer - Controls blood pressure - Saves your eyesight - Shields against Alzheimer's - Slows aging process Artichokes Aids digestion - Lowers cholesterol - Protects your heart - Stabilizes blood sugar - Guards against liver disease Avocados Battles diabetes - Lowers cholesterol - Helps stops strokes - Controls blood pressure - Smoothes skin Bananas Protects your heart - Quiets a cough - Strengthens bones - Controls blood pressure - Blocks diarrhea Beans Prevents constipation - Helps hemorrhoids - Lowers cholesterol - Combats cancer - Stabilizes blood sugar Beets Controls blood pressure - Combats cancer - Strengthens bones - Protects your heart - Aids weight loss Blueberries Combats cancer - Protects your heart - Stabilizes blood sugar - Boosts memory - Prevents constipation Broccoli Strengthens bones - Saves eyesight - Combats cancer - Protects your heart - Controls blood pressure Cabbage Combats cancer - Prevents constipation - Promotes weight loss - Protects your heart - Helps hemorrhoids Cantaloupe Saves eyesight - Controls blood pressure - Lowers cholesterol - Combats cancer - Supports immune system Carrots Saves eyesight - Protects your heart - Prevents constipation - Combats cancer - Promotes weight loss Cauliflower Protects against Prostate Cancer - Combats Breast Cancer - Strengthens bones - Banishes bruises - Guards against heart disease Cherries Protects your heart - Combats Cancer - Ends insomnia - Slows aging process - Shields against Alzheimer's Chestnuts Promotes weight loss - Protects your heart - Lowers cholesterol - Combats Cancer - Controls blood pressure Chili peppers Aids digestion - Soothes sore throat - Clears sinuses - Combats Cancer - Boosts immune system Figs Promotes weight loss - Helps stops strokes - Lowers cholesterol - Combats Cancer - Controls blood pressure Fish Protects your heart - Boosts memory - Protects your heart - Combats Cancer - Supports immune system Flax Aids digestion - Battles diabetes - Protects your heart - Improves mental health - Boosts immune system Garlic Lowers cholesterol - Controls blood pressure - Combats cancer - Kills bacteria - Fights fungus Grapefruit Protects against heart attacks - Promotes Weight loss - Helps stops strokes - Combats Prostate Cancer - Lowers cholesterol Grapes Saves eyesight - Conquers kidney stones - Combats cancer - Enhances blood flow - Protects your heart Green tea Combats cancer - Protects your heart - Helps stops strokes - Promotes Weight loss - Kills bacteria Honey Heals wounds - Aids digestion - Guards against ulcers - Increases energy - Fights allergies Lemons Combats cancer - Protects your heart - Controls blood pressure - Smoothes skin- Stops scurvy Limes Combats cancer - Protects your heart - Controls blood pressure - Smoothes skin - Stops scurvy Mangoes Combats cancer - Boosts memory- Regulates thyroid - aids digestion - Shields against Alzheimer's Mushrooms Controls blood pressure - Lowers cholesterol - Kills bacteria - Combats cancer - Strengthens bones Oats Lowers cholesterol - Combats cancer - Battles diabetes - prevents constipation - Smoothes skin Olive oil Protects your heart - Promotes Weight loss - Combats cancer - Battles diabetes - Smoothes skin Onions Reduce risk of heart attack - Combats cancer - Kills bacteria - Lowers cholesterol - Fights fungus Oranges Supports immune systems - Combats cancer - Protects your heart - Straightens respiration Peaches prevents constipation - Combats cancer - Helps stops strokes - aids digestion - Helps hemorrhoids Peanuts Protects against heart disease - Promotes Weight loss - Combats Prostate Cancer – Lowers cholesterol - Aggravates Diverticulitis Pineapple Strengthens bones - Relieves colds - Aids digestion - Dissolves warts - Blocks diarrhea Prunes Slows aging process - prevents constipation - boosts memory - Lowers cholesterol - Protects against heart disease Rice Protects your heart - Battles diabetes - Conquers kidney stones - Combats cancer - Helps stops strokes Strawberries Combats cancer - Protects your heart - boosts memory - Calms stress Sweet potatoes Saves your eyesight - Lifts mood - Combats cancer - Strengthens bones Tomatoes Protects prostate - Combats cancer - Lowers cholesterol - Protects your heart Walnuts Lowers cholesterol - Combats cancer - boosts memory - Lifts mood - Protects against heart disease Water Promotes Weight loss - Combats cancer - Conquers kidney stones - Smoothes skin Watermelon Protects prostate - Promotes Weight loss - Lowers cholesterol - Helps stops strokes -Controls blood pressure Wheat germ Combats Colon Cancer - prevents constipation - Lowers cholesterol - Helps stops strokes - improves digestion Wheat bran Combats Colon Cancer - prevents constipation - Lowers cholesterol - Helps stops strokes - improves digestion Yogurt Guards against ulcers - Strengthens bones - Lowers cholesterol - Supports immune systems - Aids digestion Eat Healthy Even If You Are Sick 10/20/2009
I always worry that I will lose focus on my diet and gain weight when I’m sick. When I get a bad cold I usually tend to lie around the house and snack constantly because I’m bored. In my research and study due to a recent cold, I found some ways to maintain my diet and not put on pounds by following some simple suggestions: Eat Protein Prevents muscle loss – so all that work in the gym won’t be to waste! Repairs and builds cells which is much needed when you are sick. Fills you up – studies prove that protein satisfies you and decreases hunger more than fats or carbs (results show people ate 10% less) Food options : Lean meats (chicken, pork, beef, fish, and lamb), eggs, cheese, beans, soy products (tofu), and nuts I keep light soups on stock (chicken vegetable, Black bean, Gumbo), make egg white omelets, and eat low fat lunch meat. Get Enough Calories When sick you’re body is working harder so you may need more calories. Like me and your snacking because you are just home and bored? Turn on a movie and lay in bed to keep your mind busy. Also, drink plenty of fluids to keep you hydrated and your stomach full. Eat Fiber Eating fiber is hard enough to remember to begin with, so when you are sick remember to fiber up! Eat your daily dose of fruits, vegetables, and whole grains to stay on track. How I get my fiber in? I make fiber packed muffins (see the Bread page), munch on double fiber toast with low fat cottage cheese on top, eat fiber rich cereal mixed with light fiber cereal, and take fiber chewables. Get Nutrients Vitamins and minerals are important for your health. Make sure you are getting your recommended daily dose – always take your multivitamin. Hate pills? vitamins – they aren’t just for kids either. Eat foods that are rich in nutrients – I make sure to eat plenty of fruits and veggies. Try an orange – it’s loaded with vitamin C to help fight colds. Information from this blog and more on eating healthy when sick at : http://www.webmd.com/diet/guide/healthy-eating-when-you-are-sick http://www.webmd.com/fitness-exercise/guide/benefits-protein I found the coolest tool when researching suggested daily intakes of foods we really should be consuming. "MyPyramid Plan", located on the USDA website, is a tool that tells you what amounts you need daily fro each food group. Just enter your age, sex, weight, height, and amount of daily physical activity and...TA DA! in seconds it spits out a whole report on what amounts you need. You'll even get the scoop on ways to get your doses in, how much whole grain to consume, veggies you should veg on, your fat/sugar suggested calorie limit, and much more! Check out what YOU should be consuming: http://www.mypyramid.gov/mypyramid/index.aspx |
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