You Ask, I Answer: Stress & Weight Gain

Can stress alone cause weight gain?

I've been dieting and exercising great but I actually gained weight and I think it could be because I've been under a lot of stress lately.

-- "Chai"
Via the blog

I can't provide as detailed of an answer as I would like since I do not know what you classify as "dieting and exercising great."

Healthier eating does not necessarily lead to weight loss.

Some people, for instance, think that substituting soda for fruit juice is a great switch, not realizing that the fruit juice delivers just as many calories -- if not more -- than the soda!

Similarly, replacing French fries with stir fried garlic broccoli drenched in three tablespoons of olive oil provides healthier fats, but not less calories.

Anyhow, the issue of stress and weight gain is a little tricky.

For starters, stress affects people differently.

In the same way that some individuals can develop insomnia while others would rather sleep all day, some completely lose their appetite, and others want to eat an entire sleeve of Oreos in one sitting.

I am sure you have heard of the product CortiSlim, which promises to get rid of "stubborn belly fat" that is a result of a hormone known as cortisol.

The belief is that cortisol -- which the body releases in response to stress in order to get you moving (say, if you are riding your bike and about to get hit by a moving car) -- is overproduced during long periods of stress, in turn stimulating appetite and promoting adipose tissue storage in the abdominal area.

It's worth pointing out that CortiSlim was initially in hot water with the Federal Trade Commission for making unsubstantiated claims.

I personally don't think stress as an individual factor universally leads to weight gain.

Cortisol production varies between people; not everyone undergoing stress produces an abundance of cortisol.

I am sure you know many people who, when undergoing long periods of stress (i.e.: a turbulent breakup or the death of a family member,) can lose significant amounts of weight.

Additionally, a study conducted by New England Research Institutes and published in the April 2007 issue of the Journal of Endocrinology did not find a strong link between cortisol production and obesity.

"Circulating cortisol concentrations are somewhat lower in obese than in nonobese community-dwelling men," the study concludes.

Another interesting observation? "Age-related weight loss - and not gain - was associated with simultaneous increases in serum cortisol concentrations."

Where I do think stress plays a role is in making some people more vulnerable to reaching for high-calorie comfort foods.

I know that, in my experience, an ice cream cone is a lot more appealing than a cup of Greek yogurt on a sad day.

Ultimately, though, we come back to the concept of choice. Of course, some people can have a harder time resisting high-calorie foods when they are stressed, but it is ultimately the consumption of these foods -- as opposed to stress itself -- that can lead to weight gain.

In The News: Michael Phelps & Tony The Tiger Make It Official

So Michael Phelps (perhaps you've heard of him?) has apparently angered a few nutritionists for agreeing to appear on boxes of Kellogg's Frosted Flakes cereal.

Really? I can't believe some people in the nutrition field are up in arms over this when there are more serious issues worth devoting time to.

How about stepping back a little and loosening up? It's not as if he's the face of Burger King or Ben & Jerry's.

No, Frosted Flakes are not a nutrition powerhouse, but the recently launched lower sugar variety only delivers 120 calories and 8 grams (2 teaspoons) of added sugar in a 1 cup serving. It's not THAT horrible -- and certainly not the culprit of obesity.

A cup of Frosted Flakes as part of a diet rich in fruits, vegetables, and whole grains is no reason to hit the panic button.

The most ironic part of this whole "controversy" is that "health experts [are] worried about the message he'll be sending to children across America."

How so? Isn't his main message all about exercising and being in shape?

This is a man who achieved fame by being the fastest swimmer at the Olympics. His career is all about burning calories!

I find the mental junk food provided by any given episode of The Hills to be much more worrisome.

Say What?: Alkaline "Diets"

Earlier today I co-taught a nutrition workshop at New York Presbyterian Hospital's oncology unit, in which a patient inquired about cancer and alkaline diets.

Apparently, one of his family members sent him a list of foods that people living with cancer should refrain from eating because they are highly acidic and, therefore, exacerbate the condition.

Some of the foods he was "advised" not to eat? Bananas and oranges!

Alas, his question brought back memories of many inane ramblings I've listened to -- and read -- by proponents of alkaline diets.

These people -- Dr. Robert Young is particularly notorious for his book, The pH Miracle (which I absolutely refuse to provide a link to Amazon for) -- refer to themselves as "nutritionists" or "naturopaths," but have apparently never read a single page of an elementary human physiology and anatomy book.

Let's review.

The "alkaline diet" theory goes a little like this:

1. Diseases are the end result of our blood becoming more acidic (damaged cells can not survive in alkaline environments).

2. Our diet can determine if our bodies are in an 'acidic' or 'alkaline' state.

3. Eating foods that promote “alkanility” prevents certain diseases (like cancer) from ever developing.

Now let’s discuss why that’s a big steaming pile of… nonsense.

First of all, much like our body takes care of detoxifying (thanks to the liver,) we also have organs that ensure acid-base balance is taking place.

The two main players are the lungs (which pitch in by releasing carbon dioxide) and kidneys (if blood pH is not where it should be, the body will correct it by getting rid of whatever is extraneous in our urine.)

Our blood’s pH always falls in the 7.35 to 7.45 range (mainly because the body has buffer systems that work all day to make sure levels do not fall above, or below, that range).
If your pH level is below that range, something is SERIOUSLY wrong. Literally being in an "alkaline" state is life threatening, not a utopia.

Besides, eating “acidic” or “basic” foods is completely irrelevant to blood pH levels.

To make matters more confusing, “acidic” foods have nothing to do with how they taste (meaning, lemons are considered extremely basic, not extremely acidic.)

Take a look at this completely absurd list (bonus points for making sense of it!):

According to it, the following foods are “acidic” and should therefore be consumed in very minimal amounts, and possibly not at all, to ensure optimal health: corn, lentils, blueberries, oats, quinoa, egg whites, pumpkin seeds, chickpeas, walnuts, peanut butter, shrimp, salmon, tuna, olive oil, bananas, and oranges.

Wow, this is certainly news to me! So fruits, fish, beans, legumes, whole grains, vegetable oils, and nuts are the source of disease?

I’m so tired of the endless parade of quacks that somehow get paid to spew garbage in a book that somehow ends up on the bestseller list.
And I find it incredibly irritating that all this nonsense ends up confusing people even more on issues of nutrition and healthy eating.

I don't know how acid or alkaline it is, but my blood certainly boils when I hear someone tell me that "this really interesting book written by a doctor" says that fruit "A" is good for you, but fruit "B" actually "causes disease."

Publishers, take note.

You Ask, I Answer: Omega-3 Supplements

I'm taking fish oil supplements (two 1000mg capsules with my prenatal vitamin, taken with food) because I can't eat fish without getting nauseous.

Am I absorbing even close to the same amounts of EPA/DHA as my body would get from a serving of cold water fish?

-- Anonymous
Via the blog

Fish oil supplements greatly vary.

Remember, the values to be on the lookout for are EPA and DHA.

I have seen 1000 milligram products that offer anywhere from 180 to 1,000 milligrams of DHA and 120 to 400 milligrams of EPA pero two capsule serving.

Since supplements are not regulated by the FDA (a direct result of the 1994 Dietary Supplement Health and Education Act), you'll find that some "1,000 milligram" capsules offer that amount of fish oil per two capsule serving, whereas others contain that in each individual capsule.

In any case, you want to aim for 1.5 to 2 grams grams of combined EPA and DHA per day.

A 3-ounce piece of wild salmon (as large as the palm of your hand and no wider than your pinkie finger) delivers approximately 400 milligrams of EPA and 1.3 grams of DHA.

Remember that as wonderfully protective of cardiac health as Omega-3 fatty acids are, more is certainly not better -- overconsumption can overly thin the blood.

There is a good deal of evidence that absorption of these fatty acids is higher in food, so although supplements are fine for the time being, I encourage you to resume eating fish once the nauseous reaction stops.

You Ask, I Answer: Michael Phelps

I was a little surprised when I visited your site tonight and couldn't find anything on Michael Phelps, or more specifically his much talked about 8,000-10,000 calorie a day diet.

Yes, he is an athlete who trains 5 hours a day and probably burns calories just getting dressed in the morning (due to his muscle mass).

But this "olympic phenomenon" could choose better/healthier choices than his daily consumption of 2 fried egg sandwiches, 2 pizzas, 2 ham sandwiches on white bread (the list goes on).

Yes, he is a mean lean calorie burning machine, but can't these poor diet choices still lead to potential health risks such as high cholesterol.

Or what about his sugar levels with all those large portions in one meal?

And doesn't his eating habits give substance to the public notion out there that you can eat whatever you want as long as you're exercising?

Just curious what your thoughts on the subject are.

-- Becky (last name unknown)
Via the blog

You raise some very good points, Becky.

By the way, for those of you not familiar with Phelps' "diet," The New York Post breaks it down:

"[Breakfast is] three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise.

He follows that up with two cups of coffee, a five-egg omelet, a bowl of grits, three slices of French toast topped with powdered sugar and three chocolate-chip pancakes.

At lunch, Phelps gobbles up a pound of enriched pasta and two large ham and cheese sandwiches slathered with mayo on white bread - capping off the meal by chugging about 1,000 calories worth of energy drinks.

For dinner, Phelps really loads up on the carbs - what he needs to give him plenty of energy for his five-hours-a-day, six-days-a-week regimen - with a pound of pasta and an entire pizza."

Let's keep a few things in mind.

We are not just talking about "an athlete." Mr. Phelps is an Olympic athlete, which means heavy-duty, constant, hardcore training.

This is not someone swimming for 45 minutes three days a week at the local YMCA.

Mr. Phelps trains by swimming approximately five HOURS a day. Then there's the additional weight lifting he needs to do to keep his muscles in top shape!

Add to that youth (he is, after all, 23 years old,) a super fast metabolism that is the product of genetics, and plenty of muscle mass (and very little body fat,) and you have a body that needs pretty extraordinary amounts of fuel (food) to operate the way it does.

I suspect that part of the reason why Mr. Phelps' diet is low in fiber is to prevent him from getting full too quickly and not eating as many calories as he should.

I also suspect there are appetite stimulants involved here.

What also makes Mr. Phelps a special case is that although his diet isn't necessarily "heart healthy," his lifestyle certainly is.

Remember, physical activity -- which Mr. Phelps is getting PLENTY of -- increases HDL cholesterol, lowers LDL cholesterol, and reduces the risk of developing diabetes, heart disease, and high blood pressure.

I certainly hope no one is taking away that you can eat as much as you want as long as you're exercising. Mr. Phelps is not "exercising," he is devoting every second of his life to an athletic career.

He is the very definition of a "special case."

Numbers Game: Answer

A slice of Domino's deep dish cheese pizza contains 95 more calories than a slice of their thin crust cheese pizza.

I purposefully posted this item to prove the point that even when faced with fast food options, there is always a healthier choice.

If we're talking about eating two slices of pizza, the deep dish variety contributes a total of 190 extra calories than a thin crust version!

And what to do if your next office meeting offers nothing but deep dish pizza?

Make another smart choice -- leave the end crust (about 50 - 60 calories per slice) on your plate.

In The News: The Obesity Law

Obesity is the "talk of the town" in my home country of Argentina these days -- "the obesity law" went into effect late last week, "declaring obesity and other eating disorders diseases covered by the nation's public and private health care programs."

Another ruling? Much like cigarrettes -- and some alcoholic beverages -- foods high in calories must carry a sticker, warning that overeating is bad for general health.

The most interesting tidbit for me is the law's specific demand that advetised diets must be authorized by a medical professional.

This isn't too encouraging, though, since Argentine doctor Maximo Ravenna has hit the jackpot with a senseless, dangerous, and reckless very low calorie diet (we're talking 600 to 700 calories a day!)

Besides, many diets are created by doctors with little to no nutrition background, as perfectly evidenced right here in the US of A by Dr. D'Adamo and his very.... creative (?) Blood Type Diet.

One very encouraging result of this law is that nutrition education will begin to be implemented at the elementary, middle, and high school level.

That's really how I think significant change can be achieved.

After all, many people struggling to lose weight erroneously think that in order to reach their health goals they need to eat lettuce leaves drizzled in vinegar, or that the best way to shed the pounds is by never eating another slice of bread or avocado.

I do have to wonder, though, if the current healthcare system in Argentina can handle the increasing overweight and obese population.

Would you want a similar law passed in your country?

Survey Results: Calorie Labeling

The latest Small Bites survey asked visitors if they thought it should be legally required for all chain restaurants to display calorie information on their menus in all 50 states.

90 percent voted "yes," and 10 percent went with "no."

I say: "Absolutely!"

Opponents of calorie labeling tend to fall into two camps.

First we have the "thats' policing! Who are you to tell me what to eat?" camp, which is completely nonsensical.

No one is calling for foods to be banned or shrunk to less caloric versions.

All that's being asked is to provide customers with information that will help them make better choices, if that interests them.

Then we have the pessimists, who say, "what good is this going to do? Calorie information is available on packaged food and the obesity rate just keeps on climbing."

Except that calorie information for fast food items is more realistic because it assumes customers are eating the entire dish.

A bag of Doritos available at 7-11, for instance, lists information for just one third of the bag, even though the vast majority of people purchasing such an item finish the contents in one sitting.

Or, take pasta.

Most people throw their idea of a "portion" into a boiling pot, but don't really know if they are eating one, two, three, or four servings.

Same thing with breakfast cereals. Many of them list nutrition information for half a cup, and the average person fails to realize that they start their day with one and a half cup's worth (meaning they need to multiply that caloric value by three!)

It's too easy for "calories per serving" to be misconstrued or misunderstood.

If anything, some great developments are emerging from all of this. Dunkin' Donuts, for instance, has started offering sandwiches that clock in at less than 300 calories (up until now, their offerings started at the 400-calorie mark.)

Numbers Game: Depth Is Better Suited For Poets and Musicians

A slice of Domino's deep dish cheese pizza contains _____ more calories than a slice of their thin crust cheese pizza.

a) 47
b) 82
c) 95
d) 121

Leave your guess in the "comments" section and come back on Tuesday for the answer.

One Size Does Not Fit All

Walking around New York City's West Village yesterday, I came across one of local smoothie chain Juice Generation's branches.

The establishment looked pristine, and many of the offerings sounded delicious.

I walked in, figuring a fruit-based beverage would hit the spot on a hot August day.

Except for one problem. Their smoothies are available in just one size -- 24 ounces.

I was in the mood for a light, refreshing drink -- 12 ounces would have been perfect.

Why is the "standard" size equivalent to three cups' worth? Whatever happened to having a choice? Why can't I opt for a small, medium, or large?

As a result, a peanut butter and banana smoothie (which would clock in at a reasonable 260 calories for a 12 oz serving) is only available in a much heftier 520 calorie package.

We all know too well (mainly from Brian Wansink's research) that when food -- or beverages, in this scenario -- is in front of us, we finish it, regardless of how large the portion is or how hungry we truly are.

Ordering a 24 ounce and throwing half of it away was out of the question, and since I wasn't planning on being home for another 2 hours, there was no chance of saving the rest in the fridge for the next morning.

It's a real shame, too, because in many ways this place is a cut above the rest -- their smoothies are syrup and puree free, as much of the fruit as possible comes from local farms, and they are well-known for always passing food safety and health inspection checks with flying colors.

Same Mess, Different Name

Burger King and Wendy's have launched new burgers and chicken sandwiches. I can barely contain myself!

First up, Burger King's Cheesy Bacon Tendercrisp -- "premium crispy white meat chicken breast, three kinds of cheese, bacon, lettuce, tomatoes, and mayonnaise on a corn-dusted bun".

Don't you love the usage of "crispy" as opposed to "deep fried"?

Anyhow, this gem (which, actually, is being relaunched) adds up to 1,179 calories, 26 grams of saturated fat (more than a day's worth) and 2,312 of sodium (95% of a day 's worth).

Over at Wendy's, the "Baconator" (can't you just smell the oozing testosterone?) awaits.

This concoction -- pictured alongside this post -- contains half a pound of ground beef, 6 bacon strips, 2 slices of cheese, mayonnaise, and ketchup.

That's right -- not even a measly lettuce leaf.

And so you end up with 830 calories, 23 grams of saturated fat, 1,880 milligrams of sodium, 1 (yes, ONE) gram of fiber, and really bad breath.

Oh, here's a fun Wendy's fact: their cheese sauce is made from 25 different ingredients, including corn syrup solids.

Quick & Health(ier) Recipes: Vegan Peanut Butter Pie

Standard peanut butter pie recipes call for generous amounts of cream cheese and frozen whipped topping, resulting in rather decadent nutrition values.

You're usually looking at 455 calories, 8 grams of saturated fat (40% of a day's worth!) and 30 grams (almost 8 teaspoons) of added sugar per slice.

As much as I love a decadent dessert, wouldn't it be nice to savor a rich, silky slice of pie that doesn't pack quite a stomach blow?

Well, feast your eyes on the following recipe for a vegan peanut butter pie which cuts back on calories, sugar, and saturated fat -- but certainly not on taste.

Before anyone scrunches up their nose and declares it "gross," you should know that peanut butter pie lovers are shocked when I tell them the slice of pie they are raving about doesn't contain a single drop of cream cheese or Cool Whip!

VEGAN PEANUT BUTTER PIE
Yields: 1 pie (8 slices)

INGREDIENTS

1 16-ounce package of silken tofu
3/4 cup smooth, natural peanut butter
2 Tablespoons soymilk (unsweetened or plain is best)
1/2 cup sugar
1 Tablespoon vanilla extract

DIRECTIONS

Add ingredients to food processor and blend until smooth.

Scoop onto 9" pie shell (bonus points if it's oat-based or 100% whole wheat!) and refrigerate for at least 4 hours.

NUTRITION INFORMATION (per slice)

335 calories
2.5 grams saturated fat
12 grams sugar
11 grams protein

That's 120 less calories, two thirds less saturated fat, and half the sugar of a standard recipe.

Better yet -- the peanut butter is a great source of heart-healthy monounsaturated fats.

Enjoy!

You Ask, I Answer: Weight Loss & Support

When the year started, I was at my highest weight ever [25 pounds overweight.]

I tried to diet as a New Year's resolution, but it was really strict, almost no carbs except for salad vegetables, and it was hard to keep up. I was eating about 950 calories a day, it was so hard.

A few months later I tried again, but healthier.

Since May I have lost 18 pounds and I'm really happy. I'm mainly doing it by watching portions of a lot of foods I like, so I don't feel deprived of anything. I'm eating about 1,700 calories a day and I also go to the gym a few times a week.

What is hard now is that I feel I am not getting much support from my boyfriend and my friends.

Over the past month, my boyfriend has been buying me lots of sweets and chocolates, which I don't like to have in my house because it's hard for me to watch my portions.

I met him about two weeks before I started dieting (May 2nd) and lately it's as if he wants me to gain weight again. It's weird.

Some of my friends also comment on what I eat when I am at restaurants, too. Like if I choose to eat a salad as an appetizer and then an appetizer for my entree there are two friends of mine who will always be on my case about how I'm probably starving or something.

I don't know if you answer these sorts of questions, but what should I do about this?

-- Natalie (last name withheld)
(city withheld), VT

Natalie -- and everyone else interested in this question -- please watch the latest video on the Small Bites YouTube channel (also embedded below):

You Ask, I Answer: Omega-3 Fatty Acids

I'm pregnant and my OB/GYN has suggested that I eat a lot of wild salmon for the health and nutritional benefits of the Omega-3's.

Only problem is, I gag at the smell and sight of fish right now.

So I've been trying to use ground flax seed sprinkled in other foods I can manage, like yogurt, fruit salad, toaster waffles and cereal.

I know the flax seed needs to be ground in order to be absorbed, but how much do I need to consume each day in order to get the same benefits as eating a serving of fish?

Are there other good sources of omega-3's that I should try?

-- “My Eggo is Preggo”
White Plains, NY

First of all -- congratulations!

Your question is a great one, since it deals with the different varieties of Omega-3 fatty acids.

Although we often refer to "Omega 3 fats" as one general category, there are three different types -- Alpha-Linolenic Acid (ALA), EicosoPentaenoic Acid (EPA), and DocosaHexaenoic Acid (DHA).

ALA is found exclusively in vegetable sources, including walnuts and flaxseeds.

EPA and DHA, meanwhile, are found in large quantities in cold water fish. Grass-fed beef also contains a little.

One concern with getting Omega-3's solely from vegetable sources is that many people are unable to convert ALA to EPA and DHA.

Fetuses are absolutely unable to make this conversion, so they must get EPA and DHA directly from the mother (DHA is particularly necessary for eye and brain development.)

Even if you, as the mother, are able to convert ALA to EPA and DHA, you need approximately 10 grams of ALA just to make 600 milligrams of EPA and 400 of DHA.

To put that into perspective, 1 tablespoon of ground flaxseed contains slightly less than 2 grams of ALA.

One tablespoon of flax oil, meanwhile, delivers 7 grams (one good way to incorporate that into your diet is by adding it into a smoothie).

It's also important to realize that as good for us as Omega 3 fats are, they do not work alone. Vitamin C, zinc, and magnesium are involved in the conversion of ALA to EPA and DHA.

If you are not consuming enough of those nutrients, your will not convert quite as efficiently (so, say, you might need 15 or 17 grams of ALA to make the quantities of EPA and DHA mentioned above.)

In your situation, I suggest taking an EPA/DHA supplement.

That doesn't mean you should stop eating ground flaxseeds, though -- they are a nutrition all-star!

Numbers Game: Answer

In 1980, average per capita consumption of high fructose corn syrup in the United States clocked in at 19 pounds. In 2005? 59 pounds.

That's a 310 percent increase in 25 years!

A few other figures jump out for less than stellar reasons.

Shortening (trans fat central!) consumption jumped from 18.2 pounds to 32.6 pounds in that same amount of time, and sour cream/dips more than doubled (from 3.4 half pints in 1980 to 7.9 half pints 25 years later.)

It goes without saying that increased consumption also means increased caloric intake.

And the increasing obesity rate over the past two decades is a mystery because...?

You Ask, I Answer: Ground Vs. Whole Flaxseeds

My question is about Kashi and Nature's Path products that claim to have Omega 3’s from flaxseed, but clearly only have whole flaxseeds in their products.

Don't they need to be ground for our bodies to receive [nutritional benefit[s]?

I've always been puzzled by this. Thanks!

-- “Glidingcalm”
Via the blog

Yes, only the ground-up form provides all the wonderful nutrition packed inside those tiny seeds.

If you were to thoroughly chew each flaxseed you would theoretically also be getting the same amount of nutrition, but it is very easy to swallow them whole (particularly when they are part of a waffle or cracker), in which case they pass right through the digestive system without contributing their Omega-3 fatty acids or lignans.

To ensure you are getting the most out of this great seed, have ground flaxseed ready to go in your refrigerator or buy whole ones and pulverize them in a coffee grinder.

Keep in mind, though, that many Kashi products (i.e.: their thin crust pizzas) are made with ground flaxseeds.

Similarly, some Nature's Path cereals (like their flax plus cold cereal with raisins) list "flax meal" as an ingredient, which refers to ground flaxseed.

And so it comes down to a common theme on Small Bites: always read the ingredient list!

The Numbers Speak for Themselves

Kraft's latest snack product is Mac 'n Cheese baked crackers available in three varieties: cheddar, mild cheedar, and white cheddar.

"Made with real cheddar cheese!" the boxes proudly display.

Let's get down to the facts.

150: the calories in a 1-ounce serving. This is the exact same caloric content of an ounce of Lay's potato chips or Cheetos.

300: the milligrams of sodium in a 1-ounce serving of the cheddar flavor. This is almost twice as much as the same amount of Lay's potato chips and 10 more milligrams than 1 ounce of Cheetos.

380: the milligrams of sodium contained in a 1-ounce serving of the white cheddar flavor.

35: the number of ingredients that make up the cheddar and white cheddar flavors.

Swap: 1 ounce of whole grain crackers and one stick of string cheese pretty much delivers the same calories with more substantial nutrition.

You Ask, I Answer: Pinkberry/Red Mango

I really like the new batch of frozen yogurt stores that are popping up, like Pinkberry and Red Mango.

What do you think of them?

-- Alicia M.
Bellevue, WA

Frozen yogurt is back in a big way.

The newer chains you mention specifically pride themselves on serving frozen plain yogurt containing live, active bacteria (both Pinkberry and Red Mango have seals of approval from the National Yogurt Association asserting their live bacteria count qualifies their product as true yogurt, although Pinkberry had to change their original formula to receive this distinction.)

My opinion? They are a legitimately healthy and tasty treat.

I have yet to try Pinkberry, but have been very happy with all my Red Mango experiences.

As with everything else, keep portions in check and you'll do just fine.

A small order of either chain's yogurt provides 80 - 90 calories, about 1 teaspoon of added sugar, and 10% of the calcium daily value.

Make smart choices with toppings (i.e.: fresh fruit and sliced almonds rather than sugary cereals and Oreo cookies) to add vitamins, minerals, and healthy fats.

I love that the fruit toppings are fresh, rather than canned and drowning in heavy syrup.

That said, there is nothing magical about these places. Plain yogurt with strawberries from your refrigerator is just as nutritious.

In The News: France's Fast Food Tax

Over in France (where “two thirds of French men and half of all women aged 35 to 74 are thought to be overweight, while one fifth of all adults are obese,”) a controversial new law is being mulled over which would “increase tax on extra-fatty, salty or sugary products to 19.6 percent (from 5.5 per cent now.)”

I don’t see the point – or understand the logic.

First of all, I would hate for products high in healthy fats (i.e.: roasted peanuts, avocadoes, almond butters) to be lumped together with deep fried onion rings, particularly since this bill is going beyond burgers and fries and targeting sandwiches.

Additionally, a healthy and refreshing fruit smoothie -- made solely with actual fruit and, say, skim milk -- is high in sugars, but offers a different nutritional profile than a can of Sprite.

The main problem I have with this initiative is that it perpetuates this idea of “good foods” and “bad foods.”

Of course some foods are much healthier than others, but it’s not so much the foods themselves that are behind the increasing obesity rate, but how much of them people are eating.

A small side of potato chips (roughly 100 calories) with a sandwich is not a recipe for flab. It’s the ridiculously large, 500-calorie portions that take the blame.

Similarly, a small 80 calorie croissant is a great way to indulge in a tasty treat without going overboard. There's no reason why it should be highly taxed.

My suggestion? If they're hell-bent on implementing a tax, it should only apply to large portions.

It would at least prevent the now-familiar "for an additional 25 cents you can get three times as much food!" offers.

This is definitely a story to keep our eyes on – “the plans are expected to be put before legislators in September, who will vote on whether they should be implemented."

You Ask, I Answer: Flaxseeds

I have been looking at the articles you've tagged with flaxseed and it looks like you wholeheartedly encourage the addition of ground flaxseed meal to foods.

However, I wonder if doing this is ultimately beneficial - as you point out, men at risk for prostate cancer should watch their consumption of ALA [alpha linolenic acid].

Additionally, omega-3 or not, adding fat to foods will increase the calories... for those watching their weight, is this really a smart decision?

On the other hand, as a vegan, I can attest to difficulty getting nutrients like vitamin B12.

Do you think that, for vegans, the addition of flax meal is a good idea (even with a diet that incorporates a lot of nuts [in particular, walnuts] and -for cooking- canola oil)?

-- Christine (last name unknown)
Via the blog

Keep in mind that most of the findings about high ALA intakes and prostate cancer risk mostly relate to flaxseed oil (which contains very high levels of ALA -- approximately twice that of fish oil, and certainly much more than a tablespoon ground flaxseed), not flaxseeds themselves.

It's also interesting to note that lignans -- the phytochemicals present in flaxseeds but not in flaxseed oil -- are believed to play a protective role against some cancers.

In any case, I stand by my suggestion of adding a tablespoon or two of ground flaxseed to one meal or snack every day.

It's worth stressing that the benefits of ground flaxseed far outweigh any caloric concerns.

If someone is interested in cutting calories, flaxseed should be at the absolute bottom of that totem pole, since two tablespoons -- which pack in a lot of nutrition -- only add up to 70 calories.

It is always important to keep the concept of "nutrient density" in mind.

In other words -- consider the caloric content of a food in relation to everything else it offers.

Those 70 calories in two tablespoons of flaxseed are keepers -- they contain a lot of vital nutrients not commonly found in a lot of other foods!

Instead of cutting out the flaxseed, have a few less bites of a less nutritious food eaten later in the day.

Trust me, you won't find too many other "real" foods that provide 4 grams of fiber in just 70 calories!

As far as veganism is concerned, if walnuts and canola oil are consumed on a regular basis, then there is a decent intake of ALA and there isn't a need to also consume ground flaxseeds.

That is certainly a minority we are talking about, since 98% of the United States population is not consuming the recommended amounts of Omega-3 fatty acids?

So, yes, you bet I am a proponent of adding ground flaxseed to foods.

It's, at the very least, a start for some people whose Omega-3 intake is currently at zero.

I am glad you asked this question, though, because it once again goes back to the idea that "more is not better."

ALA is a wonderful thing to have in the diet, but overdoing is not healthier than getting the necessary amounts.