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Tag: fiber

When Your Grocery Store Helps You Shop Smarter

The interior of the largest Whole Foods in the...
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I love Publix, but boy do I wish we had Kroger grocery stores down here in Florida.  The grocery chain is piloting a program ranking the nutritional value of foods on their shelves on a scale from 1 to 100, with one being the lowest nutritional value and 100 being the highest.   Admittedly, many of the food manufacturers are less than pleased with the ranking system – probably because they aren’t scoring very high.  But the scores can help the consumer by processing the information found on the label for them.  Read the excerpt from a Wall Street Journal article about this and similar ventures being launched by other grocery retailers. 

“Myra Vanderpool for years regularly bought her local supermarket’s store-brand wheat bread. This spring, she switched brands.

What prompted Ms. Vanderpool’s move was a new nutritional-scoring system being tested at her Kroger Co. grocery store in Lexington, Ky., that ranks thousands of foods on a scale of 1 (low in nutrition) to 100 (really healthy). The results, posted next to items on the grocer’s shelf, were eye-opening: Her regular bread scored a 23, the same as Häagen-Dazs coffee ice cream.

So the 67-year-old substitute teacher started buying one of Nature’s Own wheat breads, which has a score of 81, partly because it contains more fiber and protein than her former brand. Ms. Vanderpool said her husband complains at times that he misses his old bread, but she tells him: “This is healthier for you.”

Kroger’s scoring system is part of a nationwide move by grocery retailers to get pushier about offering nutritional advice. Other chains, such as Hy-Vee Inc. in the Midwest, are hiring dietitians to advise shoppers on how to select healthier food and, in some stores, walk the aisles offering personalized recommendations for a fee. Some grocers, like Safeway Inc., are mining data gleaned from loyalty cards on their customers’ purchasing habits to recommend healthier alternatives to the foods they buy. Wal-Mart Stores Inc., the country’s biggest food retailer, plans to announce details of its own “nutrition program” later this summer, said a spokeswoman, who declined to elaborate.

Supermarkets are hoping to increase their shoppers’ loyalty, and perhaps win back some customers who have turned for at least some of their purchases to specialty stores such as Whole Foods Market Inc. and big-box retailers like Wal-Mart. Sales of natural and organic foods jumped 72% to $31.9 billion in the five years ended 2009, while functional, or fortified, foods rose 44% to $37.3 billion in the same period, according to Nutrition Business Journal. And big food makers have been rolling out more options that are lower in salt and saturated fat and higher in fiber and whole grains.

“It’s not our responsibility to tell shoppers what to eat, what not to eat or how to eat,” said Ric Jurgens, chief executive of supermarket chain Hy-Vee. Still, “we need to provide them with as much information as we can, to help them make good decisions and provide as many options as possible.”

Some food makers object to their products being scored for nutrition. They say shoppers consider a variety of factors when buying food. And they say that relying on a single nutritional score can make it difficult for consumers to understand how the foods they buy fit into a diet. It also can result in surprises, like the wheat bread Ms. Vanderpool bought that scored the same as an ice cream. A spokesman for the nutritional-scoring system, called NuVal, said calcium and vitamin A boosted the ice cream’s score, while added sodium and low-fiber content hurt the bread’s ranking.

Kellogg Co.’s Kashi brand in a statement said it tries to provide minimally processed, organic-certified food free of artificial flavors and other additives. “Many of the current nutrient-profiling systems don’t take these values into account, which results in an incomplete picture,” it said.

Kroger, the second-largest food retailer by revenue after Wal-Mart, recently began testing the NuVal scoring system in some Kentucky stores and is considering using it nationally. The system, developed by health experts from Yale University and other institutions, uses nutrition data on food labels and other public information to calculate how well a product helps meet federal dietary recommendations. High levels of saturated fat, for example, can pull down the score while calcium can help raise it. Foods are ranked from 1 to 100; the higher the number, the greater the nutritional value.

The scores can influence shoppers’ choices. Ron Gill, a 44-year-old insurance salesman in Lexington, Ky., keeps an eye on the NuVal scores posted at his local Kroger store. On a recent shopping trip, in the processed-meat aisle, Mr. Gill passed up his usual Ball Park brand hotdogs, made by Sara Lee Corp., with a score of 7. Instead, he picked up Johnsonville Sausage LLC.’s smoked turkey sausage, which had a score of 10.

“It’s a little difference, going in the right direction,” Mr. Gill said. …

Personally, I think if you are going to chose to eat a food with so little nutritional value that it receives a score of 7 or 10, you might as well eat what you like or buy what is on sale.  But I do like the idea of having all that nutritional information from the label condensed into a single score for me.  It makes shopping that much easier and faster.  If you agree, suggest that your favorite grocery store do something similar.

Excerpts from the Wall Street Journal: http://online.wsj.com/article/SB10001424052748704229004575371010407610760.html?mod=rss_Health

Posted by Laurie Puckett at Remmel Wellness Center, a full service chiropractic and wellness facility in St. Petersburg, Florida.

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Eliminate Belly Bloat with Food

My round belly and my navel.
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OK, ladies – I know you can all relate.  I did everything right this weekend.   I didn’t go overboard on the food, I drank tons of water, I had no alcohol and I exercised – and I woke up this morning bloated and feeling fat. I’m sure part of it has to do with monthly hormonal changes, but still – wouldn’t it be nice to prevent it from happening at all?  Ugh …what an aweful way to start a Monday.  Then I checked my emails and saw a message from Prevention Magazine on how to shrink your belly with food.  The timing of this message couldn’t have been more appropriate for me. 

There are things we can all do (women and men alike) to shrink our belly and get rid of the bloat.  The reason for our puffy midsections may well be bloat, not fat.  That’s because one of the worst culprits for this problem–a slow digestive system–is common among women over age 40.  I’m positive that is what is going on with me!  However, exciting research now suggests we can get our digestion moving and beat bloat with a few easy menu and lifestyle tweaks. Put all of these ideas into effect right now, and we should be flatter, sexier, and fitting comfortably into our clothes in less than a week.  I’m gonna try it, and I hope you do to.  Then, come back here and comment on how these tips worked for you.

1.  Add: 2 Kinds of Fiber – Start the day with a better breakfast
 
Why It Beats Bloat: Constipation distends your belly, and one easy way to get rid of it is by starting each morning with a breakfast cereal that guarantees your body a daily dose of fiber. This gets the digestive system moving within a day or so and keeps it that way. Based on a recent study of breakfast cereals, University of Toronto researchers say that consuming two kinds of fiber at once is most effective. The scientists found that participants had an easier time staying regular with a cereal that contained both insoluble fiber (from bran) and gel-like soluble fiber (from psyllium). The two types work together to pull water into your colon and speed up elimination, explains Joanne Slavin, PhD, a professor of food science and nutrition at the University of Minnesota. The result? You look and feel lighter.   Good Food Fix: Eat 1/3 cup Kellogg’s All-Bran Bran Buds each day.

2. Subtract: Sodium 

Why It Beats Bloat: Sodium makes you retain water, puffing up your belly. Most of us eat more than twice as much sodium as we should–topping 3,400 mg a day, rather than the recommended 1,500, according to the CDC.  Good Strategies: Stop salting your food at the table, and check for sodium on the labels of packaged foods, which provide about three-quarters of the daily intake for most women.

3. Add: Potassium-Rich Foods - Banish bloat with bananas!
 
Why It Beats Bloat: Foods such as bananas and potatoes help your body get rid of excess water weight, minimizing your middle. The extra fluid is typically present because the two main minerals that control the amount of water in your body—potassium and sodium—have gotten out of balance. When your sodium level is too high, your tissues hold on to fluid. You can restore your sodium-potassium equilibrium by increasing your potassium intake to an optimum 4,700 mg per day. To do this, you need to eat about 4 1/2 cups of produce daily, including the especially rich sources that are mentioned below. As you rebalance your system, you’ll flush out the extra sodium along with the water. Presto: less puffiness.

Watch out, though. Food is a safe source of potassium, but supplements are not. They can cause potassium to build up in your body and potentially lead to abnormal heart rhythms and even heart attack, especially in people with kidney or heart problems, says Leslie Bonci, RD, MPH, director of sports medicine nutrition for the Center for Sports Medicine at the University of Pittsburgh Medical Center.

Good Food Fixes: 1 medium baked potato with skin, 1 medium banana, 1 medium papaya, 1/2 cup steamed edamame, 1/2 cup tomato sauce, 1/2 cup cooked spinach, 1 medium orange

4. Subtract: Sugar Alcohols – Watch out for these “diet food” belly busters!
 
Why It Beats Bloat: We don’t completely digest these low-cal sweeteners (found in flavored waters and low-carb, diabetic, and sugar-free foods). Bacteria in the large intestine ferment them, causing gas and even diarrhea.  Good Strategy: Check food labels to help avoid them; common ones are sorbitol, mannitol, xylitol, and lacitol.

5. Add: More Fluids – Guzzle more liquids throughout the day.
 
Why It Beats Bloat: Drinking enough liquid supports the other ways you’re trying to flatten your tummy, says Bonci. For example, she explains, when there’s enough fluid present in your system, the dual-fiber cereal you have eaten is better able to pull liquid into your lower intestine and ease constipation. “Women who don’t drink sufficient fluids can get that blown-up belly feeling, despite all their other efforts to get rid of it,” warns Bonci.

How much fluid do you need? Getting rid of bloat means being well hydrated, so aim for at least 8 glasses of liquid each day, plus plenty of fluid-rich foods, such as fruits and vegetables. You can meet your quota with any liquid, including water, milk, juice, coffee, and tea–though not alcohol, which has a dehydrating effect on your system.  Good Fluid Fix: Tap water is an excellent option because it has no calories, salt, sugar, or additives. And it’s free!

6. Subtract: Candy, Soda, Gum – Avoid these bubble-inducing belly bloaters:
 
Why It Beats Bloat: Once air from any source reaches your digestive system, you experience it as gas and a distended belly. Eating or drinking quickly, sipping through a straw, sucking on hard candy, and chewing gum can make you swallow air.  Good Strategies: “When eating, chew slowly with your mouth closed,” says Bonci. Trade carbonated drinks for flat ones, such as juice or water, and lose the gum and candies.

7. Add: Yogurt with Probiotics – Enjoy this cool, creamy treat for better digestion :-)
 
Why It Beats Bloat: Research published in Alimentary Pharmacology and Therapeutics reveals that an imbalance of bacteria in your gut can cause your digestive system to slow down and your belly to puff up. However, yogurts that contain live bacteria, otherwise known as probiotics, can help. Though researchers don’t fully understand the mechanism, a study in the Journal of the American Dietetic Association found that the bacteria seem to tame tummy bloat by causing an improvement in intestinal mobility, thereby relieving constipation.  Good Food Fix: Eat a daily 4-ounce container of low-fat or fat-free yogurt containing live, active cultures.

8. Subtract: Raw Produce – Cook these foods to shrink your stomach
 
Why It Beats Bloat: Fresh fruits and vegetables are healthy, but they’re also high-volume foods that take up room in your stomach, distending it.  Good Strategies: Spread fresh produce consumption over the day, so at any sitting you’re not eating more than one-third of the recommended daily total of 4 1/2 cups. You can also shrink produce by cooking it, creating a more compact serving, Bonci says.

 There is nothing on this list that is difficult to do, yet they will all help elminate belly bloat.  Sorry, but it won’t make much of an impact on a beer belly :-(

Posted by Laurie Puckett, Remmel Wellness Center – a full service chiropractic and wellness facility in St. Petersburg, Florida.

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A Diet Based Entirely on Advertised Foods

SAN FRANCISCO - AUGUST 21:  A Burger King Whop...
Image by Getty Images via @daylife

I haven’t seen a Chiquita Banana commercial, a Dole Pineapple or a Jolly Green Giant commercial in a really, really long time.  I do recall seeing lots of commercials for Burger King (that plastic guy creeps me out), sugary cereals, beer and soda.  I’ve watched that movie where the guy eats nothing but McDonald’s for one month … every meal, breakfast, lunch and dinner – and snacks.  It wasn’t so hot for his health.  So what if you ONLY eat foods that you see advertised on TV??  What would that do to you?  Somebody else was curious about that, too, and actually did a study that was reported on in the New York Times.  Check this out:

Nutrition: Study Examines a Diet From TV Ads

If Americans ate only foods advertised on TV, a new report says, they would consume 25 times the recommended amount of sugar and 20 times the amount of fat they need, but less than half the dairy, fiber and fruits and vegetables.

For the study, being published this month in The Journal of the American Dietetic Association, researchers taped 28 days of prime-time television as well as Saturday-morning programming on the four major broadcast networks. They identified 800 foods promoted in 3,000 ads and used a nutritional software program to analyze the content of the items, comparing the foods’ nutritional values with the government’s food guide pyramid and recommended daily intake values for various nutrients.

The study assumed that individuals were limiting themselves to 2,000 calories a day of the advertised foods, said the lead author, Michael Mink, an assistant professor of health sciences at Armstrong Atlantic State University in Savannah, Ga.

A 2,000-calorie diet made up solely of foods from commercials would provide too much cholesterol, saturated fat and salt, which are associated with chronic disease, Dr. Mink said, but not nearly enough nutrients like iron, calcium or vitamins A, D and E.

“Just one advertised food item by itself will provide, on average, three times your daily recommended servings of sugar and two and half times your daily recommended servings of fat,” he said. “That means one food item could give you three days’ worth of sugar.”

If you would like to discuss your eating habits with a professional, Dr. Remmel and the weight loss coaches at Remmel Wellness Center are happy to answer your questions.

Posted by Laurie Puckett, Remmel Wellness Center – a full service chiropractic and wellness center in St. Petersburg, Florida.

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