Creating a nation of food addicts?

The following excerpt should be thought-provoking for people who eat a lot of processed foods (i.e. millions of Americans) and know themselves to be overeaters and even “food addicts.”  Unfortunately many people are not aware of their own behaviors, as the addictive properties of high-fat, high-calorie foods often subtly take over our brains.  The common triple play of  fat/sugar/salt in many favorite fast foods is actually to blame — so don’t beat yourself up for falling prey, because that is what they’re intended to do.  As with any addiction, the first step to recovery is recognition.  Undoing a food addiction requires behavior change — whether in small steps or by going cold turkey — and a registered dietitian can help!

High-Calorie, High-Fat Foods Can Be as Addictive as Cocaine

A new study published in Nature Neuroscience suggests that high-calorie, high-fat foods may be just as addictive as cocaine and heroin. “When rats consume these foods in great enough quantities, it leads to compulsive eating habits that resemble drug addiction, the study found,” Health.com reported. The rats in the study that were fed these unhealthy foods developed a tolerance to the pleasure it gave them and had to consume more and more to experience the same level of satisfaction. “The fact that junk food could provoke this response isn’t entirely surprising, says Dr. Gene-Jack Wang, M.D., the chair of the medical department at the U.S. Department of Energy’s Brookhaven National Laboratory, in Upton, New York,” Health.com reported. “‘We make our food very similar to cocaine now,’ he says.” Dr. Wang means that we purify our food in a way that our ancestors never could: Instead of eating corn, for example, we eat corn syrup. Just as cocaine has been purified over many years, so too has our food. “The ingredients in purified modern food cause people to ‘eat unconsciously and unnecessarily,’ and will also prompt an animal to ‘eat like a drug abuser [uses drugs],’ says Wang.”

Less Meat, More Cheese?

Food Trend Data Reveal Unhealthy “Food Swaps”

You may not always watch your diet, but the U.S. Department of Agriculture (USDA) does, and that is a good thing.  By tracking food availability and consumption over the last 100 years, the USDA’s Economic Research Service (ERS) food data have pinpointed several trends that originated out of health concerns but have developed into a case of substitution sabotage.

Apple Pie with Cheddar Cheese Anyone?

While this may sound strange to some, the reality is that added sweeteners –including corn syrups and other sugars– and cheese consumption have increased dramatically over the past 30-40 but years.  So while many Americans have cut down on red meat and switched to chicken, they just may be smothering that chicken Parmesan or burrito in cheese.  More and more Americans are also turning to vegetarian diets and often rely on more cheese for protein.  Unfortunately, this switch contributes quite a lot of saturated fat and calories that can lead to high cholesterol and overweight — both of which are major factors for heart disease, which remains the number one killer of American adults.

At the same time, milk drinkers definitely made a positive switch from whole to low-fat and skim varieties between 1960 and 1990.  However, since the mid-1990′s carbonated soft drink consumption has increased with a corresponding decrease in overall milk consumption.  It seems many apparently stopped “doing a body good”  and switched to sweetened carbonated beverages.  The unfortunate result has been a steady increase in the weight of American adults and children as well.

No Sugar-coated News

Sugar and the reasons for reducing intakes were recently highlighted in a statement by the American Heart Association (AHA).  Why pick on something “natural”?  The answer is as simple as the sugars that need to be limited.  High intakes of sugar can lead to elevated triglycerides, blood sugar, weight gain and obesity, as well as inflammation, high blood pressure and reduced vitamin and mineral intakes.  So America’s sweet tooth is putting a nation at higher risk of heart disease.
You can read the entire AHA statement at: http://americanheart.mediaroom.com/index.php?s=43&item=976.

Combine just these two trends — consuming more sugary beverages and cheese– with the national lifestyle of eating more and more meals away from home, and it’s no wonder the health of the nation is seriously in need of some intervention.

Lose Weight and Prevent Heart Disease: What works?

Get good fats! To quote a friend, “fat is love” when it comes to food.   Of course small amounts go a long way.  Be sure to include “good” mono- and poly-unsaturated fats such as those found in avocados, nuts, seeds, olive oil and fish.  Snack on fresh fruit, lowfat yogurt and nuts.
Reduce simple sugars.  Sweet treats should remain “treats” and are not meant to be consumed daily or multiple times per day.  But added sugars aren’t always as obvious as a cupcake. They are often hidden in foods, so read ingredients lists to identify them since many food labels can be confusing and deceiving. Drink more water, skim milk or unsweetened soy milk and unsweetened teas instead of sodas, and make sure the same goes for the kids.
Focus on fiber: The more whole grains and other unaltered plant foods you eat, the more fiber you get. Make fruits a snack twice a day and vegetables a part of lunch and dinner.  These are the “good carbs” that can actually help reduce abdominal fat.
Portion control. America has been suffering from a severe case of “portion distortion” over the past 40 years. As restaurants have offered increasing portions at reduced prices, so too has the American population become oversized.  If you’re not able to eyeball a “normal” serving, take out measuring cups and scales to truly understand amounts. Refer to www.mypyramid.gov for specific portion recommendations.
Move more! Spring is finally around the corner, so get outside to walk, bike, jog … or skip! Just move more.

For the complete ERS report, visit: www.ers.usda.gov/Publications/ Read more

Are Omega-3 Fatty Acids our Fountain of Youth?

Scientists have known for many years that omega-3 fatty acids are beneficial in treating patients with coronary heart disease by helping prevent heart attacks and sudden cardiac death due to arrhythmias. They are also essential for brain development in infants and children and help with proper immune system function. Now, a study published in the Journal of the American Medical Association reveals that increasing consumption of dietary omega-3 fatty acids may help slow biological aging (JAMA. 2010;303(3):250-257).

The study looked at the effect of omega-3 fatty acids on telomere shrinkage over five years. Considered to be a biological marker of age, telomeres are structures at the end of chromosomes that become shorter the more times a cell divides – and the slower this process of shortening, the slower the process of aging.  In this study, the more omega-3′s patients consumed, the slower their telomeres shrank.

The conclusion? These powerful polyunsaturates can help you stay healthier longer and decrease the rate of cellular aging.  So include fatty fish, such as wild-caught salmon, sardines, herring, mackerel and albacore tuna in your weekly diet. Good substitutes include taking a daily fish oil supplement for DHA omega-3.  If you turn to plant sources, other omega-3 fats are found in nuts, seeds, seaweed and oils (flax and canola).  By making sure these polyunsaturates are a key part of your diet, you can reap the benefits of the fabled fountain of youth: prolonged good health.

Nutrition Picks for the New Decade

Welcome to both the new year and a new decade. Nutritionally speaking, we have much to look forward to, so it’s time to focus on the positives and leave the “bad” in the past.  Here are some food and nutrition messages you might want to focus on in 2010.

1. The D’s have it. DHA (an omega-3 fatty acid) and Vitamin D have taken the nutrition spotlight with good reason. Most Americans need more of both for many health reasons, from simply maintaining health to preventing Alzheimer’s, heart disease, osteoporosis and certain cancers as well as treating depression, dementia and macular degeneration.

2. Brown is the new white. Whole grains are everywhere – breads, cereals, pastas, rice and even beloved “Goldfish” are made with whole grains. This switch away from refined white flour is simply smart.

3. Fats are fabulous.  Consumers are buying more “good fats” like olive oil and canola oil and all-natural peanut butter.  Meanwhile, food manufacturers are slowly removing the “bad” trans fats. It’s all good!

4. Stores go simple and local. Most large grocery store chains are offering foods grown locally and clearly labeling them as such. Look for them.

5. Whole foods rule.  Laundry lists of ingredients are definitely out. Real foods that don’t require long ingredients lists to know what’s in them — this is the way to go. Eat whole eggs, nuts, fruits, vegetables, fish…

6. Cheap and good are not mutually exclusive.  Low cost, high-quality foods are in. Stores like Trader Joe’s and Target have “cheaper” brands that offer many healthier foods, including organically-grown varieties. Don’t equate lower prices with lower quality.

As consumers’ demand for healthy foods and accurate nutrition information increases, nutrition experts and food suppliers are working to deliver the goods. Positive nutrition is coming your way in 2010.  Happy New Year!