— Neva Cochran, MS, RDN, LD The FDA initially approved sucralose as a tabletop sweetener and for use in several desserts and beverages in 1998 and as a general use sweetener in 1999. It is produced from the disaccharide, sucrose, by replacing three hydroxyl groups on the sucrose molecule with three chlorine molecules, which makes it … Continue reading
With back to school in swing and more demands on your time, it’s easy to let food and nutrition fall from the priority list. This year, look at the routine that back to school brings an opportunity to add structure and planning to your family’s food choices. Here are 4 tips to better family nutrition … Continue reading
The headlines proclaim “Fat Is Back on U.S. Tables,” “Fat is Back: Vilified Nutrient Gets Reprieve” and “Fat Is Back and Diet Food Is Out!” So does that mean endless amounts of fried chicken, cream gravy and cheese fries are back on the menu? Whoa! Let’s take a closer look at the seeming flip-flop from … Continue reading
Is it any coincidence that one of the hottest months of the year is also National Ice Cream Month? I think not! According to the International Dairy Foods Association, President Reagan designated July as National Ice Cream Month in 1984. The President recognized ice cream as a “fun and nutritious food” enjoyed by over 90 … Continue reading
June is National Candy Month, an annual event created by the National Confectioners Association to celebrate the authentic, fun treats that candy companies have been producing for more than 100 years. Whether its chocolate, hard candy or soft chewy treats, can candy be part of a nutritious eating plan? Absolutely! You may have heard of … Continue reading
We each walk around with about 10 times more bacteria cells in our guts than we have human cells in our entire bodies! In fact, there are about three pounds or so of bacteria in the human gut that are busy doing things that affect our wellbeing. The Internet is a glut of stories about … Continue reading
Spring is finally here and what better time to take stock of your lifestyle habits and make some positive changes than a new season! You probably think of spring cleaning in terms of your wardrobe and closets, but how about spring cleaning your eating habits?! I’m not talking about “clean eating,” the ever popular trend … Continue reading
If you feel like hibernating, we can blame it on the earth’s tilt. The winter solstice is that point when the earth is tilted away from the sun at its most extreme angle. The winter solstice occurs on December 21, meaning that it is our shortest day of the year. Short days bring feelings of … Continue reading
Yikes! The holidays are here! According to a new study, Americans typically gain a small amount of weight around Thanksgiving and then a bit more around Christmas.i The researchers estimate that it takes about 5 months to lose those holiday pounds. Rather than starting the New Year with a resolution, this year resolve to eat … Continue reading
The holiday season is in full swing and that means your schedule is probably full of holiday parties and dinners from now through the end of the year. Whether you’re a guest or the host you no doubt want to enjoy delicious food and specialties of the holiday season, but you likely also want to … Continue reading
By Melissa Joy Dobbins, MS, RDN, CDE — If you (or someone you love) are living with diabetes, you are well aware that it brings many challenges to your daily life. Regardless of your age or the type of diabetes you have, there are multiple factors to juggle every single day. Out of all these … Continue reading
November is here and that means fall is in full swing with winter not too far behind. You know what that means? The start of hibernation season. Shorter days, cooler temps, and the abundance of food-related events (think football tailgating parties and the holiday season between Thanksgiving and New Year’s) leads to increased calorie intake … Continue reading
October is Eat Together, Eat Better Month. If you’re not already onboard with family meals, make a commitment to start small. Add one more family meal to your weekly schedule for a host of benefits. Yes, it’s true! When families eat together, they eat better. Specifically, kids who eat with their families eat more fruits … Continue reading
Kids are back in school, autumn has arrived and soon the leaves will begin to change. That means it is finally apple season. The best way to celebrate the season? Apple picking with your family, of course! You can enjoy the weather before it gets too cold, learn a few fun apple facts, and then … Continue reading
We asked many of you for your questions on sucralose. Here are the top questions we received and the answers direct from registered dietitians with the Calorie Control Council… Continue reading
Lunchtime can get a bit boring for both kids and parents. Sure a turkey sandwich and an apple are wholesome and nutritious, but by the second month of school, it’s pretty monotonous. Start the school year right and stay on a healthful path with these lunch tips for students and parents alike. Start with balance. Whether … Continue reading
Peach season is technically almost over (although there’s some debate about that!), but there’s still some time to enjoy these fresh stone fruits before moving on to the frozen and canned varieties. Whichever way you enjoy them – fresh, frozen, or canned – you don’t want to miss out on what this juicy, nutritious and … Continue reading
Do you feel like summertime is slipping through your fingers like sand on the beach? My favorite season of the year, summer seems like Mother Nature’s reminder to slow down, savor and celebrate life. In fact, it’s the perfect time to slow down, savor and celebrate family, friends and food. I’ve been doing my “Do … Continue reading
Time to hit the road! I love a summer road trip, but with it comes lots of extra work. So much to plan and do: where to go, what to pack, what to do. Plus, I have to consider who will watch my dogs and water my garden. Can I meet all of my deadlines … Continue reading
They say eight glasses of water a day, right? Well, maybe not. After hearing this advice for so long, it’s hard to believe that it’s not advice for everyone. However, two scientific reviews found no evidence for the recommendations. Plus, in 2004 the Institute for Medicine (IOM) suggesting that average healthy Americans could stop fretting … Continue reading
Are you full of beans? Well, from a nutritional standpoint, that’s a good thing! July 3rd is National “Eat Your Beans” Day, which reminds us to include more legumes in our diets. Legume is a fancy word for edible seeds or fruit that grow in pods or the edible pods themselves. That definition includes thousands … Continue reading
Despite all the nutrition controversy in the media touting different diets and food folklore, I am pretty confident we can all agree on one thing: most people need to eat more fruits and vegetables. In fact, according to the CDC, only 1 in 10 Americans eats enough fruits and veggies. June is National Fresh Fruit and … Continue reading
The first day of summer isn’t until June 20th this year, but now that Memorial Day has passed, summer is unofficially here. Do you know what that means? Besides 90 degree days, the jingling ice cream truck passing by your house every day, and the beaches swarmed with activity, it’s barbecue season! One of my … Continue reading
Limiting portions is a solid strategy for controlling weight and managing diabetes. And that goes for both treat foods and everyday wholesome foods. I’ve watched too many people pile food on their plates without concern because the food was nutritious. But even wholesome, nutritious foods pack calories. Too many calories, as you know, leads to … Continue reading
Research on regular users of low-calorie sweeteners has found they have better diets than nonusers. If that isn’t incentive to use them, I don’t know what is! Of course, adding a low-calorie sweetener to your coffee isn’t all it takes to become healthy and thin, but studies show it can be part of a healthy lifestyle … Continue reading
Spring has arrived and that means it’s time for some spring cleaning! You might be thinking about cleaning out your closets – swapping out your cold weather clothes for lighter spring and summer items – or cleaning up your yard and planting some flowers. But what kind of shape is your kitchen in? Could it … Continue reading
“Cooking for one is just plain boring,” an elderly patient recently told me. Day in, day out, she’s dining alone and tired of eating “the same old thing.” Old, young, or somewhere in between, many adults are in a living situation that requires cooking just for themselves. Some people resort to eating out all the … Continue reading
Myth: People with diabetes must eat snacks two or three times daily. Real deal: Snacks are optional for most people with diabetes. Let’s crush some snack-related anxiety. Snacks are not required for most people, even those with diabetes. If you like them and they help you, snack on. Just choose wisely. If you don’t want … Continue reading
Healthy eating doesn’t mean bland eating, at least not in my definition. Over the course of my career as a registered dietitian nutritionist, I’ve heard from numerous people, including clients, family, and friends, that what holds them back from making healthier choices is that their options are limited to flavorless foods like steamed vegetables over … Continue reading
Trying to squeeze into that perfect outfit before the wedding? Worried about looking good in a swimsuit? Or maybe you’re just hoping to slim down before an upcoming interview. Whatever the reason, many adults rely on weight loss pills and the drastic elimination of certain foods and beverages to quickly lose excess pounds before a … Continue reading
The number of people who still consider sleep to be a luxury surprises me. I see even health conscious people sacrifice sleep to get more done or have more fun. But the reasons to get a good night’s sleep are as important – and pretty much the same – as the reasons to eat wholesome … Continue reading
Stuffing, pie, and turkey galore, Thanksgiving day can easily lead to weight gain if you’re not prepared. But you don’t need to limit yourself to steamed Brussels sprouts and fruit salad. Flavorful and delicious food can – and should – be enjoyed, as long as it’s done with some forethought and in moderation. Here are … Continue reading
The difference between good intentions and success frequently comes down to having a plan. With the hectic holidays fast approaching, it’s a smart idea to marry your good intentions to eat well and exercise with a solid plan. Try these three ideas. Stick to a Schedule As much as possible, stick to your current routine. … Continue reading
Does it seem like motivation is a now-you-see-it, now-you-don’t phenomenon? One day you’ve got it, and you’re happily following your healthy lifestyle plan. But the next day – without warning – motivation is nowhere to be found. Unfortunately, that is usually the way it is with motivation. It will naturally climb up and dip down. … Continue reading
“I used to be able to eat whatever I wanted and never gain an ounce. Now, the pounds keep piling on — and in all the wrong places,” said the 60-something patient sitting in front of me. As a registered dietitian and Baby Boomer, I had heard it before — many times. People who are … Continue reading
It’s common for dieters to bump up their exercise, trim portions, eat more low-calorie foods and make other positive lifestyle changes. But should people who aren’t worrying with their weight make these changes? Here are three healthy living strategies worth doing whether we want to lose weight or not. Healthy Habit #1: Move! Exercise does … Continue reading
One of my favorite things about the changing seasons is the change in produce that comes with it. These days you can purchase pretty much any fresh fruit and vegetable all year long thanks to companies that ship all across the country, but if you want to get the freshest and most flavorful produce, your … Continue reading
The kids are back in school, after-school activities are in full swing, and before you know it the holiday season will be here. It’s not so easy to get a healthy meal on the table when there’s so much going on in the household, especially when you’re shuttling the kids around town. Early mornings and … Continue reading
“He really doesn’t eat that much — he just eats the wrong things,” Jane anxiously assured me during a nutrition counseling session with her overweight 8-year-old. I felt for both of them. Treating obesity is a tricky business, particularly when the patient is a child. But, there are some strategies you can use to help … Continue reading
So, you’ve decided to clean up your eating habits, but you want to avoid taking a big hit to your pocketbook. Here are four tips to help you stretch your food dollars AND shrink your waistline. Plan Your Menu in Advance Plan every meal that you and your family will eat for the entire week … Continue reading
In Part 1, I shared tips to stock up on healthy convenience foods and to get a head start on food preparation. In this post, I give you the lowdown on some time-saving tools and gadgets. Digital Food Scale This tool saves me from washing multiple measuring cups. Instead of using several cups to serve … Continue reading
Who wouldn’t want to get more done in less time? Like most of my clients, I lead a busy life. I bet you do too. Some overworked and busy people don’t prioritize healthful meals because they think they don’t have time. Fortunately, you don’t need tons of time to make improvements to your diet. Here … Continue reading
Seems like it took forever, but we are finally in the dog days of summer. As hot as it’s been, I know it won’t last and pretty soon I’ll be missing it terribly. So, I try to spend time outside as often as I can, whether I’m walking my dog, “unplugging” and doing some work … Continue reading
How nice to know that you can manage your weight and still enjoy a sweet taste. Researchers found that dieters who drank diet sodas lost more weight than dieters told to drink only water.[i] In separate research, scientists found that individuals successful at both weight loss and weight loss maintenance consumed more soft drinks sweetened … Continue reading
Hydration is important all year round, but especially during the summer months when the temperature is high and you’re sweating more than usual. If you’re out and about in the hot, humid weather you’re likely prepared with a bottle of water, but it’s just as important when you’re sitting in an air-conditioned office building too. … Continue reading
Working my way through the brunch buffet line, I found myself taking a heaping spoonful of every dish in front of me. I topped off my already maxed-out plate with a doughnut hole dusted with cinnamon and sugar. (OK, two doughnut holes. Hey, they were small!!) After polishing off my last bite of food, I … Continue reading
When I decided to start running a few years ago for better health, I didn’t know that decision would lead to me completing a triathlon. I also didn’t know it would lead to me gaining weight. That certainly wasn’t one of my goals! Needless to say, I’ve been trying ever since then to get back … Continue reading
Mother’s Day, Women’s Health Week, Celiac Awareness Month, No Diet Day, and Memorial Day are just some of the many events celebrated during the month of May. But did you know that National Salsa Month also takes place in May. It makes sense with Cinco de Mayo and the start of summer – what’s a … Continue reading
I am not a fan of willpower. It isn’t because I don’t have any. It’s because willpower is unreliable. It’s there during one chocolate craving, but gone the next. Willpower might keep you from digging into the chip bag several afternoons in a row, woo you into a false sense of confidence and eventually lead … Continue reading
Who doesn’t love a sugary beverage or sweetened oatmeal now and then! Unfortunately, for someone with diabetes, the extra carbohydrates from the sugar may be the difference between a healthy blood sugar level and a sugar spike. But there’s good news: “Swapping full sugar for low calorie sweeteners can reduce carbs and calories without sacrificing … Continue reading
There may still be snow on the ground (at least there is in my neck of the woods), but spring is almost here! That means the start of longer days, birds chirping, flowers budding, and a new crop of fruit and vegetables for your breakfast, lunch, and dinner plate! Get ready to trade those parsnips … Continue reading
If you have punished yourself or called yourself names for eating foods on your taboo list, changing your self-talk is the first step to healthier eating, weight loss and a more positive food experience. Is any of this familiar? Self-Talk: I can’t believe I ate that. I keep messing up. I’ll never lose weight! Self-Talk: … Continue reading
As a registered dietitian, I’ve been trained to encourage people to eat in moderation. Sounds reasonable, doesn’t it? So, well, er … moderate. I was feeling pretty smug about the moderation message until recently when someone threw down a tweeted gauntlet. What IS moderation? There it was. The tweet was challenging me to define a … Continue reading
For many people, work means sitting and being sedentary in front of a computer at a desk all day. Recent studies have shown that this can be worse for your health than you might think, even if you are active outside of work. It can even cancel out daily exercise routines. So what can you … Continue reading
Football season is here and that means game-day viewing parties and tailgates full of chips, dip, wings, and beer. If you indulge in all those treats, you may end up packing on the pounds. So before you have to unbuckle the belt a notch or two, make sure you have these six ingredients on your … Continue reading
The next time you’re in a grocery store, look around you. I’ll bet you’re surrounded by carbohydrates — fruits, vegetables, pastas, breads, pastries, cookies, candy, milk, chips, crackers, ice cream, cereals, syrups, jellies, honey, and sugar sweetened beverages. Yep, they’re everywhere. Carbs are a good thing — some of my best friends are carbs! But, … Continue reading
Eating food that looks and tastes good is just as important as it fitting within your dietary needs; after all, we use all our senses when we eat! As Labor Day approaches and the end of summer nears, make the most of grilling season by adding more flavor to your favorite foods. When you add … Continue reading
Summer is here, and that means it’s time for lots of outdoor activities including barbecues, which are delicious, but not always the healthiest meals. Typical BBQ fare consists of burgers, hot dogs, chips, and mayo-drenched potato salad and cole slaw. Unfortunately, indulging in this array of food all summer long won’t do much good for … Continue reading
Did you know that water is your body’s most important nutrient? Staying well-hydrated has many benefits. Water and other liquids are needed for all kinds of bodily functions – from digesting food, to regulating body temperature, to eliminating waste and toxins. Below are three things you should know about staying hydrated: Hunger pangs may be … Continue reading
So you’re overwhelmed and in need of a snack. What do you typically reach for in times of duress – a chocolate bar or celery sticks? If you picked the sweet treat, you’re not alone. Studies show people crave rich, high-calorie foods when stress is unrelenting, hence the term “comfort food.” But emotional eating can … Continue reading
You’ve heard it before: Successful weight loss and weight control require a lifestyle change, not a fad diet. Making simple substitutions, such as using a no-calorie sweetener such as sucralose instead of sugar in foods and beverages is a key ingredient for cutting excess calories from the diet. Adding a teaspoon of sugar here or … Continue reading
Trying to squeeze into that perfect outfit before the wedding? Worried about looking good in a swimsuit? Or maybe you’re just hoping to slim down before an upcoming interview. Whatever the reason, many adults rely on weight loss pills and the drastic elimination of certain foods and beverages to quickly lose excess pounds before a … Continue reading
With summer only a few calendar days away it’s inevitable you will soon be invited to or host the first of many summer barbeques or picnics. While these gatherings are great for relaxing and catching up with friends and family, they are also an easy way to add unwanted fat and calories to your daily … Continue reading
The resolutions have been made – perhaps you’ve vowed to save more money, fix up your house, become more organized and, of course, eat less (or more healthy) and exercise more. It probably seems like just about every person you’ve seen since the beginning of the New Year has stated that this will be the … Continue reading
With the hectic holiday season now past and a new year underway, millions of people are vowing to shed those unwanted pounds. Indeed, with obesity increasing at an alarming rate across the globe, a growing number of consumers are adopting weight loss goals. According to the World Health Organization, more people in the world now … Continue reading