Soda (Part Deux): Diet vs. Regular

February 20, 2012 Leave a Comment

Izze Soda

Guest Post by Daniela Baker

If you’re addicted to drinking soda, you’re certainly not alone. Soda cans and bottles hold more than twice as much as they did in 1950, and that extra soda really adds up. With the average American drinking more than fifty gallons of soda, energy drinks, and fruity drinks a year, it’s no wonder we struggle to figure out which is the better choice.

Unfortunately, we all know that drinking soda–whether diet or regular–isn’t the greatest choice for our health. But sometimes you may feel like you need a Coke or a Pepsi to get you through the day. In times of weakness, which is the better choice: diet or regular?

Your health

According to the Harvard School of Public Health, the a single can of regular soda can run you up about 150 calories, mostly from the high fructose corn syrup used to sweeten it. Drinking just one can like this a day could help you pack on fifteen pounds over the course of a year. FIFTEEN POUNDS! Regular soda consumption boosts rates of obesity and diabetes, and regular consumption of regular soda is often a risk factor for heart disease. In Harvard’s Nurses’ Health Study, women who drank two or more servings a day of sweet drinks had about a 40% increase in their risk for heart disease related death and heart attacks.

So what about diet soda?

In the short term, the Harvard School of Public Health says that switching from regular to diet soda can help with weight loss, since diet soda doesn’t influence blood sugar levels or come with lots of added calories. However, studies have shown that consuming artificial sugars can actually cause you to consume more overall calories compared to diets that contain regular sugar and no artificial sweeteners. This is because our brains are meant to link sweet tastes and calories, and they’ll help our bodies automatically adjust intake for caloric needs. When the link between sweetness and calories is cut, though, it seems that the hormones and chemicals in the brain that tell us when to stop eating can go haywire. And don’t forget the recent study linking diet soda consumption to heart problems. Crud!

Okay, so neither regular soda nor diet soda is good for your health. But as an occasional treat, neither one of them is going to harm you too much, either. If you’re really concerned about making healthy choices, though, which one should you choose to have as a treat once in a while?

The verdict

An occasional diet soda is OK, and if you absolutely have to choose between diet and regular (meaning you’re actually going to die without one or the other, and the only options around are in a vending machine), then diet is *probably* better (Harvard says diet is better on occasion, and on account of the obesity epidemic).

HOWEVER, try to avoid getting in the “diet or regular” situation. Keep a stockpile of Izze sodas (made from sparkling juice, containing no refined sugars, preservatives, caffeine, or artificial anything) and seltzer water on hand to satisfy your bubbly needs. Or, mix seltzer with fruit wedges or fruit juice for a refreshing and actually nutritious beverage. All of these healthy options can help you wean yourself off of regular soda, and don’t add up to too many extra calories in your day. Look into the SodaStream for seltzering water at home. Save bottles, $$, and impress your friends! It costs about $100 plus the $15 carbon dioxide cartridge every 60 to 130 liters.

Daniela Baker is a health- and fitness-conscious mother of two who is passionate about overthrowing the standard American diet by teaching others how to cook healthy, home-cooked meals and trade their couch potato lifestyles for more active ones. She loves spending time outdoors with her crazy canine and two very active kids, and works hard to set a good example for her family by making healthy food and lifestyle choices. Daniela blogs at Credit Donkey, and you can reach her at daniela[at]creditdonkey[dot]com or follow her on Twitter @CreditDonkey. Check out her team’s latest infographic on healthy grocery shopping.

Filed under Diabetes, Energy, Heart Disease, Sweets, Weight Control

Bigger Breakfast = Better Life

February 11, 2012 2 Comments

Eggless Eggs with Whole Grain Toast, Orange Wedges, and Fruit Juice

“Breaking the fast” in a big way is perhaps the best tactic in curbing daily cravings, controlling appetite, losing weight and maintaining weight loss, and staying happy, according to a new study out of Tel Aviv. Researchers found that a 600-calorie breakfast which even included something indulgent like chocolate cake (!!) compared to a low-carb 300-calorie breakfast, was significantly more successful at helping obese individuals lose weight over a 7-month period. Not only did the breakfast indulgers lose weight, but the bigger breakfast also helped them maintain their health focus and happiness because they weren’t depriving themselves of chocolatey love and great nutrients in general.

The study deets: A group of nearly 200 obese women and men were divided into 2 groups and  required to eat the same calories each day: 1400 for women, and 1600 for men. The only difference was that one group ate a low-carb, 300-calorie breakfast (aka the “Skimpy Breakfast Group”), and the other group (aka the “Big Breakfast Group”) ate a balanced 600-calorie breakfast which included cookies, cake, or chocolate. Both groups lost an average of 33 lbs per person for the first half of the study. However, for the second half of the study, the Skimpy Breakfast Group REGAINED 22 lbs per person on average, whereas the Big Breakfast Group lost an additional 15 lbs per person, making their total weight loss 40 lbs MORE per person than the Skimpy Breakfast Group at the end of the study.

The take-home message: Start Big, End Small and At Peace.

Sample 600-Calorie Balanced Breakfasts (including chocolate):

Tofu scramble
Whole grain toast with almond butter (1 piece)
Fresh fruit
Coffee with 1/2 cup vanilla almond milk
2 pieces dark chocolate

OR

Large bowl oatmeal made with:
Old-fashioned rolled oats (or gluten-free rolled oats), apple, raw cashews, cinnamon, & non-dairy milk
Fresh Fruit
2 Tbsp dark chocolate covered raisins

OR

Shamrock Smoothie - 12 ounces (1.5 servings) with added Hemp Protein Powder
Large Bran Muffin with added chocolate chips

OR

Bran flakes with banana and unsweetened soymilk
Whole grain toast with peanut butter
Orange
Chai tea with vanilla almond milk

What are some other nutrient-infused power breakfasts you love?

Filed under Meal Planning, Research, Sweets, Weight Control

And Here It Is: Diet Soda Causes Heart Problems

February 2, 2012 4 Comments

Photo by: Rafakoy

Diet soda always seemed so good to be true, didn’t it? Sweet but no calories? A sugary, bubbly, and guilt-free green card? Well, a new study out of the University of Miami Miller School of Medicine and Columbia University Medical Center found that people who drank diet soda daily had a 43% increased chance of suffering a vascular event (heart attack, stroke, vascular death) than people who drank none, and that was after taking into account pre-existing vascular conditions such as diabetes, high blood pressure, and metabolic syndrome. The researchers are unclear why diet soda had such harmful effects. Interestingly enough, however, researchers found that regular soft drink consumption and a more moderate intake of diet soft drinks did not appear to be linked to a higher risk of vascular events.

I’ve long discouraged diet sodas and artificial sweeteners because while they can technically help you meet your fluid needs, they leave your body wondering why it didn’t get any sugar out of the sweet-tasting beverage, causing you to eventually crave and scavenge for sugary treats. This makes you grumpy and crazy, and causes you to cycle through diet sodas, candy bars, guilt, more diet sodas, free-based sugar, and so on. Plus, many individuals feel more anxious after consuming artificial sweeteners and often have trouble falling asleep at night, regardless of caffeine consumption.

If you need to sweeten and a touch of real raw sugar or agave nectar won’t do it, stevia powder like Truvia (made from stevia leaves) has zero calories and is made from nature, not chemistry. Plus, it doesn’t have the unhealthy heart or  sugar-craving delirium side-effects. For beverages, however, straight up water jazzed with fresh fruit and cucumber wedges, or filtered water seltzered with the at-home Soda Stream, are always best.

Sorry to bear the bad news, diet soda lovers! But, the good news is that after 3 diet soda-free weeks, your taste buds will adjust and you’ll be clear out of the health risk woods. Plus, you’ll feel shockingly amazing. No more panicked vending machine runs!

Filed under Carbs, Detox, Energy, Research, Sweets

Happy National Chocolate Cake Day!

January 27, 2012 7 Comments

Orange Chocolate Cake from SKINNY DISH!

What a great reason to force yourself into some chocolate heaven today! Try this easy Orange Chocolate Cake with added vanilla frosting–it’s low in fat and calories, cholesterol-free, and has just a few ingredients. Need an extra chocolate kick? Throw in a half cup of chocolate chips. Happy chocolating!

For more dietitian-approved desserts, check my recipe page here. I’m already gearing up for National Brownie Day, December 8th.

Filed under Recipes, Sweets

Crazy Carrot Sugar Cookies

September 17, 2011 4 Comments

Crazy Carrot Sugar Cookies

It was my turn to host my daughter’s playgroup this week, and the kids expect themselves some cookies. Good cookies. So in addition to the zucchini bread (recipe in my Skinny Dish book), hummus plate with Baked Lentil Chips, cherry tomatoes, and carrot discs, strawberry cucumber water (a pitcher of filtered water with strawberry and cucumber slices), sparkling berry lemonade, and white wine on the snack table, I invented a new sugar cookie with help from my friend Betty Crocker.

I had some sugar cookie mix in the pantry which called for 1 stick of softened butter (1/2 cup) and 1 egg. Instead, I added 1 Tbsp softened Earth Balance margarine, 3 Tbsp flaxseed meal gelled with 1/2  cup warm filtered water, 1 cup shredded carrots, 1/4 tsp pure almond extract, and sprinkles. Sure they’re still sugar cookies, but they’ve also got vision-enhancing and cancer-kicking beta-carotene, omega-3 fat- and fiber-rich flaxseed meal, and they’re much lower in fat than Betty intended them to be. And with the almond zing (without the almond allergen) and sprinkles, there’s no need for frosting.

Crazy Carrot Sugar Cookies
Makes 28 good-sized cookies

3 Tbsp ground flaxseed meal (such as Bob’s Red Mill) mixed with 1/2 cup warm filtered water for 5 minutes until a gel forms
1 pkg (17.5-oz) Sugar Cookie Mix (such as Betty Crocker’s)
1 Tbsp softened or melted Earth Balance margarine
1 cup shredded carrots
1/4 tsp pure almond extract (I repeat, this does not contain almonds for the allergenics)
sprinkles (optional, black sprinkles or poppy seeds for Crazy Halloween Cookies)

Preheat oven to 350 degrees. Mix all ingredients together (except sprinkles) in a bowl and drop by spoonful onto a cookie sheet. Top with sprinkles, if using. Bake for 12-14 minutes until very lightly browned.  Cool and chow!

Nutrition info per cookie: 79 calories, 2 g fat, 0.5 g saturated fat, 0 mg cholesterol, 58 mg sodium, 14 g carbohydrates, 0.5 g fiber, 8 g sugar, 1 g protein, 10% vitamin A, 2% iron. 

Were they good? Were the kids fooled? Lemme just say that the plate of 28 was just crumbs after the 2-hour playgroup, and my 3 yr-old son started crying because he only got one. One 6-yr-old boy said “What are these orange things in here?” I was honest, and he responded with “Well, I can see the carrots, but I can’t taste them. They’re actually good!”

For more crazy dessert ideas try the black bean brownies and kale cake–all hits with the youngin’s.

Filed under Holidays, Kids, Recipes, Sweets

Apples and Pears for Stroke Prevention

September 17, 2011 1 Comment

Photo by: DeusXFlorida

Yes, Dr. Oz was in the news today for unjustifiably instilling unnecessary panic about arsenic in apple juice. But this is not about that.

There was also news today from the Journal of the American Heart Association that risk of stroke incidence was 52% lower for people with a high intake of white flesh fruits and veggies (apples, pears, bananas, cauliflower, chicory, and cucumbers) compared to people with a low intake. The study was done comparing fruits and veggies broken down into color groups, and apples and pears made up 55% of the white flesh group. For every 25 gram per day increase in white fruits and vegetables (equivalent to about 1/5 of an apple), there was a 9 percent lower risk of stroke.

So think no more that just because apples and pears aren’t deep green and vibrant orange, they don’t have it (disease prevention) goin’ on. That little old saying may not be far from the truth afterall: An apple or pear a day keeps the stroke doc away. Enjoy one sliced on your hot cereal in the morning, or blended in your green smoothie. Cheers!

Filed under Heart Disease, Research, Sweets

Can Kale Hide in Cake?

September 4, 2011 6 Comments

The batter: Uh oh.

My recent obsession with kale may be getting out of hand. My kids and I were making a peace-loving chocolate cake today when I had the wild idea to blend 3 huge leaves of kale with the wet ingredients in my Vitamix (the #1 kitchen appliance). They wouldn’t notice, right? And the cocoa would hide the green color. Perhaps I wasn’t mental, I was brilliant!! Hmm, let’s see…

Not too shabby!

ChoKALEt Cake
Makes 9 servings
Prep time 10 minutes, Hands-off cooking time 35 minutes

1 ¾ cups all-purpose flour
½ cup sugar
¼ cup cocoa
1 tsp baking soda
½ tsp salt
½ cup orange juice concentrate, thawed
1/3 cup vegetable oil, or melted Earth Balance margarine
2 tsp vanilla
½ cup filtered water
3 large kale leaves, stems removed
1 tsp apple cider vinegar
½ cup semi-sweet chocolate chips (optional)

1 Tbsp powdered sugar, or ¼ cup thin vanilla frosting to top

1 Preheat oven to 350° F.

2 Sift dry ingredients together (minus the powdered sugar).

3 Place wet ingredients (minus the apple cider vinegar) and kale in Vitamix or other powerful blender. Blend until smooth and bright green.

4 Stir wet ingredients, apple cider vinegar, and dry ingredients together until well-mixed. Stir in chocolate chips, if using.

5 Pour batter into lightly oiled 9 x 9-inch baking dish and bake for 30-35 minutes, until a toothpick inserted in center comes out clean. Let cake sit 10 minutes before sprinkling with powdered sugar (use a sifter for a delicate, and evenly topped cake), or drizzling with vanilla frosting.

Nutrition info per large piece (w/o icing): 234 calories, 8 g total fat, 1 g saturated fat, 0 mg cholesterol, 409 mg sodium, 37 g carbohydrates, 3 g fiber, 17 g sugar, 4 g protein, 119% vitamin A, 61% vitamin C, 4.5% calcium, 9% iron

While everyone (except me) was too afraid to try the green batter, the cake was DE.LISH.OUS. And incredibly filling. No one could finish a full piece. It still had a slightly green hue (therefore I just dimmed the lights during dessert). And while my family eats kale like wild tigers and I’m not necessarily in favor of hiding veggies in desserts, in this case we were making chocolate cake already, so why not beef up it’s nutrient power?

Where’s the craziest place you’ve hidden a veggie? (Besides under your college roommate’s bed before Winter break…)

Filed under Getting More Veggies, Recipes, Sweets

Regular Chocolate Consumption Lowers Heart Disease Risk by One-Third

August 29, 2011 2 Comments

Photo by: loririce

Thank heavens we made a chocolate glaze for our donuts this weekend! A new meta-analysis in the British Medical Journal concluded that after analyzing the chocolate eating habits of over 100,000 peeps, the highest consumers (exact quantity too hard to measure) had a 37% lower risk of cardiovascular disease, 31% lower risk of diabetes, and a 29% lower risk of stroke. Being that most chocolaty foods are also rich in artery-clogging saturated fat and cholesterol, it’s important to choose dark chocolate, and small quantities each day. Such As:  a few squares of Trader Joe’s Dark Chocolate Truffle bar, or any of the low-fat, low-cholesterol chocolate delights posted here.

The reason for chocolate’s ability to guard and protect the heart is it’s high concentration of polyphenols, which are powerful antioxidants and anti-inflammatory agents. However, beans and veggies are also rich sources of these almighty stewards. So, sounds like a diet rich in veggies topped off with some dark chocolate each day is a perfect plan!

More details in today’s USA Today.

Filed under Diabetes, Heart Disease, Inflammation, Research, Sweets

If You Must Donut

August 27, 2011 9 Comments

I scored a fantastic job one college summer in the research & development department of Rich Products Corporation, based in my home ‘hood of Buffalo, NY. In my list of duties, I was required to taste-test donuts EVERY DAY. And some days, I also taste-tested non-dairy coffee creamers and low-fat cookies. A total dream job for a college kid. Get paid to test donuts and junk? Yes please!

Well, after 2 months of heaven, a wider and squishier tush, and a newly greased nose, I finally maxed out on donuts. I didn’t think it was possible either, but I haven’t had a donut since last millennium!

Now, years later, I decided to take on a donut project: Healthy homemade donuts that look and taste like they should, but leave your tush looking like it used to. Eat donuts, but stay hot and sexy!

Inspired by and based on these mini-donuts, here’s the result:

Photo by: Bitchin' Dietitian

Donut Pop-Ems for Hot Bodies
Makes 22 donut pop-ems

Dry Ingredients:

1 cup all-purpose flour
1/2 cup sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/4 tsp nutmeg
1/4 tsp cinnamon

Wet Ingredients:

1/2 cup non-dairy milk (I used original flavor almond milk)
1/2 tsp apple cider vinegar
1/2 tsp vanilla extract
1 Tbsp flaxseed meal, soaked in 3 Tbsp warm water for 5 minutes (egg substitute)
1/4 cup Earth Balance margarine

Preheat oven to 350º F.

In a large bowl, combine dry ingredients with a whisk to mix thoroughly.

Combine wet ingredients in a small sauce pan over low heat and mix until margarine is just melted. Don’t let the mixture get too hot (you should be able to stick your finger in it without getting burned). If you burn your finger, it’s too hot for the dough.

Pour wet ingredients into the dry and stir to combine. Dough should be gooey and airy.

Scoop spoonfuls into a nonstick mini-cupcake pan (or mini-donut pan if you have it), filling cups almost completely full.

Bake for 12 minutes without letting tops get brown.

Invert hot pan upside down over a cookie sheet or cutting board and pop-ems should fall out. Allow to cool completely before glazing.

Fresh out of the oven, Pre-glaze

Sugar Glaze with Sprinkles

1 Tbsp non-dairy milk (I used original almond milk)
1/2 cup powdered sugar
1/8 tsp almond extract (optional)
1/4 cup sprinkles, poured into a bowl

In a small bowl, whisk, powdered sugar, and almond extract (if using) with a fork to remove all lumps. Drop donuts into the glaze and then dip half the donut into sprinkles. Place on parchment paper until glaze dries (chill in fridge for faster solidification).

Chocolate Glaze 

3 oz semi-sweet chocolate chips (about 1/4 of a standard bag of chocolate chips)
3 Tbsp non-dairy milk

Heat in small saucepan over low heat–stirring constantly–until chips are melted. Dip and roll donuts in chocolate glaze and place on parchment paper to dry. Sprinkle with sprinkles if desired.

Nutrition info per donut pop-em (without glaze): 59 calories, 2 g fat,0 mg cholesterol, 9 g carbohydrates, 5 g sugar, 0.5 g fiber, 1 g protein.   

And the taste? INCREDIBLE! Not a complaint in the house!

Filed under Healthy Eating is Easy, Recipes, Sweets, Weight Control

You’ll Never Believe What’s in These Brownies!

June 21, 2011 9 Comments

No, no, no, Grateful Dead fans. These brownies–which are apparently a newly rebirthed rage in Weight Watchers and among several circles of friends, dietitians, and moms–use black beans instead of flour. Yup, you heard right: gluten-free, flour-less black bean brownies. For dessert! And since we only live once, I’ve taken a fantastic version from the Meal Makeover Moms and replaced the 3 eggs with a hefty dose of flaxmeal and warm water. Don’t be scared… I’ve ADDED 3 crushed candy canes to the batter. And if that still doesn’t negate the fact that there are beans in your dessert, you’ll just have to hold your breath and jump in. These gooey squares of goodness are INCREDIBLE! (As my 5-year-old proclaimed, “These are better than Tings!,” which speaks mountains.)

Gooey Louie Bean Brownies
Makes 9 large squares

3 Tbsp flaxmeal soaked in 1/4 cup warm filtered water for 5 min until a gel forms
1 15-ounce can black beans, drained and well-rinsed
3 Tbsp melted Earth Balance margarine, or other non-hydrogenated margarine
1 tsp vanilla
3/4 cup sugar
1/2 cup cocoa powder
1/2 tsp baking powder
1 tsp baking soda
1/4 cup almond meal (optional, but decreases the goo factor while still keeping the brownies gluten-free)
1 tsp apple cider or rice vinegar
1/3 cup semi-sweet chocolate chips
3 crushed candy canes or 1/2 tsp peppermint extract (optional)

Preheat oven to 350 degrees.

Combine flaxmeal and water and set aside. 

In a food processor or blender, process black beans, melted margarine, and vanilla until smooth.

In a medium-sized mixing bowl, sift together sugar, cocoa, baking powder, baking soda, and almond meal (if using).

Stir in the black bean mixture, flaxmeal/water, and vinegar. Add chocolate chips and crushed candy canes or peppermint extract (if using).

Bake in a lightly oiled 9 X 9-inch baking dish for 40-45 minutes until edges start to pull away from the sides of the baking dish.

Nutrition Info Per Square: 225 calories, 7.5 g fat, 3.5 g saturated fat, 0 mg cholesterol, 291 mg sodium, 37.5 g carbohydrate, 5 g fiber, 21.5 g sugar, 4 g protein, 3% calcium, 22% iron

Don’t you wish you made 2 batches?
Other top-secret ways to weave beans into your day? We want to know!  

Filed under Beans, Recipes, Sweets

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