9 Ingredients Nutritionists Won't Touch

Each person has his own level of comfort and sensitivity to certain ingredients and products available on the market. But nutrition experts often cite certain ingredients commonly used in processed foods as problematic for your health. The easiest way to avoid these problem ingredients is to eat a diet full of fresh, whole foods such as produce, whole grains and unprocessed proteins; however, if you can't avoid certain packaged foods, review the ingredient list before consuming.

Modified Corn Products

• Feel free to munch on corn on the cob, but if your packaged product contains modified corn products such as modified cornstarch, dextrose, maltodextrin or corn oil, think twice about eating it. These products are high in omega-6 fatty acids, which can contribute to inflammation, cancer and heart disease.

Palm Oil

• Olive and canola oil are made up of unsaturated fats, making both a healthy option for cooking. But palm and palm kernel oil are approximately 80 percent saturated fat, Dr. Christine Gerbstadt told “Shape” magazine. It’s processed through fractionating, which separates out of the liquid part of the oil and leaves a high amount of solid fat behind. Palm fruit oil isn’t made in the same manner, but it’s still not as healthy as olive or canola oil.

High-Fructose Corn Syrup

• In general, you should avoid added sugars as they can contribute to weight gain, type-2 diabetes and a host of other conditions. But you might consider specifically looking for high-fructose corn syrup on ingredient lists and putting back any package that contains it. According to Princeton University, this processed form of sweetener can affect weight gain more so than regular table sugar.

MSG Warmings

• Although monosodium glutamate is approved for use in products meant for adults, it can cause a reaction such as headaches or increased appetite in some people. Therefore, it’s required to be listed on the label of packaged food and is not allowed in infant formula for foods for toddlers, according to “Shape.”

Sucralose and Cravings

• Sucralose is an artificial sweetener made from sugar. During processing, however, the oxygen and hydrogen in the sugar are exchanged for chlorine, registered dietitian Shira Lenchewski told iVillage.com. Sucralose is 600 times sweeter than table sugar, and it can lead to cravings for sweet foods throughout the day because it overstimulates your sugar receptors, she adds.

Refined Grains

• The refined grains that make up white bread, sugary cereal, white pasta and other white-grain products raise the risk of type-2 diabetes, weight gain, insulin resistance, high blood pressure and cardiovascular disease. During processing, these grains lose important nutrients such as fiber. Look at the ingredient list and opt only for products that list a whole grain – such as whole wheat or oats – in the one of the first few ingredients.

Trans Fats

• The word "hydrogenated" -- particularly "partially hydrogenated" -- denotes the use of trans fats in a product. The higher up on the ingredient list that this term appears, the higher the product is in trans fats. This form of fat increases your levels of “bad” cholesterol (low-density lipoprotein) and decreases the “good” cholesterol (high-density lipoprotein) at the same time. They also increase inflammation and triglycerides, a type of fat in your blood.

Food Dyes

• According to the Center for Science in the Public Interest, nine food dyes – added to give foods particular colors – that are currently approved for use could cause health problems. The most widely used dye, Red 40, can cause allergylike reactions in some adults and could trigger hyperactivity in children. Other questionable food dyes include Yellow 5 and 6, Blue 1 and 2, Citrus Red 2, Green 3, Orange B and Red 3.

Nitrites in Meats

• A type of preservative, nitrites are added to processed meats such as hot dogs, bacon and deli meat. In the body, they might form nitrosamines, which promote cancer, Gerbstadt told “Shape” magazine. Although nitrites are also naturally found in vegetables, the antioxidants in produce inhibit them from doing any harm. Limit your intake of processed meat to less than three times a week to reduce risk.

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Top 5 Things Never to Eat

You may have heard the expression, "There is no such thing as junk food. There is junk, and there is food." In this fast-paced society where convenience foods are easily obtained and appeal to the palate, it’s easy to forget that food is basic fuel and nourishment for the human body. Take pride in how you fuel your body -- and avoid the foodlike products shown to cause more harm than good.

Skip the Soft Drinks

• According to the Harvard School of Public Health website, a "soft drink" refers to a beverage with added sugar or other sweetener including soda, fruit punch, lemonade, sports and energy drinks. A study published in the August 2013 issue of "Pediatric Obesity" found that drinking sugar-sweetened beverages contributes to weight gain and increased risk for metabolic syndrome and fatty liver disease. Conversely, reducing intake of soft drinks was associated with less weight gain and metabolic improvement. Avoid soft drinks and opt for sparkling water with lime or iced green tea with orange and mint.

Ditch Diet Soda

• Diet sodas are typically sweetened with aspartame, sucralose or saccharin. A study published in the September 2012 issue of the "Journal of General Internal Medicine" found that daily diet soda consumption is associated with increased risk for stroke or heart attack. According to Susan Swithers, author of a July 2013 review published in "Trends in Endocrinology and Metabolism," evidence suggests frequent consumption of artificially sweetened soda may be linked to obesity, diabetes and heart disease.

Steer Clear of White Bread

• A whole grain of wheat is composed of three layers: the bran, germ and endosperm. In the process of milling flour for white bread, grains are stripped of the nutritious bran and germ -- leaving only the starchy endosperm. The refining process then removes virtually all vitamin E, 80 percent of the iron and 50 to 80 percent of B vitamins, among many other nutrients, according to osteopathic physician Joseph Mercola. White bread typically includes high fructose corn syrup among its ingredients. A Princeton University research study published in the 2010 issue of "Pharmacology, Biochemistry and Behavior" found that rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when caloric intake between the two groups was equivalent. Try whole-grain bread without high-fructose corn syrup or make your sandwich using lettuce instead for an extra serving of vegetables.

Avoid Artificial Trans Fats

• Artificial trans fats are formed when vegetable oil is converted to a semisolid substance by treatment with hydrogen at high temperatures and pressures. Trans fats are found in margarine, shortening and many processed foods such as refrigerated pie crusts, biscuits and snack cakes. According to the Center for Science in the Public Interest, trans fat consumption raises levels of low-density lipoprotein -- the “bad” cholesterol -- and decreases high-density lipoprotein, or the “good” cholesterol. It also stiffens arteries and increases risk of diabetes. In November 2013, the U.S. Food and Drug Administration declared that artificial trans fats were no longer “generally recognized as safe." Avoid trans fats by choosing whole, fresh foods while removing processed and convenience food products from your diet.

Pass on Processed Meats

• The American Institute for Cancer Research and the World Cancer Research Fund reviewed thousands of research studies and found consumption of processed meats including hot dogs, bacon and deli meats is linked to increased risk for colorectal cancer. The preservatives sodium nitrite and sodium nitrate may change into cancer-causing compounds called nitrosamines in the body. If hot dogs are on your menu, choose white hot dogs -- or bockwurst -- which are nitrate-free.

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7 Foods a Nutritionist Would Never Eat

When it comes to a healthy diet, the phrase "everything in moderation" is a common piece of advice, even among nutritionists and dietitians. But there are some food and beverages that a nutritionist would usually avoid. Some may be obvious, such as soda, while others are not, but overall these foods offer little nutritional value.

Not-So-Wonderful White Bread

• Skip the refined white bread and choose whole-grain bread for higher fiber, protein and mineral content as well as a lower glycemic index. Whole-grain consumption is associated with a lower body-mass index and reduced abdominal fat, according to the American Society for Nutrition. Look at the ingredients list on bread -- 100 percent whole-wheat flour should be the first ingredient.

Crunchy, Creamy or Reduced-Fat

• Real peanut butter is made from one ingredient: peanuts. Peanuts are naturally high in fat, most of which is monounsaturated and may help lower cholesterol. To make peanut butter lower in fat and total calories, the amount of peanuts is reduced and replaced with sugar, which is lower in calories per gram and contains no fat. Stick with the real thing and look for peanut butter that is made with just peanuts or peanuts and salt. Just make sure to watch your portion size since it is still high in calories.
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Liquid Sugar

• Many nutritionists avoid soda and encourage their clients to do the same. A 2010 meta-analysis published in "Diabetes Care" linked drinking sugar-sweetened beverages with a greater risk of weight gain, metabolic syndrome and type-2 diabetes. Diet soda may not be a better substitute. While diet soda does not contribute calories, both sugar-sweetened and low-calories sodas have been linked to a higher risk of stroke, according to a 2012 study published in the "American Journal of Clinical Nutrition." Drink water -- flat or sparkling -- or unsweetened iced tea instead.

Salty, Fatty Meats

• Processed meats include meat products -- bacon, hot dogs, deli/luncheon meat -- that have been smoked or cured or that have chemical additives. In 2010, the Harvard School of Public Health published a meta-analysis that found each daily serving of processed meat was associated with a 42 percent increased risk of coronary heart disease. This study also looked at unprocessed red meat but did not find the same link to heart disease. A healthier substitute for processed meats would be grass-fed, lean meat as well as poultry.

20-Ingredient Salad Dressings

• Bottled salad dressings can have long ingredient lists, including thickeners, stabilizers, preservatives, artificial dyes, hydrogenated oils, excess salt and sugar or sweeteners. Avoid low-calorie dressings too. You can still dress your salad, since fat in salad dressing helps increase the absorption of nutrients in the vegetables, like beta-carotene and lycopene. Make your own salad dressing with a simple mix of oil and vinegar plus some salt and pepper. Get creative with different types of oils, lemon or lime juice instead of vinegar, and herbs and spices.

Sugary Cereals

• Most people know that children's cereals, with fruit-flavored loops, frosting and marshmallows, are full of sugar. Unfortunately, many healthy-sounding cereals for adults are also loaded with the sweet stuff. Other names for sugar include cane or corn syrup, evaporated fruit juice, honey and malt syrup. Look for cereals without added sugar in the ingredients, and add fresh fruit to cereal to satisfy a sweet tooth.

Chips, Crisps and Crackers

• From neon orange cheesy puffs to sour cream and onion corn chips, fried snack foods provide little to no nutritional value. Instead, they add excess calories, fat, sodium and artificial flavors and colors without satisfying hunger. Baked chips might be lower in fat and calories, but they are also highly processed foods that provide minimal nutrients. Better snacks that are more nutritious and filling include an apple with a handful of nuts, sliced bell peppers and hummus or 100 percent whole-grain crackers with a slice of cheese.

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How Does Physical Activity Affect Someone's Calorie Needs?

The most effective way for you to increase how many calories you need is to start engaging in regular physical activity. The Centers for Disease Control and Prevention recommends you participate in 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity every week. The more physical activity you participate in, the more calories you burn and the more likely you are to maintain a healthy weight.

Where Do Your Calories Go?

• Your daily caloric needs depend upon three things – resting metabolism, physical activity and heat thermogenesis. Your resting metabolic rate consists of the calories required to maintain body functions, such as breathing and heart rate, and it accounts for the majority of your calories. Physical activity is the next biggest contributor to how much you can eat on a particular day, and it’s also the least consistent because it depends upon your workout for that day. The smallest contributor to your caloric needs is heat thermogenesis, which is the energy required for you to digest and absorb food.

Physical Activity and Calories

• When you engage in regular physical activity, you increase how many calories you need a day. The extra calories your body requires depends upon how often you work out, how hard you’re working out and how long you’re working out. When you raise any of those factors, you’ll also increase your caloric needs. For instance, a 154 pound male burns 370 calories by hiking for one hour, but he burns 590 calories by jogging for one hour because jogging is a more intense workout than hiking.
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Caloric Needs for Men

• Your caloric needs depend upon your age, gender and physical activity level. If you're an inactive male, you need 2,000 to 2,600 calories a day with fewer calories needed the older you get. Moderately active men, on average, need an additional 200 calories, which equates to 2,200 to 2,800 calories a day. For vigorous activity, the USDA Center for Nutrition, Policy and Promotion recommends 19 to 35-year-olds consume 3,000 calories, 36 to 55-year-olds consume 2,800 calories, and 56 to 75-year-olds consume 2,600 calories.

Caloric Needs for Females

• Women tend to need fewer calories than men. If you're a woman between 19 and 25 years old, you need 2,000 calories; 26 to 50-year-olds need 1,800 calories and women 51 and over need 1,600 calories. If you’re a moderately active, you’ll need an additional 200 calories for your age. If you’re vigorously active, you can consume an additional 400 calories from the sedentary group, except for women 26 to 30 years and 51 to 60 years, who should strive for an extra 600 calories a day.

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10 Habits to Help You Be a Healthier, Happier Cook

Home cooking is increasingly viewed as an obesity prevention strategy and way to improve our family’s health. After all, we’re in control of the ingredients, portions and preparation methods when we make our own meals at home.

Yet a new study found that the longer women spent preparing meals at home, their odds of developing metabolic syndrome (a risk factor for diabetes and heart disease) went up. I certainly don’t want this to dampen anyone’s enthusiasm for cooking more at home. As it turns out, though, Michael Pollan’s oft-cited advice to “eat anything you want as long as you cook it yourself” may not necessarily hold true.

The researchers from Rush University Medical Center in Chicago admit we can’t draw too many conclusions from their findings, which were based on data from 2,755 women collected over the past 14 years. However, they do suggest we rethink broad public health messages that simply urge people to “just cook more.” They say our emphasis should be on cooking healthfully, not just frequently.

That certainly makes sense. I just hope people recognize the value of home cooking and gain the confidence to do it more often. Here are 10 ways you can be a healthier and happier cook:

Prep your kitchen. Set the mood with a spa-like setting for your kitchen, recommends Kait Fortunato, a District of Columbia-based registered dietitian. She suggests lighting candles, playing music and keeping counters tidy. “You’ll be much more likely to enjoy the prep and take your time with cooking if your kitchen is welcoming and clean,” she says. Fortunato also recommends keeping spices and herbs in jars on the counter where they’re easily accessible. “Not only can they add decor to your kitchen, but you will be more likely to use fresh ingredients if they're not buried in your pantry.”

Get organized. If you’re not organized, you can’t find what you need to cook anything, says Susan Weiner, author of “The Complete Diabetes Organizer: Your Guide to a Less Stressful and More Manageable Diabetes Life.” She recommends organizing your foods by "use" rather than "fit," so you can easily find what you need for meal preparation. That means instead of stuffing certain items in your cupboard or fridge just because you found a space where it fits, organize by use instead. Group similar items together and keep healthy snacks in plain view.

Plan ahead. Kelly Plowe, a Los Angeles-based registered dietitian, says the key is planning ahead. “Like most, my work week is pretty busy, so I spend an hour or so on Sundays acting as a prep cook,” she says. “I wash, cut, peel and chop all the fruits and vegetables I’ll need for snacks and meals for the week. I also batch cook my grains, like rice and quinoa. If I have the time, I portion out what I’ll need for snacks – like an ounce of nuts or a cup of berries. These little shortcuts add up to time saved during the week, and I eat healthier.”

Keep it simple. “With the growing popularity of cooking competition television shows and gourmet food magazines, cooking dinner can seem daunting, says Jessica Cox, a culinary nutritionist at eMeals. “But a delicious and healthy home-cooked meal doesn't have to require sous vide or liquid nitrogen. Keep it simple with both your ingredients and the technique. Don't let the pressure to Instagram a restaurant-quality, magazine cover-worthy meal keep you from making dinner at home. If you keep it simple, you can do it!”

Embrace shortcuts. To save time in the kitchen, Kim Larson, a national media spokesperson for the Academy of Nutrition and Dietetics, recommends buying bagged and shredded cabbage, carrots and pre-chopped romaine. “It’s easy to eat more veggies when you have them on hand and ready to go into a recipe, side dish or stir-fry. I also like adding frozen bags of vegetables (peas, corn, pearl onions) to soups and stews to save time and boost nutrition. I also keep a variety of canned beans on hand to throw into soups, stews, pastas and green salads. More fiber and more nutrition right off the shelves in the pantry – ready when you are.”

Get equipped. Invest in some new cookware to inspire you to cook more often. Leslie Bonci, a registered dietitian and sports nutrition expert in Pittsburgh, loves her cast iron skillet. It not only helps iron-enrich a meal, she says, but one can build great biceps at the same time. She frequently uses her sturdy skillet for stews, chili and spaghetti sauce. “What we typically cook in a cast iron skillet is a liquid-y type food to make us feel fuller for longer. You can use high heat, which means you don’t really have to add fat to cook meats, and it’s a one-pot clean up. So it’s not only a time saver in prep, but it means less time in cleaning up afterward.”

Learn a new technique. Rebecca Subbiah, a registered dietitian and blogger at Chow at Chatter, loves to stir-fry, using a combination of vegetables and noodles. “It’s flavorful and fun, plus it’s a great way to clean out the fridge and decrease food waste.” Regina Ragone, food director at Family Circle, is fond of roasting her vegetables, especially parsnips and sweet potatoes. Simply toss in a little olive oil or nut oil and sprinkle with sea salt, then spread on a sheet pan for roasting at about 425 degrees Fahrenheit. Jill Weisenberger, author of “The Overworked Person’s Guide to Better Nutrition,” is partial to packets, made from parchment or aluminum foil. Start with some pre-cooked grains and then top that with fish, chicken or beef. Spread vegetables and seasonings around, and wrap up your packet and stick in the oven. “I usually make a packet for each family member, plus one for my lunch the following day. Or sometimes I make dinner for the entire family in one large packet on a baking sheet.”

Veggie up. Prepare some of your veggies at the beginning of the week and store in reusable containers in your fridge, recommends registered dietitian Kati Mora, founder of AroundthePlate.org. Keep them separate for easy sides, or mix together for an easy addition to soups, stews, omelets, rice and quinoa mixes. Registered dietitian Liz Weiss, co-founder of MealMakeoverMoms.com, is not a fan of sneaking vegetables onto kids’ plates, but she’s an advocate of weaving finely diced and shredded vegetables into favorite recipes. When making tacos for dinner, peel and shred a carrot and add it to the ground beef or turkey as you sauté, she suggests. Add sautéed chopped bell pepper to quesadillas, chili and pasta sauce.

Cook once, eat twice … or more. Make a large batch of a whole grain (such as quinoa, brown rice or whole-grain couscous), and add different foods to it throughout the week, such as vegetables, herbs and canned salmon or tuna, recommends Megan Ware, a registered dietitian and owner of Nutrition Awareness. “One day you could have a southwest-style salad with your grain as your base, then add red pepper, corn, grilled chicken and avocado with a squeeze of lime and a few tablespoons of salsa. The next day you could have a Mediterranean-style salad with your grain base, feta cheese, canned salmon and kalamata olives." Registered dietitian Sharon Salomon likes to grill extra chicken breasts to stash in the freezer. “That way, I have cooked chicken I can use for making tortilla soup, chicken salad or chicken cacciatore.”

Focus on flavor. If you want to eat healthy, your food has to taste good, says Rachel Begun, a registered dietitian and culinary nutritionist. She stresses that the key is making it easy to flavor your foods. Work on preparing flavoring agents on the weekend so it takes less time to get healthy meals on the table during the week. “Make a pot of vegetable or chicken stock – it elevates the flavor of grain dishes, gets soup on the table quickly and is excellent for sautéing vegetables. Make a batch of salad dressing that can be used throughout the week – a lemony vinaigrette goes well with all greens and can even dress grains and bean dishes. Always have a pantry full of dried herbs and spices.”

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What You Eat Matters. Does When You Eat Matter, Too?

While the diet wars may rage on, it's pretty universally accepted that what you eat matters when it comes to weight management. In other words, out-eating our body's energy needs leads to weight gain, and eating less than our body needs to go about its business leads to weight loss. Diets high in sugary drinks, fast food and empty-calorie snacks typically promote weight gain, while those higher in fiber-containing fruits, veggies and other plant based foods typically support a more healthy body weight.

What has traditionally been less clear, however, is to what extent – if any – when we eat plays a role in the weight equation.

At one point during your own weight loss journey, you've probably encountered the old dieter's adage not to eat anything after 6 p.m. (or some other designated time.) Chances are, though, you're equally likely to have heard the opposite message at well: that calories are calories, and it’s the total amount of them you eat that matters – regardless of what time of day you eat them. And the debate has remained unsettled.

Recently, however, evidence has emerged suggesting that when we eat may matter more than previously believed, and as such, that the timing of our eating patterns may indeed be a contributing factor to whether we gain – or lose – weight on any given type of diet.

Take, for example, the small but fascinating 2013 study published in the journal Obesity, in which close to 100 overweight and obese women consumed an identical number of calories – 1,400 per day – for three months. One subset of these women had their calories front-loaded to the early part of day, with 700-calorie breakfasts, 500-calorie lunches and 200-calorie dinners. The remaining group of women followed the opposite pattern, consuming half their daily calories at dinner – which consisted of the identical 700-calorie meal the other participants ate for breakfast. The 700-calorie meal, moreover, always included a sweet dessert, such as a cookie or piece of cake. Both groups of women lost weight, but the big-breakfast eaters lost significantly more weight (10 pounds more on average) and inches off their bellies (1.5 inches more on average) compared to the big dinner eaters – despite consuming the exact same number of total calories daily! They also had greater improvements in metabolic health markers, such as insulin levels and triglycerides, compared to the big dinner eaters. While this study's implications are limited by the fact that it was small, included only women and lasted a relatively short period of time, its findings nonetheless provide some pretty clear support to the hypothesis that the timing of our calorie intake matters in addition to the amount of our calorie intake. Or – that when we eat matters, too.

Recently, the "timing matters" case gained further traction from a mouse study published in the journal Cell Metabolism, in which researchers experimented with feeding lean and obese mice a variety of junky diets. The mice either had access to food around the clock, or had "time restricted feeding" to just nine, 12 or 15 hours per day. All groups of mice, however, still consumed the same total number of calories. The researchers found that even when lean mice were fed high-fat or high-fat and high-sugar diets with access limited to nine or 12 hours daily, they gained only about half the amount of weight their peers who were fed around the clock did – and did not become obese. Furthermore, they had substantially less body fat, improved glucose tolerance and minimal incidence of metabolic diseases like fatty liver compared to their peers fed around the clock. The lean mice fed the same unhealthy diets but who were granted round-the-clock access to food became obese and showed poorer outcomes on these same metabolic parameters. The authors concluded that time restricted feeding for 12 hours daily or less protects against excessive weight gain and certain metabolic disease (in mice), with greater protection related to shorter windows of feeding.

More interesting still was the finding that when lean mice on time restricted feeding schedules were allowed two "cheat days" of unrestricted eating on the weekends, they remained lean. And when obese, eat-round-the-clock mice got switched into the time restricted feeding group, they lost weight. The study's researchers hypothesized that our body's internal clock – our circadian rhythms – may influence genes related to energy metabolism, which in turn influence how efficiently calories are able to be utilized at various times of the day.

On one hand, it's premature to draw concrete "rules" about weight loss based on the nascent state of the scientific data. However, a recent review of time restricted feeding research concluded that research findings were generally consistent among human trials and animal studies – suggesting that there’s indeed some validity to the concept for people, too.

It’s particularly interesting to consider how the research study conditions compare to the changing rhythms of our lives, and to recognize the common patterns in a busy workweek that resemble the research scenarios associated with poorer weight outcomes. Are you someone whose long workday is book-ended by a large coffee at 6 a.m. and a bedtime snack 15 or more hours later, after 9 p.m.?  Do you work long hours, too busy to take time out for a proper meal, and arrive home starving for a large, late-night dinner? Do you skip breakfast altogether? Could the rise in our collective rate of obesity have something to do with the demise of organized meals, replaced by a ubiquitous snacking culture in which we're all at the proverbial trough from dawn until dusk?

I've long counseled my patients seeking weight loss to front-load their calories (and carbs) to the early part of the day – an eating pattern I'd describe as "breakfast like a prince, lunch like a king, dinner like a pauper." This pattern of eating generally serves my patients well, being easy to follow, facilitating greater hunger control throughout the day and ultimately, producing weight loss that doesn't require extreme, unsustainable measures such as low-carb dieting, intermittent fasting or juice-only "cleanses." I came to this approach based on the observation that when my patients skimp on breakfast and get stingy with calories and carbs at lunch, their excessive hunger and feelings of deprivation typically result in feeling starved by mid-afternoon and dinnertime. The consequence? Overeating at dinner by leaps and bounds, and incessant grazing after dinner despite being physiologically full, almost like they've got a sweet itch that just can't get scratched.

Given the terrific results my patients experience, I continue to employ this overall approach to weight loss, though the emerging scientific research has shifted my thinking in terms of why it seems to work so well. By consuming most of one's calories in the early part of the day, well within a 12 -our window of "first bite," do my patients lose weight as the result of minimizing the amount of calories consumed once the 12 hour window has closed? Or is there a separate mechanism at work that would explain why bigger breakfasts are metabolized more efficiently than bigger dinners? I expect that more and more researchers will start riffing on the studies described above, attempting to replicate the findings with more diverse populations and over longer periods of time. Others will no doubt attempt to identify the precise biological mechanism that explains these results and can shed informative light into whether there are optimal eating patterns for weight control. There are still many questions that remain unanswered, but I, for one, am watching this space closely.

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Why Are We Obsessed With Ancient Grains?

In our youth-obsessed culture, it’s a surprise when people pay much attention to anything old. But attention is exactly what ancient grains have been getting for the last year. And, as my 2015 trends story predicted, they are poised for a big year ahead, too.

One question the average consumer may have is, “What makes a grain ancient?” Cynthia Harriman, director of food and nutrition strategies at the Whole Grains Council, says that while there isn’t any regulatory definition of what an ancient grain is, they are grains “that have come down to us largely intact, as opposed to grains that have been extensively modified and cross-bred more recently.”

Probably the most popular and blogged about of the ancient grains is quinoa, which is now amazingly being served at Applebee’s. Other ancient grains are heating up, though, and are poised to explode in 2015, thanks to their high plant-based protein content. Another factor putting ancient grains on the hot list is the fact that several of them – including quinoa, amaranth, teff, millet and sorghum – are gluten-free.

Here’s a 101 on the benefits of ancient grains and how to use them. Keep your eyes peeled: My guess is you’ll be seeing a lot more of these grains on grocery store shelves and in restaurants soon.

1. Teff

About the size of a poppy seed, the word teff translates to “lost” in Amharic, a language spoken in Ethiopia. Along with sorghum, teff is used in the spongy Ethiopian flatbread injera.

Teff is gluten-free and higher in calcium than other grains, providing 123 milligrams of the mineral per cup. It is also high in resistant starch, a type of carbohydrate that acts like fiber and can be helpful in weight loss. Due to its small size, teff is often eaten whole and can be cooked in porridge, added to baked goods or made into polenta.

2. Amaranth

Like quinoa and buckwheat, amaranth is classified as a pseudo-grain. Amaranth has a peppery taste and a higher complete protein level than most grains. In South America, it’s sold on the street like popcorn. Amaranth is gluten-free.

3. Quinoa

While it’s generally classified as a grain, quinoa is actually an edible seed that’s related to beets, chard and spinach. Quinoa cooks quickly (about 20 minutes), is gluten-free and comes in red, black and white varieties. The grains require rinsing because they are coated with bitter saponins, but you can buy sprouted quinoa, which doesn’t require rinsing and may also be easier to digest and more nutritious.

4. Millet

This gluten-free whole grain can be found in white, gray, yellow and red varieties. It can be used in its whole form, and also ground and used as flour. India is the world’s largest producer of millet, which is used in the Indian flatbread roti. In the U.S., you’re most likely to see millet in birdseed, but luckily, it’s showing up in breads and other gluten-free products. Millet is especially rich in the mineral magnesium, which is important for bone health.

5. Sorghum

While you may not have heard of it, sorghum is the fifth most important cereal crop worldwide, thanks to its versatility and drought resistance. Most of the crop in this country goes into animal feed or is used for biodegradable packaging.

In addition to being gluten-free, sorghum contains a compound called policosanol, which may have a cholesterol-lowering effect in the body. You can buy either sorghum flour or sorghum syrup, which are mostly sold online. The Ethiopian flatbread injera is made from sorghum. The grain can also be fermented to make beer.

6. Spelt

This variety of wheat was widely grown until industrial farming left it behind in favor of wheats that were more compatible with mechanical harvesting. These days, you’ll find spelt in noodles, bagels, tortillas and breads. Spelt is higher in protein than modern wheat.

7. Farro (Emmer)

An ancient variety of wheat, farro is still used throughout Italy and has shown up on the menus of trendy and health-conscious eateries. It has a nutty flavor and chewy texture, and is wonderful in hearty soups and stews. You can also use it to make risotto.

8. Kamut

An Egyptian word for wheat, Kamut is another super old wheat variety. It’s actually Khorasan wheat, which is sold under the brand name Kamut. Legend has it that Khorasan, also called "Camel’s Tooth" and "Prophet’s wheat," was the grain that Noah brought with him on the ark. The amount of Kamut that has been planted in North America over the past 15 years has grown dramatically.

Kamut has a buttery flavor and contains higher levels of healthy fats, protein, selenium and zinc. You can find Kamut in everything from cereal and bread to snacks and baby food.

9. Freekeh

This is actually wheat that has been harvested when it’s still young and green. The flavor is similar to bulgur wheat, but it’s grassier tasting and has a chewy consistency. Because freekeh is harvested when it’s young, it retains more nutrients, providing higher amounts of protein, fiber and minerals than wheat harvested when it’s mature. It also ranks low on the glycemic index.

10. Einkorn

Considered to be the most ancient of the wheat varieties available today, einkorn hasn’t been grown much in the United States. But recent interest is creating a resurgence in planting this hearty wheat. Compared to modern-day wheat, einkorn has higher levels of protein, essential fatty acids, minerals and some vitamins like beta-carotene. People who have gluten sensitivity (but not Celiac disease) may find einkorn products easier to digest than those made from modern-day wheat.

While it’s still tough to find at grocery stores, you can purchase einkorn berries online and then grind your own flour to make bread, crackers and pizza crust.

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I Overdid It At the Gym. Now What?

with it comes a fierce determination to get back to the gym. Perhaps the holidays caused you to neglect your workouts. Maybe you haven’t been back to “your” gym since you signed up last January. Whatever the reason, you put on your gyms shoes and said hello to the weight room again. It felt amazing to move your body as you pushed forward, full steam ahead!

Then you noticed your legs felt a little like jelly walking out of the gym. Maybe, as you hoisted your gym bag over your shoulder, your arms felt a bit weak. Take note! Your body is trying to tell you something. You may have overdone it.

Delayed Onset Muscle Soreness, or DOMS, is a normal reaction to starting a new fitness program or even changing up the types of activities you do. Normal, however, doesn’t make it any more pleasant. Minimizing the soreness starts immediately when the workout ends, by stretching and using a massage roller. Start with rolling, or myofascial release, first, and then move on to static stretching. Myofascial release techniques using devices such as foam rollers, sticks or even a lacrosse ball help work out the knots in the muscles, improve flexibility in connective tissue and decrease the effects of DOMS.

How you refuel after your workout can also impact the soreness you experience the next day.

Whey protein is a fast digesting protein. Ingesting it after a workout gets the necessary protein to the muscle quickly to start the recovery and repair process. If you want to boost the power of your protein smoothie, try adding tart cherry juice. Tart cherry juice has an anti-inflammatory compound that acts like a “natural ibuprofen.” Try mixing one scoop of chocolate whey protein powder with 2 ounces of tart cherry juice and 6 ounces of almond milk in a BlenderBottle for a quick post-workout snack.

Blueberries have a similar effect, boosting the immune system and helping clean up the free radicals created by the stress of your workout. Blend blueberries, spinach and pineapple with vanilla whey protein powder for a nutrient-rich post-workout shake. It's also critical to rehydrate post-workout.

Rehydrating after a workout is extremely important to the recovery process. Water is necessary for proper circulation, which provides nutrient- and oxygen-rich blood to the muscle, and is also a critical ingredient in the chemical reactions that repair the muscle. A good rule of thumb is to drink 64 ounces of water a day, plus 8 ounces for every 15 minutes of exercise.

The body does its major repair work while we sleep, making it even more important to get a good night’s sleep after a challenging workout. If you get less than seven hours a night, you're shortchanging your body of much needed recovery time. If you have jelly legs or arms when you leave the gym, try to get to bed a bit earlier, and aim for eight hours. As with most things, it's not just about quantity of sleep but also quality of sleep. Your body does its major repair work during the deeper sleep cycles. If your body doesn’t reach those levels, recovery is going to be impaired. Help improve your sleep quality as well by setting up an environment favorable to sleep.

• Start winding down about an hour before bed by turning off the television and putting away your smartphone.
• Keep electronics out of the bedroom. Try reading or meditating instead of checking  Facebook to wind down.
• Use a sleep mask to block out ambient light.
• Turn down the thermostat for a cooler environment.

As tempting as it may be, don’t be a couch potato the day after your workout. Movement helps, just don’t do the same thing you did to become sore! Try a light cardio workout instead, such as going for a walk or riding a bike. Or you might consider a restorative yoga class to help improve circulation and stretch your muscles. Another round of myosfacial release can help as well.

Don’t work the same muscles until most of the soreness is gone. The next time you go to the gym, pull back on your workout intensity by decreasing the weight, sets or repetitions. The key to real fitness is consistency. That same consistency will also help prevent DOMS. The body adapts to the stimulus you give it. Go too long between workouts, and it forgets. You'll get the rush of a good workout you felt on day one without the OUCH factor if you strength train on a regular basis.

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How to Make Your Meals Exciting by Engaging Your Senses

It’s mid-January, and you're likely fatigued from all the New Year’s resolution talk. So instead of putting more focus on deprivation and lofty goal setting, why not take the opportunity to stop, breathe and celebrate? It's so easy to get caught up in the “should's” that you may forget to glorify the little things that make your life rich on a day-to-day basis. For many, food evokes a negative response – when in fact it's a positive and crucial part of our lives. You can change your relationship with food, and it starts with appreciation and choosing to be present. Slow down and engage all of your senses the next time you shop for, cook or eat a meal, and the result will be a transcendent, extraordinary experience.

The first step in engaging your senses is taking time to experience the moment. Once you find the space to breathe and be present, you'll be amazed at the joy your food has to offer you. When you engage all your senses, the brain releases feel-good chemicals, which elevate your mood and evoke feelings of trust, enjoyment and relaxation. The result is that you'll enjoy your food in a new and exciting way.

Take in what you see. There's a well-known adage, “We eat with our eyes first,” yet we rarely take the time to truly experience this. Open your refrigerator, and simply take in the sites (without judgment, of course). What you see will likely evoke emotion, and you may even associate what you see with flavors your love or hate. From vibrantly colorful produce stacked at the market to a beautifully plated meal, our eyes act as a gateway to appreciating the food we eat. This is a great time to consider where your food came from and how it was grown, and if you're eating a meal, you can reflect on the work that went into preparing it. Appreciating the beauty of food and its journey to your plate is a wonderful way to celebrate your plate.

Get your hands dirty. Ditch your fancy kitchen gadgets, and feel your food. You touch food all of the time, but when's the last time you really paused to think about the sensuality of the experience? Pick up an apple, and pause to feel its weight. Explore the texture of a carrot and its leaves. Immerse yourself in the tactile sensations you experience in the kitchen, from holding a knife to peeling garlic, chopping an onion or juicing a lemon. Get your hands dirty and play with your food, then slow down enough to really enjoy the experience. As you eat, think about the way a food feels in your mouth, which will in turn slow down your eating and engage you in the flavor of the meal.

Savor each bite. We often choose the foods we want to eat based on the way they taste and the flavors we enjoy, but we rarely take the time to revel in it. Challenge yourself to take a bite and taste your food before you even starting chewing it. Chew mindfully; challenge yourself to chew your food at least 10 times, and pay attention to each chomp and the way the flavor and texture of your food changes. By savoring each bite, you can enjoy less of a food – and still feel satisfied.

Relish the aroma. There's something so inviting about the smell of your home when you cook, as well as the aromas at your favorite restaurant. Scents evoke memories and emotions, which you can use to your advantage. How a food smells is directly related to your perception of how that food tastes. Try eating one of your favorite foods while you're holding your nose. You'll have a very different experience than you would if you could smell the aroma. Conversely, take a food such as cauliflower or Brussels sprouts – which have a strong aroma that makes them unappealing to many. Use this knowledge to your benefit, and season your food with beautifully fragrant herbs and spices that enhance the aroma and, therefore, taste. Take a moment before each bite to inhale and enjoy the way your food smells, which in turn gets you excited to mindfully eat it.

Soundtrack your life. Though our sense of hearing seems abstract to our relationship with food, it isn’t. When you take an active approach to listening to the world around you, it can deepen your overall experience of life, including your relationship with food. Listen to the sounds created when you cut into a potato, or the sizzle as you sauté some vegetables in a pan. Be attentive to the sound of chewing your food, and delight in the melody of voices as you share a healthy meal with friends and family.

You may give this a go once in a while or incorporate a few of these tips on a daily basis, but either way, the act of engaging yourself in all that your food is offering will allow you to celebrate your plate in a way that takes the emphasis off deprivation.

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Don't Make These 7 Diet Mistakes

Every January, it seems that more people than not are vowing to eat well for the New Year. For most, it’s a matter of weight loss and determination that this will be the year the pounds start to whittle away. The problem, though, is that many people haven’t learned from their mistakes and by February, they have returned to their poor eating habits.

Here are the most common dieting mistakes I’ve seen over the years:

1. Not eating enough protein with breakfast.

This is probably one of the most common mistakes I see. A person decides to eat healthy and chooses a bowl of cereal with non-fat milk and a banana; one hour later he or she starts complaining of hunger. People who make this mistake are definitely moving in the right direction, but if they are truly watching their serving sizes, the eight grams of protein from the milk is most likely not going to keep them full until lunchtime. Consequently, they wind up over-snacking until then or eating a lunch that’s too big. Adding a healthy fat to the cereal mix, such as slivered almonds, or having a little extra protein like a hard-boiled egg, can make a very big difference in their satiety level.

2. Having a snack.

This is a tricky one. Sure, I recommend having a midday snack just like most nutritionists. And for that matter, if it’s going to be more than four hours between breakfast and lunch, I recommend a mid-morning snack. But what I have seen happen too often is people misjudging the size of their snack and creating another actual meal. A 1-ounce serving of almonds is not the same as a 2-ounce serving. Remember, a snack is a mini-meal, and I recommend it be less than 200 calories. Plus, it should contain protein, healthy fat or both, or you will most likely be hungry one hour later. In other words, don’t just grab a piece of fruit. And guess what? If you aren’t really hungry, there is probably no need for a snack at all.

3. Not counting the calories from alcohol.

You would think this would be a no-brainer, but too many people I know sabotage their weight loss efforts by their cocktail consumption. Don’t get me wrong: I am not saying that cocktails need to be avoided, especially since I am fierce martini lover. However, what I’m saying is that you can’t expect to drink like a fish on the weekends and reach your weight loss goals, no matter how well you eat during the week. And watch the size of your weekday pour – a 6- ounce glass of wine doesn’t have the same calories as a 12-ounce glass.

4. Eating a salad for lunch.

I love when patients tell me they’re eating salads for lunch, as if they think they are following the No. 1 weight loss guideline. Here’s the thing: Some salads are healthy and some salads not so healthy. If you’re piling your salad with everything but the kitchen sink then it’s closer to the latter. Croutons, bacon bits, lots of cheese and a creamy dressing can be just the tip of a diet disaster. Too much chicken, too much avocado and too much olive oil can push it over the edge. So just because you are eating all of those healthy greens, you need to make sure all the other ingredients follow suit. And trust me – no one ever said that a sandwich is off-limits – just like with a salad, it’s important to know how to build a proper one.

5. Leaving the carb off the dinner plate.

This is a really popular mistake. Believe it or not, you can lose weight and enjoy carbs with dinner – actually, I usually recommend it. Too many people think more protein on the plate is far better than adding a carb; however, if we did the math it doesn’t usually work out in the protein’s favor. For example, a plain 8-ounce chicken breast is around 375 calories, but if you were to eat a 4-ounce serving and add a half cup of brown rice, you would save about 78 calories. A small baked potato (topped with salsa) can save you 105 calories, if you stick with a 4-ounce serving of broiled salmon versus an 8-ounce. And besides the calories saving, you will be getting fiber, which overall may help with weight loss.

6. Avoiding your “bad” foods.

This is probably the No. 1 diet mistake. The first question I always ask patients is,“What do you love to eat?” Not what they think they should be eating, but rather what they think they should avoid. Typically, these are the foods I want to make sure they continue to eat. Sound crazy? Truthfully, whenever someone completely avoids the foods they love, it is inevitable that they will feel deprived and give up on healthy eating. The key is to find a way to keep the favorites in the mix without sabotaging weight loss goals. For example: Occasionally having a slice of pizza for lunch with a side salad, so you don’t wind up wanting to sit down for an entire pie. Enjoying French fries with your burger, but losing the bun. Sharing dessert at a restaurant when dining out, while consciously passing on the breadbasket.

7. Trying the next fad diet.

I’m sure you know about this one, but I feel it would be irresponsible of me to leave it off the list. If you hear about a diet that promises quick weight loss, run. If you hear about a diet that eliminates food groups, run faster. And if you think trying yet another diet instead of attempting to make lifestyle changes is the answer, think again.

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Snack Smarter for a Healthy 2015

Today's between-meal bites are not your grandmother's snacks. Current practices and trendy foods we call snacks have gotten an overhaul over the past few years. Gone are the days of traditional “snack foods,” such as a couple of cookies after school or a handful of potato chips while watching TV. Surveys show that snacking is more popular than ever, focusing on taste, convenience, portability and ease – just what American consumers crave.

As highlighted in Food Navigator, market researchers at Dupont found that “more than 86 percent of Americans snack daily and 51 percent of snacking consumers eat three or more snacks per day.” Food markets report a climb in portable snacks, hefty portions and personalization. Individually-packaged hummus and pretzels, name-adorned Coke cans and seemingly endless flavors of chips are all current examples of bites you’ll be seeing more of in 2015.

The right snacks bring to mind the words “satisfaction” and “svelte,” while poor choices could welcome mindless munching and expanded waistlines.

Though your New Year’s resolution may have involved a diet overhaul, you may have come up against a barrage of temptation in your workplace. Even if you’re consuming three nutritionally-sound meals daily, mindless snacking in between can be the culprit of those last stubborn pounds that seem to be clinging to your body. Many workplaces dish out food at every meeting or birthday, and some coworkers’ desks look like candy shops.

If your workplace environment is to blame for snacks that distract you from work and derail dieting efforts, then it might be time to clean up your act at work by removing tempting treats in clear jars and BYOS (Bring Your Own Snacks), so it’s easier to take charge of your choices. Here's your healthy snacking how-to guide for a nutritious 2015:

1. Pair proper nutrients. A nutritionally-balanced snack will help stave off hunger and hold you over between meals. Be sure to include whole-grain carbohydrates, protein and healthy fats for a winning combination.

2. Plan ahead. Prior planning is a surefire way to get the components of a decent snack at your fingertips. You may not feel the need to eat your planned snack daily, but having it in your office desk or fridge is insurance in case you’re struck with a snacking emergency.

3. Look for at least 5 grams of fiber. Whether it's a cup of blackberries or whole-grain crackers, consuming sufficient fiber will help keep you full, prevent chronic diseases like diabetes and keep you, ahem, moving!

4. Include protein. Protein aids in satiety and satisfaction, but you may not need to include as much as you might think. Look for about 5 to 10 grams of protein per snack. Some great sources include nut butters, a few slices of leftover turkey, dried chick peas or Greek yogurt.

5. Stock your desk properly. Choose easy-to-store, non-perishable snacks to keep in your desk at work so you have a nutritious option when a hunger pang hits. Almonds are an excellent choice for their heart-healthy benefits. In fact, a recent study from the Journal of the American Heart Association showed that snacking on the same caloric quantity of almonds versus a muffin led to lower LDL, or “bad,” cholesterol values and waist circumference.

6. Be mindful. Daily mindless munching packs on pounds faster than you can say 2016! Don’t eat while looking at a screen including TV, your computer or your smartphone so that you can eat with your stomach and assess fullness, and eat with your mouth to appreciate flavor.

7. Get a makeover. You may not even realize that your “healthy” snack contains hidden sources of sugar or salt. Be sure to read the ingredient label to find stealthy ingredients. Sugar is the master of disguise, appearing in the form of synonyms including sucrose, corn syrup, brown rice syrup, molasses, malt and cane juice. And don't fall for the word “natural.” At this point, it has no standard definition and it says nothing about calories. Sugar, fat and salt are all natural.

8. Skip store-bought smoothies. You may think you’re doing your body good by snacking on a fruit smoothie, but you may be consuming way more fruit and concealed ingredients, such as cream and syrups, than you may have realized. Make your own smoothie at home for a lighter take. Try my sweet potato smoothie today!

While it’s said that it can take at least 21 days, and up to six months, to change a habit, giving your snacking routine a makeover will have lifelong benefits that you can start today. What’s in your snack drawer?

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