The Right Way To Eat Nuts

Nuts are a delicious snack for those of us who are not allergic to them.  They come in a wide variety with different tastes and textures and have a variety of nutritional benefits.  Nuts are one of the best plant sources of protein, are generally rich in fiber, contain a number of antioxidant phytonutrients, and most of the fat in nuts is of the unsaturated kind.  However, nuts are typically pretty high in calories and it is easy to eat way more than we should at a single sitting without ever realizing it.

So what is the best way to eat nuts and still enjoy their nutritional benefits?  According to new research presented at the American Dietetic Association's recent Food & Nutrition Conference & Expo, you should buy them with the shell still on.  According to a recent news story from Food Product Design, researchers presented data at this conference a few days ago showing that eating in-shell pistachios helps us become more aware of our snacking behaviors.

In one study, volunteers chose their own amount of pistachios as they entered a classroom.  The weight of the portion selected, the portion remaining at the end of the class, and their feelings of fullness and satisfaction were assessed.  Student volunteers offered in-shell pistachios consumed 86 fewer calories than students offered shelled pistachios (125 calories vs. 211 calories).  According to the researchers, in-shell pistachios slowed consumption allowing fullness cues to become active resulting in students eating in-shell pistachios to consume 41% fewer calories while feeling just as full and satisfied as students offered shelled pistachios.

In the second study, subjects were offered pistachios under specific dietary habit conditions.  Individuals were given a bowl containing 4 ounces of in-shell pistachios and an empty bowl into which they placed the shells.  Every two hours during an 8-hour period, 2 more ounces of pistachios were added as needed.  Under one condition, the bowl of pistachio shells was not emptied until the end of the day, while in the second instance, the bowl of shells was emptied every two hours.  Emptying the bowl of shells every two hours caused the study volunteers to eat 48 more calories than leaving the bowl of shells in place all day.  Despite eating 23% fewer calories by leaving the empty shells in the bowl, study subjects reported feeling just as full and satisfied.

This is a truly interesting study that shows us how simple conveniences like eating nuts already shelled can increase the number of calories from snacks we consume.  Many nuts are sold in cans without shells and while they make a delicious snack, many of us find it easy to eat way to many once that can is opened.  Buying nuts still in their shells can help us to slow our snacking down and allow us to feel full more quickly, resulting in us snacking less.  If this is true for pistachios, which can be de-shelled by hand, eating nuts with shells that require the use of a nutcracker might slow us down even more!  The next time you decide to choose nuts for your evening snack, consider buying ones with the shells still on and enjoy!

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Improving School Vending Machine Choices

Many individuals and organizations point to vending machines and other 'competitive food/beverages' (i.e. school stores, snack bars, a la carte items, etc) in schools as a major contributor to childhood obesity and poor diet quality among American children.  Two recent research studies continue to reinforce this theory.

A recent study (free to download) published in the September issue of the Journal of School Health examined the use of 'competitive foods/beverages' by over 2,300 school children in grades 1 - 12.  A questionnaire was used to collect information on food consumption over a 24-hour period, which was then used to assess the children's diet quality and nutrient intake.  The results of this survey showed that 22% of school children purchased and consumed foods from competitive venues during the school day and usage was highest in high school students.  The results of this study also showed that consumption of these 'competitive foods/beverages' resulted in poorer diet quality.  School children consuming these foods typically consumed over 200 calories more than school children who did not purchase these foods.  Additionally, consumption of these 'competitive foods/beverages' resulted in increased intake of sugar and decreased intake of fiber, B vitamins, and iron.

A second study investigated how common it was for middle school students (grades 6 - 8) to buy snacks and beverages from vending machines instead of buying the school lunch.  For this study, data was collected from over 4,300 middle school students using the 2003 Florida Youth Physical Activity and Nutrition Survey.  The results of this survey analysis showed that 18% of middle school students purchased a snack or beverage from vending machines 2 or more days during the previous 5 days of school.  The most commonly purchased food items were chips, pretzels/crackers, candy bars, soda, and sport drinks.

It is clear from these two studies, that vending machines are commonly utilized by school children of all ages, though high school students appear to be the most active users.  While many vending machines provide healthier options in addition to the standard fare to which we have grown accustomed, school children still typically choose the less healthy options.  These and previous studies show us that the presence of vending machines in schools, the choices they provide, and the choices the school children make lead to a poorer diet quality and increased energy intake in school children.

Clearly, we need to make improvements in what we are offering school children through these 'competitive food/beverage' options.  Fortunately, it appears that we are slowly making progress in this direction.  An article published in the Chicago Tribune (May 16, 2010) reports that future vending machines will offer more fresh fruits/vegetables, more appropriate portion sizes, and lower calorie options due to tighter state and federal nutrition standards.  While we still have a long way to go, progress is slowly being made.

Start losing pounds now with my easy diet plan using delicious, low glycemic, protein-packed bars and shakes to satisfy your hunger. Please recommend to anyone who wants to lose weight using a clinically tested diet plan and weight loss program.

Snacking Linked to Reduced Obesity Risk In Children?

A new obesity study published in the American Journal of Clinical Nutrition reports that snacking is linked to a decreased risk of being overweight and a decreased risk of abdominal obesity.

Upon reading that, many of us are probably thinking that these results make no sense.  After all, wouldn't it make more sense that snacking would increase one's risk for obesity if for no other reason than snacking would increase the amount of calories consumed?  Apparently, the impact of snacking on obesity risk in children is understudied and the results have been inconsistent to date.  Some studies have reported that frequent snacking between meals increases obesity risk, while other studies suggest that consuming several small meals throughout the day instead of relying on 1-3 main meals per day helps with weight control.

This new study examined nutrition and body weight data from the National Health and Nutrition Examinaton Survey (NHANES) between 1999-2004.  For this study, teens were categorized based on the number of snacks they ate per day and their percent of total energy intake from snacks.  Differences in various weight measures between these groups were analyzed.  The study investigators reported:

• Increasing levels of snacking by teens was linked to lower body weights, reduced percentage of overweight or obesity, and smaller waist size in addition to reductions in other weight measures.
• The risk for overweight or obesity was reduced by about 60% in teens eating more than 4 snacks per day.
• Eating more than 4 snacks per day was also linked to about a 60% decreased risk for abdominal obesity.
• Similar results were observed when snacking was examined as a percentage of total dietary intake.  Consumption of snacks at a level greater than 20% of total energy was linked to reduced risk for overweight and abdominal obesity.  

These are both interesting and somewhat puzzling results that will probably continue to fuel the debate regarding snacking frequency in teens and weight control.  These inconsistencies are liable to be due to such things as the types of snacks consumed and whether beverages are included in a study's definition of snacking.  If the snacks being eaten are of poor nutritional quality (high in energy, low in nutrients), then snacking might have the potential to increase obesity risk.  In contrast, if the snacks are healthier and nutrient rich, then snacking might have weight management benefits.  This new study does not appear to mention if the types of snacks were determined.  Instead, this new study appears to be looking at snacking as a general eating pattern regardless of the types of snacks consumed. While nutritionists and other food researchers continue to explore the impact of snacking on weight management and obesity, it is best if we all choose healthy snack options.  This could be as simple as choosing fruits and vegetables for snacking or taking the time to look for snacks that have more protein and carbohydrates than fat content.

Snacking can be a great way to curb mid-morning, mid-afternoon, and late evening hunger.  Each serving of my Crispy Lace Non-Naughty Nibbles contains 7 grams of protein, 2 grams of fiber and only 100 calories, making them a delicious snacking option.  Visit us at www.drtabor.com to learn more about my delicious foods!

Dr. Tabor's Diet Recipes

Listed below are some of my favorite recipes, I hope you enjoy them as much as I do!

Chocolate Banana Bliss

• 1 chocolate protein shake packet
• 8 - 16 oz. cold water
• 4 ice cubes
• 1 banana (fresh or frozen)

Mix in blender until smooth.

Double Mocha Melt Off

• 1 mocha protein shake packet
• 6 oz. cold water
• 6 oz. brewed coffee
• 4 ice cubes

Mix in blender until smooth

Strawberry Cream Dream

• 1 vanilla protein shake packet
• 8 - 16 oz. cold water
• 4 oz. plain yogurt or skim milk
• 1/2 cup frozen strawberries

Mix in blender until smooth.

Peanut Butter Cup-O-Perfection

• 1 chocolate protein shake packet
• 8 - 16 oz. cold water
• 4 oz. plain yogurt or skim milk
• 1 Tbsp. natural peanut butter

Mix in blender until smooth.

Orange Jubilee

• 1 vanilla protein shake packet
• 12 - 16 oz. orange juice
• 4 ice cubes

Mix in blender until smooth.

Bahama Vanilla Vacation

• 1 vanilla protein shake packet
• 8 - 16 oz. cold water
• 1/2 cup frozen tropical fruit (mango, pineapple, or papaya)
• 1/2 Tbsp. coconut extract

Mix in blender until smooth.

Pina Colada Caress

• 1 vanilla protein shake packet
• 8 - 12 oz. cold water
• 4 ice cubes
• 1/3 cup pineapple chunks
• 2 tsp. coconut extract

Mix in blender until smooth.

Root Beer Bonanza

• 1 vanilla protein shake packet
• 12 - 16 oz. cold diet root beer

Mix in blender until smooth.

Fruit Bar Blast Off

• 1 protein bar cut into 1/4 inch slices
• 1 banana, apple or strawberries cut into 1/4 inch slices

Eat slice of bar with slice of fruit.

Non-Naughty Nibbles Trail Mix

• 1 bag non-naughty nibbles
• 1/2 cup dry roasted peanuts
• 1/2 cup raisins and chocolate chips

Try nibbles in soups and salads!

Find more recipes at www.DrTabor.com/Recipes

Are You Getting Enough Fruits & Vegetables?

Numerous studies have reported that consuming adequate amounts of fruits and vegetables helps to lower the risk for chronic health conditions and can be an important aspect of weight management.

Fruits and vegetables are nutrient-dense foods, which means that they contain a high level of various nutrients (fiber, vitamins, minerals, etc) while being low in calories.  In contrast, energy-dense foods are high in calories and low in nutrients.  Because of this, following a diet rich in energy-dense foods often leads to either consuming too many calories, consuming inadequate levels of needed nutrients, or both.  Therefore, it is important to eat plenty of fruits and vegetables in order to get all the nutrients we need without consuming too many calories.

But how much do we need?  According to Fruits & Veggies Matter, a website from the Centers for Disease Control & Prevention, the amount of fruits and vegetables that we each need depends on our age, sex, and level of physical activity. Adult women over 19 years of age that are moderately active (30 – 60 minutes of physical activity per day beyond everyday life activities) should include 1.5 – 2 cups of fruits and 2.5 cups of vegetables.  In contrast, moderately active adult men need to consume slightly more, 2 cups of fruits and 3 – 3.5 cups of vegetables.  The Dietary Guidelines for Americans recommends eating more vegetables than fruits as part of a healthy eating plan, partly because vegetables typically contain fewer calories than fruits.

While this might seem like a lot of fruits and vegetables, there are plenty of ways to get in your daily requirements.

• Redesign your plate… instead of focusing on meat and pasta; make half your plate a combination of fruits and vegetables.
• Make fruits and vegetables that require little to no preparation your main snacking option.  Apples, oranges, bananas, grapes, and baby carrots make delicious and nutritious mid-morning, mid-afternoon, or evening snacks.
• If you are having yogurt for breakfast, add sliced fruit or berries to make a refreshing way to start your day.
• Add fresh or frozen vegetables to any casserole or pasta dish.  Not only does this help you reach your daily requirement for fruits and vegetables, but it also reduces the calorie-content of the meal on a cup-for-cup basis.

While it can be easy to get enough fruits and vegetables in our daily diet, it probably will not happen without a conscious effort.  So the next time you go shopping for food, make a point of adding a variety of fruits and vegetables to your grocery list in place of less healthy, energy-dense options.

Eating enough fruits and vegetables is an important part of my easy diet plan.  Visit us at www.drtabor.com to learn more. 

Meal Pattern Trends in U.S. Children & Adults

A new study published online ahead of print in the American Journal of Clinical Nutrition examined trends in eating occasions in the United States over a 30-year period between 1977 and 2006.   For this study, the researchers collected data from 4 different food and nutrition surveys conducted between 1977 and 2006 that included information from more than 28,000 children and more than 36,000 adults.  Analysis of this food and nutrition data provided some interesting insight into our eating habits.

Eating Occasions.  The number of eating occasions increased over the 30-year period for all ages.  The average number of eating occasions in 1977 was about 3, which increased to about 5 occasions per day in 2006.  As one might expect based on an increase in the number of eating occasions per day, the interval between eating occasions decreased substantially over the last 30 years.  From 1977 - 2006, the amount of time between eating occasions decreased by about 1 hour.

Meal/Snack Size.   The size of meals and snacks we consume has also changed dramatically over the 30-year study period.  Compared to 1977, U.S. children consumed about 62 calories LESS at meals in 2006.  Unfortunately, this was more than offset by the 180-calorie INCREASE from snacking occasions.  Adults consumed more calories at both meal (~123) and snacking (~180) occasions.

Total Calorie Intake.  These changes in eating behavior (eating more often and consuming more food overall) has lead to an increase in calories consumed over the 30-year study period, 2,090 calories per day in 1977 versus 2,533 calories per day in 2006.

Overall, these survey data show us pretty clearly that we eat more often and more total food each day now than we did 30 years ago.  The reasons for this are numerous and complex.  For example, some research has suggested that eating smaller meals more frequently is a good way to either maintain or lose weight; however, it is important to remember the 'smaller meals' part of that equation.  With the increase in portion sizes over the years, the definition of small has changed, so we might find ourselves eating more frequently, but eating more than we realize.  The National Heart, Lung, and Blood Institute (a part of the National Institutes of Health) published their Portion Distortion quiz/presentation back in 2003 and 2004.  This is a fun and informative quiz on portion sizes if you ever want to see (1) how they've changed over the last 20 years and (2) the amount of exercise required to burn off those extra calories.

A well-structured eating plan is a great way to re-learn healthy eating habits.  To learn more about my delicious foods and easy plan, visit us at Dr. Tabor's Diet.