Nutrition Made Simple

KILLER POPCORN - at least for our waist

Bring your own popcorn is the way to go!!!

The Center for Science in the Public Interest (CSPI)has come out with the newest analysis of the movie popcorn we all enjoy.

In summary CSPI's labs found the following popcorn nutrient values:

- Regal:  medium and large = 1,200 calories, 60 grams saturated fat                                                        small = 670 calories and 34 grams of saturated fat

- AMC:  large = 1,030 calories, 57 grams saturated fat                                                                             medium = 590 calories, 33 grams saturated fat                                                                                            small = 370 calories, 20 grams saturated fat

- Cinemark:  large = 910 calories, 4 grams saturated fat                                                                           medium = calories, 3 grams saturated fat                                                                                                      small = 420 calories, 2 grams saturated fat

‘Two Thumbs Down’ for Movie Theater Popcorn

New Lab Tests of Movie Theater Popcorn Show Shocking Calories, Saturated Fat, and Sodium:  Bad Choices at Bad Prices

WASHINGTON—It’s hard to picture someone mindlessly ingesting three McDonald’s Quarter Pounders with 12 pats of butter while watching a movie.  But according to new laboratory analyses commissioned by the nonprofit Center for Science in the Public Interest, that food is nutritionally comparable to what you’d find in a medium popcorn and soda combo at Regal, the country’s biggest movie theater chain:  1,610 calories and three days’ worth—60 grams—of saturated fat.  (Nutrition aside, that combo costs $12—for raw ingredients that must cost Regal pennies.)

            Regal told CSPI that its medium popcorn has 720 calories and that its large has 960.  But CSPI’s lab tests found that those numbers were understated.  Regal’s medium and large sizes each had 1,200 calories and, thanks to being popped in coconut oil, 60 grams of saturated fat.   (The large size looks bigger, but costs a dollar more and comes with free refills.)  A “small” at Regal has 670 calories and 34 grams of saturated fat—about as many calories as a Pizza Hut Personal Pepperoni Pan Pizza.  Even shared with another person, that size provides nearly a day’s worth of saturated fat.  And every two tablespoons of “buttery” oil topping adds another 260 calories. 

            AMC, the second largest theater chain, which also pops in coconut oil, a large popcorn has 1,030 calories and 57 grams of saturated fat; a medium has 590 calories and 33 grams of saturated fat; and a small has 370 calories and a day’s worth—20 grams—of saturated fat.  (Like Regal, AMC reports calorie counts lower than those returned in CSPI’s lab tests.)  AMC’s butter-flavored oil topping ads 240 calories per 2-tablespoon serving.  Asking for it is like asking for oil on French fries or potato chips, according to CSPI.

            Third-largest Cinemark pops in heart-healthy (but equally caloric) canola oil.  A large has 910 calories with 4 grams of saturated fat; a medium has 760 calories and 3 grams of saturated fat; and a small has 420 calories and 2 grams of saturated fat.   Though popping in canola gives this chain’s popcorn far less saturated fat than its competitors, it had the most sodium—several times as much as AMC.  A large popcorn from Cinemark has 1,500 milligrams of sodium—a day’s worth for most people.  And while Cinemark uses a “buttery” oil topping similar to the toppings used at Regal and AMC, at some outlets, particularly in the West, it uses a topping made with real butter.  That version has 18 grams of saturated fat per 2-tablespoon serving.

            “It’s hard enough for Americans to maintain a healthy weight even when limiting their eating to breakfast, lunch, and dinner,” said CSPI senior nutritionist Jayne Hurley.  “Who realizes that they might be taking in a meal’s worth of calories during a movie?  Splitting a medium popcorn with two other people sounds like a reasonable thing to do, but who would think they’re getting an entire day’s worth of saturated fat?”

            CSPI also took a look at the sodas and candies sold at the movies.  A small non-diet soda ranges from 150 calories at Cinemark to 300 calories at Regal.  Mediums have 300 calories at AMC and Cinemark and 400 calories at Regal.  With 33 teaspoons of sugar in nearly 2 quarts—54 ounces—Regal has the largest large soda, with 500 calories.

            The oversized boxes and bags of candy sold at movie chains are universally high in calories.  A 5-ounce bag of Twizzlers has 460 calories and 59 grams of sugar.  A 7-ounce box of Nerds has 790 calories and 185 grams of sugar.  Chocolate candies are surprisingly high in saturated fat.  A four- to five-ounce box of Butterfinger Minis, Raisinetes, or Sno-Caps has between 400 and 500 calories and at least a half a day’s worth of saturated fat.  An 8-ounce bag of Reese’s pieces is just a cup of candy.  But with 1,160 calories and 35 grams of saturated fat, it’s like eating a 16-ounce T-bone steak plus a buttered baked potato.

            “Sitting in the dark, absorbed by a movie, we pay no attention to what we’re eating—and movie theater chains are offering only bad choices at bad prices,” said Hurley.  “The healthiest snack to buy at the movies is no snack at all.”

The study, published as the cover story in the December issue of Nutrition Action Healthletter, updates a famous exposé the group conducted 15 years ago.  For Regal and AMC, CSPI tested samples from theaters in the Washington, D.C. area.  For Cinemark, samples came from Texas, Illinois, and Maryland.

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The Center for Science in the Public Interest (CSPI) is a nonprofit health-advocacy group based in Washington, D.C., that focuses on nutrition and food safety.  CSPI is supported largely by the 850,000 U.S. and Canadian subscribers to its Nutrition Action Healthletter and by foundation grants.

That's the question Steve Gelman asked me for the blog Live Right Live Well. 

http://liverightlivewell.com/feature/max_nutrition/index.html

Yes, yes, we know that you know that eating broccoli is good for you. But did you know that cooking it incorrectly can destroy the health benefits? Or that failing to spot just one word on the label of cooking oil can deprive you of vital nutrients? And are you aware of a common mistake that strips the vitamins from fruit that you buy or store in the fridge?

“You must always be aware of nutrient retention if you want to get the biggest health boost from food,” says Jennifer Crum, a dietician with New York University Medical Center in New York City. “And the way you cook, buy and store food can make a big difference in how many nutrients it retains. This is especially true for fruit, which is very sensitive to heat and light.” To maximize the nutrients in the food your family eats, follow these 10 simple dos and don’ts from the experts:

Better Buying
DON’T buy “blended” cooking oil Blended oils are usually dominated by the cheapest and least-healthful oil listed on the label. Instead, look for single-source oils such as pure canola or pure olive.

DO buy fruit whole Nutrients in fruit can be diminished by exposure to air, so buy melons and other fruit whole, rather than cut in halves, quarters or cubes, says David DeVellis, M.D., a Groton, Mass. nutrition consultant and a medical editor at the University of California Berkeley Wellness Letter.

DO make sure fish is fresh All fish are rich in nutrients. To get the biggest health boost from fresh fish -- as well as the best taste -- buy only those that the store keeps on ice and covers with ice. The fish should have bright, glossy skin; clear, bulging eyes; tight scales and firm flesh. The aroma should be clean and briny, with no whiff of iodine, ammonia or strong fishiness. Crum says that fatty fish, such as salmon and mackerel, are packed with valuable omega-3 fatty acids; white fish, such as halibut, have lots of protein and can substitute for meat if you need to reduce the fat in your diet; shellfish provide the most iron.

Smart Storing
DON’T cut fruit and vegetables before storing Once you slice and dice, fruit and vegetables begin to lose vitamin C, says Marisa Sherry, a dietician with Mt. Sinai Medical Center in New York City. So store fresh produce whole and unwashed in your refrigerator to retain the most nutrients until you’re ready to eat.

DO put soups and stews in the refrigerator overnight The next day the unhealthy fat will have congealed on top, and you can simply skim it away, leaving the healthy nutrients intact. You can do the same thing with stock and sauces, adds Crum.

Crafty Cooking
DO cook vegetables Cooking vegetables until they’re just tender releases nutrients so that they are absorbed more readily into the body than if the vegetables were eaten raw, says Crum. What’s more, research conducted at Cornell University indicates that, compared to raw tomatoes, tomatoes that have been cooked for 30 minutes by any method -- on pizza or in sauces, for example -- have significantly higher levels of the heart-healthy antioxidant lycopene.

DON’T boil away vitamins Boiling vegetables, especially in large amounts of water, drains away essential vitamins, says Sherry. Steaming or stir-frying retains the most nutrients. This is especially true of broccoli, but in general, the less water most vegetables are cooked in, the healthier they will be.

DON’T remove the skin from potatoes This is because most of the nutrients in potatoes are near the surface, says Crum. Instead, scrub potatoes to remove dirt, then bake, steam or heat them in a microwave to preserve vitamins.

DO cook carrots with a bit of olive oil A little monounsaturated fat can make it easier for your body to absorb the vital antioxidant beta-carotene, says Crum.

DO roast meat and poultry on a rack This allows fat to drip away for the best heart-healthy results, says the American Heart Association. In addition, use low-fat broth instead of pan drippings for basting.

I was featured in the January issue of ADA Times.

By Kate Schwartz

As resident nutritionist for five Gold’s Gyms in central Atlanta, Karyn Lyon, RD, LD, has as many clients as she can handle. Her clients lose weight, complete triathlons and improve their competitive times. She works with a supportive staff who know personal trainers should defer to registered dietitians in dishing out nutrition advice. A dream job, no? Well, maybe. A substantial amount of the rewards — and headaches — of working at a health club can depend on how you feel about soliciting clients and working on commission. While some RDs are comfortable with these circumstances, that’s not the case for all.

Lyon got her start at fitness clubs in 2006 through a combined interest in sports nutrition and lack of desire to continue working in clinical dietetics after six years. ”When I noticed a new gym being built near my home, I decided to apply,” she says.

“I thought I would be working with marathon athletes or professional body builders.” As it turns out, athletes account for fewer than 10 percent of her clientele. “I left the clinical setting for a health club and still a majority of my clients have high blood pressure, high cholesterol and heart disease.”

However, she found gym members were more serious than the average person about making lifestyle changes for their health and more willing to follow recommendations.

“Sometimes their commitment is a result of a health scare and they have realized it is time to get it together,” says Lyon. “Plus, when it’s their own money they’re spending, people tend to want to make the most of it.”

Like many RDs in a health club setting, Lyon works on 100-percent commission. She finds it empowering and likes being in full control of her earning ability.

“I’m in charge of selling my services and I receive a fee based on my clients,” says Lyon, who designs packages that incorporate both personal training and nutrition. Her best-selling program is a six-month package for $576. Of that total, she keeps a little more than half and the gym gets the rest.

But some RDs find bringing in clients and selling sessions to be less enjoyable, and they find gym members to be less interested in their services.

Amber Hoover, RD, LDN, started working in August 2006 with a gym located near her full-time job at a state mental health facility in Kinston, N.C. The idea of popping over after work to meet with clients was appealing; but within a few months, Hoover approached a second gym because she felt she had exhausted her possibilities at the first.

“Once they met their health goal, the members weren’t interested in seeing a nutritionist anymore,” Hoover says. “I saw one lady about four times until she had lost 25 pounds. Then she was gone. Or members would come for a consultation, ask a bunch of general nutrition questions and then never return because they think they got all they needed.”

Money also became an issue for Hoover. Initially, she received about 20 percent of the amount her clients paid for nutrition counseling, with the club taking the rest.

“At that point I was a new dietitian with no experience in standing up for my services,” says Hoover. “After about two months, I renegotiated for 50 percent, which they gave me, but reluctantly. It was a good lesson on the importance of compensation research, having your rates on paper and sticking to them.”

Lisa Stillman, RD, LD, MPH, of Peachtree City, Ga., encountered similar problems working part-time at a gym. The gym’s owner encouraged Stillman to “be visible,” promoted her services and paid her to hold open seminars for gym members. Still, she found it difficult to attract clients.

“The members were generally healthy people, mostly 40 and younger, and it was hard to convince them that they don’t know everything they need to about nutrition,” says Stillman. “My impression was that many felt exercise was more effective than proper diet.”

Mariah Ledin, RD, LD, works for Lifetime Fitness in Plymouth, Minn., where 12,000 members keep her busy. Ledin hosts nutrition seminars to attract clients and collaborates with fitness trainers on a team weight-loss program. It’s not unusual for her to counsel more than 100 people a week.

Like other employees at the gym, Ledin’s pay is based on the number of members she works with, in addition to revenue from products and services she sells, including one-on-one sessions, group training and other fitness and nutritional products. “You have to be comfortable with sales and making product recommendations to clients.”

Those who don’t mind working on a commission basis say there are plenty of rewards to working in health clubs and gyms, for veteran and newly credentialed RDs alike.

“It is wonderful to work with clients who are enthusiastic and ready for change,” says Lyon. “They’re already in the gym and generally committed to shaping up their diet.”

Stillman agrees. “Though parts of it were trying, working at the gym was an excellent way to get back into the work force after raising my daughter.”

Hoover calls working in gyms “a great learning experience. I didn’t have much of a business background going into it, but I taught myself a lot and have since opened my own consulting business.”

One more thing: “You usually get a free gym membership,” Hoover says. “So that’s a nice perk!”

Kate Schwartz is a freelance writer in Chicago.

SIDEBAR

Working with Your Competition

As every RD knows, other health professionals aren’t shy about providing nutrition advice, whether they are qualified to do so or not. How do you handle fitness trainers who give nutrition counseling to their clients?

“At first it was very challenging,” says Karyn Lyon. “The personal trainers didn’t accept me as a professional and wanted to cover nutrition themselves.”

Lyon expressed her concerns to her manager, mentioning the gym’s potential liability since Georgia has a dietetics licensure law. Now, the gym’s trainers must sign a waiver stating they will not give nutrition advice.

“It was a little tense at first, but after about two months the trainers began to see results with my clients,” says Lyon, who emphasizes that RDs interested in the gym or health club field must be willing to work as a team. “Now they respect my expertise and come to me for nutrition information.”

Marisa Sherry, MS, RD, a nutrition research coordinator at Mount Sinai Hospital in New York City, sought a job at a health club to do more one-on-one counseling. But after dozens of calls, she came up empty because staff fitness trainers at many gyms are also staff nutritionists.

“They conduct skin-fold tests, measure waist circumference and develop eating plans for clients, including those with chronic diseases like diabetes and cardiovascular disease,” says Sherry. “When I would ask if the trainers were licensed, the gym managers would say, ‘Oh, we’re not doing medical nutrition, just general fitness nutrition.’”

In the end, Sherry decided to redirect her efforts and is now honing her skills  working in a private practice in New York.

“Managers may genuinely want to help members achieve their health goals, but fitness centers are not clinics, they are businesses,” says Lisa Stillman.

She was brushed off when she expressed concern about trainers pushing products containing ephedra. The products were taken off the gym shelves only after ephedra was banned by the U.S. Food & Drug Administration.

Amber Hoover had a similar experience when she discovered a fitness trainer distributing a list of “approved foods” to members. According to the trainer, clients could not eat any food that wasn’t on the list, which included neither milk nor fruit.

“When I told the owner, he said he agreed with the trainer because the sugar in fruit and fat in milk didn’t help in weight loss. After that, I took matters into my own hands and worked hard to educate the staff on why dairy and produce are important parts of a healthful diet. I wasn’t able to convince all of the trainers, but a majority of them came around,” says Hoover.

Stay Awake Without Caffeine

Tell me, does this sound like you….

Sitting at your office desk and you suddenly feel your head hit the keyboard and its only 3pm….You grab a cup of coffee, a quick and easy way to stave off afternoon hunger.

WRONG!!!!

The caffeine can have a roller coaster effect on your energy causing edginess and can also interrupt your sleep cycle if you drink it later in the day.

The best way to take that afternoon edge off - sorry not by crawling up with a blanket - is with healthy, work snacks. 

Lets try raw vegetables yummy…boring!!!

Pep up your afternoon with something you will enjoy.  Try these:

• ½ frozen banana or apple with 1 tbsp. peanut butter
• 2 graham crackers with low fat cream cheese
• Lowfat yogurt with fresh, frozen or canned fruit
• 5 Crackers with 2 cubes low fat cheese or string cheese
• 1 rice cake with 1 tbsp. part-skim ricotta cheese
• ½ Toasted English muffin with jelly
• 12 baked tortilla chips with salsa
• 10 Almonds or Cashews
• Campbell’s Soup At Hand, Vegetable Medley
• 2 ounces of Lean Roast Beef
• 5 crackers w 3 Tbsp Hummus

A combination of protein and carbohydrates is a great way to balance the needs of your body, but most importantly in the afternoon, those of your brain...Now wake up!!!!!!!!!!!