The five most common artificial sweeteners found in all kinds of products today are sucralose, aspartame, saccharin, neotame, and acesulfame potassium. Ironically, out of these, the two most common sweeteners, sucralose and aspartame, might also be the most dangerous. Did you know that sucralose, aka Splenda, is made by chemically altering sugar with chlorine? Just recently I was reading a low fat zucchini bread recipe and it calls for a 1/2 cup of Splenda in the mix and 6 packets of Splenda to be sprinkled on top of the bread. Mmmm … chlorine bread. Anyway, there is plenty of scientific stuff out there showing these artificial sweeteners are bad … but you don’t need me to tell you that.

But beyond the fact that this stuff is probably bad for you, did you know that it might not even help you lose weight? Some studies show that artificial sweeteners actually leave you feeling hungrier causing you to consume more calories than if you just ate the real deal to begin with, and other studies show that slows down the body’s metabolism … so even if you refrain from eating more, your body is slowing down the processing of what you did eat. Probably unhealthy and it may not even work? Sounds like a bum deal to me. Honestly, do you think you can beat Mother Nature?

This artificial sweetener craze has become an epidemic (in my opinion) … from blogs, to recipes, and even my beloved Biggest Loser. This crap is taking over! But again, putting aside the scientific stuff, ask yourself … does it make sense to consume large amounts of man made chemicals in the name of ‘health’? Can this lovely sweet chlorine byproduct actually be good for me? If you truly feel the balance of the risks is acceptable – then maybe it is worth it for you. For example, a morbidly obese person or someone with diabetes could probably justify the risks. But for the rest of us, my mantra is if you want to be healthy and loose weight - just don’t eat the bread, or whatever. Or if you choose to eat it, eat a smaller portion without the artificial sweetener. Or hell, just eat it and be fat. I would personally prefer that to the risk of ingesting this stuff. But, at the end of the day, that is why artificial sweetners are so popular. It is a quick fix. It is a way to have your cake and eat it too (literally and figuratively). The marketers love this stuff: ‘buy our product, it tastes almost the same but has no calories.’ True enough, but what they don’t mention is the long term health risks or the short term effects of eating more and a slower metabolism.

As I said – just my opinion. I’d love to hear yours.

Stay Strong,

Kristi

Although it is an expensive habit, at almost $2.00 a container, it is well worth the money. With 15-24 grams of protein per container, 90-140 calories, and under 8 grams of carbs and sugar it is well worth every penny. I have recently cut a deal with the local dairy manager, who is also a patient of mine at the dental office. He is now sellling it to me by the case for cost...sweet! I have tried every brand name from Fage to Oikos, from Oikos to Chobani, from Chobani to Voskos, and from Voskos to Trader Joe's brand. My favorite, and lowest in sugar and carbs, is the plain non-fat kind. Voskos and Trader Joe's having 22-24 grams of protein per container. And we all know the importance of protein see my post entitled Your Friend: Protein.

While it may be thick in texture, it keeps me going all morning. Many people are skeptical at first, but once I convince them to buy it, they are hooked. In fact, I have had a hard time even finding it on the shelves at my local grocery store, one of the reasons why I order it by the case. I notice that a lot of other bloggers have found a fond place in their hearts for protein yogurt as well. Next time you are at the store, instead of reaching for that bagel or box of Lucky Charms, grab a protein yogurt to start your day off right. If the taste is too bland for you, you may want to add fresh berries or a little granola to give it some flavor. Let me know what you think.

Stay Strong,

Kristi

We personally find that this place is well worth the effort of driving there and back. You can buy most of the stuff there you can get anywhere else: everything from fruits and vegetables to meats and dog treats. But a lot of their products are organic, and are often low in sodium. All their fish and frozen fruit are supposedly 'flash frozen' soon after being caught or picked, which means they keep more nutrients and taste better. I can't vouch for the former, but it all definitely tastes good. They have organic meats and poultry and lots of healthy but tasty snacks, hummus, salsa, and dips. The portions are also not gigantic, which I just think is more convenient. And every day they have a free sample of one of their tasty treats. Yesterday was corn beef and cabbage. Even though I am not a fan, I gave it a try ... I tend to make irrational food purchases when I am hungry. It was delicious. They also always have their fresh coffee out to sample daily. The worker’s wear goofy shirts and really love their job and seem to be having tons of fun.

Now that I have found Trader Joe’s I rarely go to the big grocery store. If I cannot get it there, I look for a small local grocer, farm, or farmer's market. I find this works best for us now that we eat healthier. Back in the day of Bagel Bites and Cheese Puffs this selection of stores would have been problematic. There is a basic rule that at a traditional grocery store you should stay around the perimeter because that's where the healthy food is. The problem is I tended to roam a little too much in the middle. By going to a small produce store or Trader Joe’s it alleviates at least some of the temptation and at least insures a reduction in preservatives, additives, etc. So if you are tired of your grocery store you might want to check out Trader Joe’s if you have one near you.

Stay Strong,

Kristi

1.    Greek Yogurt (Fage, Oikos, Trader Joe’s brand) - Approx. 90-120 calories, depending, on the brand. 15-22 grams of protein, sugars 7g, carbs 7g, thick texture and great taste. If you are bored eating plain, add some low fat granola and/or blueberries.

Designer whey protein powder with skim milk and frozen fruit - approx. 250-300 calories, 25-30g of protein, 2g of fat and low in carbs and sugar.

3.    Zone Bars (my fav is chocolate peanut butter) - 210 calories, 15g of protein, fat and sugar is higher than the snacks listed above, but not terrible. Kind of like eating a candy bar, but with nutrients and less fat.

4.    Soy Crisps (my fav is chedder cheese) - approx. 25 crisps for 110 calories, fat 2g, protein 7.5g, and 17g carbs

5.    Raw Trail Mix (almonds, raisins, walnuts)-  Varies depending on brand, but the key is to buy raw.

(As a side note – and you may already know this, small meals/snacks throughout the day not only help speed up your metabolism, but also help keep your blood sugar steady. With a steady blood sugar level, you are less likely to binge eat and crave those nasty, but to die for, sweets.)    

Stay Strong,

Kristi

I know what you are thinking - 'tell me something I haven't heard before.' But bear with me, and let's take a moment to talk about protein. Protein is important, and most of us are getting too much of the bad, and not enough of the good. What is bad protein? red meat, cheese, egg yolk. Good protein? fish, chicken, nuts, beans, and whole grains. 

When a diet high in protein is combined with reasonable carb intake, amazingly rapid weight loss will happen almost overnight. OK, that's not true, but I want to make sure you are paying attention. Protein helps build lean muscle mass, and since it takes longer to digest, you feel full longer, and your metabolism speeds up because your body has to work harder to process it. Protein needs vary depending upon age, activity level, etc., but a good rule of thumb is 60 grams of protein for a typical adult, or about 25% of your daily caloric intake. As a simple approach, try to substitute a few carb based meals or snacks per week with meals or snacks that are higher in protein. This approach that does not require too much commitment, but over time, it will help with muscle growth and steady weight loss. And as I often say, once you start seeing results, sticking with and improving on your new habits will come easily.

Stay Strong,

Kristi