Should Santa Diet?

With so much focus on the obesity epidemic in the United States, you might think that St. Nick should lighten up a bit. After all, he is a role model of sorts for America’s children. But would the world be a better place with a thin Sana Claus? Is forcing Santa to lose weight going too far? Can a fat Santa be a healthy Santa?

Let’s explore if Santa’s weight problem is, indeed, a problem. Studies show that fitness level is a better measure of someone’s health than their weight. Although weight is still a risk factor by itself for heart disease, diabetes, and some cancers. But if Santa passes the following tests, we should not worry too much about his weight:

Ø  Blood Pressure below 120/80

Ø  Blood Sugar below 100

Ø  Cholesterol below 200

Ø  LDL’s below 100

Ø  HDL’s above 60

Ø  Triglycerides below 150

We know that Santa gets plenty of exercise on Christmas Eve but he needs to be walking (or snow shoeing) at least 30 minutes on most days of the week as well. I would suggest that Santa give up the corncob pipe since tobacco use increases his chances of getting heart disease and several kinds of cancers. Not smoking would also help Santa deliver presents without getting out of breath. But Santa still needs to eat a balanced diet. Here’s how you can help Santa out.

Healthy Santa Snacks:

Ø  Milk. Santa needs milk to wash down those cookies. Milk is loaded with protein that will keep Santa’s muscles strong as he unloads all of our presents. It’s also got calcium to lower Santa’s chances of breaking a bone in case of a hard landing. 

Ø  Cookie Control. If you’re sticking with the traditional Santa snack of milk and cookies, be sure to practice portion control. Remember, you’re not the only one leaving him food. No more than one or two Oreos (50 calories each) should sustain Santa until he gets to the next house. 

Ø  Think Mediterranean. Santa needs fat in his diet to stay jolly so let’s make that fat the healthy kind. The Mediterranean diet is packed with healthy plant fats like nuts and olive oil. So how about leaving Santa some hummus and pita chips?

Ø  Nuts and Seeds. Nuts and seeds are also healthy fats and if Santa is getting behind on schedule, they travel well. He can throw them in his sack and be on his way. The reindeer like them too.

Ø  Balance with Fruits and Veggies. Santa cannot live on cookies alone! He would welcome some carrot sticks with ranch dressing or a banana that he can take with him on the sled. Why not pack up some apples with peanut butter for the trans-Atlantic leg of his trip?

Ø  Don’t Drink and Fly. Save the alcohol for Christmas night. When I was a kid, my dad told me that Santa really wanted a beer or a glass of scotch (no ice) for his snack. But that’s not really a very good idea. Don’t leave Santa alcohol. Drinking and flying is a no-no.

Beth Kitchin, PhD, RDN

Assistant Professor of Nutrition Sciences

University of Alabama at Birmingham

Bad Dietitian: I Eat Regular Peanut Butter. Here's Why.

Am I a bad dietitian because I don’t eat “Natural” peanut butter? I’ve been a regular old Jif girl since I was a kid. It’s still what I eat as a 50-something woman. But I keep seeing tips from nutrition experts telling me I should eat natural peanut butter because it’s lower in fat, saturated fat, and added sugars. Regular peanut butters add oil and sugar - but is it enough to matter? I did some sleuthing before giving up my beloved Jif.

I picked out several peanut butters whose labels suggested they might be healthier than regular peanut butter. Then I compared them to the giant jar of Jif I keep at work.  I focused on their calories, total fat, saturated fat, total sugar, added sugar, protein, sodium, and fiber. None of them had any trans fats because partially hydrogenated fats are no longer allowed in foods.They all had the same amount of calories except the Peter Pan Simply Ground that was 20 calories higher than the others. All had the same fat and saturated fat. 

Peanuts have some natural sugar in them so they all had some sugar. The added sugar number shows you how much the producer added. The only one that had a significant amount of added sugar was the Peter Pan Simply ground at 6 grams (1 ½ teaspoons). The others  had 2 grams of added sugar, which is about half a teaspoon. Smucker’s Natural was the most natural – with only ground peanuts and a little salt added so it had no added sugar. But when you look at total sugars, Smucker's only wins by a gram. 

All were reasonable in sodium when you consider that daily value is 2300 or fewer a day. So Jif’s 140 mg only represents 6% of your daily sodium limit. All were the same in protein – except Smucker’s Natural that edged out the others by on gram.

So the bottom line is that most peanut butters are pretty similar in their nutrition. Read the labels to compare. As you can see from my analysis here, Peter Pan "Simply Ground" sounds super healthy but was the highest in calories and added sugar. Natural peanut butters may have slightly less added sugar, sodium, and saturated fat. But the difference is slight. So unless you really like the way they taste, stick with what you like.  Some, like Peter Pan Simply Ground, give you the impression that they’re healthier when they’re not! So I’m sticking with my Jif. 

Beth Kitchin PhD RDN

Assistant Professor, Nutrition Sciences

University of Alabama at Birmingham 

Handling Halloween Candy

The biggest candy-eating holiday of all is here. Instead of struggling with limiting your kids’ Halloween candy eating, let it be an opportunity to teach your kids moderation with their eating habits.

Let’s start with dispelling two big myths about sugar:

        Sugar Does Not Cause Hyperactivity: Many studies clearly show that sugar does not cause hyperactivity. It may make kids go nuts because they’re so excited to get it but it does not actually change behavior. Parent’s expectations may have something to do with their perceptions of their child’s behavior. One study showed that when researchers told parents that their children ate sugar – even when they had not – they perceived that their behavior was worse.

·      Sugar is Not More Addictive than Cocaine: We see these headlines all the time. In fact, there was one last week “Chocolate Chip Cookies Are Addictive like Cocaine”. These headlines are click bait. While sugar can increase dopamine, it does it in a very different way than cocaine. Cocaine is a powerful stimulant and is highly addictive. If sugar were as addictive as cocaine, we’d all be in rehab.   

Halloween is actually a great time to help your kids develop behavioral control with sugar.

Tips for a healthier Halloween:

•         Don’t be too restrictive The more you restrict them, the more they’ll want it.
•          Feed your kids a good dinner before they go out – this will keep them from bingeing on candy!
•          Teach Safety. For safety purposes, teach your children not to eat any of the candy they get until you’ve checked it out when they get home. But keep in mind that the scary things you’ve heard about tainted Halloween candy is exaggerated. The biggest danger to kids on Halloween night is not tainted candy but bad drivers.
•         Let them eat as much as they want Halloween night. When they come home from trick or treating, allow them to eat what they want. However, after Halloween, let them choose a few pieces to eat at one time. 
•          Challenge them to see how long they can make their candy last. Teach your kids to enjoy a few pieces of candy every day. See if they can make it last until Thanksgiving. One year, I still had some Halloween candy at Christmas!
•          Buy the candy back from them! Let your kids to “sell” you the candy they don’t like as much. This is a great way to teach kids to prioritize which candies they like best. It also helps them to avoid mindlessly eating candy that they don’t truly like.

For tips on healthy and sensible nutrition tips for kid, go to this website:

www.ellynsatterinstitute.org

Beth Kitchin PhD RDN
Assistant Professor & Director of Media/Community Engagement Nutrition Sciences

University of Alabama at Birmingham

Patient Educator UAB Osteoporosis Prevention & Treatment Clinic

I'm Still Drinking Juice Despite the Scary Cancer Headlines. Here's Why:

Did you see this recent headline? “Sugary drinks, including 100% fruit juices, may raise cancer risk”. I’ve read the study and I’m still drinking my orange juice every morning. Why? Because this is more of the same: weak study design with weak statistical outcomes that should drive any decent nutrition scientist to an early grave.

Here’s why this latest study doesn't change my mind about drinking juice:

•          It’s an Observational Study: Think of these types of studies as circumstantial evidence. In some areas of science, like climate change, this type of data is more useful and meaningful. But in the area of nutrition, they're bordering on useless particularly when they study a single food or nutrient. Observational studies cannot show cause and effect. The only thing they can show is that there may be some sort of relationship between two things - like juice and cancer.
  
•       It's Self-Reported Data: How well do you remember what you ate yesterday? Or last month?
  
•        An 18% increased risk is weak. While it may sound like a lot, it’s not. To give you some perspective, smoking 25 cigarettes a day increases the risk of lung cancer by 900%. That’s a strong relative risk. Not 18%. And this weak 18% would only hold true if the juice was the actual cause – which this study cannot show.

This does not mean you should load up on sugary sodas – or even 100% fruit juice. While sugary sodas and 100% fruit juice have the same calories and sugar by the ounce, they are not nutritional equals. Sodas are empty calories. 100% fruit juices have many nutrients depending on which ones you’re drinking. Vitamin C, folate, potassium are just a few of the nutrients that you might find in juices. 

·        I like to mix juice with mineral water to make a healthy spritzy drink. You’ll get more fiber when you eat whole fruits. Juice should not be your main source of fruit – but it still counts. Don’t quench your thirst with juice – but a morning glass of O.J. is a great way to start the day if you like it.

·         Look for 100% fruit juice. You’ll need to read the label carefully because they can be deceiving. Always look at the “Nutrition Facts” section of the label to find out just how much actual fruit juice is in it. Some juices are lower in their percentage of juice but they're actually lower in calories and sugar because they're diluting the juice and sweetening it with low calorie sweeteners. These are good choices particularly for cranberry juice - which can be too tart to drink straight up! The bottom line is to read labels and compare calories and sugars.

Beth Kitchin PhD RDN
Assistant Professor Nutrition Sciences
University of Alabama at Birmingham 

Are Energy Drinks Dangerous?

Energy drinks are big business – a business that brought in $2.8 billion in 2018 and continues to grow. These high caffeine drinks are particularly popular among teenagers, 30% of whom between12 -17 years old drink them on a regular basis. 45% of people in the military drink at least one a day while 14% drink three or more a day.

What exactly are energy drinks? Drinks like Red Bull, Monster, and Rock Star contain caffeine plus other ingredients like B vitamins, guarana (caffeine), and sometimes taurine – an amino acid.  Companies promote this combination of ingredients as energy producing – but it’s likely just the caffeine that gives you a boost. Ounce per ounce, these drinks are not that much higher in caffeine than a cup of coffee. The problem with them is that they’re marketed to younger people who may be drinking a lot of them in higher amounts. Red Bull cans range in size from 8.4 ounces to 20 ounces – and some people drink several cans a day.

But are these drinks safe? Emergency room visits involving energy drinks are on the rise:  34 deaths over recent years were tied to these drinks. Researchers just published a new study that looked at the effects of these drinks on blood pressure and heart electrical activity.

Let’s take a look:

• The study was published in last week’s Journal of the American Heart Association.
• Researchers recruited 34 healthy people between the ages of 18 and 40 years old.
• They then had them drink either two 16-ounce cans of a caffeinated energy drink or a placebo drink on three consecutive days.
• The researchers measure blood pressure, heart rate, and did an electrocardiogram to examine the heart’s electrical activity. 
• They did multiple measures starting at 30 minutes after the participants drank the energy drinks.

Interestingly, the energy drinks did not increase heart rate compared to the non-caffeinated placebo drink. There was a modest increase in blood pressure and changes to the heart’s electrical activity. Both of these were seen as modest changes.

However, we are seeing more young people admitted to the ER because of energy drinks (1,499 teens in 2011). So it pays to be prudent.

Who Should Avoid Energy Drinks:

• Children under 12
• Pregnant women
• Anyone taking certain medicines (check with your doctor)
• Never mix them with alcohol

I recommend following these general caffeine guidelines:

• No more than 100 mg of caffeine a day for teenagers (12-18)
• No more than 400 mg of caffeine a day for adults
• 1 12-ounce can of Red Bull = 113 mg of caffeine
• 1 cup of coffee = 100 mg of caffeine
• 1 cup of tea = 30 mg of caffeine
• 1 can of cola = 35 mg of caffeine 

Caffeine levels are not required on labels but some show the caffeine level anyway. And if you’re like me – a troubled sleeper – you’ll need to cut off your caffeine intake by around noon.

Beth Kitchin, PhD, RDN
Assistant Professor, Nutrition Sciences
University of Alabama at Birmingham  

Three Health & Nutrition Headlines You Should Ignore

. . . or at least take with a grain of salt!

1.    Headline: “30 Foods You Should Never Eat Over the Age of 30”
Reality: Unless you're allergic, you should never ban any food that you like from your eating plan.

This was the most recent headline I’ve seen in the “Don’t ever eat this” genre. Don’t click on this click bait! Sure, the foods that they typically warn you about usually aren’t healthy to begin with but do you really need someone to tell you that Oreos and alcohol aren’t health foods? The idea that any food is completely off limits, barring a true food allergy, is absurd and can lead to unhealthy all-or-nothing thinking about food. Some of the other foods they banned if you’re over 30 included beer, veggie burgers, and iced coffee.

2.    Headline: “9 Foods that Fight Wrinkles”
Reality: No food has been shown to fight wrinkles - or cause wrinkles.

Despite what some “health experts” may claim, gluten, sugar, and dairy foods will not increase wrinkles. Fatty acids from salmon and nuts will not prevent dry skin and wrinkles. The best way to avoid wrinkles? Avoid the sun. Products like Retin A and Niacinamide creams can actually reduce the appearance of fine lines and have the research to back up that claim. Don’t get me wrong, eating salmon and cutting back on added sugar are healthy habits but don’t expect smooth skin as a result.

3.    Headline: “5 Foods That Reverse the Aging         Process”
Reality: Ponce de Leon couldn't do it - and neither can you.

We cannot reverse the aging process. Can we age more healthfully? Of course – but no single food is going to do that. Yet foods like beets and blueberries are often touted for their anti-aging effects. In fact, the two best health habits for aging well are weight control and exercise. There may be some specific meal patterns – like the MIND Diet that could benefit your brain but the evidence is far from conclusive!

Beth Kitchin, PhD, RDN
Assistant Professor, Nutrition Sciences
University of Alabama at Birmingham 

Diet Studies: What the Numbers Don't Tell You

This week I read a terrific article from last year by one of my favorite health journalists - Julia Belluz of www.vox.com.  She took a look at 4 dieters who were all participants in a study that compared a low-fat diet to a low-carb diet. Both diets produced pretty much the same results after a year - 11 pounds lost for low-fat dieters and 13 pounds lost for low-carb dieters. Those numbers are averages.

But averages are, of course, averages. What happens in a lot of weight loss studies is that some people do really well and lose a lot of weight. Others don't lose any weight at all or actually gain weight. And some are right there in the middle. So the average weight loss looks mediocre at best. But there are rich and instructive stories in each participant's experience that get lost in the averages. Why did the people who lost a lot of weight do so well? What kept the people who didn't lose weight, or even gained, from succeeding? Averages don't tell their stories. But Ms. Belluz takes a look at 2 people who succeeded - one on each diet. She did the same with 2 people who gained weight - one on each diet. She tells their stories here. Take a look:  

Why Do Dieters Succeed or Fail? 

What we see is where we fail as nutrition and diet experts. It's not just about the diet - it's about life. Our jobs, our environment, our families, our friends all have a big effect on our health and behaviors. Now, how do we design programs and studies that really help when all those factors are not helping? 

Beth Kitchin, PhD, RDN
Assistant Professor, Nutrition Sciences
University of Alabama at Birmingham