Airport Mishap, Larabars, and Giveaway Winners!

Firstly, I have missed the blog world! My brief 2 1/2 days in Chicago were jam-packed with family, friends, and food. I look forward to catching up my blog-rollers today at some point!

Mom and I did manage to squeeze in a step class yesterday morning. It was supposed to be step + strength, but she decided to kick our butts with an hour of step. It annoyed me to great lengths that the instructor of the class did her helicopters going the opposite way I've learned...so I had trouble keeping up with those because my body knew what it wanted to do already!

And then my luck continued at O'Hare Security...

Background story: In April (I think it was April) heading back to Tulsa from my Bachelorette Party, I forgot about a can of hairspray in my carry-on. My bag got searched and my poor, over-loaded packing skills allowed for "Tickle His Pickle," lingerie, personal lubricants, and all other sex-related personal items given to me by friends, to spew from my suitcase as the older gentleman searched the bag and stander-byes pointed, snickered, and laughed. I tried explaining that it was my Bachelorette Party this weekend and I was heading for home, but I just received an annoyed "whatever, nympho" stink eye. A-w-k-w-a-r-d.

Fast-forward to yesterday when my handbag didn't make it through the scanner. A gentlemen asked me to step to the side, and asked if there was anything in my bag he needed to know about, as he searched my bag. Told me not to touch anything. He pulled out books, iPod, magazines, wallet, sunglasses, gum...the usual. He ran the bag again and again it looked suspicious. In the VERY VERY bottom of my bag was a paring knife I had brought to work to cut up an apple WEEKS ago. So the security guy 1) thought I was lying because I didn't tell him it was in there when he asked (didn't know!!!!), 2) it was shoved to the bottom, and 3) it was wrapped in a paper towel and Ziplock. Thank goodness I don't look like a crazy person? Scarily, that same knife was in my bag coming from Tulsa to Chicago. Hmmm. Anyways, husband was pretty embarrassed.

Thankfully we're driving up for Christmas? :)

While in Chicago, I was able to visit my personal paradise: TRADER JOE'S!!! I don't know what was more exciting, the wine sample guy being from south Tulsa and nearly demanding we try every wine he had, or that I finally found these LARABARS everyone's been raving about! Trader Joe's was a much-needed fix in this RD's heart. Oh, and Chianti...had to get SEVERAL bottles of the various Chianti's TJ's carries...Mmm!

Ends up, these LARABARS are worth the chatter. I tried the "Cherry Pie" bar this morning and it was delicious! These bars are 190-210 calories and loaded with MUFA's and PUFA's...mostly MUFA's! They're like a protein bar in consistency, but the protein content is low-to-moderate -- the bars are high in fat and carbohydrates. The "Cherry Pie" LARABAR contained NO sodium, 350 mg potassium, 4 grams of fiber, and 5 grams of MUFA's. The ingredients? Get ready.....dates, almonds, unsweetened cherries. The bars are gluten, dairy, and soy free and also contain 2 grams of omega-6's. Wish it was omega-3's but nonetheless, thumbs up, LARABAR!!

Lots to try!

Complaint: Size. I wanted more!!

And, of course...Newman's Own Organics GIVEAWAY WINNERS!!!

Allison and Andrea!!

Giveaway 1: The Cookie Monster

Newman's Own Organics Champion Chip Cookies (Chocolate)

Newman's Own Organics Ginger Hermits

Newman's Own Organics 54% cocoa Dark Chocolate Bar

Winner of Giveaway #1: Allison!!!!

(THANK YOU for the pumpkin pancake recipe -- making them tonight!!)

Giveaway 2: The Smorgasborg

 Newman's Own Organics White Cheddar Soy Crisps

Newman's Own Organics California Prunes

Newman's Own Organics 54% cocoa Espresso Dark Chocolate Bar

Winner of Giveaway #2: Andrea of Andrea's Wellness Notes 

Send me your addresses, ladies and I'll hopefully get those out to you tomorrow!

Mrs.RD44@gmail.com

Thank you to all for participating!!

Off to pick-up our pup who's been at over-night camp for 3 days now...can't wait to see baby girl! Have a wonderful Sunday, bloggies!

Lazy potatoes, delicious soup, and a diabetes update

I've been in the kitchen ALL day. We had a holiday party for our patients (party one of two...next one Friday), and I was responsible for making chicken skewers and turkey meat balls -- both of which were delicious! I'll post the recipes with pictures on Friday. After my extensive morning meatball and skewer prep, I refused to dirty another pot and my stand mixer in order to make mashed potatoes! Heretofore, I made them in the microwave. Yep, that's right, microwave mashed potatoes. I realize this makes me lazy lazy lazy, HOWEVER...they were good! Secret ingredient: 1% buttermilk! After cooking my new potatoes (skins on!) in the microwave, I mixed them (with a hand mixer...whisks easily go into the dishwasher!) with Smart Balance Light, 1% buttermilk, an abundance of crushed garlic, and a sprinkling of salt and pepper. Mmmm!

Dinner was salmon with lemon pepper and fresh lemon juice and mashed potatoes (that portion looks HUGE...but it's about 1 cup!)

Also for dinner, I made a new recipe -- Spicy Senegalese Sweet Potato & Peanut Soup. I got this recipe from the National Peanut Board, which called for peanut oil and peanut flour. And being the lucky girl that I am, the National Peanut Board had mailed me these ingredients to try and recommend to patients.

 Thank you, National Peanut Board!! <3

 fresh ginger = a favorite!

 IF YOU WEAR CONTACTS...WEAR GLOVES WHEN CUTTING JALAPENOS!!!!!

Call me slow, but I learned the hard way...owwwwwwww!! And the hotness stays on your hands for DAYS!

Anyone else find this out the hard way? :-/

  

I have to say...

peanut oil + onion + garlic + ginger + jalapeno = Uhhhhhhhmazing scent! 

My house still smells so good!

+ sweet potatoes = SUPER Uhhhmazing!!!

 

Mmmmm!!

Oh, and the soup..the soup was delicious as well! Husband agreed that it was completely unique and had a very "gourmet" in flavor.

Spicy Senegalese Sweet Potato & Peanut Soup

1 Tbsp peanut oil

2 cups onions, peeled, diced

2 cloves garlic, chopped

1 1/2 Tbsp ginger, chopped (I doubled this!)

1 jalapeno pepper, chopped

3 cups sweet potatoes, peeled, diced

1/2 cup peanut flour

1 1/2 quarts chicken stock (low-sodium if you prefer!)

1 Tbsp brown sugar (I used the Splenda brown sugar mix)

1 Tbsp peanuts, chopped

Salt and pepper to taste

Directions

1. Heat the oil in a large sauce pan over medium-high heat. Add onion, garlic, ginger, and jalapeno, saute 2 minutes until transleucent. Add the sweet potato and cook for 15 minutes. Add peanut flout, stir to coat.

2. Add the chicken stock and bring to a summer. Simmer 30 minutes or until the vegetables are tender.

3. Transfer the vegetables to a blender and puree until smooth. Season with salt, pepper, and brown sugar.

4. Serve sprinkled with chopped peanuts.

Nutrition Information (per serving): 198 calories, 7 grams fat (1 gram saturated, 4 grams MUFA, 1.5 grams PUFA), 8 grams protein, 26 grams carbohydrates, 3 grams fiber

 And in the news...

The World Health Organization (WHO) declares diabetes is reaching epidemic proportion worldwide.

Illinois has launched an online survey entitled, "Speak Out About Diabetes" which includes questions such as, "Have you ever seen a dietitian about how to manage your diabetes?"

Hallelujah!!! Yet again, I am feeling empowered and blessed to be working in diabetes and working towards my CDE.

Question: What ONE area of nutrition interests YOU the most? Either as a nutrition provider, patient, or nutrition advocate.

Weight loss/weight management? Diabetes? Renal? Pediatrics? Nutrition support? Geriatrics? Bariatric? All-natural/organic? Sports nutrition?

P.S. I know I went a bit carb-crazy with my mashed potatoes AND sweet potato soup for supper. Ohhhh well : )

Fiesta con NUTRITION!

Wow! I was expecting a good turn-out for the giveaway...but the response has far exceeded my expectations! Thank you to my new followers...I look forward to hearing from you and reading your work, as well!

If you look to the right there you'll see my newest poll is asking about your preferred housing for your taco stuffing! This past week I made tacos and came across several options on hand in our house. While I typically go for a corn tortilla, I hate how small they are and how easily they rip. So, I opted for some hard shells you'll see below. I then, of course, got to comparing the nutrition on these taco shells and may have had a change of heart...

I just may be a hard shell chick.

So, let's compare...

1st choice: Mission Life Balance Plus Tortillas

 

Serving size is 1 tortilla.

130 calories, 3 grams of fat (1.5 saturated), 3 grams of fiber, 290 mg sodium

First word on the list of ingredients: "enriched" -- BLASPHEMY!!! And looking at that list, there's TONS of 8-syllable words on there (that's my way of saying "there's way too many preservatives")

 

Choice 2: Old El Paso hard taco shells

My Pick of the week!

 

A MUCH abbreviated list of ingredients and a single preservative 

(can't escape them all, but glad to see it's limited....)

 

First note: the serving size is THREE shells.
150 calories, 7 grams of fat (3 g saturated -- 3 grams MUFA!), 135 mg sodium, 1 gram of fiber.

I love the healthy fat (despite the higher saturated fat), and I love that the sodium is low!!'

Choice 3: Mission Yellow Corn tortillas

 

Serving size is 2 tortillas
110 calories, 1.5 grams of fat (no saturated fat), 10 mg sodium, 3 grams of fiber

So, which taco shell would you choose at my house?

I think the corn tortillas are the most wholesome. I love the fact that they are SOOOO low in sodium, a good source of fiber, and contain NO saturated fat! However, they're too flimsy for me! The ones at restaurants are always better than those in the stores...

C'est la vie that the healthiest option is not my favorite...but I DO think that the Old El Paso hard shells are a GREAT option for tacos shells. I love that the shells are low in sodium and have more than half the fat coming from MUFA's and PUFA's. For a 3-shell serving, they're also the lowest in carbohydrates (important for diabetics!).

The Mission Life Balance are a good source of fiber but higher in calories. They're also packed with preservatives and the main ingredient is enriched bleached wheat flour (noooo!).

In short: soft shell corn, hard shell corn, and last...flour.

 

Have a wonderful Thursday and check back for the winner of the giveaway tomorrow!!

Reader Question: Peanut Butter

I received an EXCELLENT question this morning from a reader. She asked:

Q: I am trying to vary my snack routine, and I keep hearing that peanut butter is a great snack to enjoy on an apple or whole wheat toast. I have avoided peanut butter in the past because it has a lot of fat and calories, but I wanted to get a dietitian's point of view. I would love to see a blog post about the health pros and cons of peanut butter and recommend certain things to look for when buying PB to keep it on the healthy side. Thanks!

A: Firstly, I completely understand the confusion surrounding peanut butter and healthfulness. Peanut butter does have a LOT of calories and fat! However, peanut butter is actually a very balanced food item when used in moderation (i.e. 2 tablespoons). While a serving of peanut butter will run you 190-200 calories, you're getting a lot for the "cost" including plentiful amounts of monounsaturated fats (those are the REALLY good fats), polyunsaturated fats (good fats!), 8 grams of protein, approximately 4 grams of fiber, and a mere 1 gram of sugar. Natural peanut butter is cholesterol-free and low in sodium. Here's a nifty chart from the USDA on peanuts and peanut butter...

 There are a few things to be aware of when purchasing and using peanut butter, however....

- Buy natural peanut butter. Peanut butter containing "hydrogenated oil" or "partially hydrogenated oil" contains trans fat (that's the REALLY BAD kind). Buying a natural form of peanut butter insures that it is trans fat-free. Check your labels and ingredient lists to be sure!

- Measure your portions! Two tablespoons is a generous portion, but peanut butter is easily a food that can get a bit plentiful in portion sizing over time.

- When adding peanut butter to a snack, pair it with a low-calorie food item as to have a healthy snack that's relatively low in calories. Examples: celery, pretzels, crackers, fruit, etc.

- Every thing in moderation. No single food should comprise the bulk of your diet or nutrient intake.

Verdict: Thumbs up! Shop smart and watch portions as always! Personally, I opt for All-Natural Jiff.

As for the diabetic diet, I'm pluggin' along. Yesterday ended up like this:

Breakfast:

1 egg, cooked in Pam (0 carbs)

1 Arnold's bread thin (1 1/2 carbs)

2 Morning Star Vegetarian sausage patties (1 carb)

6 ounces low-sugar toffee cappuccino (1 carb)

     Total: 3 1/2 carbs

Lunch:

1 serving chili (1 carb)

1 banana (2 carbs)

baby carrots (0 carbs)

1 Vita Top Muffin (1 carb)

     Total: 4 carbs

Dinner:

2 cups chicken noodle soup (1 carb)

1/2 acorn squash (2 carbs)

2 tsp Splenda brown sugar (1 carb)

2 Tbsp Smart Balance Light (0 carbs)

     Total: 4 carbs

Snack:

6 wheat tortilla chips (1 carb)

1/3 avocado (0 carbs)

3 more days of diabetic dieting! Have a great night, thanks for reading!

P.S. Meredith: I am not a CDE...yet! I am working on racking up the hours to sit for the CDE exam and I work with a population where I see a LOT of diabetics. I hope to get become a CDE within the next 2 years and I am SO excited about it! As passionate as I am about weight loss, I LOVE working with diabetics. It is fascinating!

Review of the Flat Belly Diet

I'm surprised I don't hear MORE about fad diets, but after a patient told me about the "Flat Belly Diet" and her consumption of "Sassy Water" I just had to delve deeper.

WebMD performed a thorough amount of research on the current diet trend, commonly referred to as the "Flat Belly Diet". The cover of the book instructs a flat tummy being thanks to food and attitude...not crunches. Oh, and for the record, exercise is encouraged...but not necessary.

The Flat Belly Diet includes four 400-calorie meals spaced 4 hours apart. Prior to starting on this plan (to be followed for 28 days), however, Flat Belly dieters are to go through a four-day "anti-bloat jump-start", knocking their calories down to 1,200-1,400 calories a day. During this time, it is instructed that dieters consume 2 liters of "Sassy Water" -- water chilled over night with cucumber, lemon, ginger, and mint leaves. Volunteers explains that the Sassy Water "reduced bloating, constipation" and helped them rid of the "sluggish feeling" [1]. Interesting thought...sounds delicious!

After the four-day jump start, Flat Belly dieters consume their four 400-calorie meals that are consistent with a Mediterranean-style diet with a strong emphasis on monounsaturated fat, which are consumed at every meal from sources such as olives, avocado, nuts, seeds, dark chocolate, soybean, flax, and olive and sunflower oils. Cynthia Sass, MPH, RD and nutrition director at Prevention, states that research has linked monounsaturated fatty acids to belly fat reduction [1].

Belly Fat dieters do not count calories. Rather, they choose from a list of 28 interchangeable mix-and-match breakfasts, lunches, dinners, and snack packs. Eight recipes are also included with a nutrition analysis including calories, protein, carbohydrates, total fat, saturated fat, cholesterol, sodium, and fiber [1].

Depending on the combination dieters choose, it is possible to intake 40% of calories in the form of fat on the Flat Belly Diet -- this exceeds the National Institutes of Health's recommended 20-35% of calories from fat. Individuals can, however, go online to configure a diet providing a total calorie intake between 1,200 and 2,000 [1].

The diet "works" based off the premise of calorie restriction (1,600 calories a day), consuming a monounsaturated fat at each meal, eating every 4 hours, and getting regular exercise (though it is listed as "optional") in order to produce belly weight loss of 15 pounds in 32 days [1]!

What does Mayo Clinic say?

Dr. Michael Jensen, Mayo Clinic obesity researcher and endocrinologist specialist, states that while excess belly fat is a risk factor for cardiovascular disease, it is premature to associate belly fat loss with a specific food (MUFAs) or diet plan, such as the Flat Belly Diet. Christine Rosenbloom, PhD, RD, encourages consumers to remember the acronym "SED" which stands for "strength", "exercise", and "diet" when wishing to address belly fat. Those seeking belly weight loss should STRENGTH train to build and preserve muscle mass, EXERCISE aerobically on a regular basis to burn calories, and focus on DIET to include a healthy, calorie-controlled intake which includes healthy fats, such as monounsaturated fats, over the unhealthy trans and saturated fats [1].

While the Flat Belly Diet can certainly produce weight loss, always consider the feasibility of a diet long-term. Weight loss and maintenance goes beyond one's ability to follow a meal plan for 32 days, so I encourage everyone to find a sustainable, healthy approach suitable for themselves, whatever that may be.

[1]. Zelman, Kathleen M. The Flat Belly Diet. WebMD: Expert Review.

Protein Power

After a week of training for work that left me without a refridgerator, freezer, and microwave for a week...I was ready for some new, healthy items to take with me to work next week. As much as I adore Fiber One bars, I'm getting sick of them...and as much as I love string cheese, I'm also getting sick of it. On our Sam's Club run today, I got a little protein crazy: unsalted almonds and EAS Whey Protein Powder. I came home and put into baggies individual portions of each.

Compose

Why these foods? They're healthy, of course. Protein tends to be much more filling than carbohydrates alone, which many snack foods are.

Almonds are high in fiber, vitamin E, magnesium, copper, and several other phytochemicals. Almonds are also heart-healthy and contain high levels of antioxidants. Nutrition nerds, you may want to go here and read about Oxygen Radical Absorption Capacity (ORAC) -- it's interesting stuff! There's new research showing prebiotic effects of almonds, aiding in immunity and proper gut function. They are, however, high in calories (160 calories an ounce), as they contain 13 grams of mono and polyunsaturated fatty acids (the good stuff!). A recommended serving of almonds is 3 tablespoons, one ounce, or 23 almonds to be exact! Above all tree nuts, almonds are highest in protein, fiber, calcium, vitamin E, riboflavin, and niacin.

And what's the deal with this EAS Whey protein powder? Well, firstly, it's made by Abbott Nutrition. This tells me that 1) it's quality-controlled, and 2) it's the real deal. You can find prepared and individually packaged EAS protein drinks for around $2 each. ::jaw hits the floor:: (I know). The 76-serving package from Sam's Club, however, was $29.95 -- $0.34 a serving. Talk about savings...props, self. So you just add the protein powder to cold water, and for a mere 130 calories, you're consuming 23 grams of high-quality protein. The biological value of the EAS whey is 104 (egg protein being 100, the gold standard of BV). The protein digestability (PD) score of the EAS is 100 -- the same as casein and milk proteins with the net protein utilization* (NPU) coming in at 92 -- higher than both casein (76) and milk protein (45-86). It'll be a great thing to have at work for after my lunch break workouts and to stave off hunger during the afternoon hours.

*NPU = BV x PD

A is for Avocado!

Americans consume, on average, 3 1/2 pounds of avocados each year -- more than double what it was 10 years ago. Hass avocados, the small, bell-shaped, basic avocado are mostly produced in California (80% of those in the US are Hass avocados from California) [1]. And they are a fruit as they contain a seed/pit.

I am obsessed with avocados, yep. I am. And I make some MEAN guacamole -- my friends all LOVE my guacamole. Yep, brag, brag, brag. It's wonderful.

Fortunately and unfortunately, avocados average 47 calories and 4 grams of fat per OUNCE, or about 1/5th of a medium-sized Hass avocado. If you polish off the whole fruit, you're looking at roughly 250 calories and 20 grams of fat -- 72% fat, to be specific...coming from the good fats, however, the mono and polyunsaturated fatty acids (MUFA's and PUFA's). Avocados are also a great source of vitamin C, folate, fiber, iron, potassium, and beta-carotene [1].

Have a avocado that's not quite ripe and you're anxious from some guacamole? Throw it in a paper bag and add a banana to the bag if you have one to spare. The fruits produce a gas called ethylene which causes them to ripen quicker than in an average climate [1]. It works like a charm, promise (I have a minor in chemistry, I can't help my nerdiness at times...)!

Now...for the good stuff. I used to have guacamole "cook-off" competitions with my roommates back in college. I take guac-making VERY, VERY seriously. Try out my recipe and let me know what you think!

Nicole's Guacamole
1 Hass avocado
1-2 cloves garlic, minced
1-2 tsp salt
1 tsp black pepper
1 Tbsp low-fat sour cream
2 Tbsp salsa
1/4 lime, juiced

Mash together and savor on a whole wheat tortilla chip. Yummmmmmmmmmm!

[1]. Kayal, Michele. Avocados Are High in Fat, but High In Nutrients, Too. Freep. August 98, 2009.

Poll says: Mexican and Italian

My blog followers voted on their favorite ethnic food. With a whopping 12 votes (sigh!), 1/3 of the voters chose Mexican and 1/3 chose Italian. While Mexican takes the place of #1 in my heart, GOOD Italian is a close 2nd. I figured with all this talk it may be helpful to go over some menu strategy when consuming Mexican and Italian food. So here we go!

Mexican
- Chips and salsa. While delicious, you're adding a lot of added calories to your meal. Consume in moderation.
- Margs. STEER CLEAR. These babies should be a TREAT! A 16 ounce frozen margarita will run you 300 calories. Ouch! A great alternative: Corona Light. Yum! And a savings of 200 calories.
- Queso and white sauces. Green or red sauces are preferred for a lower-calories/lower-fat option.
- Chicken v. beef. While I'm not a beef basher, I am a basher of low-quality beef. Ground beef served in a restaurant is not going to be lean, so going with a chicken or fish entree will shave off some calories and fat.
- Go corn. Flour tortillas aren't the best choice and there's WAY more calories than you care to know packed into those babies. Corn tortillas are a healthier, and more flavorful option (in my opinion).
- Easy on the sour cream and guacamole. Great additions, lots of calories. Moderation.
- PORTIONS! Of all ethnic restaurants, portion sizes at Mexican restaurants are astronomical. I recommend ordering your meal al a carte (i.e. 2 chicken facos and a side of rice) if over-eating is an issue for you.

Italian
- Sauces. Butter, alfredo, and cream sauces should be replaced with marinaras and olive-oil based sauces.
- Choose a protein. Ordering a large pasta dish will not only leave you carb-crazed, but will also require more volume to leave you satisfied. Adding a protein (i.e. chicken or seafood) can help balance your meal and provide more satiety.
- Easy on the bread...and oil. While olive oil is rich in healthy MUFA's and PUFA's, a teaspoon or two is adequate intake. Dipping away will only lead to an excess of calories and fat.
- Caesar on the side. Caesar salad, while delicious, is high in fat. Order your dressing on the side and ration it sparingly yourself across your salad.
- Choose red wine. If you consume alcohol while dining, choose red wines rich in antioxidants. We've gone over this before...red wine = good. One glass for ladies, two for the gents.

This post made me hungry! Can't go wrong with Mexican or Italian!

Eat This, Not That: Mayo

I had a blog topic request from my amazing mommy. So, mom, here you go!

Her topic proposal: Mayo with olive oil. She said in an email, “I’ve seen it advertised and on the shelf today. Us consumers will need to know it it’s good because it touts the words olive oil. If it is indeed beneficial, how much?”

Simple answer: It’s a condiment that contains calories, fat, and in some cases cholesterol. It should be used in moderation.

Reality, however, is not omission from the diet. So, let’s discuss.

Between the choices offered by Hellmann’s, my recommendation in order of “dietary preference” would be:

1. Hellmann’s Canola Cholesterol-Free
2. Hellmann’s Low Fat
3. Hellmann’s Light
4. Hellmann’s with Olive Oil
5. Hellmann’s Real Mayonnaise

The logic?

The lowest option calorically is the low-fat Hellmann’s measuring in at 15 calories and 1 gram of fat per serving (1 tablespoon). The problem with it is the ingredients – water and modified cornstarch being the two main ingredients. Also, the sodium (while not high) is higher than any other Hellmann’s product. It is also the lowest in “good fat” – mono and polyunsaturated fatty acids (MUFAs and PUFAs).

Hellmann’s Canola Cholesterol-Free comes in as #1 in my book because it is 50% lower in calories than Hellmann’s Real Mayonnaise, contains no saturated fat, no cholesterol, and is lower sodium than the Hellmann’s made with olive oil. The olive oil product contains 5 more calories than the canola product and 5 milligrams of cholesterol, as well as 0.5 grams of saturated fat. Also, the olive oil product is not made of pure olive oil, but also contains soybean oil. Further, when you log-on to www.hellmanns.com, the olive oil product is asterisked and noted to not contain olive oil. If that’s confusing and unclear to a dietitian, it’s certainly unclear to consumers.

Canola oil is a heart-healthy oil and inexpensive. It offers similar MUFA and PUFA content as olive oil, and can be used diversely in cooking and baking.

Mom: Buy the Hellmann’s Canola Cholesterol-Free. Love you!

Buttttttttttter up!

The name of this post sounds similar to "batter up" which reminds me...Cubs pummeled the Cards yesterday. Hoping for a similar outcome after today's game.

Anyways...butter. Butter is the topic of discussion this morning while I enjoy my morning ritual: cappuccino and blogging. And as husband sweats away playing Punch Out on Wii while Lily the bulldog sun bathes in 103 degree Oklahoma heat. Freaks..

As I opened my Journal of the American Dietetic Association this month, I found an eye-catching page devoted to the "Big FAT Truth": butter. Butter is certainly one of those confusing aisles we enter at our local grocery stores. The health claims, the rumored dangers of margarine vs. butter...and the list goes on. So, what is the deal with butter?

Simply put, soft spreads have 70% less saturated fat than butter, no cholesterol, and "no" trans fats per serving*. These spreads are made with healthy plant oils including soybean and canola which are loaded with our near-and-dear mono and polyunsaturated fatty acids providing desired heart-healthy protection [1].

And by now you should be thinking, "That's great and all...but which soft spread do I grab?". Those listed in the ADA Journal included: I Can't Believe It's Not Butter, Country Crock, Promise, and Brummel & Brown made with Natural Yogurt [1]. These would all be better choices the next time you're butter browsing...but possibly not the best.

Let's delve a little deeper. If you visit Smart Balance's website, the first thing you read is, "Partially hydrogenated means trans fat"...and, right they are. That phrase on the ingredient list tells us consumers that there was a hydrogenation process in production. And that process is what puts trans fats into foods such as butter spreads, as trans fats do not naturally occur in the foods. Trans fat is way worse than saturated fat, even. It raises our bad cholesterol, lowers our good cholesterol, contributes to diabetes, and is linked to heart disease [2].

If you're really interested in trans fats (which you should be), more information can be found here: The Truth About Trans Fats. A seemingly innocent 2% increase in trans fat consumption can increase risk of cardiovascular disease by 23%. That's only 40 calories or 4 extra grams of trans fat a day. Can't say I didn't warn you!

In summary: no butter is "good butter". It's a high-calorie condiment with fat and should be used sparingly. Taste your food before buttering it up, and purchase products wisely. Read labels and stay informed: 0.48 + 0.48 + 0.47 + 0.45 + 0.46 (or 5 servings of "trans fat free" products) exceeds the recommended daily amount of trans fat.

* Products containing up to 0.49 grams of trans fat are not required to be put on food labels. Ahhhh!

[1]. Journal of the American Dietetic Association. Big FAT Truth. Eat Right. July 2009 edition.
[2]. The Truth About Trans Fat. The Facts.