Sweetly Sinister ?

Hi Jean,

Just wanted to see what your take is on the artificial sweeteners that seem to be in just about everything out there these days. I lost over 100 lbs last year and the diet drinks etc..definitely played a huge part in controlling my calorie intake. But I just completed a certificate as a Nutrition and Wellness Specialist as well as a Personal Trainer and the info I rec'd about artificial sweeteners was eye opening to say the least! I have totally eliminated every trace of Splenda and any product with aspartame from my home and refuse to consume it. A sort of cleansing if you will and maybe feeling a placebo effect but I feel fantastic and more lean than before. What do you think ? Should people who are trying to look the leanest and best they can benefit from this type of body cleansing ?
John Miller


This is an interesting kind of question and one that frequently finds its way to my inbox. Please refer to my blog here about artificial sweeteners in general and where you can find them.

I have seen a multitude of websites with anecdotal reports that causes headaches, seizures, etc; however, these findings are certainly not supported in research. If negative claims were well-supported, aspartame would not be in the market. I believe this because there are many other good-tasting economical artificial sweeteners on the market and the food industry is not dependent on aspartame exclusively.

That said, credible people have made the claim that some artificial sweeteners are hazardous or just not optimally healthy. Also, they are typically packaged with highly processed and chemical-saturated foods, which are wise to avoid. For instance, dark sodas have excessive phosphorus, which may have negative effects on bone density and health. Furthermore, artificial sweeteners are packaged in hot chocolate mixes, highly processed diary, cereals, bars and other items, many of which are not labeled as "diet." Generally speaking, highly processed food and beverage should be avoided. If you eradicate artificial sweeteners from the diet, you may be cutting out a lot of other "junk" type food, which could make you feel and look leaner.

Also, eating high amounts of artificial sweet products may cause you to develop an extreme sweet tooth, so some people satisfy their sweet cravings with a small hard candy instead of copious amounts of Splenda in the coffee ;-)

On the other hand, a credible and academic article entitled "Aspartame and its Effects on Health" was published in the British Medical Journal. It's a good read if you're concerned about the scientific stance on aspartame.

Also, when you are looking at a site that highly anti-artificial sweeteners, look at what the authors may be selling on the site. Are there teaser articles and a link to a book that tells you the "full story?" Are there links to buy natural Stevia products instead? Every "expert" needs a niche or an angle--artificial food additives are an easy target. Commercial interests often sit behind extreme and sensational viewpoints and those commercial influences are important to consider when you make your own decision about products like artificial sweeteners.

In terms of my own use, I limit aspartame and use Splenda and saccharin a little more freely. I eat very few processed foods, so the bulk of my artificial sweeteners come straight from some kind of packet. I will typically have Splenda or Sweet N' Low Brown in my oatmeal and coffee in the morning, and I often won't have it again for the rest of the day. I cut my diet soda back to about 1-2 can/month about 6 months ago to limit the dye and acid exposure on my teeth. Generally speaking, artificial sweeteners can be very useful for appeasing a sweet-tooth as long as your diet, on the whole, is healthy and unprocessed.

Low-Cal Pie Filling; Taking Pseudo-Dessert to a New Level!

I was walking through my localgrocery store yesterday when I got distracted by, well, pretty much everything. But one item in particular had me inspecting nutrient labels and scheming new recipes in force.

The product was a Spelda-sweetened cherry pie filling; "no sugar added." So I purchased it and opened the can about three seconds after arriving home. These little cherry bits are absolutely wonderful in a red #40, sucralose-packed kind of way. I just ate it out of the can and added it to my oatmeal in the morning, but you could also:

• Add it to sugar-free jello in place of cold water



• Spice it up a little and add it to a homemade graham cracker crust for a totally passable healthyish dessert



• Mix it with cottage cheese or ricotta cheese for a cherry cheesecake treat

• Even better with my oatmeal spice mix recipe sprinkled on top
  

Upon online investigation of online purchase options, I didn't see anything close to the $1.99 deal offered in my local HEB (the large Texas grocery chain); however, I found several other lite fillings. When you are searching, however, make sure that you opt for "no sugar added!" Some manufacturers have simply cut the sugar added by a third, which is still considered "lite," but it the energy content is much higher than the mere 35 Calories per 1/3 cup in the "no sugar added" version.

You may be able to find a store locator for this particular product here

Cheapest online price here

Other interesting Splenda-sweetened pie fillings and other products here

Easy Oatmeal Spice Mix

I have oatmeal for my very early mornings (like 4am) and found myself pouring from about 5 different containers to flavor it, which was time consuming (and I really want that extra 5 minutes of sleep)! Then I decided to combine all of the following into a sigle spice bottle to cut down on time and save money:

3 Tablespoons ground cinnamon

1 Tablespoon ground nutmeg

1 Tablespoon ground ginger

1 teaspoon ground cloves

5 Large splenda packets (1 box) (drink mix for pitcher)

The spices can be purchased in a bulk spice section; the drink mix cup equivalent large Splenda packets are the cheapest way to get sucralose in the regular grocery store. I just sprinkle this right on my oatmeal concoctions and eat! Easy as pie, but a lot healthier ;-)

I Gotta Leave 5 Minutes Ago But Gotta Eat Healthy Oatmeal

3 Tablespoons old fashioned oats (30g)

1 cup unsweetened frozen raspberries (240mL)

1 cup high-protein milk (240mL)

1/2 oz of walnuts (15g)

a hearty sprinkling of splenda spice mixture

Nutrition: 333 Calories, 22 protein, 37 g carbs, 8 g fiber, 12 g fat, 350 mg calcium, 4 mg iron, 84mg vitcamin C

This mixture is also tasty on sweet potatoes and canned pumpkin. Mmmmmm...

High Protein Frozen Fudgie Bars

This recipe is great for when you are in the mood for a frozen treat!


Ingredients:

1 16-oz container fat-free cottage cheese

½ cup reduced-fat sour cream

1 scoop whey protein (about 26g)

7 tablespoons sugar-free hot cocoa mix

3/4 cup of frozen raspberries*

2 tsp vanilla extract

a whole lot of Splenda (I used 15-20 packets)


Instructions:

1. Process together until very smooth, about 5 minutes

2. Place into popsicle mold, and freeze completely, about 4 hours.


Makes 10 popsicles


Nutrition: 90 kcal, 11 g protein, 7 g carbs, 2 g fat, 183mg calcium

* Substitute 1/2 cup of high-protein milk if you don't like fruit

Nutrition: 90 kcal, 12 g protein, 5 g carbs, 2 g fat, 181mg calcium

If I Had to Eat at McDonald's...

The following is the first in a series of blogs that will describe what I would order if I was FORCED to eat at various fast food restaurants. The blogs will offer a dietitian's point of view concerning fast food choices. All options will be less than 35% calories from fat and a reasonable number of total Calories (200-500)

Due to the time demands of daily living, it's difficult to spend limited free time preparing healthy food. Fast food restaurants are a source of quick and tasty calories; however, they pose several nutritional complications-- most fast food menu items are high in fat, calories, and refined carbohydrates. Fast foods are also generally low in vitamins, minerals and fiber. But with a little nutritional strategizing, you can eat quickly without sacrificing all of your nutritional goals!

Food producers and chefs often load fast and processed foods with fat and strip the food of vitamins and minerals. Therefore, it is best to limit food prepared in restaurants and prepare the bulk of the food in the home. Many foods, like brown rice and unbreaded chicken tenders, are easy to cook in bulk and carry in plastic ware. Easy and portable sources of the major nutrients are as follows:

Carbohydrate:
- Fruits: Bananas, Oranges, Apples, and Pears

- Starch: Whole Grain Bread, Rye Crispbread Crackers, Whole Wheat Bagels, Brown Rice, Low-Fat Microwave Popcorn, Whole Grain Cold Cereal

- Vegetables: Carrots, Celery, Broccoli, Cauliflower, String Beans, Sugar Snap Peas, Bell Peppers

Protein:
- Dairy: Shelf Stable (Organic) Carton Milk, Low-Fat Plain and Light Yogurt, Cottage cheese, Whey Powder

- Flesh: Chicken Tenders, Extra Lean Deli Meat, Beef Jerky, Tuna Can/Packets

- Other: Soy Milk, Soy Nuts, Hard Boiled Eggs, Dry Protein Powders (Egg and Soy), Edamame

Fat
- Nuts: Peanut Butter, Almonds, Pistachios, Cashews, Pecans, Walnuts

- Other: Cheese, Mayonnaise, Salad Dressings

Though grocery shopping and bringing healthy foods exclusively from home is the optimal way to eat, it is highly delusional to believe that the majority of people will follow that advise. As such, best breakfast, lunch and dinner fast food choices are offered below:

Breakfast: A sausage biscuit breakfast sandwich from a fast food joint contains 60% of its calories from fat and 600-800 Calories! Eww! Pick something better! In general, avoid added butter, cheese, and mixed dishes, like omelets. All of the following have less than 35% Calories from fat:

McDonald’s: Hotcakes, Plain Bagel, English Muffin, Canadian Bacon, Ham N’ Egg Bagel, Ham N’ Cheese Bagel, Fruit and Yogurt Parfait with Granola, Apple Dippers, Fruit and Walnut Salad

Lunch/Dinner: The average fast food burger contains between 40-50% of total calories from fat! In general, avoid added mayonnaise (and other oil-based condiments), cheese, and high-fat meats. Generally speaking, the best option is to order a non-breaded chicken or cold-cut sandwich with no cheese, mayonnaise or dressing. If the restaurant is a chain with a low-fat menu, items not included in that section are unlikely to be suitable. All of the following have less than 35% calories from fat:

McDonald’s: Grilled chicken Classic Sandwich, Plain Hamburger, Honey Mustard with Grilled Chicken Wrap, Premium Chicken Breast Sandwich, Chipotle Chicken Wrap, Chicken Fajita Sandwich, McVeggie Sandwich, Any Grilled Chicken Salads (without dressing/croutons), Small Vanilla Cone