Friday, 14 August 2009


Written by Liz Neporent who is a diet and fitness expert and author of 12 fitness bestsellers. She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider.

Last week, I referenced a popular energy bar that touted net zero carbs, even though the whole concept of net carbs is a fiction invented by marketing departments to sell more product. While we're on the topic, the real question you need to ask is: "Does that tasty 'engineered food' actually contain the 220 calories it claims on the label?" This isn't a question you might necessarily think to ask. Most of us assume that Nutrition Facts labels -- required by law on all processed, packaged food products and relied on by millions to make healthy food choices -- reflect reality.

Turns out, many of them may not. In a test conducted by the Florida Department of Agriculture and Consumer Services laboratory, 75 percent of diet products tested -- most of them regional brands -- were shown to have erroneous information on their labels. More than 10 percent of all bakery products and candies tested were mislabeled, as were 25 percent of dressings and condiments. Some of the labels were off-the-charts misleading, like a vanilla ├ęclair said to have 2 grams of fat but actually containing 17 grams. An entire line of "sugar-free" baked goods -- more than 20 products -- from a regional company were found to contain sugar, as many as 16 grams per serving. (The baker admitted he added sugar to give the chocolate products more flavor and to enable the cookie dough to brown better. Well, duh.)

Tests commissioned by the Center for Science in the Public Interest, a nonprofit consumer organization, found that Laura's Lean-brand steaks contained, on average, more than twice as much fat and saturated fat and 40 percent more calories than the company stated. Laura's strip steaks were certified to use the American Heart Association's (AHA) "heart-check" logo on their labels, yet all but one of the 14 strip steaks tested failed to meet the AHA's guidelines, which require a serving of meat to contain less than 5 grams of total fat and less than 2 grams of saturated fat. The steaks were later, um, stripped of their certification.

Although smaller, regional brands tend to be the worst label fake offenders, even national corporations have, on occasion, been caught duping the public. Not long ago, CSPI busted McDonald's for low-balling numbers for its vanilla reduced-fat ice cream. In this case, the inaccuracy was related to serving sizes. The McDonald's Web site only offered nutrition information for a 90-gram ice cream cone, purported to have 150 calories and 3 grams of saturated fat. But the smallest cone that CSPI researchers found in the Washington, D.C. area exceeded McDonald's official size by 49 percent and contained an average of 225 calories and 4.5 grams of saturated fat. Most states don't do food-product testing, the federal government rarely makes random checks and organizations like CSPI can only do so much. So what's a consumer to do?

Your best bet is to assume a modest overestimation of calories and fat grams and make your choices accordingly. Keep in mind that labels that "pass" the accuracy test may not be entirely on target. Federal law allows most products a 20 percent variance from the label; in other words, a bagel that claims to contain 200 calories legally can contain 240 calories. In addition, the government allows for a 10 percent margin of error in testing, so some labels must be as much as 30 percent off without being considered misleading. Not surprisingly, manufacturers never seem to err on the side of underestimating calories and fat.

[go panic im about to !]

Wednesday, 5 August 2009

!! read myth 2 !!

Busting the Top 4 Cardio Machine Myths
Don't Let These Myths Get in the Way of Your Success

-- By Jennipher Walters, Certified Personal Trainer and Fitness Instructor

Spending a good 60 minutes on the treadmill is a surefire way to make you feel accomplished. After completing the machine's fat-burning workout, you feel great and quite proud of yourself as you stare at the number flashing on the screen: 752 calories burned. "Wow," you think. "That's enough to splurge on a little dessert later."

The old saying goes that what you don't know can't hurt you, but that's wrong when it comes to cardio machines. What you don't know about that treadmill, elliptical, stair stepper or stationary bike may not cause you physical pain, but it may significantly hamper your fitness and weight-loss goals. It's time we set the cardio-machine record straight! Read on as we bust four common cardio machine myths—and help you avoid their lure.

Myth #1: The Fat-Burning Program Helps You Burn More Fat and Lose Weight
I see this happen time and time again at the gym. People hop on their piece of cardio equipment, run through the program options and become seduced by the "fat-burning" program because they're looking to lose weight. I mean, really, who doesn't want to burn fat? But what the program options aren't telling you is that the fat-burning program was designed to keep your heart rate pretty low, as research over the years has shown that when you're working at a lower percentage of your maximum heart rate, you burn a higher percentage of fat as fuel. However—and this is a big however—because you're working at a lower intensity, you're also burning fewer calories. So if you only have 30 minutes to work out, you may only burn 200 calories with a fat-burning program, while if you were following a more intense "interval" workout, for example, you might burn 300. And, as we know, it's all about calories in versus calories out when it comes to weight loss. But it doesn't matter where those calories burned are coming from—just that you're burning as many as possible. So don't be fooled by the alluring programs on the cardio machines.

Action tip: Add intervals. Interval workouts, whether programs on the machine or created by you, a trainer or SparkPeople (click here for our printable interval training workouts), will always give the most bang for your calorie-burning buck. If you need further proof of why interval workouts are so great, check out this article. To set up your own calorie-burning interval workout, simply increase your intensity to a hard pace for 30 seconds followed by 2 minutes at an easy pace; repeat for up to 30 minutes. Once you’ve mastered that, try 1 minute of a hard intensity, followed by 2 minutes at an easy pace.

Myth #2: The Calories Burned Display on the Machine is Factual
I know how awesome it is to see a big number on the calories-burned screen after a hard workout. But the sad truth is that that number is usually inflated. If you think that you burned enough extra calories this morning to eat that cheeseburger for lunch, think again. Even when you specifically enter your gender, weight and age, your estimate (yep, it's just an estimate) could be off by tens to hundreds of calories. Hundreds! In fact, the majority of cardio machines manufacturers test their equipment on big, muscular guys and not your everyday Joe. Because of this, the estimated calorie burn that is programmed into the machine is based on a large man who burns tons of calories just breathing. If you're a female, this is specifically problematic. So, literally, tread lightly!

Action tip: Be cautious about calories burned. On average, most people burn about 100 calories per mile walked or ran. If your cardio machine’s calorie count registers way more than this, then err on the side of calorie caution when planning your meals for the rest of the day. In general, all machines and online calculators offer mere estimates of calories burned, so never take them as fact. A better and more accurate way to estimate your calories burned for any workout is to invest in a good heart rate monitor that estimates calories burned based on your actual workout intensity.

Myth #3: Running or Walking on the Treadmill is as Good as Running Outside
I heart the treadmill. Treadmills allow you to run at a variety of paces and inclines while avoiding any nasty weather. However, if you're preparing for a running race or walking event, you need to know that the treadmill does not challenge you as much as doing the same activity outside. In fact, the motion of the treadmill belt actually slightly helps pull your feet back, thereby allowing you to shorten your running and walking stride and put forth less energy. Less energy means fewer calories burned. In addition, the treadmill is set at a totally flat or slight decline, which also makes your run or walk easier than it is in the great outdoors. Therefore, if you're used to running or walking on the treadmill, you'll be in for a big wake-up call when you head outside and find that you can't run as fast or as long without becoming winded.

Action tip: Change your scenery. Once a week, trade your indoor workout for a power walk or jog through your neighborhood or a park. The change of scenery will help give your body and your mind something new to focus on. As your muscles work harder to propel your body (without the help of a moving belt), you'll burn more calories and better gauge your true running or walking speed. If outdoor workouts aren't an option for you, add incline to your treadmill to help offset momentum of that treadmill belt.

Myth #4: You Should Change Your Workout Intensity Based on the Heart Rate Display
The built-in heart rate monitors on cardio equipment sure are handy. After all, they sense your pulse (heart rate) from your fingertips and hands! However, your pulse isn't as strong or accurate when measured from your hands as it is when it's measured closer to your chest. Plus, these displays rely on sporadic data, which is only available when you hold on to the console or handles. This is typically a bad idea, especially if you're running or walking fast or if holding on compromises your form or causes you to lean into your hands—a sure sign that you're not really working as hard (or burning as many calories) as you may think.

Action tip: Listen to your heart. Consider investing in a heart rate monitor with a chest strap. These are the most accurate and reliable ways to measure your exercise intensity continuously and safely as you work out—without compromising your form. If a heart rate monitor isn't in your budget yet, use the Rate of Perceived Exertion or the Talk Test to measure your exercise intensity. You'll find details on these methods and more in our Reference Guide to Exercise Intensity.

Above all, remember that when it comes to exercise—on the cardio machines or not—everyone is different and no machine can really be accurate for everyone. Some are more accurate than others are, but always listen to your body and continue to track your workouts on SparkPeople's Fitness Tracker. After all, you know yourself best—and that's no myth

Monday, 3 August 2009

joy for dairy haters

Eat More Tomatoes, Watermelon, Guava
Want to build stronger bones? Then eat more tomatoes, watermelon, guava and red grapefruit. All contain lycopene, the red-pigmented antioxidant whose long list of benefits include heart health and protection against various cancers. The latest evidence points to a lower osteoporosis risk.

Tufts researchers compared dietary intake data with measurements of bone mineral density (BMD) among 600+ elderly volunteers over the course of four years. Among various antioxidant carotenoids tested (e.g., beta-carotene, lutein, etc.), lycopene appeared to confer the biggest bone-boosting benefit. Women in the top third of lycopene intake enjoyed 66% less bone loss than those with lower intakes. While men did not share this association, lycopene offers them other gender-specific benefits, such as a 28% lower risk of prostate cancer.

Beyond red-hued produce, other research has found that doubling fruit and vegetable intake bolstered bone strength among both male and female adolescents. In particular, prebiotic Superfoods like bananas, asparagus, leeks, onions, garlic and artichokes support bone health by enhancing calcium absorption. Also, try top sources of vitamin K -- leafy greens, celery, broccoli, cabbage -- to reduce fracture risk. Fruit and vegetables also help you avoid excess fat mass, which has been linked to lower bone mineral density.