Snack Bar Break

Though in an ideal world we would all eat balanced meals and snacks with whole grains, lean protein, and lots of fruits and vegetables, realistically it is often too time consuming and impractical. However, we can’t just starve until we have time to grab a decent meal. That’s where bars come in. Bars are quick, and if you choose the “right” ones, they can be balanced and filling. They are great to keep in your purse or briefcase if a meeting runs late and lunch seems far away, in the glove compartment of your car if you get stuck in traffic, or by the front door if there’s no time for breakfast so you can grab one and go.

The tricky part when it comes to bars is figuring out which ones are best or the most balanced. To help you, we’ve outlined a few nutrients/ingredients to watch for when choosing a bar. The major question to ask yourself, however, is will this bar help me eat less later or will it simply set off a sugar craving and leave me wanting more.

Calories
As a snack, ideally it should have less than 200 calories. If you’re replacing a meal, it can be higher than this, but beware that the very high calorie bars usually contain loads of sugar and/or saturated fat.

Fiber
Fiber helps by slowing digestion and allowing you to feel fuller longer. Finding high fiber bars can be tough, but aim for at least 3 grams of fiber per bar.

Protein
There are loads of high protein bars out there, but the main idea of protein is to balance out the carbohydrates and satiate us longer. There is no need to go overboard with protein (keep in mind, this is just a snack), but aim to get at least 7 grams in your bar.

Fat
You do want to have some fat in your bar to keep your snack balanced, to allow for a more satisfying snack, and to improve the taste and texture of the bar. However, try to keep the fat below 5 grams, with as little as possible coming from saturated fat. Also, avoid any bars with trans fats.

Sugar
This is definitely the hardest ingredient to assess. Most of the bars contain lots of sugar to improve taste. We decided to judge sugar based on its relation to fiber in the bar. Aim for bars that have at most a 6 to 1 ratio of sugars to fiber. For instance, if a bar has 3 grams of fiber, it should have no more than 18 grams of sugar.

To be honest, it was almost impossible to find a bar that fit all of our requirements. The bottom line is that you have to choose which ingredients are most important to you, and which bars help you most in staving off hunger (and which you like the taste of!). We’ve chosen some of our favorites to give you some ideas. The bars in bold fit every requirement.

Bar	Calories	Total Fat(g)	Saturated Fat(g)	Protein(g)	Carbs(g)	Fiber(g)	Sugar(g)
Bellybar™ (for pregnant women)	170-180	4-6	1-2.5	8	22-26	2	11-13
Clif® Mojo™	180-210	8-11	1-2	9-10	19-23	2-3	8-12
Gnu® Foods	130-140	3	0-1	3-4	30-32	12	8-9
Kashi™ GOLEAN® Roll!	190-200	5	1.5-2	12	27-29	6	13-14
Kashi™ TLC™*	120-180	2-6	0.5	5-7	19-26	4	5-8
Larabar®	180	4	2	8	29	5	11
Luna® Sunrise™	180	4	2	8	29	5	11
Luna®*	180-190	3.5-6	0.5-3	9-10	23-28	3-5	9-11
Pria® Complete Nutrition	170	6	4	11	22	5	7
Slim Fast® Optima™ Meal On-The-Go Bar	180-220	4-9	2.5-4	8	28-35	2-3	12-16
thinkGreen™	180-190	5-7	1-3	6-7	27-29	2-4	15-22

*Not every bar in this brand fits all of the requirements.

Take this guide with you as you navigate the supermarket aisles. By keeping balanced, healthy bars on hand, you will never have an excuse for going hungry!

Gazpacho with Chickpeas

Low calorie soups and salads are invaluable as natural appetite suppressants. Since soups and salads are full of water (or watery ingredients), they help to fill you up before you indulge in a big lunch or dinner. Moreover, if you add extra fiber to your meal, you will also feel fuller sooner. This recipe combines all of these aspects in one easy, refreshing, and tasty dish. No need for diet pills when you can fill up on veggies!

Serves 6

2 – 14.5 oz cans diced tomatoes, with juice
½ cup tomato juice
2 Tbsps extra-virgin olive oil
1 seedless cucumber, cut into a ¼-inch dice
1 small onion, cut into a ¼-inch dice
2 medium garlic cloves, minced
1 small jalapeno pepper, seeded and minced (can leave in seeds for spicier soup)
1-15 oz can chickpeas, drained and rinsed
2 Tbsps lime juice
¼ - ½ teaspoon cumin (to taste)
2 Tbsps chopped fresh cilantro (can substitute flat-leaf parsley if prefer)
Salt and freshly ground pepper, to taste

1. In a food processor or blender, blend a ½ cup of the diced tomatoes with the tomato juice and olive oil. Transfer to a medium bowl.
2. Add the remaining ingredients to the bowl. Season with salt and pepper to taste.
3. Refrigerate for at least 4 hours before serving.

Calories: ~140
Fiber: 6

Natural Herbs or Foods and Weight Loss…or not?

Considering the main topic of this newsletter is diet pills and weight loss drugs, we wanted to report on a single natural food or herb that is touted for weight loss and present the current research. Amazingly, after searching through the peer-reviewed journals, we found almost no actual research regarding the most common weight-loss ingredients. We searched apple cider vinegar, cayenne pepper, cinnamon, ginger, ginseng, green tea, and even some of the less common ingredients like turmeric and rhubarb. Though there were a few animal studies regarding one or two of these ingredients, and a few actual studies on green tea, a couple of the searches brought up absolutely nothing (i.e. apple cider vinegar). Yes, we could have chosen one of those rare random studies to report on, but we think a stronger take-home message this month is to beware of what you hear or read. As our fruitless search has shown, the ingredients in most weight loss supplements have barely been researched, and though they may seem harmless because they are common household ingredients, taking large doses of them has not been satisfactorily tested (or even tested at all). When there are actual studies regarding natural ingredients and weight loss, we’ll get back to you.

The Skinny on Diet Pills

With the release of Alli this past June, diet pills are once again in the spotlight. The claims are appealing: “Lose 30 lbs in 30 days” or “Melt your fat away”. But, do these pills really work? And more importantly, are they even safe? We’ve broken down for you some of the more popular over the counter and prescription diet pills on the market to let you decide for yourself. As a disclaimer, we believe that there are no magic pills to get you to your goal – changing your lifestyle is the only truly tested and effective method.

Prescription Drugs
Research regarding prescription drugs is more thorough and credible since they have to be approved by the Food and Drug Administration. Prescription weight loss drugs are intended for individuals with medically significant weight problems, and are intended to be used in conjunction with dietary, behavioral, and exercise programs. If used correctly by the intended group of users, oftentimes they can be a lifesaver. For those who do not fit the description of the intended user, or for those who simply take the pills without changing their lifestyle, expect disappointment.

Orlistat (Brand name prescription drug: Xenical; OTC drug: Alli)
How it Works: Orlistat blocks the absorption of fat by working on the digestive system. It is claimed to inhibit the action of an enzyme called lipase, which breaks down dietary fat so the body can absorb it. Orlistat blocks the absorption of up to 30% of dietary fat, and the unabsorbed fat is eliminated through the stool.

Research: According to the FDA, before orlistat was approved in 1999, it was tested in seven clinical trials, in which more than 4,000 obese individuals participated. Each of these trials used orlistat in conjunction with a low-calorie, low-fat diet, and an exercise routine. Overall, 57% of people taking orlistat lost at least 5% of their body weight as compared to 31% who took a placebo.

Side Effects: Due to the fact that unabsorbed fat will exit through the stools, many gastrointestinal side effects may exist. Perhaps most embarrassing is that users may experience oily rectal seepage and in extreme cases, may need adult diapers. Fecal urgency, gas with discharge, and frequent, oily bowel movements are also possible. In addition, orlistat interferes with the absorption of fat-soluble vitamins (A,D,E, and K) and may also limit the absorption of healthy fats like fish oil or flaxseed oil. As a result, nutritional deficiencies may occur.

Sibutramine (brand name: Meridia)
How it Works: Sibutramine is a monoamine reuptake inhibitor, which means that is blocks the reabsorption of certain neurotransmitters, or messengers to the brain. This allows the levels of these neurotransmitters to increase, which then helps to control appetite. Thus, sibutramine is mostly an appetite suppressant.

Research: Manufacturers report several double-blind, placebo controlled trials. There was evidence that various levels of sibutramine led to significantly more weight loss in obese individuals, than for those who used the placebo. As with orlistat, these studies were done in conjunction with a healthy eating and exercise plan.

Side Effects: The most common side effects are dry mouth, anorexia, headache, insomnia, and constipation. Some users also experience an increase in blood pressure and heart rate.

OTC Drugs
Over the counter weight loss drugs are not subject to approval or regulation by the FDA. As a result, we have limited research on the hundreds of OTC diet pills out there, and almost no long-term research. In addition, because these pills aren’t regulated, they may not even have the amount of an effective ingredient that is stated on the bottle. There are hundreds of diet pills out there. This is only a small sample.

Alli
The only FDA approved OTC drug. See orlistat (above).

TrimSpa X32
How it Works: Trimspa, endorsed by the late Anna Nicole Smith, has many different ingredients in it. Unfortunately, TrimSpa no longer lists each of the ingredients separately, but rather states that it has a “x32 proprietary blend”. We were able to uncover some of the ingredients. Ingredients like caffeine, bitter orange, and green tea extract are thought to work as stimulants. Hoodia, chromium, and glucomannan (fiber) are proposed to work as appetite suppressants.

Research: Clinical trials have not shown that the ingredients in TrimSpa can reduce body fat. There is some evidence that green tea extract may aid in weight loss, and there is clear evidence that fiber (i.e. glucomannan) will lead to satiety, thus decreasing one’s appetite. However, none of the ingredients have been significantly proven to lead to weight loss.

Side Effects: Due to the fact that many of the ingredients have been insufficiently tested, there is concern that in large doses, some of these ingredients may be harmful. Bitter orange (naringin) may interfere with many common prescription drugs such as antiarrhythmics, anticoagulants, statins, immunosuppressants, calcium channel blockers, and protease inhibitors. Ingredients in TrimSpa may lead to insomnia, anxiety, palpitations, and restlessness. TrimSpa may also cause migraines in susceptible people since it contains cocoa extract which contains tyramine. Hoodia, a popular ingredient on its own, and thought to suppress appetite, is also still in the beginning research stages. There is a possibility that it can lead to liver toxicity. Moreover, Hoodia is a protected plant, and because OTC diet pills are not regulated, most of the pills don’t have as much Hoodia as is stated on the packaging.

Xenadrine EFX
How it Works: As with the TrimSpa, Xenadrine has a long list of ingredients. These include green tea leaf extract, bitter orange, caffeine, cocoa extract, grapeseed extract, ginger root, and guarana. These ingredients are purported to speed up the metabolism.

Research: Though proponents of Xenadrine claim numerous clinical trials have been completed, it was hard for us to find any. The two we did find were extremely small studies of six and ten subjects. In addition, we found it dodgy that the Xenadrine website listed “returning shortly…” under the tab for clinical studies. When we called the company, they could not elaborate.

Side Effects: The same side effects noted for specific ingredients in TrimSpa are noted here. In addition, people taking Xenadrine have noticed nausea and upset stomachs, anxiety, shaking, cramps, increased heart rate, and increased sweating.

There are hundreds of other diet pills out on the market. Most of the OTC diet pills rely on the fine print that states it must be combined with a low-calorie diet and exercise. In reality, if you followed the healthy diet and exercise portion, you would lose weight. However, in certain cases, prescription drugs may be helpful and/or necessary, but that must be determined by your physician. With all diet pills remember - if it sounds too good to be true, chances are it is.

Red, White, and Blue Trifle

It’s summertime, and though we all may “scream for ice cream”, our waistlines are begging us to lighten up. Luckily, summertime is also chock full of fresh fruit, a naturally sweet dessert, which provide us with many important vitamins, minerals, fiber and water.
In fact, we need at least 2-4 servings of fruit per day. The following recipe combines 2 of these delicious fruits in a satisfying and low-calorie dessert.

Serves 15

1 package prepared low-calorie instant vanilla pudding
1- 8-ounce container fat-free or light whipped topping, ½ cup divided
2 ¼ cups sliced fresh strawberries, divided (2 cups & ¼ cup)
2 ¼ cups blueberries, divided (2 cups & ¼ cup)
1 prepared (10 ounces) angel food cake, cut into 1-inch cubes

1. Fold the vanilla pudding into the whipping topping (minus the reserved ½ cup of whipped cream).
2. Combine the 2 cups of strawberries and 2 cups of blueberries.
3. Place half the cake cubes in the bottom of a 2- to 3- quart trifle dish or straight-sided glass serving bowl. Top with half of the fruit mixture and then half of the whipped cream mixture. Repeat layers with remaining cake and fruit mixture. Spoon remaining whipped cream mixture over the fruit mixture. Place reserved ½ cup of whipped cream on top.
4. Arrange reserved strawberry slices and blueberries over the whipped cream.
5. Cover and chill in refrigerator for at least 2 hours before serving.

Calories per serving: ~170

Flavonoids and Cognitive Decline

Flavonoids are powerful antioxidants that are found in fruits, vegetables, tea, and red wine. The benefits of flavonoids have been highly touted, especially as it relates to cancer prevention. In a study published this year by the American Journal of Epidemiology, researchers found that flavonoids may also help with cognitive function. Over 1600 subjects, age 65 and over, were followed for 10 years. At baseline, all participants were evaluated and found to be free from dementia. In addition, information on dietary flavonoid intake was collected at baseline. Over the 10 year period, participants were cognitively evaluated four times. The researchers found that those participants who consumed the most flavonoids from food did significantly better on the mental examinations 10 years later than those who consumed the least amount of flavonoids. Just one more reason to visit your Farmer’s Market and load up on fresh produce…

Eating Seasonally

No longer do you have to drive to rural areas for the fresh vegetables, fruits, flowers, and seasonal culinary creations of the farms. In the last few years, Farmer's Markets have been popping up and becoming increasingly popular in both urban and suburban neighborhoods. Towns and cities alike have happily sectioned off streets monthly, or even weekly, for nearby farms to provide residents access to locally grown food. While many look at jaunts to the Farmer's Market as occasional quaint outings, however, there are major benefits to regularly frequenting the local markets and to eating seasonally.

Health
Whether or not we realize it, the foods that are grown locally are essentially preparing us for the days ahead. Spring vegetables, like lettuce, kale, asparagus, and spinach, help to clean us out after a long winter. The summer harvest of grains and fruit helps to give us energy for the long days. The produce of autumn, including squash, apples, carrots, and beets, provide warmth and sweetness to help nourish us prior to the long winter. And finally, the winter foods, which generally are stored, like dried fruits, nuts, and other, heavy, dense foods, help to provide resilience.

Intact Nutrients
As soon as a piece of fruit (or any produce) is plucked from the tree, the nutritional breakdown begins. Certain vitamins, particularly vitamin C, are very unstable and though they may be present fresh off the vine, are largely depleted after a few days. Supermarket produce may be shipped from a thousand (or more) miles away. As a result, the produce sits around for many days constantly losing some of the key nutrients.

Since local farms must adjust to the seasonal weather, the fields are also turned over more frequently. Thus, a patch of land that held cucumbers in the summer may hold root vegetables in the fall and winter. This turnover encourages a more nutrient-rich soil, which translates into a more nutrient-dense product (not to mention a tastier product).

Freshness
Locally grown produce is typically picked the day before arriving at the Farmer's Market. As a result, the produce is picked ripe or at its peak. Moreover, after a day at the Farmer's Market, leftover produce is generally not saved to be sold the next day. Instead it is used for jams and baked goods. On the other hand, supermarket produce is harvested well before ripeness so that it can withstand bulk handling and long range shipping. That means that when supermarket produce first hits the shelf, it is at least a week old. In fact, the automatic spraying of the produce section every few minutes is mainly done to perk up the week-old vegetables. It doesn't help that nutrients of the produce leach out at each spraying.

Fewer Preservatives
Many of the small growers at Farmer's Markets are organic growers, which mean they do not use any synthetic compounds on their fields. Even for those local farmers who do use some chemicals, however, the amount which they use is far less than large commercial farms. Moreover, because local farms pick their produce at its peak, they do not use any chemical ripening agents. And because they get their produce to market almost immediately, they do not need to coat their produce in wax or add any other preservative.

Variety
Nowadays, when you walk into a supermarket, you may never know the season. Due to global trade, the supermarkets will always have melon, tomatoes, and tropical fruit. Without any new options, we can easily encounter food fatigue. And when we tire of fruits and vegetables, it is too easy to fall into the rut of treating ourselves with high-fat and high-sugar foods to perk up our food repertoires. However, when we eat seasonally, we can look forward to the juicy summer watermelon or the savory autumn artichokes. Plus, by purchasing seasonal foods, and not splurging on that $10 clamshell of blueberries in the dead of winter, you can also save money.

Incorporating seasonal eating into your lifestyle demands a bit more time, thought, and commitment. As a result, however, you will be rewarded with more robust flavors and loads more nutrients – your body, your palette, and the Earth will definitely thank you!

Seasonal Produce Calendar (New York)

This chart, adapted from the Greenmarket NYC chart, will help you determine the seasonality of your favorite fruits and vegetables.

Season	Vegetables	Fruit
Winter	Dried beans, beets, carrots, collard greens, leeks, onions, parsnips, potatoes, winter squash, turnips	Apples, pears
Spring	Asparagus, dried beans, cabbage, carrots, beet greens, mesclun, onions, parsnips, potatoes, radishes, rhubarb, scallions, spinach, zucchini, turnip greens	Apples, pears
Summer	Asparagus, snap beans, dried beans, beets, beet greens, broccoli, cabbage, carrots, cauliflower, celery, collard greens, corn, cucumbers, eggplant, herbs, lettuce, leeks, mesclun, onions, peas, peppers, potatoes, radishes, rhubarb, scallions, spinach, swiss chard, tomatoes, turnips, turnip greens, winter squash, zucchini	Apples, blackberries, blueberries, cantaloupe, cherries, currants, peaches, plums, strawberries, raspberries
Fall	Snap beans, dried beans, beets, beet greens, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, corn, eggplant, fennel, herbs, kale, lettuce, leeks, lima beans, mesclun, onions, parsnip, potatoes, pumpkin, scallions, spinach, swiss chard, tomatoes, turnips, winter squash, zucchini	Apples, blueberries, cantaloupe, grapes, peaches, pears, plums, raspberries, watermelon