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Tip of the Day Food Labels 101 – Total Carbohydrates and Sugar

December 16, 2015

Pete Hellberg MS, CSCS, CISSN Nutrition & Exercise Counselor Cenegenics Philadelphia It is clear from multiple recent studies that for the majority of people, the most effective type of nutrition program to lose weight, improve body composition and reduce cardiovascular risk is a reduced carbohydrate diet. However, what I consider to be intentional misinformation in food labeling leads to a great deal of confusion for the health conscious consumer who is trying to reduce their intake of carbohydrates, especially simple sugars.

Posted in Blog, Exercise/Nutrition News by rishman
December 10, 2015

As part of a nationwide sweep, the Department of Justice and other federal agencies have pursued civil and criminal cases against more than 100 makers and marketers of dietary supplements. The indictments range from the alleged conspiracy to import ingredients from China using false certificates of analysis and false labeling, to unlawful advertising of dietary supplements. See Criminal Charges Brought Against Bestselling Supplement Manufacturer.

Supplement QualityThis action by the Justice Department represents the most egregious cases of supplement fraud. Supplement quality is an even bigger problem as evidenced by the February 2015 action by the New York Attorney General accusing GNC, Target, Walgreens and Walmart of selling fraudulent and potentially dangerous herbal supplements, demanding that they remove the products from their shelves. Authorities conducted testing on 78 bottles of the most commonly sold supplements at these major retailers and found that

Posted in Blog, Exercise/Nutrition News by admin
September 7, 2015

Today’s wheat is not your grandmother’s wheat! Modern varieties have been genetically modified to increase production. In the process, wheat has become the “perfect, chronic poison,” according to Dr. William Davis, author of Wheat Belly. droppedImageCompared to the wheat of 50 years ago, the so-called complex carbohydrates from today’s “whole grains” are rapidly broken down by gut enzymes into simple sugars. This leads to higher blood sugar and insulin levels, just like simple sugars and refined/white grain products. More insulin leads to more fat storage. In addition to gluten, wheat contains gliadins, glycoproteins with properties similar to opiates, which actually increase appetite – to the tune of 400 more calories per day, according to Dr. Davis. No wonder that so many people readily admit to being “carb addicts!” Gliadins are also thought to cause or exacerbate a variety of health problems including allergies, bowel problems, and chronic inflammation. Together with the appetite stimulation, this one-two punch has led to a dramatic increase in obesity, diabetes, cardiovascular disease, and more. Most people agree that they should limit simple sugars and white/refined grain products. Howe

Posted in Blog, Exercise/Nutrition News by rishman
May 1, 2015

New England Journal of Medicine Journal Watch   By Larry Husten   Edited by André Sofair, MD, MPH, and William E. Chavey, MD, MS   A study in Diabetologia uncovers new details about the association between sugary drinks and diabetes.   U.K. researchers followed more than 25,000 adults for over 10 years. During the study, 850 participants developed diabetes. The study used dietary information obtained from 7-day food diaries completed by study participants.   Overall, each 5% increase in the amount of calories consumed from sweetened beverages was associated with an 18% increase in diabetes incidence.   Per serving, soft drinks, sweetened-milk beverages, and artificially sweetened beverages were all associated with a greater than 20% increase in diabetes. However, the association with artificially sweetened beverages lost statistical significance when the researchers took into account people’s weight.   Replacing soft drinks and sweetened-milk drinks with water or unsweetened tea or coffee would significantly cut the rate of diabetes, the authors calculated.   http://www.diabetologia-journal.org/files/OConnor.pdf

Posted in Blog, Exercise/Nutrition News by rishman
March 2, 2015

SupplementsJulie McCallen, MD Director of Product Quality Assurance Cenegenics Elite Health On Tuesday, February 3rd, 2015 an important news story broke in the New York Times, reporting that the New York Attorney General’s office has accused GNC, Target, Walgreens and Walmart of selling fraudulent and potentially dangerous herbal supplements and demanded that they remove the products from their shelves. Authorities conducted DNA testing on 78 bottles of the most commonly sold supplements at these major retailers and found that four out of five of them did not contain any of the herbs listed on the labels. Sadly, they contained little more than cheap fillers like powdered rice, asparagus, houseplants and other substances that could be dangerous to people with allergies. Their findings were shocking; •A popular brand of Ginseng at Walgreens contained only powdered garlic and rice. •Ginko biloba sold at WalMart contained powdered radish, houseplants, and wheat, despite its label claim of being wheat and gluten free. •Three out of six herbal products at Target– ginko biloba, St. John’s wort,

Posted in Blog, Exercise/Nutrition News by rishman
March 17, 2014

Once again, a study that seems to contradict years of medical literature is making splash headlines. The study, Low Protein Intake Is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population is being portrayed in the media with headlines like “Eating large amounts of meat, cheese may be as deadly as smoking.” Now for some perspective: The study was essentially 2 studies. One was an analysis of data from a pre-existing survey (NHANES III; one of the largest American-based national surveys of health and nutrition), assessing 6381 adults over the age of 50. There are many problems with the analysis. Study issues aside, let’s just look at the conclusions (read these carefully).

  • For those aged 50-65, high protein intake was associated with a 75% increase in overall mortality and 4-fold increase in cancer mortality.
  • If the protein was plant based, the association with cancer and mortality was abolished or greatly reduced.
  • For patients over 65, high protein intake was associated with reduced cancer and overall mortality.

These results simply don’t make sense! How can there be such horrible numbers for people aged 50 to 65, and then have the opposite results for

Posted in Blog, Exercise/Nutrition News by rishman
January 17, 2014

Food is supposed to be for sustenance – but instead of giving us the building blocks for health and life, food today is perhaps our most toxic daily exposure. The quality of our food is directly tied to the quality of our health, and changes in our food supply since World War 2 have resulted in a significant increase in inflammation, infertility, cancer, birth defects, infections, and neurologic disease like Alzheimer’s and Parkinson’s. It is no longer true that all you have to do to be healthy is to eat a low glycemic diet, exercise, and balance your hormones. What happened? The decline of the quality of our food production began with the end of WW2, as weapons manufacturers looked for another market to sell the nitrogen that had been used in weapons production. Farmers began to use this to fertilize their crops, neglecting proper care of the soil. This caused nutrient deficiencies in the soil that led to more weed growth, which became quite problematic for farmers. Instead of returning to proper soil stewardship which naturally controls weed growth, they turned to the use of pesticides. In 1964 glyphosate was patented as a descaling agent, used to clean out mineral deposits from water pipes. Glyphosate was accidentally found to kill weeds, and in 1969 it was patented as an herbicide under the name RoundUp. Glyphosate is a broad-spectrum chelating agent, which means that it gr

Posted in Blog, Exercise/Nutrition News by rishman
January 16, 2014

Try replacing your favorite unhealthy ingredients with these healthy alternatives. (Adapted from Swanson Vitamins Health blog) Replace Rice with Quinoa. Quinoa has 150% more fiber and 100% more protein than white rice. Replace Mayo with Mustard. Mayo contains sugar and saturated fat. Mustard has neither. Replace Soda with Tea. A can of soda contains over 8 teaspoons of sugar. Tea has no sugar and contains antioxidants. Replace Vegetable Oil with Coconut Oil. About 66% of the fat in coconut oil is medium-chain triglycerides (MCTs) which have been shown to support weight loss. Replace Sour Cream with Greek Yogurt. Sour cream has 227% more calories and 450% less protein than Greek yogurt. Replace Croutons with Almonds. Almonds have 2x the protein, 3x the fiber and 1/3 of the carbs of croutons. Replace Potato Chips with Air-Popped Popcorn. Air-popped popcorn has 9x less saturated fat and has 1/3 fewer calories per serving. Replace Flour with Coconut Flour. Coconut flour has fewer carbs and 11x the fiber levels of regular white flower. Replace Sugar with Stevia. Stevia is all natural and has zero calories, carbs, or sugar. Replace Chocolate Chips with Cacao Nibs. Cacao nibs have no sugar and over 5x the fib

Posted in Blog, Exercise/Nutrition News by rishman
December 9, 2013

It’s that time of the year again and the holiday decorations are going up. You are probably finalizing holiday plans and concentrating on shopping. It’s been a little over a week since Thanksgiving and you’re back to healthy eating, right? Remember that the holidays are just that, days. Holiday eating should be limited to a few days, not an entire season starting with Thanksgiving and ending mid January. Some or all of the progress you have made can be wiped out with 5-6 weeks of poor food choices. So what can you do to limit the damage? Try keeping these in mind:

  • Enjoying yourself doesn’t mean you have to overeat.
  • Schedule longer/harder workouts to coincide with holiday parties.
  • Try eating a low glycemic snack before you go to a party (like a low carb protein shake). You will be less likely to overeat.
  • Stock up on high protein/low carb breakfast items such as egg whites, cottage cheese, Greek yogurt, breakfast ham, etc. so you can get right back to healthy eating the morning after each party or event.

The longer you eat poorly, the harder it is to break the cycle. Bad eating, especially eating carbs, produces high insulin levels. Remember, insulin stores fat and blocks fat release. But it doesn’t take much to stop the high insulin levels. A high protein, low carb breakfast can leave you satisfied for 3-4 hours and break

Posted in Blog, Exercise/Nutrition News by rishman