A Hot Date with Ben & Jerry's

Yesterday I was flipping through the coupon booklets that come in the mail and noticed a Ben & Jerry's coupon for $1 off. Score! To make the deal even sweeter, Stop & Shop had it on sale s for $5! This was a deal I couldn't pass up!

I'm less likely to eat too much ice cream when its in the house. Backwards, I know. Whenever I go out to grab ice cream from a local place, I always want to waffle cone- which comes with a ton of ice cream. If I have it at home, I can usually keep myself to 1-2 scoops worth. This helps me keep the calories and the cost at bay (regular $2.99 for a pint vs. $4.50 for a waffle cone w/ 3 scoops).

I like Ben & Jerry's; as far as ice cream from the grocery store goes, I think they're the best. I like frozen yogurt and gelato, too-- but I'm most likely to reach for ice cream. I grabbed a Chocolate Chip Cookie Dough and a Red Velvet Cake.

I was looking at the packaging during my taste-testing last night and was prompted to go to their site. They have a lot going on on there. I clicked through for a while and found myself in the "Issues We Care About." I was impressed. Here is what they have:

• Support GMO Labeling
• Climate Justice
• Marriage Equality
• Peace Building
• Get The Dough out of Politics
• Fairtrade
• rBGH

Each section has a short description of how they've dedicated themselves to each initiative. Definitely worth a look. In the end, ice cream is still ice cream and eating copious amounts of it would likely have a negative impact on your health. However, in my opinion, Ben & Jerry's is a brand I can reach for and feel good about. The ice cream tastes good, its juuust expensive enough that I need to make it last (and won't likely binge), and they have have a pretty sound business model.

What is your favorite flavor of ice cream?
What other brands have you encountered that are socially conscious? 

NNM Day 10 :: The "Fat Free" Myth

BAD

In the 1950's, Americans were told that fat is what was making us fat. Wrong-o. I mean, too much of anything isn't good, but saying that fat in our food is what is adding fat to our bodies is just poppycock. The fear of fat has set up an entire generation for failure in health ventures.

...ok maybe that's a little dramatic. But there was a long period of time where Americans were told that fat is the enemy and should be avoided at all costs. What was subbed in? Carbs! Lots and lots of carbs! And we all know that carbs are important to a healthy diet; but easy-to-cook, refined carbohydrates were apparently the answer to filling the satiety gap left by nixing the fat.

Before delving into the bad, lets take a look at the good:

Fat is cool!
(+) Fatty acids! Our bodies can make most of the fats it needs from our diet. There are a couple that our bodies can't make, so we need to get them from food.
(+) Brain and nerves. Apparently fat surrounds nerve cells so they can transmit messages between the brain and.... everywhere else. The brain needs some fat in it, too
(+) Fat helps combat cravings!
(+) Fat helps you feel full. It keeps food in the stomach longer, making you feel full longer.
(+) Some vitamins are fat-soluble (A, D, E, and K), which means that that fat needs to be present for these vitamins to be absorbed by the body. If there is not enough fat, your body can't pull the vitamins from your other foods :(

Let's get to it!

In our grocery stores today, we see products labeled as "low fat" or "fat free," and many of those products are the painful reminders of the fat-free movement of yore (aka the 50's). We see cookies labeled as "fat free" and our brain knows that can't be right. Well, brain.... high-five. While maybe (literal) fat has been removed, the manufacturer needed to add something in to compensate for taste. Sugar and salt are two big perpetrators of this phenomenon.

Do an experiment when you go to the grocery store next time: find a product that has an original as well as a fat free/reduced fat/low fat option. Take the two products and compare the labels. Check the calories, fat, sugar, and salt. I bet you'll be surprised. Want to be even more surprised? Take a look at the Daily Value column (labeled as DV%).


What's the big deal about replacing fat with sugar?
Good question. The answer is: because of the way it is metabolized. As I understand it, the simplest answer is: fat takes longer to digest because it is more complex. Excess sugar in our food is so frustrating and infuriating to me that I want to scream. You can read more about how our bodies handle sugar here.


Now, we know that fat is an important part of a healthy diet. It shouldn't be the most prevalent portion of our diet, but it needs to be there. Salt and added sugar on the other hand... are 2 things that we are told to be acutely aware of. I don't know about you, but if I'm going to choose the original version (on the rare occasion I do purchase crackery-chippy-cookie type things).

Dairy products should be examined, too! Apparently fat free half-and-half is a big perpetrator, but I'm not really sure since its not a product I purchase. I know that some yogurts are ok and some are.... very not. The best way to tell is flip the product over and take a look at the ingredient list. For example, I my yogurt is labeled as nonfat, but only has natural ingredients (pasteurized milk and active cultures).

National Nutrition Month

Hey! Did you know March is National Nutrition Month?! Neither did I until a few minutes ago. I'm going to try to post something new every day. I plan to alternate between the concepts related to both good and bad nutrition. Any posts labeled Good will focus on things with a positive impact, and Bad will highlight dangerous items or things you should be wary of.

Let's start off on a positive note!

GOOD

Here is an awesome tool I use if I'm curious about the nutritional content of food that doesn't necessarily come with a label.

Check it out!:: Nutrition Data

Now, it can be easy to get caught up on "omg bananas are so carby!" Don't let that dissuade you from munching on 'nanaers before a workout or adding them into you smoothies!

The types of carbs in foods from the earth (fruits, veg, gains in/near their natural state) work with your body instead of against it.

Preview of the Carrot Stacks article.

Another mistake is paying to much mind to the sugar. Yes, fruits and vegetables contain sugar. HOWEVER you would have to eat an insane amount of produce to equal the sugar in a lot of commonly enjoyed treats. I like to peruse sugarstacks.com when I need a quick reality check. They have this interesting post called Carrot Stacks.

So check out Nutrition Data and plug in some of your favorite foods to see just how good they really are for you!

Sugar: The Epic Breakup

I set myself a 3-week goal. I figured that I could handle 3 weeks completely free of added sugars. They say it takes 21 days to form a habit, so that was what I was working on. The first few days absolutely sucked. While I didn't have to miss any dinner plans, I did have to skip out on the ice cream stops we would make afterwards. Days 4 through maybe 10 were rough, but I didn't have the same physical need; it was a little easier to say "no" if I was offered something sweet. I kept reminding myself that "when this is all over, I can reward myself with ice cream or a donut!" and I was really holding on to that thought throughout. By the end of week 3, I realized I didn't even really want the reward I had mentally promised myself!

For this 3 week period, I went without: ice cream, candy, soda in my cocktails (I don't really drink it any other time), juice, bread items, and pastries. I'm sure there were other smaller things I skipped out on, but those were the major items.

I did allow myself: a little honey for my coffee, crackers, 72% dark chocolate, and a proportionally-less amount of alcohol (2-4 drinks per week, versus the 5-7)

I noticed 3 MAJOR changes after the 3 sugarless weeks:

+ I had successfully "reprogrammed" the way my brain reacted to the sight of/thought of sweet treats,

+ I trusted myself more when I did reach for a treat.

+ The 'sweet level' of foods I had enjoyed prior to my sugar-free weeks was absolutely off the charts. This one was a surprise.

Top steps I took:

(1) I did research the week before. Knowing where the sneaky sugar hides is absolutely crucial.

(2) I read the labels of absolutely everything at the market.

(3) I started making smoothies. I used a lot of fruit and yogurt... this is also when I began adding vegetables into my concoctions.

(4) I was HIGHLY aware of the random simple carbohydrates I was consuming. I previously said I allowed myself crackers, but (on my first sugar hiatus) it was like 2 crackers as a snack once a day- if that. Rice (again, first time) was at an absolute minimum. Because I wanted to eat the school lunches from time to time, rice had to remain in my diet.

(5) I had to be a little bit of an asshole. I had 1 or 2 people the first time around that were really obnoxiously not supportive. If they wanted to get a sweet treat and I didn't, I would be taunted and asked "why don't you treat yourself?" At one point, I snapped back, "Well, because you know I'm doing this no sugar thing.... and I don't want (treat name)."

(6) I talked/blogged/instagrammed about it. I feel that it keeps me accountable. 

Road blocks and allowances:

My first sug-purge was in Korea where I didn't have full knowledge of what I was consuming- especially if I didn't make it myself. I know that there was sugar in marinades and sauces, and I kept that in the back of my mind. I did not let it dictate whether or not I ate the item, but if I suspected sugar was an ingredient, I consumed it sparingly.

In the U.S., I face the temptation of all the products I grew up on, but I have the ability to read the nutrition labels (there is only so much Korean I understood on the labels there!). I would say my biggest hurdle here is.... everything. I struggle with the product availability. 

Other things that helped me through the sugar-free time and tricks I employ now:

(1) Exercise. YES, exercise! I think it has to do with the endorphin rush putting me in a better head-space. Also feeling like "well, I did a great job at the gym today and I don't want to screw it up with that 2nd cookie." With keeping my food in check and regular activity, I see more positive results and don't want to screw it up. Its a great cycle to get into.

(2) I use extra dark chocolate to stave off my crazy chocolate cravings. It has the same chocolate-quality that I want, without all the extra sugar that keeps me feeling like I need "just one more bite."

(3) The two-bite trick. If its something particularly "bad" (and by "bad" I mean something I know I can't typically trust myself around), I take out 2ish bites worth. Eat the first, have a small glass of water, and then have the second. Usually, I'm satisfied after that.

(4) Keep your eye on the prize! I mentioned The Brownie Dessert in a previous post. There is one last piece waiting for me in the freezer. On a day that I manage to get all my fruits and veg, AND successfully avoid other added sugars, that frozen masterpiece will be mine. I budget the unhealthy foods in a few times each week so I never feel like I'm missing out on something I love.

(5) If I screw up, and I do screw up, and binge on craptastic food, I don't get too down on myself. I think that is really important. It's too easy to have one mishap and then think, "oh, I can't do this! " and then scrap it altogether. Don't worry. Even the healthiest of health nuts have the occasional pig-out or sweet treat (and if they say they don't..... they're lying and you need to find another health nut to follow.)

(6) Sweet and creative smoothies. I usually go for the SarahFit Green Monster Smoothie, my orange/mango/papaya/carrot smoothie, or chocolatey, after-dinner Craving Crusher smoothie.

(7) Absolutely avoiding added sugar before lunch. I find if I have even something as simple as cereal (most cereals  have sugar added) for breakfast, that tiny bit of sugar in the morning sets me up for cravings all day. That makes it more difficult to resist for the rest of the day.


It IS possible to reprogram your brain and taste buds. I wouldn't say it was if I hadn't done it myself. It takes a a little time, a medium amount of self control, and a lot of knowledge. If you set yourself up with the knowledge and the support beforehand, it is absolutely possible to alter your relationship with sugar. It works with other stuff too; but in my opinion, sugar is an addictive substance that isn't regulated and you didn't even know you were falling down its delicious rabbit hole.

Break it down!

In the interest of being as scientifically correct as possible, I'm going to lay out what I understand about sugar riiiiigh.... here:

*Just a reminder, as of right now, I'm just a hobbyist who does a lot of research.

In a previous post, I said "it metabolizes straight into fat." Its doesn't literally turn straight to fat. There is a complex process the body goes through to break down sugar. 

Come on, its good for you!
No. You derive no real nutritional value from sugar- no vitamins, no nutrients. Yes, it offers glucose, but you can get that elsewhere.

How does it work? Break it down for me. (pun intended)
Sugar, aka sucrose, is made up of 2 molecules: glucose (appx. 80% of the glucose is used as fuel by the body, appx 20% heads to the liver) and fructose (can only be metabolized in the liver). The fructose effectively turns into fat.

But aren't there natural forms of sugar, too?
Yes there are! Sucrose, fructose, and/or glucose can be in fruits. You'll notice that it seems the same as table sugar, BUT the difference is usually the absorption rate (Hey, thanks a mil, fiber!!) As I understand it, the comparatively complex nature of the fruit, means that it metabolizes slower, thus curbing the impact on blood sugar levels. AND you get vitamins and nutrients and antioxidants and deliciousness from fruit!

Back up. You said +/-20% of the glucose goes to the liver. Is that turned into fat?
Ok, this is where I start to get a little confused. I know there is this thing called glycogen, so I did what any reasonable adult would do: I Googled "glycogen" and "kids" to find a suitably dumed-down definition. Here we go: That extra 20% heads to the liver to be put into storage. The body is basically like "We have all we need for the moment, the rest of you hit the waiting room and we'll get to you as soon as possible." Then a bunch of the glucose then heads to the muscles to wait until it is summoned (the rest hangs in the liver), and notices that there are a bunch of other glucose-friends hanging there, too! They decide to hold hands, and that group of glucose molecules is now called glycogen (yes, I realize this sounds a lot like Pokemon evolution).

Now, say you decide to go to the gym before breakfast... or you grab only a small snack. This is the time when the glycogen is like "It's time to GTFO- body needs me!!"-- they break the tender hand-holding, and head off into the blood stream so you can kill it on the treadmill (or at least that is how I understand it).

[Its important to notice that all the "glu" names are kinda energy sources]

You didn't answer my question. What is the relationship between glucose/glycogen and fat?!
Right. Again, a confusing topic. From what I understand, your muscles and liver have a "glycogen max capacity." Picture this: your liver has told the glucose to go to the waiting room. The liver is at glucose capacity (at this point they're all super-close, holding hands, and now called glycogen). The rest of the glucose molecules hop onto the Blood Stream Expressway, just to arrive at their muscle destination and realize.... there is no more room for them! WTH? So they're all hanging out in the blood trying to figure out where to go. So in rushes insulin who is like "I know where we can go!" and they go to the fat cells, where they're stored as body fat.

OMG! So once they turn to the dark side (no-shame Star Wars ref), are they trapped there foreva?
There is redemption! My research has taught me that thought the process to get that stored energy (glucose) is not the exact reverse of how it is made. I'm a little too fuzzy on the process to feel comfortable trying to summarize it.

It seems that the body will always want to use the newest (most recently digested) form of energy first-- which is totally logical, because its the easiest to access. However, say you're a typically healthy eater who goes for a candy bar and scarfs down nearly whole thing (me yesterday). I can almost guarantee that a good portion of that was swept to the fat cells by insulin (I had a relatively sedentary day and a slightly higher carb intake than usual because I feel crappy). Now today, I bet my body is going to be using the pb & banana oatmeal I had for breakfast for energy. If I get to the gym or decide to have a light lunch, then maybe some of the candy bar energy will be spent.... IF my liver and my muscles run out of glycogen.  

Conclusion:
The phrase "everything in moderation" seems a little.... inefficient. I think "everything scheduled" is more appropriate. If I want that candy bar later today, I need to make sure that I'm consuming relatively low levels of food that will convert to glucose--- because I want that glucose to be turned into glycogen, and I want to make sure the glycogen stores don't overflow too much, forcing the extra glucose into fat.

[And that, my friends, is my understanding of how the body deals with sugar. I know the processes are much more complicated than I have laid out, but I think I got the basics down!]

Now, give your brain a break and watch this is a cute little vid with a little interesting info about the sugar in soda vs. fruit.