Diana Fletcher

In an age when every health professional you talk to reminds you to eat right, going grocery shopping sometimes feels as if a master’s degree is required — especially with all the marketing tricks that some manufacturers use to lure you to their product.

A jam product might say “simply fruit” on the front of the package, but on the nutrition label at the back, you discover that it contains more fruit syrup than actual fruit.

There are some helpful websites, including one called eBrandAid, which was founded by Atlanta-based author Kerry McLeod. The site identifies many “healthy food impostors,” which are packed with hidden preservatives and artificial ingredients.

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HEALTHY READING: Nutritionist Diana Steele talks about labels on products.

Steve Bosch, Vancouver Sun

Another good site is put together by the Washington D.C.-based Centre for Science in the Public Interest, which is now in its 37th year of educating and advocating for consumers on food issues. They call the impostors “food frauds.”

We asked registered dietitian Diana Steele to take us through a grocery store and teach us what we need to know to read labels and not get fooled by the marketing.

Steele says it’s easy to get overwhelmed. While there are detailed regulations governing food labels, some food producers have read the fine print and used loopholes to make their product look better than it really is.

“I think the important message is that your marketing claim or title of a food product isn’t necessarily going to determine whether or not that food is good for you,” she says.

Steele urges consumers to read and understand the nutritional information on the package.

EBrandAid’s founder Kerry McLeod says it’s crucial to read both the nutritional facts and the ingredient list to get an accurate picture of what you are about to eat.

But, even still, labels keep secrets. Here are some of them:

Q. When is whole wheat bread not necessarily whole wheat?

A. When it says it’s whole wheat. Sounds bizarre, but Health Canada regulations stipulate that products claiming to be 100-per-cent whole wheat don’t have to include the nutritious wheat germ. But a claim of whole grain does.

So for the best fibre, choose 100-per-cent whole grain. Even still, read the ingredient list because if the product says it is “made with whole grain” it might contain just a little whole grain mixed with white flour. The most used ingredient is at the top of the list.

Q. When does zero trans fat not mean zero trans fat?

A. When it has 0.2 grams of trans fat or less per serving. This is curious because Health Canada has also stated that there is no safe level of trans fats. A level of 0.2 may seem insignificant, but trans fats are contained in foods that people tend to gorge on. Foods like potato chips or cookies. So if you eat five servings, you will get one gram of trans fats and still think you aren’t getting any. Steele recommends less than two grams of trans fats per day.

© The Windsor Star 2008

Did you ever go to your doctor’s office and have to weigh yourself in the hallway?  Or even inside the room, but you still have your clothes on? And inside your head, you are thinking, “But what do my clothes weigh?  How accurate is this weight?  I’ll bet I can deduct a LOT for all these clothes!”  In fact, I have been asked about clothes weight by some of my weight loss clients.

I was curious, so I started weighing clothes to see if it really made a big difference.

My jeans weighed 1.3 pounds.  (I would have thought way more!)  My husband’s worn jeans weighed 2 pounds, newer, 2.5.

His dress shoes, casual shoes and cross trainers each weighed 2 pounds. A pair of my high-heeled shoes and sandals weighed .8 lbs. I did not bother weighing my running shoes because they are very light and I would probably never weigh myself with them on.  (Of course, don’t we all take  our shoes off to weigh in?)

Blue jean jackets in the house ranged from 2.5 pounds to 3.4.

Cotton shorts and tee shirt together, ranged from 1 to 4 pounds.

Underwear did not even show up—sorry, no deductions there!

Dress suits ranged from 2 to 4 pounds. Dresses .5-1 pound.

Dockers and other casual men’s pants .8 pounds.  My dress pants, .8 and .9 lbs.

Sweatshirts, sweaters, and other hoodies ranged from .6 pounds to 3.8

I would have assumed all of these items weighed more than they did.  Of course, fabric differences and sizes would make a difference.  You may want to check your own clothes if you are really curious.  Or you could just weigh yourself in the privacy of your home, and not pay attention to any other scales!

We tell them to be happy with how they are inside.  Then they buy magazines that picture models that don’t even look human.  We tell them to be good people, but all the television shows and ads promote make-up, hair products and clothes, “to make them happier.”

No wonder they are confused.

We need a happy medium.  We need a way to promote health, spirituality and ways to get outside themselves, and still let them have fun with make-up and clothes.

Perhaps each of us could work with the teen-age girls in our own lives.  One teen-age girl at a time.

Encourage helping others so that they don’t obsess about themselves all the time. Encourage helping people of all ages.  Help them to mentor younger girls so that they can pass on the messages they know would be wonderful to hear.

Encourage exercise as a fun activity and a time to be with friends.  Encourage them to get involved with the food choices in the home and the preparation, so they learn to make healthier choices and dishes.

Encourage reading beyond fashion and exercise magazines.  Look for alternative magazines that concentrate on health and strong bodies, and articles that encourage them to learn about politics and the world around them.

Encourage them to write their feelings in journals and get any insecurities out on paper rather than taking it out on themselves in  destructive ways.

Talk about the importance of choosing boys and young men who do not belittle them or verbally abuse them.  Teach them to demand respect from their dates and the people in their lives.

Teen-age girls are future mothers and leaders.  Let’s support them and help them on their way to be healthy and happy women!

I will use Cindy’s exact words today.  I asked her for an update on the sugar and this is the letter I received:

After my ranting about people not taking me seriously - boo hoo - I realized that I do need to make additional changes.  I want to look at glycemic levels.  But, that being said, I will still eat fruit and the Trio bars for that sweet taste.  I guess “the people” are going to keep me honest.  Things I am still eating/drinking that are sweet - chocolate soy milk, diet coke, protein bars and the Teavana brown sugar crystals in my hot tea.  For some reason I am fine with no sweetener in the iced tea.  Although it is tasty when it is in there.  :)  Teavana put it in my last iced tea.  Hee hee.  Oh, and the occasional Red Bull, but I found a new energy drink that I have to compare ingredient-wise.

OK - I need reasons to not drink Diet Coke.  Man, it is a monkey on my back.  Maybe your readers can help me with reasons.  Keep in mind that while health is important to me, vanity will always be a powerful influence.  These are the reasons that your daughters and I came up with:

1.) Turns teeth yellow - temporarily??
2.) Bone loss - I will lose height.  (which will KILL me)
3.) Weight gain - even if it is diet it will increase the taste for sweets.
4.) Artificial sweeteners are poison
5.) Caffeine crash
6.) Ruins thirst for water
7.) Bottle return (Michigan annoyance)
8.) Guilt

I think I need to post these at my house and office.

Maybe I should just always have iced tea available.  I can brew it at home by the half gallon.

But, seriously, for a gal who would buy the LARGE Cadbury fruit and nut chocolate bars I am doing pretty damn good.

I have to rant. I am horrified to read about the recommendation by the American Academy of Pediatrics. The academy released its new guidelines today. They are recommending that some children as young as 8 be given cholesterol-fighting drugs to ward off future heart problems. They are also advising low-fat milk for 1-year-olds. (Pittsburgh Post Gazette, July 7th, 2008).

I can barely write because I am so disgusted. Why are we being advised to give our children drugs? Why are little babies supposed to have low-fat milk? They need the fat for brain development!!

Parents—TAKE RESPONSIBILITY FOR YOUR OVERWEIGHT CHILDREN! This is ridiculous! How are the kids getting fat in the first place? Are six, seven, and eight- year -olds driving themselves to the store to buy pop, cake and candy? Are ten-year-olds driving themselves through fast food places and ordering and paying for huge sodas and ridiculous food that has no nutritional value?

I am sorry, but I truly think, letting your child get fat, get no exercise, and eat poorly, is a form of child abuse. I know that sounds harsh, but my heart is breaking for children. And now, we are going to give drugs! Stop the kids from eating so much junk and help them get some exercise!

This isn’t rocket science. Eat properly and exercise more. No, it isn’t easy, but this problem is causing problems for everyone. Our medical costs, insurance costs, etc. are going to skyrocket if we don’t get this under control!

We have too many overweight children and overweight adults! We cannot keep treating this as if it is normal! People are eating too much! We don’t need to treat this with drugs! We need to stop pretending this is normal. It is not!

If one and two year olds weren’t already overdoing the fat in the rest of their diets, the kind of milk they drink would be a moot point. This is insane!

Why don’t people want to take better care of themselves—that may be a question for therapists. I am more concerned about the lack of concern for children. They are our future. Do we want them fat, sick, out of breath from walking up stairs, and unable to live happy lives because of it? I don’t think so. But something has to change.

I have had some great comments on the sugar stories. Thanks so much to all of you who wrote! (I am glad you enjoyed the dessert story! )

My sister, Cindy, as you know, is who I blog about now, since I failed at the “completely no sugar” test! She has found some wonderful snack bars. They are chocolate Protein Snack Bars, and I think she said she got them from Amway. Satisfying, with only 2 grams of sugar, and not high calorie. 14 grams of protein. I would like to see more fiber in there, but, hey, if it satisfies without disastrous consequences, I say–have them and enjoy! Actually, Cindy made me a little nervous when she said that no one, and she repeated, no one, better try to get them away from her! Yikes! I guess they are satisfying an urge.

A reader wrote about the difficulty in getting fresh foods when she was in the United States. (She was referring to grocery stores.) This makes me think about the push to buy local. She was commenting on how some of our “fresh” food comes from really far away. When you get used to eating healthy stuff, you notice a difference. Try to buy local and hit those farmer’s markets!

Also, this is a great time of year to buy all kinds of fruit and try new things! Now that’s the good kind of sugar!

Cindy and I continue to be amazed at how many different items sugar is in. It is sneaky.

Cindy has gotten annoyed when people dismiss her efforts. She explains that in order to take her vitamins she uses diet coke. (She has ALWAYS had trouble taking pills, ever since we were little girls–I remember this well!) And of course, there is the soy milk. People then say, with a self-satisfied air, “Well then you aren’t really going without sugar!” RAGE! Cindy wonders if these food police realize how hard it is to avoid sugar! As Cindy says, “It’s everywhere!”

She also would like a medal for a couple recent victories :

1) She did not have any chocolate while PMSing!!!!!!!!!

2) When pressured to order dessert recently to “split” with her dinner companions, she ordered dessert, (to shut them up), and DID NOT eat it! Hurray! Battles won–I think she does deserve a medal! Or even two!

I, however, have given up. I am not overdoing any sugary foods but I admit defeat. I will continue to eat a sensible diet, which I normally do, and let myself have some treats now and then.

This is what I advise my clients, after all. All in moderation.

But, I am totally behind Cindy in her efforts and I think she will feel better and have more energy. Also, I am going to continue to write about her, because I find her entertaining. You go girl!

Today I feel like ranting a little. I am so tired of the refusal to take responsibility. This trend can be seen in many areas in society, but I notice it, of course, in the areas of health.

Why won’t people realize that they make the choices? We all decide, each day, to eat the right amount, or too much. Each person decides, each day, to get some healthy movement in their life, or sit on their butts. This would be fine if that affected no one but themselves. But that is not what happens.

When someone does not take care of their health, someone else has to pick up the slack. This is reflected in rising health care costs, family stress, and lack of ability to help others that need help.

We are all connected. What one person decides to do or not do, does affect all of us. That’s just how it is.

The sugar deprivation continues… 3 WEEKS!

Things I am using to resist cookies, candy, sweets:

Pineapple is an excellent alternative. Bring it home, let it sit on the counter for a day and cut it up. Have it ready in the refrigerator to munch on when that sweet urge hits! It works for me!

Raisins–excellent replacement for candy.

Cinnamon added to foods, seems to help people to avoid adding sugar–to oatmeal for example. (Recommended by a friend who is a diabetic.)

Any fruits, if you can make yourself go to the fridge and get them, will fulfill a sweet urge.

Chocolate is the toughest, maybe especially for women. I have eaten health food bars with chocolate in them to take care of that urge.

Cindy continues to use diet coke to take care of the sweet urge, BUT vows to eliminate this soon!

Cindy calls this phase, Level 1 and has done remarkably well. I am in awe because she is a sweet lover extreme! She has allowed herself Chocolate Soy milk and vitamin waters. She is working those out a little more gradually, hence, the term Phase 1.

I, however, have faltered. Yesterday, I left a seminar downtown, with a couple cookies and brownies left over from the lunch they served us. I brought them home for my kids, but, being too hungry, I ate a few bites of the brownie! If I had only followed my rule of being prepared at all times with healthy foods! Also, I was tired and that also makes resolve weak. I also feel my body says, ok–you won’t rest—give me something!

I do not think a few bites of brownies is a terrible thing, but this is an experiment, and I am determined to keep giving this a try. I wonder if women have more trouble with this than a man would?