119!

Did you know that cranberries contain the one of the highest concentrations of antioxidants? Studies conducted at the University of Scranton, PA, found cranberries to contain the highest level of antioxidants called phenols when compared to 19 other common fruits! (Some of the other fruits found to be rich in phenols in descending order after cranberries were apples, red grapes, strawberries, pineapples, bananas, peaches, lemons, oranges, pears and grapefruit). Antioxidants are premiere disease-fighters and anti-aging agents. Cranberry phenols have been found to help protect against certain types of cancers, the brain cell damage that usually occurs in the early stages after a stroke, and urinary tract infections. They protect against the free radical activity that is thought to be responsible for making cholesterol harmful to arteries and the heart and for age-related symptoms such as memory impairment, difficulty in mobility, cataracts and macular degeneration of the eyes. So, this holiday season, you can enjoy your cranberry sauce, not only because it tastes great, but because you know you will be getting an extra big dose of health-promoting antioxidants.  

10 Top Food Mistakes You don't know you're making--and what to choose instead

Maybe it was easier when the only thing on the table was what you could hunt and gather. Sure, the menu was primitive. But at least there weren't any experts hovering over the fire, wagging their fingers and saying, "Eat this. No, no, don't eat that." Ours is an age of unprecedented bounty and convenience--and almost nonstop nutritional advice, much of it subject to change as new research findings come along or scientists change their minds. You try to keep up with the latest and make the smartest choices--but are they as healthy as you think? Here's a reality check, with tips from experts on how to make the very best of your good intentions.

1. You reach for multigrain bread or cereal
Foods labeled 7-grain or multigrain may seem like the healthiest choices--especially with new findings showing that a diet rich in whole grains protects against heart disease, cancer, and other ills.

The Nurses' Health Study, conducted by Harvard Medical School scientists, documented lower rates of heart disease and stroke among whole grain eaters. Experts don't know all the reasons behind the benefits, but they do know that intact grains are rich in fiber and nutrients--including vitamin E, B vitamins, and magnesium--that are stripped away when grains are refined into flour.

Unfortunately, many foods are only posing as rich in whole grains. "Take a closer look at the labels and you may find there's not a single whole grain in them," says Cynthia Harriman, director of food and nutrition strategies for the Whole Grains Council, a nonprofit consumer group in Boston.

The reason: Labels can claim that products contain grains even if they're highly processed and stripped of most of their nutrients and all of their fiber. "White flour is made from grain, after all," says Harriman.

Smarter Move
Learn the lingo of food claims. Bread that's 100% whole grain means just that--it contains no refined flour. Cereal that's made with whole grain may have a little or a lot. Crackers labeled multigrain may not have whole grains at all.

To be sure you're getting the grains you want, check the ingredient panel. Whole grains should be the first or second ingredient listed. Luckily, finding whole grain products is easier now that manufacturers supplying at least 16 g of whole grains per serving--what's considered an excellent source--are stamping their packaging with the Whole Grains Council's logo.

2. You buy bottled water laced with vitamins
It's a measure of how health conscious we've become that water is now fortified with nutrients and even medicinal herbs. But when asked for the l'eau down on so-called enhanced water, Prevention advisor Elizabeth Somer, RD, counseled: "Save your money." Many are bloated with unnecessary calories. The label of one leading brand, for example, reports that it supplies half the daily requirement for some nutrients. But to get that amount, you have to drink the whole bottle, which contains 125 calories. And for that you get just 6 of the 40-plus essential nutrients provided by most supplements. An entire bottle, notes Somer, supplies no more vitamin C than you'd get from eating two strawberries.

Smarter Move
Drink plain, refreshing, calorie-free water when you're thirsty--and take a multivitamin daily to make sure you get balanced levels of the essential vitamins and minerals.

3. You choose veggie chips over potato chips
You'd think you were at a farmers' market when shopping the snack aisle these days. Dozens of munchies are made from carrots, spinach, kale, and even exotic tropical vegetables. But scrutinize their ingredients and you'll find that vegetable coloring is all most of them have in common with produce. What could sound more virtuous than a brand called Veggie Booty--especially when the packaging advertises kale and spinach? The ingredient labels reveal that vegetables are at the bottom of the list (that means they contribute less, by weight, than ingredients at the top of the list, like oil). Many of these seemingly healthful snacks are still loaded with calories: A 4-ounce bag of Hain Carrot Chips contains 600 calories--just as much as Lay's Classic potato chips.

Smarter Move
When you simply must have chips, look for brands with vegetables at the top of the ingredient list. Terra Chips, for instance, contain decent amounts of taro, sweet potato, parsnip, batata, and other vegetables. A tip-off to a snack's healthfulness is its fiber content. One ounce of Terras contains 3 g of fiber--not bad for a snack food. They're no bargain in the calorie department, however: At 140 per ounce, they're almost the same as regular chips. If you're counting calories, baked potato chips--at 110 calories per serving--are a better choice. An even healthier alternative? A handful of nuts, loaded with fiber, healthy oils, and vitamins and minerals; they'll even satisfy your urge to nibble. And if you want to be truly virtuous, go for the real thing: carrot sticks, jicama slices, lightly salted radishes, or roasted sweet peppers chilled in the refrigerator.

4. You choose snacks that are "made with real fruit"
Pictures of luscious-looking fruit adorn the packaging, and the labels claim that there is real fruit inside--but don't think you can count these snacks as one of the four to five daily servings the new dietary guidelines recommend. Because current law doesn't require labels to specify how much fruit is in the product, manufacturers can brag on packaging that food is made with real fruit if it contains only small amounts of fruit juice.

"Concentrated white grape juice or pear juice may sound healthy, but all that really means is fruit sugars and water," says Gail Rampersaud, RD, of the food science and human nutrition department at the University of Florida. Other downsides: Few of these snacks provide any fiber. Some faux-fruit munchies even contain small amounts of artery-choking hydrogenated fats. And often they have as many calories--almost all from sugar--as candy does. For example, a 25 g serving of Fruit Gushers has 90 calories, just about equal to a handful of Willy Wonka's Everlasting Gobstopper jawbreakers.

Smarter Move
Treat these snacks as candy, which is what they really are, and eat them sparingly. Satisfy your sweet tooth with real fruit instead. If you're looking for convenience, pack a single-serving box of raisins or other type of dried fruit.

5. You buy low-sodium products to cut down on salt
Almost all of us could do with less salt, which has been shown to increase the risk of high blood pressure. Americans consume an average of 3,375 mg of sodium a day--way over the recommended maximum of 2,300 mg for healthy people (1,500 mg for the one in three among us who has hypertension). Because processed foods represent one of the biggest sources of hidden sodium, it's great news that manufacturers are making low-sodium alternatives. Problem is, many still contain more salt than the 140 mg most of us should get in a single serving. A 1-cup serving of a leading chicken broth labeled with less sodium, for instance, contains 554 mg; 1 tablespoon of reduced-sodium soy sauce has 600 mg.

Smarter Move
"Be wary of products labeled less sodium," says Rampersaud. The law requires that the sodium level be only 25% less than the original product. But if that product happens to be very high in salt to begin with--like many soups and broths--you may still be getting a lot of sodium. "To ensure that you get 140 mg or less per serving, look for products marked low in sodium," says Rampersaud.

6. You drink fat-free milk to bone up on nutrients
Smart move. But if you buy milk in glass or translucent containers, you may not be getting all the nutrients you should be. Although calcium in milk is relatively stable, vitamins A, B2, C, D, and E and amino acids all break down gradually when milk is exposed to light. Milk is especially susceptible because the riboflavin (vitamin B2) it contains acts as a photosensitizer, says Donald McMahon, PhD, an expert in dairy foods processing at Utah State University. In a study at Cornell University, levels of vitamin A fell as much as 32% when milk in plastic containers was exposed to fluorescent light for just 16 hours. Other studies have found that up to 60% of the riboflavin is lost under similar conditions. Light also oxidizes fat and diminishes the flavor of milk.

Smarter Move
Buy milk in opaque containers, which eliminate as much light exposure as possible. "A container that blocks light will maintain vitamin A, riboflavin, and other nutrients in milk for about 10 days," says McMahon.

7. You toast your health with a glass of wine or beer
More than 100 studies have found that moderate drinkers have about one-third lower risk of heart disease than those who abstain. But excessive drinking--three or more alcoholic beverages a day, most studies agree--has also been proven to send blood pressure climbing. New evidence shows that even light to moderate drinking on an empty stomach can contribute to high blood pressure risk. In a 2004 study that looked at data from 2,609 men and women ages 35 to 80, State University of New York at Buffalo assistant professor of preventive medicine Saverio Stranges, MD, found that the risk of hypertension was almost 50% higher in people who drank alcoholic beverages without food than in those who imbibed only with a meal.

Smarter Move
Enjoy that drink over dinner. "Consuming alcohol with a meal slows the rise of alcohol in the blood and speeds its elimination from the body," says Stranges. Together, those effects may help prevent increases in blood pressure. Drinking small amounts of alcohol with a meal is a good idea for another reason. Alcohol is known to help prevent the formation of small blood clots that might clog arteries and cause a heart attack--and which form most often after a big meal.

One more advantage: Alcoholic beverages enjoyed with a meal are usually sipped, not chugged, which means you're less likely to become inebriated. The risks of regular overindulgence include weight gain, depression, and liver and kidney problems--as you can see, there are plenty of good reasons to save your drinking for dinner.

8. You grab a granola bar for a quick breakfast
Snatching an on-the-go breakfast is better than skipping it altogether; numerous studies show that people who eat a morning meal are slimmer and have lower cholesterol levels and better memory recall than those who don't. But many of those seemingly healthy breakfast bars so great for eating on the run are basically candy bars in disguise, says nutritionist Christine Gerbstadt, MD, RD, a spokesperson for the American Dietetic Association. "Even though they may contain granola or fruit, some bars are full of high fructose corn syrup and trans fats to keep them soft and sweet," she says. A top-selling granola bar contains nearly the same amount of sugar--14 g--and fewer nutrients than a strawberry Pop-Tart or a slice of chocolate cake. A leading breakfast multigrain bar packs 15 g of sugar as well as heart-harming trans fats. "That rush of sugar will leave you feeling drained and hungry by midmorning," says Gerbstadt.

Smarter Move
Check labels and choose a bar with less than 11 g of sugar and no partially hydrogenated oils (that's code for trans fats). Also, choose a brand that has at least 3 g of fiber, which slows digestion and provides sustained energy. For a healthier--and cheaper--option, do a little preparation over the weekend. Bake your favorite oatmeal-raisin-cookie recipe with half the sugar and half the oil, and pop them into individual plastic bags for all of oatmeal's goodness without the mess. Or better yet, hard-boil a half-dozen eggs and grab one each morning along with some fruit and an English muffin for a portable breakfast.

9. You have an after-dinner mint instead of dessert
The cooling taste of mint may sound like just the thing after a heavy meal, but it could spell trouble. According to the National Digestive Diseases Information Clearinghouse, mints are high on the list of foods that can cause heartburn, the telltale burning in the lower chest that occurs when juices from the stomach creep up into the esophagus. Mint seems to relax the muscle that keeps the valve at the top of the stomach clamped down, increasing the odds of reflux. Other surprising culprits: caffeine-containing food and beverages, such as chocolate, soda, and coffee.

Smarter Move
Skip the mints (and the Mississippi mud cake and cappuccino) and have a piece of fruit instead. If you're prone to heartburn, drink a tall glass of water after meals to flush out the esophagus. And then take a stroll. Walking keeps you upright and enlists gravity to keep acids from splashing up the esophagus. And it can help in another important way: "Being overweight increases the risk of reflux," says gastroenterologist Hashem El-Serag, MD, a heartburn expert at Michael E. DeBakey VA Medical Center in Houston. Getting into the habit of walking after a meal could help you keep the pounds off--and lower the risk of heartburn.

10. You save restaurant leftovers to reheat later
If you stop for a movie after the meal, your health may be in jeopardy. The food needs to be in your fridge or freezer within 2 hours (1 hour if it's over 90° F outside) or you're risking food poisoning. Another concern: nuking leftovers in take-home food bags, pizza boxes, fast-food wrappers, microwave-popcorn containers, and even on some paper plates. These can leach dangerous chemicals into the food when heated, reports Lauren Sucher, a spokesperson for the Environmental Working Group, a nonprofit consumer organization in Washington, DC. The chemicals include phthalates and bisphenol A, which are known to cause reproductive damage in animals, as well as fluorotelomers, which can release fumes that cause a flulike sickness. The seriousness of the danger remains controversial. "But why take a chance when it's easy to reduce your exposure?" asks Sucher.

Smarter Move
When nuking food, place it in microwave-safe containers, preferably glass or ceramic. And make sure you reheat those leftovers to at least 165?F to kill off any nasty bugs; bring soups and gravies to a boil.

Get Full, Not Fat, by Eating Right

Tired of being hungry all the time? Looking for foods that taste good and fill that cavernous pit in your stomach yet won't tilt your calorie budget to "overload"? Use this handy list of high-satiety foods -- foods that contribute to fullness and satisfaction -- to make your hunger pangs vanish.

High-satiety foods:
Are high in fiber, at least three grams to a serving. Fiber absorbs water in your intestinal tract, contributing to the sense of fullness.

Contain water, which again contributes to fullness. Think of the difference in moisture content between a raw apple and a handful of potato chips; obviously the apple fills you up faster than chips.

Pack more complex carbohydrate and less fat into their nutrients. Fat has more calories than an equal number of grams of carbohydrates, and foods high in carbs have been found to be more satisfying.

Are less processed. Highly processed foods usually have less fiber and more simple carbohydrates, both of which contribute to the feeling that you could eat the whole bag of chips and still feel hungry.

Now that you know what to look for in foods that satisfy your growling stomach, try these suggestions the next time you eat:
Fresh fruit, especially those with skins (apples, pears, peaches) or citrus fruit (tangerines, oranges, grapefruit).

Brown rice, prepared in cold salads, in rice pilaf, as a side dish or as part of a main-course casserole. Try mixing your rice half white and half brown if your family turns up its nose at brown rice.

Baked potatoes, in their jackets of course. Top with sautéed vegetables, salsa, plain nonfat yogurt or even vegetarian chili for a delicious meal. Some folks like cold baked potatoes for a quick snack, but they are also easy to reheat in the microwave.

Go for beans -- legumes, that is. Chickpeas, kidney beans, lentils, black-eyed peas and others are high in fiber and full of nutrients and keep you satisfied until the next meal. Add them to salads, soups, casseroles, pasta or rice. You can even eat them straight from the can in a pinch.

Weight Watchers Meeting

Last night I weighed in (first Thursday of the month) and I'd lost 2.6 lbs. Since last month this time, primarily because I've picked up my running paceto5 miles a day. However, in training for the upcoming marathon I've been spending more time on the bike logging at least 5 miles a day on it as well. I only have 1.6 lbs. to go to get my 50 lb. star. I REALLY want that star! It will be difficult to do during the Christmas holiday -- the biggest eating holiday of the year. Everywhere you turn, magazines, TV, stores you are bombarded by delicious things to eat. We'll see...

So far, I've dropped 10 dress sizes from a 14 to a 4 and 48.4 lbs. One thing I've noticed though, clothes sizes are different now than they were 25 years ago. They're BIGGER! I guess so as not to make BIGGER women feel bad? 25 years ago I weighed 110 lbs. and wore a size 8. Now, I weigh 120 (10 lbs. more) and wear a size 4. So what used to be a size 8 25 years ago is now a size 4? Sure seems like it.

I read an article this week of how pharmaceutical companies are having to make needles longer because people's butts are bigger now -- at first I laughed but seriously, it's a sad day we're living in. Think about it. If this continues...where will we be in another 25 years?