Debate Over Chocolate Milk
This week, the Dairy Council released some interesting pro chocolate milk statements (links to a pdf) after all the debate about promoting the highly sweetened stuff more than plain white milk. Recently, several school districts pulled chocolate milk from their lunch menus. I agree with an Illinois school’s choice to serve chocolate milk only on Fridays (what a good example of moderation!). Although chocolate milk is high in sugar, it also has tons of bone-building calcium, protein and vitamin D, and if soda is the other alternative, it’s a smarter choice.

Pedometers Help Shed Pounds
Have you seen anyone wearing those small electronic devices that measure the number of steps you take? According to Stanford researcher Dena Bravata, who reviewed numerous studies on pedometer use, there’s evidence that folks who wear them get more exercise, lose weight and lower their blood pressure. She found that people who wear them walk an average of one mile more a day than those who don’t. With holiday season around the corner and worries about winter weight gain, this is a perfect stocking stuffer. Make it a competition for the whole family to see who gets the highest numbers daily.

Raw Oysters Banned During Warm Months
Raw oysters harvested from the Gulf of Mexico are not a problem in the cooler months. However, once the weather (and water) starts to warm up, bacteria called vibrio thrive on these ocean dwellers. It seems the oysters harvested from Gulf of Mexico are the source of nearly all deaths associated with raw mollusks each year. The good news is that processing or cooking the oysters makes them safer to eat, but many folks argue that raw just tastes better.

BPA Linked to Impotence
Last week, we told you that the National Institute of Health (NIH) is investigating the effects of BPA and our health. This week, a new study study found that factory workers in China exposed to high levels of BPA (around 50 times higher than folks in the U.S.) reported impotence and lowered sexual desire. That just put a damper on my use of plastic anything!

Mystery Food Quiz
Are you a food whiz? Take this really fun quiz (we loved it!) and see how you do on identifying these foods. Tell us how you score and which foods threw you for a loop. (Dana got them all right!)

Burning Foods
Heartburn is that burning sensation you get when stomach acids jump up into the esophagus. We’ve all had that icky feeling, but you can avoid it but passing on foods that help stoke the fire.

Some top culprits:
• Citrus fruits: Oranges, grapefruits and juices made from these fruits tend to cause heartburn, especially when consumed on an empty stomach. If you’re worried about not getting enough vitamin C, choose alternate vitamin C-rich foods that aren’t so acidic such as potatoes, bell peppers and kale.
• Tomatoes: Though they’re chock full of good-for-you lycopene, the acidity in tomatoes can be irritating for those who are prone to heartburn.
• Spicy foods: Yep, the old saying is true — spicy foods can trigger heartburn (in some folks). If you’ve ever found yourself with a bit of burn after eating Mexican fare or chili, you might want to opt for less spicy versions of your favorites.
• Fatty foods: French fries, fried chicken, gravies and creamy sauces are examples of high-fat foods that can bring on the flames. Instead, choose lower-fat options such as grilled chicken or fish with a touch of olive oil.
• Peppermint and spearmint: An after dinner mint can sooth bad breath, but stir up trouble elsewhere. Both peppermint and spearmint oils tend to relax the muscle that keeps acids in the stomach and make it easier for them to slip back into your esophagus.
• Alcohol: The holiday season inevitably includes alcohol with all the food, a not-so-friendly combination for heartburn sufferers. A glass of wine isn’t the issue; it’s when you eat tons of foods (including several heartburn-triggering ones) and top the feast with multiple alcoholic drinks. Like the mints mentioned above, alcohol relaxes the muscle between the stomach and esophagus and makes it easy for acids to escape.
• Chocolate: If you’re a chocolate lover like me, this might come as a shock, but chocolate is on the heartburn list for the same reason as alcohol.

Preventing the Burn
The causes of heartburn vary widely, and the same foods don’t irritate everyone. If you’re not sure what’s triggering yours, keep a food diary to pinpoint the culprit. In the meantime, stick with nonirritating foods. This list published by the Heartburn Alliance can help guide you to better choices.

Meanwhile, if you’re suffering, try these simple ways to help prevent the burn. And if it’s too late and you’ve already got it, we have a few tips to dampen the blaze:

• Eat smaller meals: If you find yourself having more heartburn than usual, split your large meal into two smaller ones. Have some soup and salad, then wait an hour or two to have the main course.
• Cut down the alcohol: Stick to one glass of your favorite cocktail, beer or wine, or avoid it completely.
• Don’t drink liquids at meals: Drink between meals instead of with them. This will fill your stomach less and alleviate some of the discomfort.
• Wear loose clothing: Tight clothing that presses against your belly just makes it worse.
• Avoid lying down after eating: Use gravity to your advantage — stand or sit after
• Medications: Antacids and numerous other over-the-counter medications are always options, but if you find your heartburn worsening, see your doctor.

Be Mindful
When perusing the labels, you’ll find most candy varieties contain high fructose corn syrup or other sweeteners. There’s a reason why the USDA suggests eating sweets sparingly: They’re full of sugar, saturated fat and not very many nutrients (that’s why they’re called “empty calorie” foods). If you’re having some, buy the smallest kinds or the mini-sized packs to keep from overdoing it.

There are other issues to worry about with sweets, especially if you’re passing them to the neighborhood kids on Halloween. Nut allergies are a big concern these days, so choose nut-free varieties. Also, be mindful of candy that may be a choking hazard. I’ve emptied many goodie bags from children’s birthday parties only to find taffy, bubble gum and tootsie rolls — all risky to give to toddlers! Go through the goodie bag before your child takes a peek inside. This way they won’t know what they’re missing.

Sugary Candy
Yes, candy rocks! But sticky candies such as gummies, caramel and taffy do just that — stick! In this case, it’s to your teeth, which helps cavities form. It’s always important to brush your teeth after eating tons of sugar, but those super gooey choices are even tough to get off with a toothbrush. If you want a sugary treat, try Twizzlers, lollipops, Smarties or hard candies (if choking isn’t an concern with your kids).

Don’t fall for those labels claiming a candy is a fat-free treat; sugar is naturally free of fat. All that sugar, however, will rack up those calories. Check out the comparisons below:

• Twizzlers (4 pieces): 160 calories, 19 grams sugar
• Gummi Bears (10 pieces): 87 calories, 13 grams sugar
• Candy Corn (8 pieces): 140 calories, 28 grams sugar
• Starburst (8 pieces): 160 calories, 23 grams sugar

And look at the serving size — most likely you’re not meant to eat the whole bag!

Chocolates
A large Hershey’s Symphony milk chocolate bar (2.4 ounces) contains 361 calories, 21 grams of fat and 12 grams of saturated fat. Down the entire bar and you’ve just eaten 60% of the recommended saturated fat for the entire day. Many companies have the “fun sizes,” which are smaller portions of the same bar. Even eating two or three of those is less calories than one large ba (we still recommend sticking to one mini bar).

Seen some of those commercials where a chocolate bar claims to be lighter? My 3 Muskateers bars never float! Well, here are the nutrition facts on some of those “lighter” options. Which would you choose?

• 3 Musketeers Bar: 260 calories, 8 grams total fat and 5 grams saturated fat
• 3 Musketeers Mini Bars (3 fun-sized bars): 190 calories, 6 grams total fat, 4 grams saturated fat
• York Peppermint Patty (1 piece): 140 calories, 2.5 grams total fat, 1.5 grams saturated fat
• Plain M&Ms (1.69-ounce pack): 240 calories, 10 grams total fat, 6 grams saturated fat

Peppermint Patty lovers are in luck — it has the least amount of calories and fat. If peppermint isn’t your thing, choose the 3 Musketeers minis, which have fewer calories than a chocolate bar or a regular-sized pack of chocolate candies. When you go shopping, pick up you’re two or three favorite options and compare nutrition labels just as we’ve just done above.

Dark chocolate is another choice you might consider. Read up on its health benefits here. Be mindful that companies want to sell their chocolate and may slap hyped-up health claims on their products. Stick to a small portion (more is not better).

TELL US: What’s your favorite occasional candy or chocolate splurge?

Can’t Miss It: Coke’s Nutrition Info Makeover
When a bottle of soda might contain 2.5 suggested servings, figuring out how many calories you’re getting can be confusing. Coca-Cola has decided to make it easier by displaying the calories per serving on the front of the label. For example, you’ll see the following on a two-liter bottle:“100 calories per serving” and “8 servings per package.” Michael Jacobson, executive director of CSPI (Center for Science in the Public Interest), agrees with the move but adds that “listing calories on the front of a Coke is like putting lipstick on a pig. Coca-Cola is basically … liquid candy.”

Get Paid for Being Healthy
Would getting some extra cash be incentive enough to support the health care initiative? The Senate Finance Committee thinks so. In an 18-4 vote, they agreed that health plans should provide some financial incentive to folks who quit smoking, exercise more and engage in healthy activities. If enough people make positive changes, maybe it will help alleviate the costs of treating diseases that often arise from unhealthy choices (i.e. diabetes, heart disease and some cancers). It’s a step in the right direction, but how much money would it take to make someone change?

Candy Linked To Violence
A new study published in the British Journal of Psychology found 10-year-old kids who ate candy or chocolate every day were more likely to be arrested for a violent crime 20 years later (yikes!). The study tracked more than 17,000 children born in the 1970s over several decades. Sixty-nine percent of the young candy eaters were arrested by the age of 34, but family life and violence within homes (which can say a lot about a child’s behavior later in life) was not examined closely. I think we need a little further research before jumping to conclusions.

2009 Top Green Rankings
Check out if your favorite food or beverage company made Newsweek’s 2009 Green Rankings. Coca-Cola Enterprises is number one thanks to its goal to recycle all its bottles and other packaging materials. Molson Coors Brewing came in at number four; they’ve been working hard to increase the use of alternative energy sources. Other high scorers: H.J. Heinz (the ketchup makers), General Mills and Campbell’s Soup.

New Healthy Book for Kids
My two girls love reading, but rarely do I find books about healthy eating. I recently came across a new one titled How Austin Got His Muscles, written by registered dietitian Shari Bilt Boockvar. It shows kids they can grow big and strong by eating lots of fruits and veggies and that dessert is okay too — my kind of book!

Making Your Own
If you’re buying pancakes in box, stop! Making your own is super easy and you probably have all the ingredients on hand — flour, eggs, baking powder, sugar, milk and butter. Check out that box mix’s label; you probably can’t pronounce some of the ingredients. Some mixes even contain trans fats (from hydrogenated oils). Plus, many that are branded as “healthy” include enriched and processed flour — do it yourself and you can swap in a variety of higher-fiber flours (more below).

Nutrition Facts
A three-stack of large pancakes can run you around 500 calories, and that’s without the toppings. Drizzle on a few tablespoons of syrup, and the total is closer to 700 calories (plus, loads of sugar). Add some butter and that’s another 100 calories per tablespoon. Your breakfast is now more like 900 calories!

Simple Swaps
Luckily, you can easily modify grandma’s famous pancake recipe. First step: Trade the whole milk for 1% or fat-free. If your recipe calls for heavy cream, use whole milk instead (two tablespoon of heavy cream = 103 calories, while two tablespoon whole milk = 20 calorie.) You can also replace the eggs for egg substitutes for lower-cholesterol pancakes; go for 1/4 cup of egg substitute for each egg.

The Flour
This is main ingredient, and there are several possibilities. Add fiber by combining whole wheat flour with white flour. If you’re trying whole-wheat flour for the first time, use a one-to-one ratio of white to whole wheat — this will keep your pancakes fluffy. My favorite flour to use is buckwheat; it gives the pancakes a nutty flavor and works great with bananas. Not all grocery stores carry specialty flours, but one brand to look for is Bob’s Red Mill — they offer whole wheat, amaranth, buckwheat, corn, millet and quinoa. They also offer pancake mixes such as a 10-grain, cornmeal, high fiber and even gluten-free that are worth trying.

Add-ins
Rather than pouring on the syrup, add sweetness (not to mention more nutrients) by mixing in berries and bananas. Blueberries, strawberries, and raspberries contain an antioxidant called anthocyanins and dd minimal calories. Bananas add potassium, fiber and vitamin C. If add ins aren’t your thing, opt for a few silver dollar pancakes or one mediumone and pair it with a fruit salad.

Of  course, some days I just want a special treat, and I grab my dark chocolate chips. I toss around ½ cup to my mix — this usually scores me some extra hugs and kisses from the kids and hubby.

Toppers
Most of the cheaper syrup brands contain high-fructose corn syrup, which you should eat sparingly. I prefer using one or two tablespoons of 100% maple syrup (about 80 calories). Sure, the real stuff costs more, but the smaller portions will make it last longer.

Butter is another popular topper, but cut it down or out entirely (I don’t use any on my pancakes). Adding a small pat of butter to the griddle when you start cooking helps add buttery flavor. Using a nonstick pan or cooking spray instead of butter is another option. If you can’t live without the butter, go for a teaspoon, which is one pat.

Granola and nuts are other toppers that add healthy fats and fiber, but remember cup fulls of granola or nuts will add hundreds of unneeded calories. Stick to two-tablespoon portions so you get the benefits of the fats without overdoing it.

Recipes to try:
• Blueberry-Buckwheat Pancakes
• Chocolate Pancakes
• Buttermilk-Oatmeal Pancakes
• Heart-Shaped Whole Wheat Pancakes
• Healthy Harvest Pancakes

TELL US: What’s your favorite way to make pancakes?

New Study: Organic Food Healthier
The hot debate lately has been whether organic food is really any better for you than conventional. Last month, a U.K. study concluded that there’s no health difference between the two. A new French study says the opposite — that organic foods contain more minerals like iron and magnesium and have higher levels of various antioxidants. Certainly, organic farming practices are better for Mother Nature, but what do you think? Is organic food really any healthier for you personally?

Need More Fiber? Drink Water
Your morning OJ has added calcium, your milk has added vitamin D, and now you’ll find extra fiber in bottled water, juices, and those little Splenda packets. Whenever a nutrient or food becomes a hot trend, it seems like manufacturers start pumping it into packaged foods. Whatever happened to old-fashioned healthy, wholesome eating? I’d rather get my fiber from munching on a sandwich on 100% whole-wheat bread or having some oatmeal for breakfast or just snacking on fruits and veggies.

Drinking from the Tap
Speaking of bottled waters, with so many at the market these days, you can’t help but wonder if tap water is bad for you. I’ve read that New York City water is one of the best in the world (and, as a Brooklyn girl, I stand by it), but I’d like to see it in writing. Several governmental agencies, including the Environmental Protection Agency and Centers for Disease Control, claim U.S. drinking water is safe, and folks rarely get sick drinking it. Now, you can check out the latest drinking water safety report on this EPA site. I looked up my municipality and found no safety violations for the past 10 years (yay!).

Chocoholics and Heart Health
I admit it — I’m a chocoholic. But after reading a study in this month’s The Journal of Internal Medicine, I popped another ounce of my favorite dark chocolate in my mouth. The study found that people who ate chocolate two or more times a week had a 66% less chance of dying from a heart attack. Don’t go packing yourself a plate of chocolate for lunch just yet; the study did have some weaknesses. For one, it didn’t specify which type of chocolate subjects ate (could be dark or milk chocolate). Looks like we still need more research. Bottom line: you can enjoy chocolate in a healthy, balanced diet; just don’t use it to replace your usual healthy meals and snacks.

No, Nitrites Still Aren’t Safe
Nitrites, food additives found in lunch meats, bacon and more, get linked to many bad things, but new research has knocked brain cancer off the list. That doesn’t mean nitrites are completely safe, though. In 2003, the National Health and Nutrition Examination Survey, a nationwide survey conducted every 10 years, zeroed in on middle-aged respondents and found that eating 14 or more servings of cured meat products a month ups one’s lung disease risk 93%! For our take on this preservative (a.k.a. sodium nitrites and sodium nitrates), check out this past post.

Recipes to try:
• Blueberry Compote
• Grilled Peach Sundaes
• Grilled Strawberries
• Peaches with Balsamic Cherries
• Italian Ice Pops
• Lemon Icebox Bars (shown above)
• Raspberry Fool
• Plum Tart with Almond Pastry Crust
• Pear Ginger Crumble
• Made-Over Deep Dish Brownies

What is it?
Lecithin is a fatty substance that’s naturally found in animal and plant tissue. Good sources of it include egg yolks and soybeans. If you look at the ingredients, you’ll often find “soybean lecithin” listed on processed foods such as baked goods, margarine, chocolate and ice cream.

When used in foods, lecithin acts as an emulsifier, which means it keeps oil and water from separating out. In candy bars, it helps stabilize the cocoa and cocoa butter. It also makes fluffier cakes by creating a less sticky dough and helps the cake rise. It’s sometimes a “wetting agent” that makes it easier to spread cake mixes in a pan after you add the liquid.

Any risks?
Experts consider lecithin to be safe, and it usually doesn’t exceed more than 1% of a food product’s total weight. You may also come across lecithin supplements, which some folks take for various conditions, including gallstones and high cholesterol (as always, ask your doctor before taking any supplements).

Lecithin contains the nutrient choline. Some companies are marketing choline supplements and claiming it will help increase mental focus, but there’s there’s not enough scientific evidence yet to validate these claims.

Get the recipe »

Chocolate Fix
Good quality chocolate, whole grain oats, tahini (sesame paste) and dried fruit are just a few of the ingredients in these choco-fabulous cookie recipes:
• Triple Chocolate Cookies
• Oatmeal Chocolate Chip Cookies
• Kitchen Sink Cookies

Citrus, Nuts, Sweetness & Spice
Though Toby might disagree, there’s more to cookies than chocolate. Creamy ricotta cheese makes light and cake-like cookies. Low-calorie flavorings such as lemon and ginger add big flavor. Sweet and tender dates help to make cookies chewy and sweet with less butter and sugar. And nuts are a great way to add crunch and healthy fat to your sweet treat.
• Lemon Ricotta Cookies with Lemon Glaze
• Ginger Crinkle Cookies
• Date Bar Cookies
• Honey Pistachio Biscotti

Light As Air
Like angel food cake, egg whites make light, delicate and low-fat cookies. Try these recipes for sweet and crispy meringues.
• Meringues
• Espresso Chip Meringues
• Strawberry Meringue Cookies