Can jelly beans make you fat?

Let me paint a picture for you.

It's Monday afternoon and you've caught an official case of Mondayitis. Where did the weekend go, you wonder. You're feeling tired, worn out, maybe even a little brain dead. Deadlines have hit you like a ton of bricks. You check the time, it's only 3pm and the clock is ticking very slowly. What do you need? A sugar fix.

You reach for the communal lolly jar, grab some jelly beans, and wait for the sugar to rush into your blood to make you feel alive again. A few minutes later, you feel better. Good? Not good. 

Because in about half an hour or so, that sugar high that you've just experienced is going to come crashing down, to a much lower level than you started on. You'll feel tired and exhausted again, although this time much more than you felt to begin with.

A little man named Insulin...

You see every time you give yourself a sugar hit, a hormone called insulin is released. Insulin's job is quite simple. As it's dangerous to have sugar in your blood for long periods of time, insulin moves this sugar from your blood and takes it out into the cells. Once it reaches the cells, it can be taken to a number of places where it can be used as energy. Insulin is like a key that unlocks a door for sugar to be moved from one place to another.

So every time you give yourself a sugar hit, mr insulin man comes running out to do his job. The problem is that the bigger the sugar hit, the more insulin men that need to come out. So those jelly beans that you use to cure your 3pm slump are actually going to mean an influx of insulin men.

If only insulin men looked like firemen...

The bigger the sugar hit, the bigger your fat stores

Now an influx of insulin men means that the body ends up burning carbohydrate stores, rather than fat stores. This is because insulin's role, other than being the key to the door to release sugar from the blood to the cells, is to put a big stop sign up against any fat burning. Yes, this means Mr Insulin trys his hardest to hold onto your body fat!

Ok so maybe mr insulin man isn't so nice after all. You can imagine what happens when 10 insulin men come out to fight the fire. The bottom line is you'll be less likely to lose weight, in fact, chances are you will gain weight.

Do you know someone that eats high sugar, high GI foods all day and never really gets satisfied? I know several. They come into work, haven't eaten breakfast, then at 10am they grab a soft drink and a doughnut. Then at 11 they need another sugar fix because their first meal wasn't nutritious or satisfying. And it goes on and on for the rest of the day.

What's happening is that their sugar levels go from rock bottom to sky high, back to rock bottom and then sky high again, and so on. Imagine how their insulin men are feeling.. very worn out I would imagine. Their insulin men would be working hard all day long, the cells would be constantly forced to use sugar as their fuel source whilst in the meantime fat stores are slowly accumulating. Fat stores can accumulate in the muscles (a sign of insulin resistance), in the blood (called high triglycerides), in the liver (fatty liver) and around the waist (ie. a pot belly). Having constantly high insulin levels is not only going to lead to weight gain, but is also closely associated with risk factors for heart disease and type 2 diabetes.

And the news gets worse. As insulin resistance is occurring and fat stores are increasing, these fat stores act as a physical barrier and block insulin from doing its job properly, meaning that more and more insulin men are required in the future to process the same amounts of sugar.

You have the control

The good news is that you have control over the efficiency of your insulin men. Like humans, if you overwork them (by consuming high sugar, high GI foods on a regular basis) they will become less and less productive, until they eventually crash and burn. Heard of people injecting insulin? In type 2 diabetes, injecting insulin is common as the insulin men have crashed and burned from being overworked. The body isn't making enough insulin so they need to get it from an external source.

So how can we maintain our sugar levels without the peaks and troughs and large insulin response? Is there a diet pill you can take to cure all of your problems and send you away on a romantic getaway with your fire.. ahem I mean insulin- men? No.

But there is an answer, it's called.....drum roll......

Glycaemic Index

Carbohydrates used to be classified as simple and complex. Now, thanks to lots of research, we have good evidence to classify carbohydrates according to their Glycaemic Index, or GI. 

Very simply, the GI is a scale of 0 to 100 that ranks carbohydrates according to their effects on blood sugar levels. Low GI carbohydrates (0-55) are digested and absorbed slower in the body, meaning they produce gradual rises in blood sugar levels. Whereas high GI (70-100) carbs are rapidly digested and absorbed, meaning they result in fluctuating sugar levels, with upward and downward spikes. There are also moderate GI foods which fit in between (56-69). The example I gave earlier of the lolly jar is what happens when you eat high GI foods. You might get a quick sugar rush, but as they say, what goes up must come down.

                                       High GI                                        Low GI 

                

Source: The Low GI Diet: Lose Weight With Smart Carbs, 2006

How do you tell the difference?

A common question I get asked is how do I know which foods are high GI and which are low GI? Unfortunately there's no mathematical calculation or formula that can easily separate foods into the 3 categories.

There are however some basic principles which can lead us to understand why some foods have a low GI, while others have a high GI.

The properties that affect GI are:

1. The type of starch. For example, amylose found in kidney beans absorbs less water and thus is digested slower than the standard potato, which contains amylopectin and absorbs more water.

2. Physical barriers. Foods like wholegrain cereals that have an outside 'bran' barrier means it's harder for the body to break it down, thus the process is slower and the food has a lower GI. If you compare these to cereals like cornflakes or rice bubbles, by being highly refined they can be broken down much quicker, meaning the GI is higher.

3. Sugar type. As mentioned in my post, Is sugar the enemy? there are many different types of sugar. Some sugars such as glucose have a very high GI (100), while others such as fructose have a low GI (19). Table sugar or sucrose, is made up of glucose and fructose, giving it a GI of 60. So the type of sugar in a food can affect its GI.

4. Fat and protein content. Fat and protein slow gastric emptying, so foods containing fat or protein will have a lower GI. For example chocolate (high in fat) has a low GI. This is not to say that you should eat lots of chocolate, but simply to demonstrate how fat can affect GI.

5. Acid content. Foods containing acids will also have a lower GI as acids slow the rate of gastric emptying like fat and protein do. Adding a vinegar or lemon juice based dressing to a salad will lower its GI. This is also why sourdough bread has a lower GI than most other white breads.

6. Processing. Highly refined or processed foods generally have a higher GI as they have already been processed into a form that is easier to digest. For example, rolled oats have a low GI whilst quick oats (rolled oats that have been ground up into a more processed form) have a moderate GI.

7. Cooking. Cooking swells starch molecules and softens foods which increases the rate of digestion, increasing the GI value. This is why having al-dente spaghetti (GI 44) is better than having overcooked spaghetti (GI 64).

 

If you are wondering what the GI is of your favourite food, go to glycemicindex.com and search for your food under the GI database tab. Diabetes Australia has some excellent information on GI. You can also check out my table below to see where your favourite food sits.

Not all low GI foods are good for you

I was recently asked why Coke (GI 53) has a low GI. Going back to my comments earlier about the type of sugar and their GIs, Coke is made using cane sugar meaning it will have a lower GI than a product made with glucose. Does this make it a nutritious drink? No. It's important to keep in mind that not all food and drinks (eg. soft drink, chocolate, ice cream) with a low GI will be healthy choices.

Don't forget that quantities are also important. Whilst low GI foods will help to keep your blood sugar levels controlled, this rule goes out the window if you eat huge portions of them. So the rule is, choose healthy, low GI foods in sensible portions.

Take home message

Low GI foods have many health benefits. When it comes to main meals, aim to include a low GI carbohydrate at each meal. This will mean you will have the luxury of feeling fuller for longer, and you won't be reaching for that lolly jar at 3pm! It's perfectly normal to be feeling hungry after a couple of hours post-lunch, so if you do feel like an afternoon snack, go for something nutritious like a piece of fruit, a tub of yoghurt, low fat cheese and wholegrain crackers or a small handful of nuts.

FOOD	LOW GI (slow acting)	MODERATE GI	HIGH GI (fast acting)
BREADS	Wholegrain / Multigrain breads Holsom’s® wholemeal Burgen® breads (except Burgen Oat Bran and Honey Bread®) PerforMAX® Vogels® Honey Oat Loaf Fruit loaf / Raisin bread Soy and linseed bread Pumpernickle Sourdough rye Soy and linseed bread	Rye bread Light rye bread Pita bread Hamburger bun Crumpets Croissants Ploughmans® wholemeal (smooth milled) Burgen® Oat Bran and Honey Bread	High fibre white breads e.g. Wonderwhite® White bread Wholemeal bread Dark rye bread English muffin (white) Bagels French baguette Gluten free white bread
GRAINS AND CEREALS	Pearl Barley Cracked Wheat (Bulgur) Buckwheat Pasta e.g. Spaghetti, Macaroni, Vermicelli Noodles, Fettuccine Noodles,  Instant Noodles, Soba Noodles Note: Fresh and dried pastas have a low GI – this is not the case for canned spaghetti. Doongara (Clever) Rice Wild rice Semolina	Basmati rice (Mahatma®) Long Grain Rice Couscous Taco Shells Aborio Rice Gnocchi Cornmeal	White rice Jasmine rice Tapioca Calrose rice Brown rice
BREAKFAST CEREALS	All-Bran® All Bran Fruit and Oats® Bran Buds with Psyllium® Rolled Oats / Porridge Special K® Rice Bran Oat Bran Barley Bran Guardian® Komplete Muesli® Toasted Muesli Healthwise for Heart Health® Goodness Superfoods® cereals	Instant 1 minute Oats Just Right® Nutri-Grain® Sustain® Untoasted (Natural) Muesli Vita Brits® Weet‑Bix® / Vita brits® Sustain® Shredded Wheat Plain Mini Wheats®	Bran Flakes® Coco Pops® Corn Flakes® Puffed Wheat® Rice Bubbles® Sultana Bran® Breakfast Bars Mini Wheats® (fruit filled) Fibre Plus Breakfast Bar®
MILK AND DAIRY FOODS	Milk – Full cream, Low fat, No fat, Flavoured, Soy, Almond Yoghurt – Plain, Flavoured, Regular, Low fat, Diet, Soy Drinking Yoghurt e.g. Yakult Ice Cream – Regular, Low fat, Diet Custard – Regular, Low fat, Diet	Oat Milk Vitari®	Rice Milk
VEGETABLES	Legumes e.g. Baked beans, Lima beans, Chickpeas, Split peas, Haricot beans, Kidney beans, Lentils, Soy beans,  Green Beans Sweet corn, Sweet potato, Carrots, Taro, Parsnip Carisma potatoes	New potatoes (canned only) Broad beans Pumpkin	Potato (baked, boiled, mashed) Instant potato French fries
FRUIT	Apples Banana Cherries Grapefruit Grapes Kiwi fruit Mango Oranges Peaches (fresh/canned in juice or light syrup) Pears (fresh/ in juice) Plums Dried apricots Dried apple Unsweetened juice e.g. Apple, Grapefruit, Orange Prunes	Apricots (fresh/canned) Paw Paw Peaches (in syrup) Pineapple Rockmelon Raisins Sultanas Figs Mango	Watermelon Dates Lychee (canned)
BISCUITS AND CAKES	Arnott’s® Jatz Westons® Highland Oatmeal Rich Tea Apple Muffin Banana Cake Sponge Cake Arnott’s® Snack Right Fruit Slice Arnott’s® Snack Right Fruit Pillow Vitawheat®	Arrowroot Biscuits Arnott’s® Milk Arrowroot Arnott’s® Shredded Wheatmeal Blueberry Muffin Bran Muffin Ryvita® Breton® wheat crackers Digestive biscuits Shortbread	Cruskits® Premium® Morning Coffee® Rice Cakes Corn Thins Kavli® Vanilla Wafers Water Crackers Sao®

Copyright (c) 123RF Stock Photos
Image: Michelle Meiklejohn / FreeDigitalPhotos.net

Detox Diets

Hands up if you've tried a detox diet?

Ok now hands up if you're still on it.

Yep, didn't think so.


Detox diets have become a bit of a craze over time. Recently I've been hearing the Lemon Detox ads on the radio, the one where the two girls are chatting and one tells the other not to waste her time going to the gym or on diets, but instead to try the Lemon Detox Diet. But hang on, isn't the Lemon Detox Diet, a diet?

Why you shouldn't detox

Detox diets such as the Lemon Detox Diet are based around severe calorie restriction. The Lemon Detox Diet restricts your entire calorie intake to 1/4 of your average kilojoule requirement, or 1/2 of the kilojoules that someone would consume if they were to go on a strict weight loss diet. So because you consume so little calories, of course weight loss is going to occur.

The body is not silly though, and here's where the problems begin. The body realises that it's had such a reduction in calories, that it actually goes into starvation mode. Your metabolic rate crashes to a low as your body tries to conserve as much energy as possbile. A lot of 'weight' that you will lose will be water, as well as lean muscle, as the body is starving so it clings to its fat stores. Now lean muscle is not what you want to lose, fat is what you want to lose.

After your detox is over, you return to your regular intake and your body, once again, not silly, thinks Ok, I'd better bloody hurry up and create myself some more fat stores, just in case I have to go into starvation mode again!

So instead of burning fat, you'll actually gain more fat and lose lean muscle (which helps to burn fat!).

Matt O'Neill, APD from Metabolic Jumpstart has produced a fantastic video on the Lemon Detox Diet - worth watching. See for yourself the enjoyment of drinking 9 glasses of lemon juice, syrup, cayenne pepper and water for 10 - 14 days. That's right, no food allowed for 2 weeks. Which means that disclaimer they add on the end of the Lemon Detox Diet radio ad about using in conjunction with a healthy diet and exercise... well clearly that's just for legalities, as there is no food allowed whilst on this diet. It'll also set you back over $100.



The bottom line

Although detox diets sound natural and enticing as a quick weight loss solution, they really are far from it. You'll also have to turn down any social activities for 2 weeks, and no doubt you'll get a few strange looks from your work colleagues in the lunch room, let alone family and friends. Detox diets also don't provide adequate nutrition in terms of meeting your carbohydrate, protein, fat, vitamin and mineral requirements. But I think the worst part about these diets is that they strip you of your muscle and reduce your metabolic rate so significantly that your body won't be able to help itself but stack on the kilos to prepare for the next time it gets starved.

Cheers.

Copyright (c) 123RF Stock Photos
Image: Michelle Meiklejohn / FreeDigitalPhotos.net

Product Review: Chic & Fava Nuts

Here's my review of Chic Nuts as featured in the DAA National Vegetarian Interest Group Newsletter, Issue 1, 2011.

Who would have thought that roasted legumes could ever taste so good?

Partner Foods have recently introduced Chic Nuts and Fava Nuts to the market, a delicious and healthy snack alternative. Chic Nuts are roasted chickpeas, and come in 2 varieties: Lightly Salted and Sicilian Herbs & Garlic. You can buy these in either a 200g paper/foil pack, 25g snack packs to store in your handbag for a quick hunger fix, or a box of 6 x 25g snack packs.

Fava Nuts are roasted broadbeans, available in 25g snack packs and boxes of 6 x 25g snack packs.

 

Nutrition specs? The good news is these are a filling and highly nutritious snack. High in protein, low GI, high in fibre, as well rich in a number of vitamins and minerals including iron and folic acid. Partner Foods guarantee these products are gluten and nut free and are suitable for vegans. The ingredients list is very simple, with all products containing just 4 or 5 ingredients.

 

The Chic Nuts are much lower in total fat at 8.8g/100g compared to Fava Nuts at 18g/100g. All are slow roasted in canola oil, making these low in saturated and trans fats. Sodium content is reasonable for all products at 300mg/100g.

 

These are a healthier alternative to potato crisps and are a ready to serve, non perishable, portion controlled snack that can be kept in the cupboard and pulled out when the unexpected guest pops over. I tried these over the Christmas break as an alternative nibble option and received lots of positive feedback from my family. Even my ‘blokey’ uncles took to these and were pleased to know that they were a nutritious choice as well as being very flavoursome.

 

 

Where can you buy these? Try Woolworths, Macro, Mrs Flannery’s or Fundamental Food Stores. Selected IGA stores are also a retailer. For more information check out their website.

 

NUTRITIONAL INFORMATION	CHIC NUTS Lightly  Salted		CHIC NUTS Sicilian Herbs & Garlic		FAVA NUTS Lightly Salted
	25g serve	100g serve	50g serve	100g serve	25g serve	100g serve
Energy (kJ)	399	1597	799	1597	525.5	2106
Protein (g)	5.2	20.9	10.5	20.9	6.1	24.5
Fat - Total (g)	2.2	8.8	4.4	8.8	4.5	18
- Saturated (g)	0.4	1.6	<1	1.6	<1	1.6
- Trans Fats (g)	NIL	NIL	NIL	NIL	NIL	NIL
Carbohydrate  - Total (g)	11.5	46.1	23.1	46.1	11.5	46.1
- Sugars (g)	0.7	2.6	1.3	2.6	0.8	3.4
Sodium (mg)	75	300	150	300	75	300
Potassium (mg)	-	-	438	876	67	268
Dietary Fibre (g)	4.1	16.5	8.3	16.5	1.6	6.5
Folic Acid (mg)	43	171	85	171	26	104
Vitamin A (mg)	-	-	-	-	3.8	15
Calcium (mg)	23	92	46	92	9	36
Iron (mg)	1.7	6.9	3.45	6.9	0.4	1.5
Zinc (mg)	0.4	1.6	0.8	1.6	0.3	1
Ingredients:	Chickpeas (95%), canola oil, garlic powder, salt.		Chickpeas (95%), canola oil, salt, garlic powder, herbs and spices (ground oregano, ground thyme, ground sage).		Broadbeans (92%), canola oil, salt, garlic and onion powder.
Price* *Woolworths Online 1.2.11	$4.63 (200g packet) $5.36 (150g box)		$4.62 (200g packet)		$5.36 (150g box)

Is sugar the enemy?

As per my previous post on nutrition misinformation, I've heard a lot of talk on sugar lately and it being called an "invisible fat", a "sweet poison" and every other name under the sun.

But is sugar that bad?

What you need to know is that sugar is very complex and there are many different forms of sugar. If you think of sugar as being a car for example. There are many different types of cars which run in different ways, at different speeds, and have different engines.

Sugar can come as a less refined product, or can also be highly processed. What we do know is that some sugars have been linked with obesity, while others have not.

Not all sugar is bad for you

I recently heard a newly famous celebrity talking on radio recommending a zero sugar diet and saying that fruit should not be eaten every day. This is not true. Fruit is good for you and should be included in your daily diet. As per the Go For 2 & 5 campaign, you should aim to eat 2 medium pieces of fruit a day.

Fruit contains a natural sugar called fructose, but this is not linked with obesity. Another similarly named substance called high fructose corn syrup (HFCS), is the baddie, not fructose itself. HFCS is commonly found in many processed foods in the US and is not a major problem in Australia. It is a highly refined product and is very different to the frutose in fruit. I guess you could say it would be like comparing batman to the joker.

Yoghurt is also a healthy choice. Most of the sugar in yoghurt is the naturally occurring sugar found in milk and fruit. There is some added sugar in some yoghurts, and there are better choices than others. Choosing a yoghurt that has a lower total kilojoule content is a good start.

I've also heard celebrities recommending full fat products over low fat products. The body gets its healthy fats from unsaturated oils, nuts, seeds, avocado and oily fish like salmon and tuna. Low fat dairy products are recommended over full fat dairy products as they are lower in saturated fats which have been linked with heart disease. Low fat dairy products are also the best choice for most children over the age of 2. The good news is that low fat dairy contains just as much calcium, protein and other essential nutrients that children and adults need every day.

The sugar to look out for

It upsets me that there are people out there bashing fruit, yoghurt and bread because of their so-called sugar content. These are all nutritious foods and you can be rest assured that you are making a healthy choice by consuming these. Bread contains carbohydrates which fuel the body with energy each day. The best choices of bread are wholegrain or multigrain, the ones with the most seeds!

What you do need to look out for are the added sugars that are generally found in more processed foods.

Foods like cakes, biscuits, muffins, pastries, pies, lollies, chocolate, desserts, soft drinks, etc. I don't need to remind you that these foods are not for daily consumption (not just because of the added sugar). These foods are best kept for special occasions, or once ever 2 weeks. Eating too many of these foods will contribute to weight gain and increase your risk of heart disease and diabetes.

I would also recommend trying to cut down on any sugar you add to your tea and coffee.

These are just empty calories and if you drink a lot of tea or coffee, each teaspoon or two will quickly add up over a year. It's really not that hard to gradually reduce the amount of sugar you add over time. Just do it very very slowly (add a little less each time) so you can't taste the difference and before you know it you'll be smiling and saying "no I'm sweet enough", when that good looking barista asks you if you take any sugar.

The right people for the job

Hi guys, it's time for me to have a whinge.

A real bug bear of mine is the amount of incorrect and inaccurate nutrition information that is floating around out there.

What bugs me even more, is when high profile celebrities or other people off the street start preaching about nutrition when they are not qualified to do so. And because of their profile, people believe them, tell their friends, and suddenly there is so much nonsense out there in the world.  

Can I tell you a secret?

If there is anyone, ANYONE... that you should trust when it comes to food and nutrition, it's an Accredited Practising Dietitian (or APD). To become an APD you need to complete a university degree in Nutrition and Dietetics, as well as adhering to a continuing professional development program.

I particularly like a note that Matt O'Neill (APD) wrote on his facebook page recently:

Who's your Nutrition Expert?

by Matt O'Neill on Wednesday, February 2, 2011 at 7:02pm

NUTRITION RANT!!! Ok, would you go to your GP for open heart surgery?

Of course not because you know a heart surgeon is the person for the job. Would you get VIP Home Maintenance to deisgn your new house? Of course not, because you know you need an architect.

So when Tiffany (the new Biggest Loser trainer) jumps on Nova FM saying things like you should have a zero sugar diet, that fruit shouldn't be in your daily diet & to not eat low-fat products, is she the right person for the job? Of course not.

This why I don't prescribe people exercise programs or tell people to stand on a fitness ball on one leg.

Because I could get it wrong, don't want to harm people & believe PTs and Exercise Scientists are the experts on exercise plans.

The moral of the story

When it comes to nutrition information, it's important to keep your filters on and think about the source of information and what qualifications that person has.

Just remember, when it comes to food and nutrition, APDs are the experts.

  
To find an APD, go to www.daa.asn.au and click on Find An APD.

For media enquiries, DAA has 18 media-trained spokespeople who are qualified to discuss a range of food and nutrition issues in the media. Contact DAA's Communications Dietitian on 0409 661 920.

Clever Marketing

Maybe the title of this blog post is a little straight forward. It’s a bit like the saying, "Is the Pope Catholic?" or  “Do bears ..............?" Of course they do.

Are marketers clever? Of course they are. That’s their job remember!

I wanted to bring to your attention a couple of ads that I’ve recently spotted on the tv or on a billboard, which I think reflect the title of ‘clever marketing’. And I feel, as a dietitian, it’s MY job to stand up and give you the honest truth about these products, to reveal just how healthy, or unhealthy, they really are. 

 #1 Clever Ad: Nutri-Grain

Now yes, the marketers are right. Nutri-Grain is high in protein. It also contains essential vitamins and minerals. But let’s go back to basics and have a look at this cereal from an overall nutritional perspective. The shape and the fact that it looks highly processed is your first clue. This high level of processing means that dietary fibre and other essential vitamins and minerals are lost in the process, some are then added back in. Refined products generally have a higher glycaemic index (GI) and are lower in fibre. Nutri-Grain has a GI of 66 (moderate) and contains 2.7g fibre per 100g. Dietary fibre is a crucial nutrient in breakfast cereals as breakfast is one of the highest contributors to fibre intake throughout the day. Aim to choose a cereal that contains >6g/100g fibre. 

Other nutritional specifications not mentioned in the advertising campaign are its high sugar and salt content. Containing 9.6g of sugar per 30g (1 cup) serving of Nutri-Grain, this means that for every cup you have, there are 2 tsps of sugar already in that serving. Now, if most growing young lads are anything like my brother was, then their cereal bowl would probably be around double or triple that serving size. So for example a 90g serving of Nutri-Grain will contain almost 30g sugar, or 6 teaspoons! Not to mention if sugar is then added on top. Nutri-Grain also contains a surprising amount of added salt, with 600mg sodium per 100g. A good guide for breakfast cereals is to choose one with less than 400mg/100g sodium.

All in all, if you are striving to be an iron man, or maybe you just want to take care of your body and know that you are making a healthy breakfast choice, the best cereal choices are those that are low GI, wholegrain, minimally processed, low in saturated fat, with minimal added sugar and salt.

My recommendations: Natural mueslis (not with too much dried fruit) in the summer, and porridge (made on rolled oats, not quick oats) in the winter.

#2 Clever Ad: Subway - Win a Trip Around the World

This ad is clearly marketed to the young people of today. It’s the one where that young, messy haired surfy guy is sitting on the beach in his wetsuit talking about how if you buy a Coke with your sub, you could win a trip around the world.

And don’t forget, it’s gonna be epic.

I love this ad, the language, the actor, the competition, everything is perfectly suited and marketed to the target group, particularly those with the travel bug or those that need any excuse to get up and go overseas.

The fact of the matter is though, it’s just a sales pitch. They are luring you in to buy that Coke by waving that carrot at you, the very slim chance of winning a trip around the world. If you check out the Subway website they even have a page dedicated to the promotion and an interactive map of places where you could end up if you win the comp. 

My advice: Don’t get caught up with these promotions. Go have an epic journey overseas, you don’t need to drink Coke to get you there. Coke is not a drink that you should be having with your lunch, dinner, or any meal for that matter on a regular basis. The best fluid you can go for is water, it's calorie free, additive free, acid free and sugar free. It won't rot your teeth or expand the waistline. Now that’s a marketing campaign right there!

I think it’s also a little sneaky of Subway to have this campaign going, as Subway have always marketed itself as one of the ‘healthier’ take away choices ie. their slogans of "eat fresh" and "less than 6 grams of fat". Having a promotion with Coke goes against this principle and also gives young people the idea that it’s ok to have a soft drink with their lunch. This is not a habit you want to be getting into!

#3 Clever Ad: Vitamin Water

I once flew into Brisbane airport, walked off the plane, and in the distance I see a large billboard, with the words

“Spank Those Naughty Little Oxidants”

I must admit this billboard was quite amusing to me at first. I could imagine that some young hot shot marketing grad had come up with this one. Then I wondered how their marketing team had got away with this sexually derived billboard - had no one complained?

This advertising was for a product called Vitamin Water. It is a flavoured water that is marketed to Gen X & Y consumers who think it's cool to drink out of a bottle that apparently is 'healthier' than soft drinks as it contains 'vitamins'. Of course it does, that's why it's called Vitamin Water, right?

Does Vitamin Water contain vitamins?

Yes. The drink has been fortified with vitamins (vitamins have been mechanically added).

Does this mean it's healthy?

No. Now don't get me wrong, it's great that CocaCola (the company that makes Vitamin Water) wants to add vitamins to their beverages. Unfortunately, the drinks have very little nutritional value. The vitamins added are a great way to entice consumers to purchase the product, as it  looks healthy. They also come in a range of flavours, each a bright colour, that contains various properties which can be very appealing to the consumer. 

But when I tell you that a Vitamin Water has almost as much sugar as a can of coke, would you reconsider? Not only are these products ladden with sugar, they also have many additives such as artificial colours which in some studies have been linked to hyperactivity in children. Another 'additive' that is a selling point for these drinks is caffeine. 

These products also do not come cheap. A Vitamin Water I looked at purchasing for the purpose of this blog cost $3.59 for a 500mL bottle. When you compare this to tap water, which is free, or bottled water, at $2 per 600mL, water is clearly most cost effective option.

When you compare sugar, water comes in at 0g whilst Vitmain Water comes in at 27g (or 6 teaspoons!!) When you compare calories, water comes in at 0kJ whilst Vitamin Water comes in at 470kJ. Water is clearly the best choice. 

What about the antioxidant stuff?

'Spanking those naughty little oxidants', using the Vitamin Water language refers to the fact that these flavoured waters contain antioxidants, which act to reduce free radical or ‘oxidant’ damage in the body. However you don’t need to drink vitamin enhanced waters in order to get your antioxidants, and the Heart Foundation does not recommend it. Eating plenty of fruit and vegetables and drinking black or green tea is the best way to get your daily dose of antioxidants.

CHOICE Magazine also reviewed vitamin enhanced waters recently, and found that “they’re really just cordials with a few added vitamins. CHOICE recommends you treat them like any other sugary or artificial drink and enjoy only as an occasional treat.” Well said.

Now I hope I've set the story straight on a few products for you, I don't want you getting tricked by all those brilliant marketing gurus. If you've seen an ad and you want to know if it's all it's cracked up to be, let me know and i'll post an update! 

Until next time, stay epic and get spanking those oxidants.

The dreaded birthday cake

This afternoon at work I declined the offer of a slice of mud cake.

It was a birthday cake, to celebrate the big day for a colleague of mine, Cosmina. Happy birthday to you Cos, remember not long ago how old I told you you look! :)

Now we've all been in that situation. Birthdays are wonderful occasions, but for some it means facing moments of temptation and anxiety when it comes to being offered a slice of birthday cake.

Do I have to have a piece of cake because it's their birthday? Is it rude if I don't? What if I only have a small piece... that would be meeting them halfway. But why should I, if I'm going to feel guilty and fat afterwards? And if I ask for a slither is that bringing attention to myself and the fact that I'm trying to lose weight? I don't want to have any but I don't want to feel excluded by not having any!

Now I know many men reading this are probably thinking, geez, are you serious, just eat the damn cake! But these thoughts are very common, and can cause a lot of distress to people.

So after you have that debate in your mind about whether to have some cake or not, then come the thoughts about what you are going to say when you decline the offer. Isn't it funny that just saying "No thanks" doesn't seem to be enough, that we have to find a reason to justify why we are not going to choose to eat a food that is not recommended as part of a healthy diet anyway.

No thanks just doesn't seem to cut it

As birthdays come around every year we never run out of occasions to celebrate them. And what is a birthday's best friend, cake of course. Rarely is there a birthday celebration without cake. In fact, most celebrations do have some sort of cake or dessert. Think about it. Who has been to a wedding without a cake, an engagement without a cake, a christening without a cake, a kitchen tea without a cake. Anyone?

It really fascinates me to watch the social dynamics that go on during these sort of occasions and the discussion that arises. It stems from dieting, to waistlines, to new years resolutions, to calories. There's talk of "you can eat well tomorrow" and justification of why they should be allowed to eat the cake ie. "I went to the gym this morning." A comment I heard today was "It's a birthday cake, so I'm going to have a piece" (insinuating that they would have a piece as a mark of celebration of Cos' birthday), while another stated, "Sorry no thanks I'm watching my waistline, it's my new year's resolution". Another, our CEO, just simply stated, "No thanks I don't need it".

When I was asked if I would like a piece, I said "No thanks". I didn't add any excuse, I didn't make up a lie, I just said a simple "No thanks". It was amusing that someone responded back saying "Boring" and although said off the cuff as a joke, it was interesting that my decline came with a negative response. This is a very good example of the challenges that so many people face every day when it comes to sticking to their healthy eating plans. Saying no in a social situation is not an easy thing to do!

An article worth reading

I read a great article written by Allan Borushek, registered dietitian, who addresses this topic very well. It's called How to Handle Sabotage. Now as the article rightly states, many people do not intentionally mean to sabotage your diet, even though they actually can be.

Let's go back to today where we have the birthday cake at work and let's just imagine that instead of saying "No thanks", that I said, "No thanks, I'm trying to lose weight" (in all seriousness). Now I could bet my bottom dollar that someone would have responded with, "Don't be silly, you don't need to lose weight", or something similar. Now although these comments come spilling out of people's mouths uncontrollably (I even do it) to make that person feel better, what it's actually doing is sabotaging their efforts to lose weight. It's encouraging them to go against their mind and principles, and rebel against their healthy eating goals. Allan says that sabotage can also stem from a lack of knowledge, a lack of empathy or simple jealousy at your determination to improve your body and health.

This section of the article is especially great as it gives you some tips on what to say in different situations, and how to deal with really pushy people.

'If you have the kind of "helpful" friend who is constantly barraging you with pointless criticism, simplistic solutions for weight loss, and nosy questions about your food plan, try saying something like: "Actually, my approach to weight loss is working out well for me at the moment, but thanks anyway." That ought to get the “butt out!” point across, without sounding too harsh.'

'If saying no just doesn’t work, and the food is still plunked down in front of you, be strong in your resolve; leave the food there and don’t eat it. You might feel a bit rude, but let’s face it, a person who simply refuses to listen to you is ruder!'

Here are a couple of ideas for what you can say in the future when the occasion arises if "no thanks" will just not cut the mustard.

• No thanks, I've just eaten lunch
• No thanks, I'm watching my waistline
• No thanks, I don't eat cake. I'm just not a cake person. 
• No thanks, that's a little too rich for me
• No thanks, I'm being good
• No thanks, I'm actually not a fan of _______ cake, I prefer _____.
• No thanks, it looks delcious but I just can't fit anything more in

I hope this post gives those of you out there a little more confidence and some strategies to put into practice when it comes to dealing with social pressure. I think it's important that we can acknowledge how difficult these situations can be and although a difficult skill to master, saying no is one that you will need to conquer in order to stay on track with your health and wellness goals.