bekahcubed

Categories B3RD

B3,RD: On Alternative Sweeteners

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You see them everywhere in dizzying arrays. Little pink or blue or yellow pouches. The grocery store shelf containing alternative sweeteners is growing larger every year. And diet products are forever announcing that they’re “now made with [insert name of alternative sweetener here]!”

It’s hard for anyone to keep track of all the many sweeteners that are available–which is why I’m going to focus today’s B3,RD post on simply understanding what’s available.

Alternative sweeteners are non-sugar substances that can be used in place of sugar to provide sweetness with fewer calories. They do this one of two ways. Some alternative sweeteners are indigestible or only partly digestible and are passed through the digestive system with only minimal calorie absorption; while others contain the same number of calories per gram as sugar, but are so much sweeter than sugar that much less of them can be used (thereby allowing them to contribute fewer calories to the food item).

The main characters in the first group (that are only partly digestible) are sugar alcohols. These contain somewhere between 1.5 and 3 calories per gram; less than sugar’s 4 calories per gram. Sugar alcohols are often used in hard candy or chewing gum because they do not promote cavities like regular sugar does. In fact, they do the exact opposite and inhibit cavity development. Sugar alcohols include sorbitol, xylitol, isomalt, mannitol, maltilol, and lactilol. Because these products are only partially digested, they can create unpleasant gastrointestinal effects (such as diarrhea and gas) if consumed in large quantities.

In the second group (those alternative sweeteners that are much sweeter than sugar), we have a whole smattering of artificial and “natural” sweeteners. Below is a quick chart with pertinent information about these “non-nutritive sweeteners”.

Common name
(Brand Names)		 Times sweeter than sugar Heat stable? Approved by FDA
Acesulfame-K
(Sunnette, Sweet One, Swiss Sweet)		 200x Yes 1988
Aspartame
(Nutrasweet, Equal, Natrataste)		 160-200x No 1996
Neotame 800-13000x No 2002
Saccharin
(Sweet’n’Low, Sugar Twin)		 200-700x Yes 2000
Stevia
(Truvia, PureVia)		 300x Yes 2008
Sucralose
(Splenda)		 600x Yes 1999

Some of these non-nutritive sweeteners (especially saccharin) have a bitter aftertaste that can be quite unpleasant.

Modest evidence supports the notion that consuming foods made with non-nutritive sweeteners instead of higher calorie foods made with sugars can help individuals cut calories. While some people claim that non-nutritive sweeteners induce people to eat more than they normally would (thus consuming more calories overall), the evidence appears to contradict this statement. Replacing caloric foods and/or beverages with ones made with alternative sweeteners does not cause increases in intake, but rather promotes modest decreases in caloric intake.

SO…if preventing obesity and obesity-related complications is your main health concern, replacing a sugar-loaded snack with a lower-calorie one made with artificial sweeteners is probably a good idea.

Today’s B3,RD challenge only applies if you are generally a consumer of regular soda or sugared gum: Purchase a sugar-free variety of your favorite soda or gum and taste test it to see how you like it. If you like the alternatively-sweetened version, you can save some calories by switching over.

Stay tuned for more information on the safety of artificial sweeteners tomorrow!

Categories Health

How HFCS affects farmers

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Davene asked me a great question about this morning’s B3,RD post:

How about the way the HFCS industry affects farmers? I don’t know much about it – something about HFCS affecting the price of corn, and that affecting the price of feed for dairy and beef farms. Just thought I’d pick your brain. :)

I’d like to clarify that I am not an expert in farming or agricultural economics, but I do have some interest in the subject. So, please read judiciously (as you always should, but especially when the speaker/writer is not an expert in the field.)

The United States’ federal government subsidizes corn, making HFCS a less expensive option than sugar for many food processors, which is why many food processors switched from using sugar to using HFCS in the ’70s and ’80s.

Since a majority of American domestic corn use is for animal feeds, anything that increases the demand for corn (without also increasing supply for corn) would increase the price of corn–and thereby, the cost of meat. However, despite the ubiquitous-ness of HFCS in the American diet, HFCS remains a small player in overall demand for corn.

According to an article published in the February 2008 edition of “Amber Waves” (a USDA publication), total demand for HFCS reached a peak in 1999 and has since begun to decline.

The below graph, using data from the USDA on US domestic corn use, further supports my assertion that HFCS is unlikely to be a key player in raising the prices of feed, and therefore meat.

US Domestic Corn Use

This graph indicates that total domestic corn use in the United States has doubled in the past 25 years. Twenty-five years ago (in 1983), almost 81% of all corn used in the United States was used for animal feeds. In 2008, animal feed made up only 51% of all corn used in the United States.

What made the difference? Probably not HFCS. In fact, in the 25 years since 1983, total corn used for food, as seed, or for other industrial purposes (apart from fuel) decreased from 16% to 13% of total corn usage.

In the last 25 years, corn use for feed has multiplied 1.3 times. Corn use for food, seed, and industrial purposes has multiplied 1.7 times. Corn use for fuel (as ethanol), on the other hand, has multiplied 23 times.

Demand for ethanol has increased significantly in the last 5-10 years. According to a USDA briefing on corn, “strong demand for ethanol production has resulted in higher corn prices.” This has then led to the higher meat and dairy prices you may have noted in the last few years.

So, in answer to Davene’s question (and perhaps yours), HFCS is unlikely to be a cause of concern to our farmers–or a cause for higher meat or dairy prices.

(Ethanol, on the other hand–well, that’s opening a whole new can of worms. I personally have my doubts about how environmentally friendly ethanol is–but beyond that, I think it’s foolish to use FOOD to fuel our cars. Wouldn’t it be a lot smarter to use something humans can’t use otherwise?)

Categories B3RD

B3,RD: Demystifying HFCS

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You’ve probably heard warnings about high-fructose corn syrup (HFCS). You’ve heard that HFCS is responsible for the obesity epidemic. You’ve heard that you should go for products made with regular sugar instead.

Perhaps someone has cited studies that link high fructose diets with heart disease. They’ve talked about how fructose doesn’t act the same way as glucose in the body.

They’re right–except that they’re wrong.

High fructose diets are linked with heart disease. And fructose does act differently than glucose. But High Fructose Corn Syrup is not the problem.

There are two types of HFCS: a syrup that is 42% fructose (HFCS-42), and a syrup that is 55% fructose (HFCS-55). HFCS-42 is used in baked goods and non-carbonated drinks, whereas HFCS-55 is used primarily in carbonated drinks.

Table sugar, on the other hand, is 50% fructose. So, depending on which “version” of HFCS you’re talking about, HFCS either has slightly more or slightly less fructose than “regular sugar”.

So a high fructose DIET might cause problems–but high fructose CORN SYRUP is not the culprit (since high fructose corn syrup and sugar contain very similar proportions of fructose.)

Increased sugar intake is the problem, regardless of its source. Americans are consuming more calories than ever, and more and more of those calories are coming from sugar (either HFCS or table sugar). This is contributing to an overall increase in fructose consumption–and an overall increase in calorie consumption.

So, if you want to do what’s best for your health, don’t worry about choosing BETWEEN regular sugar or HFCS. Instead, work on cutting down sugar intake altogether (regardless of the source).

Today’s B3,RD challenge is to avoid the anti-HFCS hype and instead work on choosing a lower-sugar version of your favorite snack or soft-drink (or just eat/drink less of the high-sugar version.)

Categories Family & Friends

Happy Pictures

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Emily Joy has started hosting a weekly themed photo challenge on her site–and I’m pleased to join in this week.

Emily Joy Photo Challenge

This week’s them is “happiness”–and I can’t think of a happier picture than this one of my cousin and his fiancee dancing.

Joe and Dana dancing

We had a talent show at our family Kolach days celebration–and Joe and Dana did some country swing (musicless) for us.

Dancing with the one you love. Moving to the music that only the two of you know. Present with your family. Happiness.

Check out the rest of the entries at Emily Joy’s photography site.

Update: This photo won first place in Emily’s contest! Thank you so much, Emily.
Emily Joy Photography First Place Winner

Categories B3RD, Books, Rants

B3,RD: THE Nutrition Professionals

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Three years ago, when I started my venture to read every book in Eiseley library, I used Pearl Buck’s rules to give myself an out. If, after reading 50 pages of a book, I was not interested in continuing on, I had permission to stop.

After three years and over 1400 books, I am using that rule for the very first time. Because I absolutely cannot stand Oz Garcia’s The Healthy High-Tech Body.

The Healthy High-Tech Body

Garcia’s biography in the back of the book states that he is “one of the best-known nutritionists and health authorities in America.” Problem is, he’s an absolute quack. Sure, he can throw around chemical names like no other and give incomprehensible explanations for why we should follow his recommendations–but the real science behind his recommendations is tenuous at best.

I know this because I’ve devoted the last six years of my life to learning the science of food, nutrition, and health behavior change. But what’s the average consumer to think? If you can’t trust “one of the best-known nutritionists and health authorities in America”, who can you trust?

That’s where the Registered Dietitian comes in. You see, anyone can call themselves a nutritionist–even someone with marginal education and no credentials (for instance, Oz Garcia.)

The designation Registered Dietitian (RD), on the other hand, carries distinct educational and professional requirements. RDs are required to complete a core curriculum in nutrition, food science, and health behavior change from an accredited university. RDs are required to undergo at least 900 hours of supervised practice. RDs are required to pass a Registration Exam and complete at least 75 hours of continuing professional education every five years in order to attain and maintain their credentials. Additionally, RDs are bound by a Professional Code, which, among other things, insists that they provide evidence-based nutrition services.

You wouldn’t go to your next door neighbor–or even Oprah–to get your broken arm set. Your next door neighbor is nice enough–and Oprah is popular enough–but neither have the credentials to set your broken arm. You’ll go to someone who does have the credentials: an MD (Medical Doctor), a PA (Physician Assistant), or a NP (Nurse Practitioner).

Likewise, no matter how nice or how popular a “nutritionist” might be–they don’t have the credentials unless they’ve got an RD behind their name.

So next time you’re looking at an article or a book, or evaluating something someone is saying on the television or online, look for the RD behind the name. Because RDs are THE food and nutrition professionals.

Today’s B3,RD challenge is to think critically about the nutrition information you see and hear today. Ask yourself whether the speaker has the credentials–an RD behind their name.

A search for Garcia’s education and credentials produced only the most tenuous results.

Mr. Garcia is occasionally ascribed a Ph.D, but I have been unable to find any explanation for this designation. He has certainly never listed where he attained his doctorate or what his doctorate is in.

Categories B3RD

B3,RD: Am I hungry?

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Confession: I, Rebekah Menter, Registered Dietitian, don’t just eat when I’m hungry. Sometimes, I eat because I’m tired, because I’m stressed, or because I’m bored–even though I’m not hungry.

And that’s okay.

I attended a fantastic session at FNCE that dealt with this very issue. Megrette Fletcher, RD and Michelle May, MD spoke on “Improving Self-Management with Mindful Eating.”

Megrette Fletcher Michelle May

Ms. Fletcher and Dr. May had a number of insights for dietitians, but one thing Dr. May said struck me as being worth sharing with my readers. She encouraged us (and our clients) to ask ourselves one question before eating.

Before eating, ask yourself: “Am I hungry?”

Many of you are probably rolling your eyes right now, thinking “I’ve heard this before–Eat only when you’re hungry, stop when you’re full.”

But that isn’t what I said. I said, “Before eating, ask yourself: ‘Am I hungry?'”

The point is not that you only eat when you’re hungry. The point is that you are aware of whether you are hungry or not when you’re eating. The point is KNOWING. The point is being mindful.

Sometimes, we eat because we’re tired, because we’re stressed, or because we’re bored–even though we’re not hungry. But none of us should eat without knowing why we’re eating.

We can talk about when to eat and when not to later. For now, let’s just focus on being aware.

Today’s B3,RD challenge is simply to ask yourself before eating: “Am I hungry?”

Categories Works for Me Wednesday

WFMW: Compression Stockings

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Works for Me Wednesday banner

Yes, they’re what you expect from an old lady with varicose veins. No, I’m not old–and I don’t have varicose veins. But I have got a couple sets of compressions stockings: one pair of hose, one pair of knee highs.

And they’re absolute lifesavers.

For those who aren’t familiar with compression stockings, allow me to educate you. Compression stockings are like ultra-control-top panty-hose, except that the “ultra control” is in the ankle and leg portion of the hose. The pressure that the hose exert on your legs prevents blood pooling by enhancing venous blood return.

The end result? Legs and feet that don’t ache after being on them all day. As a food service manager, clinical dietetics intern, and now a food labs teaching assistant who has to spend a considerable amount of time on my feet–I LOVE my compression stockings!

When I’m not wearing my hose, my legs and feet hurt and the last thing I want to do after work is take a walk, cook a meal, or clean my house. On the other hand, when I wear my compression hose, I often still have the energy to get something productive done after work. And that WORKS FOR ME!

Compression stockings (also known as “support hose”) can be found at your local pharmacy or online. They’re a bit pricey–$20 per pair for mild compression (8-15 mm Hg)–but in my mind, they’re definitely worth it. Compression stockings should last longer than your regular hose because they’re more closely knit and therefore more resistant to running. I can rarely wear regular hose more than once, but I’ve worn my current pair of compression hose at least 20 times and still haven’t had a run.

Check out more “Works for Me Wednesday” posts at We are THAT Family.

Categories Education

I’m home

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After a jam-packed weekend in Denver at FNCE (Food and Nutrition Conference and Expo), I am now home.

I talked politics with Jeff, spent way too much money on food, attended interesting lectures, got scads of free junk, and even drove the van for a while.

I did NOT jump out of an airplane, talk to a homeless person, drink alcohol, or complain to a waiter (as others in my group did).

I graded papers, collected CPEUs (Continuing Professional Education Units), schmoozed with UNL alums, saw some of my internship preceptors, watched the unfortunate football game, and slept on Dr. K’s floor.

I attended a great session on mindful eating (more on a B3-RD post later), and an almost worthless session on blogging (it was created for someone who had little to no awareness of social media). I learned about nutrition for kids with Asperger’s and about the development of the American Dietetic Association’s Evidence Analysis Library. I cleared up a question about high fructose corn syrup (look forward to this one on a B3-RD post) and collected an awful lot of simply thick (I’ll probably post about this too–even though it’s unlikely to be useful for you personally.)

All in all, it was a good conference. I enjoyed the intellectual stimulation, the company, the food, the room, the drive (except maybe the drive back). But now I’m pretty much pooped.

Categories Memes

Facebook Meme: Thank you Matthew!

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Isn’t this auto-post thing great? I wrote this Thursday night, but you get to see it today while I’m at FNCE!

1. Spell your name without E,R,S,H,K,I,M,L,C,A,Y,N:
B

2. Are you single?
Mm-hmm.

3. What is your favorite number?
17

4. What is your favorite color?
I don’t have a favorite color

5. Least favorite color?
Or a least favorite color

6. What are you listening to?
The hum of the computer

7. Are you happy with your life right now?
For the most part. I’m growing towards contentment.

8. Are you involved with anyone?
Matthew’s answer cracks me up: “involved? involved in what an assassination plot? a high speed car chase? a ballroom dance? no, no, and what do you think?”
I don’t understand the fascination these memes have with romantic relationships. It seems a little over the top.

9. What is your favorite subject in school/college?
Nutrition, hands down.

10. Do you shop at Abercrombie?
No way!

11. Do you have money?
I have money to spend, but it isn’t mine (Nothing like owing the government several thousand dollars.)

14. Are you gay?
I am not homosexual. I am happy.

15. Where do you wish you were right now?
In bed.

16. What should you be doing right now?
Going to bed (as soon as my laundry gets out of the dryer.)

THE CANS:
Can you blow a bubble?
Yes

Can you do a cart wheel?
No

Can you touch your toes?
Definitely

Can you wiggle your ears?
Are there muscles in your ears?

Can you touch your tongue to your nose?
I’m trying my hardest, but I don’t think I made it.

THE DIDS:
Did you ever want to be a doctor?
No, but I did want to be a CNA, a midwife, a nurse, a nurse practitioner, and a dietitian

Did you ever want to be a fire fighter?
No, but I would have loved to have HAD a fire fighter.

Did you ever want to be a teacher?
Yes. Still do. Probably will, in some capacity or another.

Did you ever break the law?
I dare you to find someone who hasn’t. (Don’t forget that speeding, jaywalking, and scratching your initials on a public restroom door all qualify as breaking the law.)

THE DOs:
Do you like roller coasters?
Not really.

Do you own a bike?
Absolutely.

Do you play the lotto?
No way!

Do you like football?
I’m from Nebraska. I have to like football. However, I’m probably one of the least football obsessed Nebraskan’s. (One time, I accidentally wore purple when we were playing against K-State. Yeah.)

Do you have a shopping addiction?
Uh-no.

THE DOES:
Does your family have family picnics?
Sometimes.

Does your wallet have any pics in it?
I don’t have a wallet.

THE LASTS:
Last person you hung out with?
Joanna, Jennifer, and Kale

Last car ride?
driving home from Bo and Jen’s

Last text message from?
Casandra

Last baby you held?
Kale (He’s a real cutie!)

LAST THING?
What was the last thing you bought?
a whole bunch of food

What was the last thing you had to drink?
Water

What was the last thing you watched?
A horrid YouTube video of a guy who thought he could sing five octaves. I think he must have been tone deaf.

What was the last thing you read?
Guinness World Records 2010 (but just one page worth)

What was the last thing you hand wrote?
my to-do list

THE WHOS:
Who last talked to you on the phone?
Jason

Who was the last person you took a picture of?
Mary and Casandra (doing Dance Praise)

Who do you miss right now?
Anna

Who last messaged you on Facebook?
I don’t do the message thing.

CURRENTLY:
What color shirt are you wearing?
Pink (dress)

Have any tattoos?
No

Have you any piercings?
Ears, once upon a time. Long closed and reopened and closed again.

Straight hair or curly?
Wavy

Where are you?
At my computer desk (in Denver when you’re reading this!)

HAVE YOU EVER:
Failed a class?
Yes. Biochemistry.

Accomplished a life goal?
I’m an RD, aren’t I? Not to mention all the rest of goals I’ve completed. (Don’t worry, I still have plenty to keep working on.)

Sang in front of a crowd?
Yes.

THINGS YOU WILL FIND IN YOUR ROOM:
1. Alarm clock
2. Baby bottle
3. Chocolate
4. D
5. Envelopes
6. Flashlight
7. Greeting cards
8. Hairbrush
9. Ink pen
10. Jewelry
11. Keys
12. Lamp
13. Mirror
14. Nails
15. Olecrenons
16. Photographs
17. Quilt
18. Rebekah
19. Space heater
20. Textbooks
21. Underwear
22. V-neck sweater
23. Wrapping paper
24. X-tension cord (I’m so cheating!)
25. Yoga mat
26. Zippers

TWO RELATIONSHIP QUESTIONS:
1. Want a relationship?
I’d prefer many. (I hate it when people use “relationship” to mean “romantic relationship.” “Relationship” is not that exclusive, thank God!)

2. Want to get married?
Yes

The way to win your heart?
Not sure.

When was the last time you really laughed?
Last night. Tim and Eli were making some AWFUL German jokes.

Do you drink milk straight from the carton?
No, siree. My daddy taught me all about enzymes when I was still quite young. I’m not gonna be the cause of a gallon of milk going bad!

Who knows a big secret about you?
Is there a big secret about me? Somebody let me in on it, please!

How long is your hair?
Somewhere around 26 inches long.

When was the last time you sang out loud?
This afternoon.

What did you have for breakfast?
I didn’t really eat breakfast (unless you count the five Fritos I ate on my way out the door this morning.)

Is your birthday on a holiday?
My birthday isn’t ON a holiday, but it IS a holiday. What could be more holiday than my birthday?

Did you have a nap today?
No. :-( Actually, I can’t really take naps anymore. It keeps me from being able to sleep at night.

What do you wear more, jeans or sweats?
Neither. I abhor both. I wear skirts or slacks.

When is your birthday?
March 14

Where did you get the shirt you’re wearing?
Not wearing a shirt. I got the dress I’m wearing from the used store.

Do you use an alarm clock?
If you count the alarm on my phone and the auto-waking, music-playing function on my computer.

What’s the first thing you notice of the opposite sex?
Depends on the context. Is he sitting or standing? Am I in front of or behind him? Is he speaking or silent? Is his left hand in plain sight?

What color are your favorite shoes?
Hot pink

Who would you like to see right now?
Dunno. Grace, I guess.

Are you a social or antisocial person?
I am either social or asocial, but certainly not antisocial. (Did you know that antisocial means persistently disregarding the rights of others? As in, stealing, vandalizing, beating, raping, killing… So this question is really pretty dumb for most of us.)

Have the cops ever come to your house?
Yes. Several times. Like this time. Or when Timothy got lost. Or when some crazy lady called the cops on us. Or when the next door neighbors had something stolen out of their car.

Ever had braces?
No.

Are you afraid of the dark?
No.

What’s your favorite commercial at the moment?
Commercial? I don’t watch TV. I don’t like commercials. Occasionally I enjoy a really good print ad. Like the old right hand ring ones.

Do you always wear your seat belt?
Always. Unless I’m sitting in the backseat of a car and I forget (approximately once every 20 times or so.)

Who was the last person to disappoint you?
The student who skipped class on Tuesday.

You know what you want to do with your life?
Sort of.

How is life going for you right now?
Well enough.

Do you like American Idol?
Idols should be burned.

What was the last reason you cried?
Because I was stressed about my RD Exam.

How do you feel about piercings and tattoos?
Not for me.

Do you believe that what goes around comes around?
What does that mean, really?

What is your favorite fruit?
Pineapple. Or kiwi. Or fresh peaches. Or home-canned apricots. Or dried cranberries….

Where is one place you want to visit?
Italy

Done anything illegal?
I think you’ve already asked this.

Have you ever crawled through a window?
Yes. In and out.

Are you a morning person or a night person?
Both. Why can’t we sleep from 1-5 am and 1-5 pm?

Are you a forgiving person?
By the grace of God.

Are you taller than 5’6″?
A bit. (4″ or so)

Who are your good friends?
Anna, Casandra, Joanna, Grace, Debbie, Mary, my mom….to name a few.