Question: Are Goji Berries good for you? Aren't they really good for your heart?

Answer: If you look up Goji Berry on the internet, you will likely come across more than one site that markets the Goji Berry as the ultimate "it" food right now. Apparently, they will improve your eyesight, reduce your blood pressure, improve your liver function, and lower cholesterol. All you have to do is fork over "X" amount of dollars and be sure to eat few Goji Berries in some form (dried, juice, etc) every day.

Goji Berries are in fact one of the new exotic "superfruits", like acai and mangosteen. Scientists have identified that it does contain a host of antioxidants-those little compounds that you can't find in vitamins and do really great things for your health. But most of the research on Goji Berries has been done in the lab and on animals. So, until we get more information, treat the Goji like any other superfruit. Enjoy it if you like it, but don't limit yourself to this one fruit. Eating a wide variety of fruits and vegetables will provide all the antioxidants you need.

Question: Finals are this week...what can I eat that will help the most?

Answer: Times of stress are hard on your body, and finals are certianly stressful. While it may be tempting to eat whatever is handy and load up on caffeine, your best bet is to put some thought into your meals so you can focus and actually remember what you are studying.

1. Eat plenty of fruits and vegetables: the antioxidants help combat the chemicals your body produces during times of stress. Snack on carrot sticks with ranch dip, apples with peanut butter, dried fruit. 2. Eat more whole grains: they are slowly absorbed and will keep your energy levels sustained. Choose whole wheat bread, whole wheat pasta, brown rice. 3. Eat lean proteins: many protein foods are rich in nutrients your brain craves for optimal function. Eggs, salmon, nuts and nut butters are especially good for your brain. 4. Drink some caffeine, but not too much. A little bit of caffeine can enhance your concentration but too much can interrupt sleep and leave you agitated or jittery. Green tea, oolong tea, or black tea has less caffeine than coffee and are also loaded with antioxidants.

Question: I want to eat better this year. How can I do this successfully?

Answer: Eating better does not have to be rocket science. Instead of letting yourself feel overwhelmed by choices which can paralyze your thoughts and send you spiaraling into poor decisions, break down your current habits.

1. Evaluate what you do right now. Do you eat a lot of snacks? Do you drink a lot of coffee or soft drinks? Do you eat fast food or fast food-type items (fries, burgers, tacos, pizza, etc) more than two or three times a week? Be honest with yourself. That is the only way to make change realistic. 2. Once you know what your habits are, identify ways you can improve them. Remember, you don't have to shoot for the moon right away, and will probably be more successful if you take smaller steps. If you eat fast food often, what do you eat? Can you switch out fries for a salad on two of the three occassions? If you drink lots of soft drinks, can you switch to diet or even water? If you snack a lot, what do you snack on? If it's chips or something unhealthy, can you substitute a piece of fruit? Do you eat any fruits and vegetables? Commit to making sure you eat one piece of fruit or one vegetable to each meal or snack. 3. Chose one or two things from your list you know you can change and stick to. Put this new behavior into practice and stick to it for a couple of weeks. 4. Keep evaluating and changing slowly. This is the best way to make sure your resolutions become habits and not a short term bandaid. And most importantly, don't beat yourself up if you slip. Diet changes are not easy to make and require a lot of adjustment. It can be as hard to give up fast food as cigarettes for some people. Keep working in small steps and take it one day at a time. Good luck!

Question: What is up with the NYC ad that shows soda as fat? Is that true?

Answer: Recently the NYC Department of Health launched an ad showing a young man drinking a glass of fat. It is intended to help curb soft drink consumption. You can check out the video on YouTube or on the NYC Dept of Health website at http://www.nyc.gov/html/doh/html/cdp/cdp_pan.shtml.

So, are soft drinks equal to fat? Not really, but to be fair there is a scientific link to fatness and soft drink consumption. Also to be fair, not many other foods have been studied quite as extenslively as soft drinks. Studies have shown that frequent soda drinkers tend to weigh more than non-frequent dinkers. Why? Probably a multitude of reasons, many having to do as much with lifestyle choices as diet. There is also the argument surrounding High Fructose Corn Syrup (the main sweetener used in regular soft drinks), which includes heavy debate over whether or not it will make you fat. Some still say yes, while other studies say it's no different than regular sugar. The fact of the matter is, we do drink a lot of sugary soda in this country. Consumption peaked in 1998 and has dropped since then because more people are drinking diet, but sugary sodas still contribute a significant amount of calories to a diet. But let's be clear-we are not talking about someone who has maybe one or two regular soft drinks a week. We are talking about the frequent drinker-you know the guy who has a loaded drink for breakfast, a Big Gulp at lunch, and downs a few more in between. That's the target here. It's also important to remember that other drinks contribute calories too-fruit juice for example is about the same as a soft drink when you compare calories to calories; and some coffee drinks can be really outrageous. True, you get some vitamins, phytonutrients and no caffeine with fruit juice (and the sugar is from the fruit)-but it still has plenty of calories. Somehow, though, we don't tend to drink quite as much juice or coffee drinks. So are soft drinks really to blame for making us fat? They certianly contribute to the problem, as does any high calorie food or drink we put into our bodies. The key once again is moderation. Eating or drinking anything to extreme will cause problems, including making you fat.

Question: I was eating out the other day at a sit down restaurant and this chain had calories posted on the menu. I wanted to eat healthy, but then I noticed the burger and fries meal had less calories than a salad with chicken! How is that possible? Why should I even bother looking at the calories if a food that is supposed to be healthy has more calories than a food I've always been told is unhealthy for me?

Answer: It can be frustrating when the only nutrition information you are given is a calorie count. While calories certianly do matter when it comes to obesity, they are not the only players in the nutrition game.

To compare your burger and fries to a salad and see the burger and fries have fewer calories can be distressing. But you have to break down the rest of the information in your head to make a sensible decision. Let's first think about where those calories come from. Assuming there are not any "fried" parts to the salad (the chicken is grilled or broiled) then you have to consider where those calories are coming from. Obviously, the salad dressing plays a key role. Ask for it on the side. Salad dressing is loaded with fat and calories, and you probably don't need as much as they will serve you. Are there nuts or avocados on the salad? Those are high in calories and fat, but they are good fats so those are healthy choices. Is there cheese on the salad? Maybe the restaurant can reduce how much cheese is on the salad, or not put it on. Often cheese is a source of unnecessary calories. Finally, remember that a salad is loaded with vitamins and minerals. Even if you don't alter anything else, you are still getting those great benefits. But, a salad with fried chicken, cheese and lots of dressing isn't going to do you any favors in the waistline. Now let's think about the burger and fries. Protein? Check. Some vitamins (B-12), iron. Calcium from the cheese if you add it. Plus lots of saturated fat, cholesterol, total fat, refined carbohydrates....probably not the best choice you could make, even if it does have fewer calories per portion than the salad. You can fit in a burger and fries meal on occassion and still have a healthy diet. Just keep it all in balance. Calories are only part of the story when you are trying to eat "heatlhy". If you are trying to lose weight, calories count more-but you shouldn't compromise overall nutrition for the sake of a calorie. You want to be a healthy skinny person. Remember-peanuts contain nutrients a pretzel can only dream about.

Question: Is there anything I can eat that will help increase my energy levels? I seem to be tired all the time.

Answer: Food does play a critical role in how energetic you feel. There are several tactics you can use so the foods you eat will help you feel more energetic.

First, eat a wide variety of fruits and vegetables. They do not always have to be fresh-canned, frozen, fresh or dried all count because they all contain nutrients and checmicals needed for your body to make energy and protect your cells from damage from pollution, smoking, sun tanning, and more. Second, don't eat large meals. If you wake early have something small to eat like a piece of whole wheat toast with some peanut butter. Have a banana, apple or orange a couple of hours later. Eat light at lunch-like soup and half a sandwich or a salad. Eat a light mid day snack of fruits and veggies or pretzles and peanut butter. At dinner have some fish, vegetables and brown rice and then finish off your day with some more fruit. If you eat smaller meals more frequently you will keep your blood sugar levels steady and you won't have a slump. Third, make sure you are drinking enough. Water, 100% fruit juice, tea, coffee and milk all count. Dehydration is a common cause of fatigue. Fourth, eat more fiber. Beans, nuts, seeds, whole grains and fruits and vegetables slow the release of sugar absorbed by your body and help keep your blood sugar levels steady. Last, make sure you are getting some exercise and enough sleep. Oddly enough, too much sleep can make you more tired and exercising through fatigue can help give you more energy. The good news is that just a brisk walk can help improve energy levels dramatically so you don't have to run a marathon.

Question: Will getting more sleep help me eat less?

Answer: Researchers at the University of Chicago think so. They did a study in 2008 of 14 healthy volunteers who participated in a sleep deprivation study with 5 1/2 hours of sleep a night for 14 nights, and then did a control with 8 1/2 hours of sleep a night for 14 nights. Participants were able to eat whatever they wanted, whenever they wanted.

What the researchers found is that when the participants were restricted to 5 1/2 hours of sleep a night, they ate more snacks and more of those snacks were high in refined carbohydrates. Refined carbohydrates in particular have been studied by Walter Willett, MD at Harvard Medical School. According to Dr. Willett's research, refined carbohydrates not only lead to obesity, but also have a link to heart disease. (Willett, Walter C. "Eat, Drink, and Be Healthy" Free Press 2005). Another sleep study conducted by Siobhan Banks, PhD at the University of South Australia found that while appetite was suppressed in sleep deprived individuals, they still gained weight over the course of a study. Banks did not find a craving for carbohydrates as previous studies have found. Whether or not you need to eat less, certianly getting more zzz's will help increase your concentration and help you feel better. Try to log about 7-8 hours every night to feel your best and perform your best. To control your weight, spread your meals and snacks out over the time you will be awake. If you find yourself gaining weight, and staying up longer hours-your weight gain could be due to late night fourth meals.

Question: Should I avoid High-fructose corn syrup? Is it worse than regular sugar? Doesn't it cause obesity?

Answer: High-fructose corn syrup (HFCS) is a type of sugar syrup made from corn starch. All HFCS is made of two common sugars, glucose and fructose, contains no artificial ingredients, and is really very similar to table sugar in chemical composition and taste. HFCS has the same number of calories per gram as any other type of sugar, 4 kcals per gram or 16 kcals per teaspoon. It is widely used in many processed foods and beverages because it has important functional qualities that enhance the flavor and texture of processed foods and beverages.

Independent research studies have shown that HFCS is metabolized by the body in a similar way other sugars are used, including honey and table sugar. And, HFCS does not uniquely contribute to obesity. In fact, a group of researchers from the Center for Food, Nutrition and Agriculture of the University of Maryland examined all the evidence about HFCS and determined HFCS is not uniquely fattening and does not contribute to overweight or obesity any differently than other caloric foods. (Forshee, R.A., et. al. (2007) A critical examination of the evidence relating high fructose corn syrup and weight gain. Crit Rev Food Sci Nutr 47:561-582.) The bottom line is that HFCS is just a type of sugar used by manufacturers that functions very similarly to table sugar. There are no nutritive reasons to avoid HFCS or benefits to include any other type of "natural" sugar as an alternative. Overconsumption of calories is what leads to weight gain and it does not matter where those calories come from. For more great information on High-Fructose Corn Syrup please see: Carbohydrates and Sugars. http://www.ific.org/nutrition/sugars/index.cfm High-Fructose Corn Syrup: the Sweet Facts. http://www.ific.org/foodinsight/2007/ja/sweet factsfi407.cfm Putting Sugars into Perspective. http://www.ific.org/foodinsight/2006/nd/sugarsfi606. cfm Questions and Answers about Fructose. http://www.ific.org/publications/qa/fructoseqa. cfm

Question: How much water do I really need to drink in a day?

Answer: The old answer was always the equivalent of 8 8-ounce glasses. Additionally, it has long been a belief that caffeine causes dehydration, and while caffeine can act as a diuretic, our bodies adapt well to the levels we consume. So you don't have to worry about chasing your morning cup of coffee or your afternoon soft drink with a glass of water to replace any fluids. In fact, fluids from any source contribute to your water intake, including caffeinated beverages. Other sources include foods that are high in water content like fruits and vegetables, milk, fruit juice, coffee, tea and soft drinks.

The best ways to monitor your fluid levels are by thirst and your urine output. If you are thristy, drink. And your urine should be pale yellow to clear-a good sign of adequate hydration. If it is darker, you should incorporate more fluids. A couple of interesting facts to keep in mind: 1. Vitamin supplements, particularly large levels of B-Vitamins, can color your unrine a bright yellow color. This is from excess vitamins being excreted, not from dehydration. Some medications or dietary supplements can also cause your urine to be discolored, so check with your doctor if you are on a medication and notice a change. 2. Sometimes we may get a hunger pang, but in reality we are not hungry but thirsty. Dehydration can also make you feel slightly lethargic, so if you are hungry or tired try a glass of water or some other beverage to see if your hunger pangs or sleepiness are improved. You might be surprised by how much a glass of water can help!

Question: Isn’t a low fat diet the best way to lose weight? After all, I want to lose fat not muscle.

Answer: Research shows a low-fat or fat-free diet may NOT be the best plan for sustained weight loss. Instead we may be better off to eat a more moderate fat diet, but just make sure it’s good fat.

Fat helps us feel full and satisfied after a meal. It also takes longer to digest than carbohydrates or protein, so you will feel fuller longer after a meal with a little more fat in it. Many “fat-free” foods have added sugars to make up for the differences in flavor and texture, so they may have just as many calories as the full fat version! It’s calories that count with weight loss-both calories eaten and calories burned. Where those calories come from has no impact on weight management. If you overeat any of them your body will store them as fat. What kind of fat you eat can influence your overall health. Saturated fats found in butter, meat, chicken, milk and cheese can contribute to heart disease. Saturated fat intake is easily managed by eating sensible portions of foods containing it-foods from animals. Hydrogenated fats found in margarines and shortenings can contribute even more to heart disease and you should try to avoid trans fat as much as possible. Look or “hydrogenated” or “partially hydrogenated” on the ingredients list and try to avoid foods that contain them. Unsaturated fats found in plant oils like canola and olive, in nuts and seeds, avocados and even in fatty fish like tuna and salmon-are all heart healthy and actually contribute to good cholesterol levels. Moderate amounts of fat daily from these sources are good for you. Including them in an overall healthy diet can help you feel better and lose weight.

Question: I’m an athlete and trying desperately to lose just a few more pounds. Is a high protein, low carbohydrate diet a good way to lose them quickly? I’m not eating heavy meats like bacon and sausage or a lot of cheese, everything is healthy and it’s all lean.

Answer: Eliminating carbohydrates from your diet, whether you are an athlete or not, is NOT a good way to lose weight. Sustained weight loss, meaning you have lost body fat, comes from calories burned-not where those calories came from. Many people cannot continue on a low carbohydrate diet for very long because they begin to lose energy and feel poorly. What’s more is the weight lost is usually water weight, so many people see a surge on the scales when they start eating carbs again.

Carbohydrates are especially important in athletes. They are the only source of energy our bodies recognize. Fad diets will tell you our bodies can burn fat and protein, but we have to convert those nutrients into sugar (carbohydrate) first. Our bodies were not built to do this conversion long term, and we are not efficient at it. Without adequate carbohydrate at all meals we will lose energy quickly and athletes are especially at risk of compromising performance. Most of us get more than enough protein every day without trying. Non athletic individuals only need about .8g of protein per kilogram of body weight. To figure out your needs, take your weight in pounds and divide it by 2.2 to get kilograms; then multiply by .8 to determine your grams of protein per day. For an individual weighing 145 pounds, that would equal about 53grams of protein. Athletes do need a little more, about 1.0-1.2g of protein per kilogram, but there isn’t any evidence to suggest eating much more provides any additional benefit for building muscle or repairing tissues from exercise. Our bodies can turn some protein into carbohydrate-but it isn’t an efficient system. It’s like trying to use a stock certificate to pay the grocery bill. And in the end, if you eat more calories than you need, they will be stored-as FAT! Your best bet is to continue eating moderate amounts of protein along with good sources of carbohydrates. Skip the sweets and focus instead on pastas, rice, cereals, beans, legumes and breads plus fruits and vegetables. Whole grain carbohydrates are an even better choice for your overall health because they have more fiber and are absorbed by your body slower-meaning your blood sugar won’t surge. Watch your total calories daily, increase or change up your cardio routine and you will be well on your way to losing those last few pounds. For some more great information on carbohydrate levels in athletes, visit the Gatorade Sports Science Institute website at www.gssiweb.com.

Question: I’ve heard a lot about acai berries lately and that they are not just a Superfood but that they are great for weight loss too. Do they really work to help you lose weight?

Answer: There is no doubt acai berries are hot in the news lately. Acai berries are not newly discovered, they are just new to the US. They originate in Brazil, and Brazilians have been eating them for centuries.

There is no doubt that acai berries are extremely high in antioxidants. They contain more antioxidants than green tea and many other fruits, berries, or vegetables we normally consume. While research is still out on the benefits of acai berries specifically, we do know that antioxidants play an important role in an overall healthy diet and help prevent certain cancers and other chronic diseases. For this reason, acai berries or the juice may be a healthful addition to your overall diet. However, there is no reputable research regarding acai and weight loss. Many of the claims found on the internet make it sound like at last the answer to rapid, safe weight loss without diet and exercise has been found. Remember that if a claim sounds too good to be true it probably is. There are claims that the acai berry helps suppress hunger, boost metabolism, and burns fat more efficiently. But there is no food, drink or pill that can safely promote weight loss that is sustainable without dietary and lifestyle changes. You are much better off, and will have more cash in your pocket, if you cut portions and eat sensibly. Use the money you save to purchase a gym membership instead.

Question: I’ve heard a lot about “low carbon” diets. In particular, I have heard that not eating meat is the best way to reduce our carbon footprint associated with our diet. Is this true?

Answer: Low carbon diets refer to the carbon footprint of your food choices. Typically, these diets are associated primarily with local eating-purchasing food from local farmers markets that was raised and transported within a defined area near your home. The goal is primarily to reduce the transportation of food from farm to table.

Every activity you engage in and every food item you eat has a carbon footprint associated with it. The latte you pick up on your way to school uses water and energy to produce and transport the coffee to the store and make the cup; the sandwich you grabbed for lunch uses resources for the wrapper and the food plus the transportation. And yes, eating meat contributes to your carbon footprint. The beef industry in particular has taken some heat on carbon emissions due to the fact that the industry is an energy intensive endeavor. Is it so much greater than other industries? Maybe and maybe not. To be fair, it hasn’t been compared to many other industries and many of the statistics often cited are from worldwide estimations. Developing countries in particular may cut forestry to make room for livestock grazing contributing significantly to the greenhouse gas effect. In the United States, the beef industry operates in as environmentally friendly manner as possible, creating much less carbon emissions than other beef eating nations, and the US typically does not import beef from other countries for safety reasons. If you want to have an impact on the environment and use your diet as a gateway, you can certainly do so. Be practical about it. Take or prepare only the food you will eat and don’t toss leftovers-eat them the next day. Throwing food into the garbage contributes to greenhouse gasses too. Choose local foods when possible. An apple has likely traveled less distance than a banana for example. And as far as meat, poultry, fish and dairy are concerned-eat moderate portions. Consider what is available in your area and purchase those foods more often, or you might consider a meatless meal once in a while to further reduce your carbon footprint. These activities are good not just for the environment but for your health as well.

Question: I want to eat more fiber. How can I prevent the awful side effects that happen when I eat beans?

Answer: You have to start slowly, and keep it up. Your body will adjust to the increased fiber but it takes a few days. Make sure you get enough fluids to keep everything moving along.

It's also important to be consistent-so don't eat beans every few months, but eat them every few days. Fruits, vegetables and whole grains can also get more fiber into your diet. If you still have problems with certain foods (beans, cauliflower, broccoli, onions) you can always try an over the counter helper like Beano. Your classmates and room-mate may particularly appreciate the effort.

Question: Are there some foods that I should try to eat more often than others because they are healthier?

Answer: There are plenty of really healthy, tasty foods available that are easy to prepare, easy to find, and easy to include in a healthy diet. Whole grains, fresh or frozen fruits and vegetables and low fat dairy all are part of a healthy diet.

According to the Center for Science in the Public Interest, there are certain foods everyone should consider including more of in their diet. 1. Sweet Potatoes because they are loaded with vitamin C, potassium and fiber. You can mash with applesauce, crushed pineapple or cinnamon for more flavor. 2. Grape Tomatoes because they are firmer and sweeter than regular tomatoes. They are also packed with vitamin C, vitamin A and fiber. 3. Fat Free or 1% milk due to the calcium, vitamins and protein with very little fat. If you prefer soy, look for fortified varieties. 4. Broccoli is full of vitamin C, caretenoids and folate. 5. Wild Salmon is free of PCB contaminants and full of heart healthy omega-3 fats. 6. Brown Rice, whether quick cooking or not, it's a great whole grain that has fiber, magnesium, Vitamin E and more. 7. Crisp Breads are low in fat and full of fiber and can be used instead of crackers. 8. Citrus Fruits of any variety offer folate, vitamin C and fiber. Look for clementines, pink grapefruit, oranges, minneolas or other varieties. 9. Butternut Squash is available peeled and diced already-all you have to do is steam, bake or broil it. It's loaded with vitamins A and C. 10. Spinach and Kale offer vitamins A, C and K plus folate, potassium, magnesium and more. It's great raw, steamed, sauteed or boiled. For more great nutrition insights, check out the CSPI website at www.cspinet.org!

Question: Does drinking more milk help you lose weight?

Answer: In 2008, researchers from the University of North Carolina at Asheville and the Physicians Committee for Responsible Medicine reviewed all the clinical trials conducted on weight loss and calcium intake from various sources-including supplements, low-fat dairy and fat-free dairy. Only five of the 49 clinical trials reviewed showed any positive association between calcium intake and weight loss. They were on a calorie restrictive diet as well. Losing weight still takes old fashioned effort and dedication to eating less.

Nutrition in Clinical Care Dairy and weight loss hypothesis: an evaluation of the clinical trials Amy Joy Lanou 1 and Neal D Barnard 2 1 University of North Carolina at Asheville, Department of Health and Wellness, Asheville, North Carolina, USA 2 Physicians Committee for Responsible Medicine, Washington, DC, USA