No. Sugar is sugar is sugar. The sugar in maple syrup is sucrose with small amounts of glucose and fructose. White table sugar is simply sucrose. All different kinds of sugar are broken down into simple molecules that the body uses as energy. There is no evidence that maple syrup is healthier than white sugar. So, just like all other sugars, it should be consumed in moderation.

		According to Wikipedia, "If you are speaking in a botanical, scientific context, then pumpkin, tomato, capsicum, cucumber, tomato and squash are FRUITS because they all have seeds. If you are speaking in culinary terms, they can all be properly called vegetables."

		This is a very interesting question. My guesses are that maybe Orville calculates their cup calories on a less densely full cup of popcorn OR they just are rounding down on the calories per serving, rather than up. Given the fact that there is only a 5 calorie difference between the two, I would not worry too much about it! They are both low-calorie healthy snack options!

		The best advice I have for you is to find a solid support system and create some accountability for yourself. Food journaling is a great way for you to keep track of everything you put in your mouth and a great motivation because if you have to write everything that you eat down, you will think twice about giving in to lots of indulgences. As for a support system around you, it's a good idea to find a workout buddy who will motivate you to stay active and depend on you to meet them for workouts. It's one thing to let yourself down, it's another to let someone else down. Lastly, I recommend you contact a registered dietitian in your area. He/she will be able to create customized nutrition plans for you to ensure that you are meeting your needs, consuming a well-balanced diet, and working your intake around life's curve balls. Also, by meeting regularly, this is another person who you will be accountable to with your intake.

		I believe you are talking about products such as GERBER GRADUATES YOGURT MELTS. These snacks are freeze dried to make them less perishable and more convenient. Unfortunately, this process is best done commercially because freeze drying requires special equipment, takes place under controlled pressures, and occurs at temperatures between -58? F and -112 ?F. As an alternative, cheese cubes are an even better source of calcium and are lower in sugar.

		According to the Center for Science in the Public Interest (a non-profit consumer advocacy group), while small amounts of Stevia are probably safe, high amounts fed to rats reduced sperm production and increased cell proliferation in their testicles which could cause infertility or other problems. Until more studies are performed on Stevia, I do not recommend using it as a sugar substitute.

		If you are eating appropriate portions, you should start to feel hungry about 3-4 hours after each meal. Given your situation, rather than having 3 large meals, try to have four smaller meals spread throughout the day and one to two small snacks to tide you over between longer stretches of time. Avoid sugary foods that will give you a short-term spike in blood sugars and energy, followed by a crash where you are craving more sugar. Combine unrefined carbohydrates with some lean protein or healthy fat (ie. an apple with a couple tablespoons of peanut or almond butter or some whole grain crackers with cheese, or a half a turkey sandwich, or oatmeal with some nuts thrown in). The protein and/or fat will help slow the down the absorption of the carbohydrates and give you longer lasting energy.

		To put on any weight you must first and foremost create a calorie surplus (consume more calories than you burn). The general rule of thumb is that you must consume 3,500 calories more than you expend to gain one pound. Calories can come from carbohydrates, protein, fat, and alcohol. While most athletes trying to put on muscle mass assume that they most consume extremely large quantities of protein, they are quite misinformed. Once you are taking in 1.8-2gm of protein per kg of body weight per day, any additional protein will not be used to build muscle mass, regardless of how much weight training you are doing. Rather than just loading up on extra protein, aim to up your calorie intake by consuming more carbohydrates. Carbohydrates are your body?s quickest source of energy while working out. They will help fuel your muscles and improve the intensity of your workouts AND will help you meet your calorie needs.

		Maintaining a healthy body weight will help take pressure off of your back. Avoid inflammatory foods like fried food, high-fat meat, fast food, and sugar, and replace these items with anti-inflammatory foods such as salmon or other cold water fish which are high in omega 3 fatty acids, as well as brightly colored fruits and vegetables that contain phytochemicals with anti-inflammatory properties. You can also help to reduce inflammation by consuming plenty of fiber through whole grains and drinking lots of water.

		Good job on getting back into the gym! As for your BMI (body mass index), you don?t necessarily have to be at 159 pounds to be at a healthy weight. BMI?s only take into account ones height and weight. They do not factor in body distribution (do you carry a lot of weight in your belly or is it proportionately distributed throughout your body?) and muscle mass versus fat mass (2 people can weigh the same amount but one could have a much higher % of muscle mass?which is obviously healthier). So, if you still have a good deal of muscle and don?t carry most of your extra weight in your stomach area, you could still be healthy at a higher BMI. As for the best way to approach your exercise routine, I recommend a combination of both cardio and weights. They both provide health benefits and can promote weight loss alongside a calorie controlled diet.

		Assuming that you have ruled out any medical issues (ie. Thyroid disease), it is hard to say why you are stuck on this plateau without knowing your dietary consumption patterns. Most likely, you are either under-estimating your calorie intake and consuming more than you need, or overly restricting yourself and under-eating, causing your body to hold onto fat. Keeping a food diary detailing both what you consume as well as your hunger level going into the meal should help you figure out your problem. Ideally, you should be eating every 3-4 hours and going into each meal/snack hungry and come out just satisfied. If you need help with creating a weight loss plan, please contact my office for an individualized nutrition consultation.

		There is no such thing as "spot reducing" or targeting specific areas of your body to lose weight in. By creating a calorie deficit through diet and exercise, you will lose fat from all over your body, including your stomach. While you cannot limit fat loss to a specific part of your body, you can specifically tone stomach muscles by targeting them through your exercise program.

		Consuming a diet high in sodium can lead to fluid retention and bloating. Most Americans consume two to three times the amount of sodium recommended daily through diets high in processed foods, preservatives and added salt from the salt shaker. Therefore, limiting the amount of sodium in your diet can help reduce fluid retention. You also want to make sure that you drink plenty of water to help flush out any excess sodium in your body. In addition to decreasing your sodium intake, increasing your intake of foods rich in potassium, magnesium, and calcium (such as bananas, spinach, almonds, nonfat yogurt and milk, dark leafy greens and seeds) will help reduce bloating by promoting sodium excretion by the kidneys.

		A 4 inch long cucumber has around 20 calories.

		Tuna is a large predatory fish, so it builds up very high levels of mercury. Tuna steak has the most mercury, and should only be eaten about once a month, and never be consumed by pregnant women (or those trying to get pregnant), nursing mothers, and children. Canned white albacore tuna has less mercury, and adults can consume one 6 ounce can per week. Canned chunk light tuna has the least mercury, and adults can consume up to 12 ounces per week. Keep in mind that these recommendations are cumulative, so if you have tuna steak, you should not eat any other tuna until the following month. Other fish choices that are lower in mercury include salmon, shrimp, scallops, tilapia and trout. For more information, the Washington State Department of Health has developed a healthy fish eating guide which can be found at http://www.doh.wa.gov/ehp/oehas/fish/fishchart.htm

		In 2002, The Institute of Medicine published the Acceptable Macronutrient Distribution ranges (AMDRs) which reflects the range for each energy source associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients such as vitamins and minerals. The AMDRs recommend that 10-35% of your caloric intake come from protein, 45-65% from carbohydrates, and 20-35% from fat. The percentages you are asking about are high in protein and a little low in carbohydrates. While a higher protein intake has not been proven to have any adverse health effects, keep in mind that animal sources of protein are often accompanied by high levels of fat, saturated fat, and cholesterol. Therefore, lean, low-fat cuts and sources are recommended. As for a low carbohydrate intake, carbohydrates are necessary to provide energy to your cells and they provide many nutrients (fiber, minerals, vitamins, phytochemicals) that you cannot find in other food sources. Therefore, an intake of only 40% of your daily calories from carbohydrates may not be enough to adequately fuel your body and meet your nutrient needs.

		To lose weight you must create a calorie deficit. This can be done through increased physical activity, a decreased calorie intake, or both. To lose just one pound you need to create a deficit of 3500 calories! So if your goal is to loose 15 pounds over a year, you will need to create a calorie deficit every day of 144 calories through exercise and diet. This is the equivalent of walking about a mile and a half or decreasing your consumption by just one regular beer per day. If you want to lose weight at a faster rate, you need to create a larger daily calorie deficit.

		Tuna is a large predatory fish, so it builds up very high levels of mercury. Tuna steak has the most mercury, and should only be eaten about once a month, and never be consumed by pregnant women (or those trying to get pregnant), nursing mothers, and children. Canned white albacore tuna has less mercury, and adults can consume one 6 ounce can per week. Canned chunk light tuna has the least mercury, and adults can consume up to 12 ounces per week. Keep in mind that these recommendations are cumulative, so if you have tuna steak, you should not eat any other tuna until the following month. Other fish choices that are lower in mercury include salmon, shrimp, scallops, tilapia and trout. For more information, the Washington State Department of Health has developed a healthy fish eating guide which can be found at http://www.doh.wa.gov/ehp/oehas/fish/fishchart.htm

		Peas and carrots are both very nutrient-dense vegetables that can be included in any healthy diabetic diet. Peas are an excellent source of B complex vitamins, vitamin C, vitamin A, fiber and lutein. Carrots are an excellent source of vitamin A and potassium and a good source of vitamin C, vitamin B6, thiamine, folic acid, and magnesium. The reason that these vegetables sometimes get a bad rap among people with diabetes is that they contain more carbohydrates and sugar than most other vegetables (peas containing about twice the amount as compared to carrots). Since diabetics have to watch their carbohydrate intake, they may steer clear of these vegetables all together. However, just because the vegetables contain some carbohydrates does not mean than they are off limits. It simply means that the portions of peas and carrots consumed in one sitting should be controlled. Limiting the servings of these vegetables to about 1/2-1 cup will allow someone with diabetes to benefit from all the nutrients in these vegetables without having a large upswing in their blood sugar levels.

		Avocados are loaded in healthy nutrients. They are good sources of vitamin K, dietary fiber (12grams per fruit), vitamin B6, vitamin C, folate, copper, and potassium. They are also low in sugar- only 1 gram in a whole avocado. Despite all their virtues, you don?t want to eat unlimited amounts of avocado because they are loaded in fat. While most of the fat in avocados is healthy unsaturated fat, an avocado can have between 25 and 35grams of total fat and around 300 calories! Therefore, if you are watching your weight, try to limit your avocado servings to around a 1/4th an avocado.

		Spot weight loss, or losing weight in only one targeted area (ie. your stomach, thighs, or butt), is a total myth. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. Eating JUST vegetables and meats is not necessary or healthy. Focus on consuming a well-balanced, nutrient-dense, calorie-restricted diet, and exercise daily. Do both cardio and weight training. With the weight training, you can do exercises to target your abdominals-such as crunches. While you won't lose fat in this specific area, you will build muscle which will tighten tummy. Regular cardio will help by increasing the calories that you burn and making it easier to create a calorie deficient ? which will lead to weight loss. A healthy weight loss rate is about 1-2 pounds per week.

		When looking for high fiber cereals, aim for at least 5grams of fiber and less than 8grams of sugar per 30gram servings. A few good examples include Barbara's Bakery Original Puffins, Fiber One Honey Clusters and Quaker Crunchy Corn Bran. As for your serving size question, if you want a very accurate read on what you are consuming, buy a kitchen scale and weigh out your food. If the portion you are consuming is equal to the single portion size on the box, then you will be consuming the amounts listed on the nutrition facts label.

		I am not a fan of strict low-carbohydrate diets. Healthy carbohydrates are an essential to a well-balanced diet; they provide numerous vitamins, minerals, phytochemicals, and fiber that cannot all be found in non-carbohydrate-rich foods! While I am a fan of including healthy unprocessed carbohydrates (whole grains and fresh fruit) in your diet, I recommend eliminating unhealthy refined carbohydrates (white bread, pasta, rice, etc) from your intake. The refined carbohydrates have many of their beneficial nutrients stripped away and often times, sugars and fats are added to them. Therefore, the refining process makes them much less healthy. This is why some celebrities chose to cut out the refined starches in their diet but keep the unrefined healthy carbohydrates, such as brown rice.

		While you want to base the majority of your diet around unprocessed foods such as fresh fruits, vegetables, whole grains, and lean proteins, it does not mean that you have to completely avoid ALL processed foods. When buying processed foods, you want to look out for a few things. 1. Sodium content ? since many processed foods are preserved with sodium, this is something to check on labels. Ideally, the food should contain less than 20%DV of your sodium intake per serving on the nutrition facts label (the lower the % the better). 2. Trans fat content ? you do not want to consume any trans fats. Therefore, check, the label to ensure that there are 0 grams of trans fat and the words "partially hydrogenated oils" do not appear in the ingredient list. 3. Saturated fat content ? you want to minimize the number of saturated fat grams that you consume?if you are on a 2,000 calorie/day diet, you should consume a maximum of 20 grams saturated fat (think no more than ~10% of your daily calorie intake should come from saturated fats). 4. Cholesterol content ? you will only find cholesterol in animal products and you also want to limit your consumption of it. Ideally, the food should contain less than 20% DV of your cholesterol intake per serving on the nutrition facts label (the lower the % the better). 5. Sugars ? check the ingredient list for tons of added sugars. The higher up in the ingredient list they appear, the more added sugars there are in the food. Look for terms that end in "-ose" (sucrose, fructose, glucose, etc), honey, fruit juice concentrate, syrups, molasses, brown sugar, etc. You want to limit your consumption of added sugars to no more than 10% of your daily calorie intake. 6. Ingredients ? The fewer the ingredients in the ingredient list, the better! If the ingredient list seems to go on forever and you can't pronounce half of the ingredients, the food is highly processed and probably not one of your healthiest choices. 7. Calories ? watch them! Weight maintenance comes down to calories in versus calories out?since processed foods tend to be higher in calories (due to added sugars and fats) you want to make sure you watch the portions of these foods, thereby controlling your calorie intake of them. So, if you find processed foods that meet the above criteria, you can definitely include them as part of a healthy diet.

		I was not the chef who made the brownies on the show. However, the recipe for the brownies, and others, are featured on the discovery health and the National Body Challenge websites.

		The total fat listed on the label is the sum of the 4 fats that can be found in foods (saturated, trans, polyunsaturated and monounsaturated fats). Sometimes, when you add the number of grams of the 4 types of fats on the label, the sum does not equal the total fat?it can be a few grams off. This is due to rounding. The labeling laws state that if the amount in a food has less than .5 grams as part of the number (ie. 0.4gm, 3.3gm or 6.2gms) than the manufacturer can round down on the label (ie. 0gm, 3gm, or 6gm). If the manufacturer rounds down on all 4 types of fats than the sum can be off by a bit.

		Congrats on starting the weight loss challenge! Since discovering that you have hypothyroidism, have you been put on the proper thyroid medication so that you?re TSH, T4, and T3 are now in the normal ranges? It is very important that your thyroid is regulated and doing so will definitely help you more easily lose weight. A great book that is full of nutrition information for thyroid disease is called The Thyroid Diet by Mary Shomon. Some online websites with general thyroid information include www.webmd.com and www.mayoclinic.com

		A great alternative to fried fish sticks is baked fish sticks. To make them, pre-heat oven to 400 degrees and spray a baking sheet with nonstick cooking spray. Then, simply cut the cod into strips and season them with a little salt and pepper. Then dip the strips in egg whites and then bread crumbs (try panko breadcrumbs for an even healthier alternative). Bake for about 10-15 minutes until golden brown! They are delicious and a lot healthy than fried fish sticks.

		Joining the National Body Challenge 2008 is a great way for you to kick off a healthier new year. You are correct in that there is not a special diet on the website for people with Crohn's disease. However, this may be because there is not one "Crohn's diet" for everyone. If you are aware of which foods trigger flare-ups or exacerbate your symptoms, you can easily modify the meal recommendations in the body challenge to meet your needs. The follow are a few dietary tips to help you manage your Crohn's disease. Eat small, frequent meals and snacks instead of just a few large meals. Even during a flare-up, eating adequate high protein foods such as lean meats, fish, poultry and eggs (or egg substitutes) may help relieve IBD symptoms. Don't skip meals ? this may cause pain and bloating when you finally do eat. Slow down when you eat ? take small bites and chew food well. Drink plenty of fluids ? especially water - to keep your body hydrated (which can be a challenge during vomiting and diarrhea episodes) and prevent constipation. Take vitamin and/or mineral supplements as recommended by your doctor. When IBD is under control, try foods that are high in fiber. You might find that cooked vegetables more tolerable than raw. High fiber foods include: Whole grain breads, bagels, buns, pasta Bran cereals Whole grains like barley, corn, brown rice, quinoa Dried fruits, berries, oranges, apples and pears (with skins) Green, leafy vegetables During a flare up, however, limit high fiber foods to help minimize symptoms. Limit gas-producing foods such as cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts); dried peas, beans, legumes and lentils; onions, chives, peppers and carbonated beverages. If you are lactose intolerant, avoid lactose-containing (dairy) foods or try soy-based alternatives, lactase enzymes and lactase pretreated foods. Use pre-digested nutritional drinks (elemental diet) as recommended by your registered dietitian to give your bowel a rest and replenish lost nutrients. Avoid alcohol and caffeine as these stimulate the intestines and may exacerbate IBD symptoms. Sorbitol (sweetener used in foods) may also cause diarrhea. If you develop gas and diarrhea after eating fatty or greasy foods, then limit these foods in your diet: butter, margarine, mayonnaise, salad dressing, oil, high fat meats and dairy products, skin of poultry, fried foods, etc. New nutritional therapies being explored: Fish and flaxseed oils, either in the diet or as supplements Prebiotics such as psyllium (a complex carbohydrate) Probiotics ? lactobacillus preparations and live-culture yogurt Hope this helps!!! Good luck in the challenge.

		There is no reason you have to eat turkey or should eat turkey if you are allergic to it. Turkey is a lean source of protein that can easily be substituted with many other lean proteins. Nuts, nut butters, white meat skinless chicken, beans, lentils, legumes, soy (tofu, tempeh, etc), low-fat or nonfat yogurt/milk, fish, shellfish, eggs and lean meat are a few examples of healthy proteins to use in place of turkey.

		Hi Mary! Congrats on starting the challenge! Being on a tight budget does NOT mean that you cannot eat a healthy diet. Rather you just have to put a little more planning into what you eat. The easiest way to save money is to buy food that you can prepare yourself rather than go out to eat. In order to do so it is pivotal that you set aside regular blocks of time for planning meals, making your grocery list, and shopping. You want to make sure to think about healthy snack ideas, as well as meal ideas when writing up a grocery list. Some other tips to save money and still eat healthy include: When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half. Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed. It's always a good idea to buy non-perishable items in bulk (canned foods, dried beans and grains, etc.) Stock your fridge and cupboards with healthy foods, and to keep costs down, stay away from extras like soft drinks, chips, baked goods, and other high-calorie items. Buy generic brands which are just as nutritious as name brands but much cheaper. Avoid 100 calorie snacks; make your own! Buy in bulk and divide into your own small snack bags. Take advantage of specials on staples?broth, soups, pasta, rice, canned veggies, even bread and meat. Many of these items have a long shelf life or can be frozen for short periods of time. Buy frozen fruits and vegetables; they are very nutritious and will last much longer than fresh produce Look high and low (literally) to find the less expensive generic or store brands on grocery shelves, often very similar to higher-priced brand names though packaged under different labels. Stores deliberately place the highest-priced brand-name items at eye level, but if you compare the cost per unit, you?ll be able to figure out the most cost-effective purchase. While lean meat and seafood are a great source of protein, they can get expensive. To cut your costs, use beans a substitute for meat on a few occasions. If you do decide to eat out, look up the restaurant menu online beforehand to see if they list the nutrition information for their menu items. Almost all fast food restaurants list their nutrition info online now. Also check out the website www.healthydiningfinder.com to find out what the healthy menu items are in restaurants in your area. Skip the "Value Meals": Instead of choosing a "value meal" at a fast-food restaurant, downsize to a "kid?s meal" ? much better portion control. Some examples of healthy meals include: Peanut butter and banana sandwich with a side of whole grain crackers Lentil or bean soup with a whole grain roll Can of tuna fish mixed with low-fat mayonnaise and vegetables on whole grain bread Turkey sandwich on whole grain bread Salad with beans, veggies and nuts Beans, rice, and light cheese in a whole wheat tortilla Parfait with low-fat yogurt, fruit and high fiber cereal Scrambled egg whites with low fat cheese and vegetables Some examples of healthy snacks include: Peanut butter on a piece of fruit Air popped popcorn Nuts Seeds (ie. sunflower or pumpkin seeds) Hummus and veggies Low-fat cheese in crackers Yogurt with high fiber cereal String cheese and a piece of fruit Nonfat yogurt mixed with fresh fruit and granola Cereal and milk Cut-up fruit or vegetables with yogurt dip Whole-wheat pita filled with hummus Low-fat corn chips with salsa Fat-free tortilla filled with turkey, cheese, and vegetables Half of a bagel topped with peanut butter and banana slices Low-fat popcorn with grated Parmesan cheese sprinkled on top Fat-free pudding cup Handful of nuts mixed with a few chocolate chips Low-fat milk and 2-3 gingersnap cookies Pretzels dipped in low-fat ranch dressing Hope this helps you to get started on your weight loss journey!

		Some suggestions for healthy quick fix meals include: Amy's organic frozen dinners paired with cooked frozen vegetables Peanut butter and banana sandwiches Cooked beans with rice and veggies (frozen or fresh) Soup (canned/boxed Amy?s organic, Trader Joe?s, Campbell Select Gold Label, Imagine, etc) and salad Chicken/turkey or veggie chili: cook a large batch and freeze in single portion servings Bean burritos made with whole grain tortillas, beans, light cheese and salsa These are just a few examples to get you started. I also recommend you invest in a healthy quick fix cookbook to find more ideas for healthy simple meals.

		According to the American College of Obstetricians and Gynecologists (ACOG) a weight loss of 1 pound a week while breastfeeding is safe and does not negatively affect infant growth. This means that you can lose an average of 4 pounds/month while nursing. It is especially important when breastfeeding to make wise food choices and eat a wide variety of healthy foods to ensure adequate amounts of vitamins and minerals in breast milk. In addition to eating a healthy diet, research has found that both high and moderate-intensity activity can help with losing weight and maintaining weight loss.

		Mineral oil should only be used as a laxative when doctors recommend it; as in a situation where you have surgery and shouldn't strain to have a bowel movement. Mineral oil should NOT be used regularly. If it is used regularly, it can cause deficiencies of vitamins A, D, E and K. In fact, the majority of laxatives on the market should not be used regularly. The only ones which are safe to use on a regular basis are bulk-forming laxatives, which include oat bran, psyllium (one brand: Metamucil), polycarbophil (one brand: FiberCon) and methylcellulose (one brand: Citrucel). These laxatives work naturally to add bulk and water to your stools so that they can pass more easily through your intestines.

		Nordic Naturals makes a good algae-derived DHA supplement. As for krill oil supplements, look for ones that are "antarctic pure krill oil", such as Neptune krill oil.

		I am unaware of any effects that consuming bananas with milk can have on the calcium absorption from milk. Factors which can inhibit calcium absorption and may contribute to calcium loss are: aluminum (foods cooked in aluminum cookware including the use of acidic foods with the cookware), aluminum foil, antacids containing aluminum and high levels of magnesium. Zinc, oxylates (a chemical that is found in sweet potatoes, dried beans, rhubarb and spinach), concentrated forms of phytic acid (such as found in wheat bran and dried beans) and dietary fiber inhibit calcium absorption. Alcohol, phosphates (in soft drinks and meats), sugar, and protein increase calcium excretion. High levels of sodium may also be linked to calcium excretion. HOWEVER, the calcium in milk can interfere with the absorption of iron. Therefore, if bananas are a major source of iron in your diet, you may want to consume them separately from milk and other food products high in calcium.

		No. Popcorn has a negligible amount of sugar. While it does contain carbohydrates (which are broken down into sugars when digested), popcorn is a whole grain and is a great source of fiber. In fact, 5 cups of air-popped popcorn contain about 6 grams of fiber, which is 23% of ones recommended daily needs, and only 150 calories. Therefore, popcorn can be a very healthy snack- as long as you stay away from the buttered varieties. Either choose a "no butter" low-fat variety or air-pop the kernels yourself!

		Sprouting is the practice of soaking, draining and then rinsing seeds at regular intervals until they germinate, or sprout. The process includes first washing the seeds or legumes and then soaking them in cool to tepid, preferably spring water. Soaking time varies between 4 and 12 hours, depending on the size and hardness of the seed. The seeds have sprouted when the root (not the shoot, which is longer) is the length of the seed. Sprouts are beneficial because they are rich in vitamins, minerals, amino acids, proteins and phytochemicals. Advocates of a raw food diet promote the use of sprouting as an effective way to increase the nutrient value, and digestibility, of beans, seeds and nuts. One main criticism of sprouted nuts, seeds, and occasionally grains is the very intensive labor time require for food preparation. Not only does it take a long time and lots of labor to sprout nuts and seeds, but the sprouting process makes them not as shelf-stable as their non-sprouted counterparts.

		The diet for gout is a diet that restricts foods high in purine, an amino acid. High purine foods include: sweetbreads, anchovies, sardines, liver, beef kidneys, brains, mackerel, scallops, game meats, gravy, and herring. Moderately high purine foods include: Vegetables (asparagus, cauliflower, spinach, mushrooms and green peas), lentils, dried peas and beans, beef, pork, poultry, fish and seafood, and oatmeal, wheat bran (Wheatbix) and wheat germ. In addition to limiting your intake of purine rich foods, it is also important to do the following: maintain a healthy body weight; avoid alcohol, especially beer and if you do drink, limit alcohol consumption to 1 drink 3 times a week; drink 2 to 3 L of fluid daily (adequate fluid intake helps dilute urinary uric acid); only consume a moderate amount of protein (Limit meat, fish and poultry to 4 - 6 oz per day-try other good protein food such as low fat dairy products, tofu and eggs); and limit fat intake by choosing leaner meats, foods prepared with less oils and lower fat dairy products.

		One?s saturated fat intake should be limited to no more than 7-10% of his daily calorie intake. For example, if someone consumes 2,000 calories a day, then no more than 200 of those calories should come from saturated fat (this is equal to about 22 grams of saturated fat). While it is a good idea for your teen to limit her saturated fat intake, she should NOT be severely restricting her overall fat intake. The unsaturated fats (mono-unsaturated and poly-unsaturated) are considered the "good" healthy fats and consuming some of these fats is essential to a healthy diet.

		No. The only thing that determines weight loss, maintenance, or gain is calories consumed versus calories expended. When more calories are consumed than expended, one gains weight; when more calories are expended than consumed, one loses weight; when the same amount of calories are consumed and expended, one maintains weight. Whether the source of the calories is all plant based vegetarian foods or meat based animal foods is irrelevant.

		The first thing you should really focus on doing is losing weight. Even just a 10% loss in your body weight will have a significant positive effect on your blood pressure and cholesterol levels. This weight loss should be achieved via a healthy diet that promotes a calorie deficit and regular aerobic exercise. In regards to the type of foods you should eat, opt for foods rich in soluble fiber (oats, barley, lentils, split peas, beans, fruits and vegetables), nuts and nut butters (peanut butter, almond butter, etc), fish, soy foods, healthy cooking oils (olive oil, canola oil, etc) and plant sterols/stanols (found in leafy green vegetables, nuts, Benecol/Smart Balance margarine spreads). Avoid or limit fatty red meats, saturated fats, trans fats, hard sticks of margarine, lots of butter, lard, coconut oil and palm kernel oil. I strongly suggest you contact a registered dietitian in your area (I am located in the Los Angeles area if you would like to find out more about my services and fees) to learn more about what an appropriate diet plan would be for you given your specific needs and lifestyle.

		The weight loss most definitely is the cause of the loss of your period and your low hormone levels. Gaining weight back so that you are in a healthy weight range for your height is definitely the way to go! You should also see a gynocologist...she/he may recommend that you go on birth control to help protect your bones due to the low estrogen levels at this time.

		Microwave popcorn can be a very healthy snack if it is a low-fat brand that is not loaded in butter. Popcorn is actually a whole grain so it is a good source of fiber and very nutrient dense. Opt for one of the healthier brands (Smart Pop, Healthy Choice, Healthy Pop, etc).

		This question is very hard to answer because it depends on an individual's weight, activity level, gender, age, goals, meals/day...etc. On average (though not always) a typical meal can range anywhere from 200 calories (a small breakfast) to 600 calories or so.

		Sprouting is the practice of soaking, draining and then rinsing seeds at regular intervals until they germinate, or sprout. The process includes first washing the seeds or legumes and then soaking them in cool to tepid, preferably spring water. Soaking time varies between 4 and 12 hours, depending on the size and hardness of the seed. Ideally, they should be rinsed and the water should be changed every couple of hours while they soak. After the initial soaking, keep the seeds damp. You can put them in a large sieve, and rinse them under the tap a couple of times a day. Within 2 - 5 days most seeds and beans are ready. They are ready when the root (not the shoot, which is longer) is the length of the seed. Sprouts are beneficial because they are rich in vitamins, minerals, amino acids, proteins and phytochemicals, as these are all necessary for a germinating plant to grow. Advocates of a raw food diet promote the use of sprouting as an effective way to increase the nutrient value, and digestibility, of beans, seeds and nuts. One main criticism of the raw foods diet, especially the insistence on the health value of sprouted nuts, seeds, and occasionally grains, is the very intensive labor time require for food preparation. Not only does it take a long time and lots of labor to sprout nuts and seeds, but the sprouting process makes them not as shelf-stable as their non-sprouted counterparts.

		That is interesting that the brand you are looking at only has a 4 calorie difference between the low-fat and fat-free varieties. I know that Lifeway Foods kefir has a 35 calorie and a 2gram fat (1.5gram saturated fat) difference between the low-fat and fat-fat varieties. In the case of Lifeway Foods, I recommend consuming the nonfat variety. However, with the brand you are looking at, it's a toss up. With the low-fat one you have more saturated fat while with the fat-free one you have more sugar. If I really had to decide between the two, I would choose the fat-free one given the link between saturated fat intake and heart disease risk.

		Most commercially or deli/coffee shop bran muffins are not much better than any other type of muffin. Typically, the only difference is that the bran muffin may have a few more grams of fiber. However, they are often still loaded in calories (~400/muffin) and sugar (~30-35grams/muffin). Therefore, unless you are making the muffins from scratch and know exactly what you are putting in them, do not assume that bran muffins are a healthy snack.

		Gluten is a protein that is found in rye, barley and wheat. Gluten's main purpose is to help make bread elastic and provide it with the chewy texture it has when eaten. There is no harm in eating gluten UNLESS you have celiac disease. Celiac disease is an autoimmune intestinal disorder where your body treats gluten like a toxin and the ingestion of any gluten interferes with the absorption of other nutrients.

		If you do not eat enough food to cover your basic metabolic needs, you will slow down your metabolism and make it a lot harder to lose weight. Therefore, extremely calorie restrictive diets are no good. To determine your resting metabolic rate (how many calories you should be consuming daily to meet your weight loss needs) you can come into my office for a MedGem test.

		Yogurt and frozen yogurt are not the same thing. Whereas regular yogurt must contain a significant amount of healthy live and active cultures, frozen yogurt does not. Even if frozen yogurt states that it contains "viable cultures" there are no federal standards of identity for frozen yogurt. Frozen yogurt brands that only contain small amounts of healthy bacteria or are pasteurized after culturing do not have any of the benefits of the cultures in in regular yogurt. You also have to watch out for all the added sugars in many frozen yogurt brands. As for constipation, yogurt should not contribute to it.

		A few different brands of whole grain crackers include: Ak Mak 100% whole grain crackers Kavli rye crackers Finn Crisps Wasa crackers These 4 brands are all made with whole grains and are great sources of fiber.

		I am not sure where you are getting your health information, but some of it is definitely false! Whole grain breads (and carbohydrates in general) are very healthy for you. Weight loss simply boils down to consuming fewer calories than you consume; regardless of the source of calories (protein, carbohydrates or fat). So, although whole grains breads can definitely be a part of a healthy diet, you do have to watch your overall intake if you are trying to lose weight. One ounce of bread contains ~80calories. When you consume a sandwich, if you use 2 thin slices of bread (2 ounces), you will take in around 160 calories worth of bread. However, if you put your sandwich in a bagel or a large wrap, you are consuming about 5 ounces worth of bread and therefore around 400 calories from the bread alone! So, you are much better off have your turkey sandwich in 2 thin slices of whole grain bread than in a wrap, or any other kind of bread.

		Please refer to the nutritionbite titled "The Gass We Pass" to learn about what foods are gass-forming and how to decrease your gass production. To aid in relief from constipation, you may want to try a psyllium supplement from any health food store. Psyllium is a natural form of fiber and can help relieve constipation. Also, there are numerous over-the-counter laxatives you can try. However, laxatives should not be long term solutions because they can have side effects with overuse.

		Hi Vanessa, I am glad to hear that you are such a fan of the site. As for your question about bread/carbohydrates- they are NOT the enemies! Weight loss will occur no matter what you eat as long as you consume fewer calories than you expend. It really comes down to calories in versus calories out- regardless of the source of the calories (fat, protein, or carbohydrates). On another note, you want to make sure that you get the most nutritional benefit from the calories that you do eat (ie. you don't want to just eat three donuts a day to lose weight because you won't be meeting all of your nutrient needs). Many carbohydrates, such as whole grain breads, are very nutritious- therefore you should include them in your daily intake. You just don't want to eat too much bread or else your calorie intake will be too high. It is all about moderation!

		As for the vegetables, a serving is either 1 cup of raw vegetables OR ½ cup COOKED vegetables. With the meat, you lose 1 ounce with cooking due to fluid/moisture loss. Therefore, if you want to eat a 3ounce portion of meat, measure a 4ounce cut pre-cooked.

		I am sorry to hear that your boss feels so negatively about bananas. While bananas do have a bit more sugar than most other fruits, they are still nutrient packed foods that can be included in your daily intake. One medium banana contains about 100 calories, 0grams of fat and ~3grams of fiber along with a good amount of vitamin C, potassium and manganese, and a very good amount of vitamin B6. Given that they are so nutrient dense, bananas should not be excluded from your diet just because a lot of their calories come from natural fruit sugar.

		Weetabix was simply the healthiest of the cereals being rated in the Maxim cereal article. Weetabix is sold at most large grocery store chains. There are many other healthy cereal options out there though. Opt for cereals with at least 5grams of fiber per serving and no more than 8grams of sugar per serving.

		To help reduce symptoms of acid reflux, start by consuming smaller meals and make your last meal of the day earlier in the evening. Also, eliminate the following foods from your diet (they all promote acid reflux): chocolate, peppermint, alcohol, caffeinated drinks, fatty foods, and spicy or acid-containing foods (citrus juices, carbonated beverages, and tomato juice). One new approach to the treatment of acid reflux is chewing gum. Chewing gum stimulates the production of more bicarbonate-containing saliva. After the saliva is swallowed, it neutralizes acid in the esophagus, which may help relieve acid reflux symptoms. Although it is not certain whether or not chewing gum is really effective, chewing a piece of gum after meals is worth a try.

		From the limited amount of research I have done on Salba, it appears to be a very safe and healthy food. Although it has not been approved or tested by the FDA, there is research under way on Salba's health benefits in Canada at the University of Toronto. Salba appears to be very nutritious; a great source of omega-3 fatty acids, as well as a very good source of fiber, calcium, iron, folate, potassium, magnesium, and various antioxidants. Once the results of the Canadian studies are released, more information on this potentially very healthy grain will be known.

		A recent study in the Journal of the American Medical Association showed that individuals over the age of 50 who took proton pump inhibitors for heartburn or indigestion for over one year had a 44 percent increased risk of developing a hip fracture. For people who took these drugs for four years or longer, the risk was over two-fold higher than for a comparable group of individuals who did not take the drug. This infers that the longer you are on the medication, the greater the risk of osteoporosis. If you are on aciphex, make sure that your calcium intake is adequate, either from dairy foods or a 500-mg calcium supplement containing vitamin D. For more information on calcium and calcium rich foods, please refer to the bites titled "Bone Building Basics", "Calcium Does a Body Good in More Ways than One", and "Calcium Supplementation". In addition, I suggest you screen for osteoporosis and undergo treatment if needed.

		While it is not a healthy idea to have red meat as part of your everyday diet, it is totally fine to consume read meat in MODERATION as a part of a healthy diet. By choosing lean cuts, such as eye round, top round, round tip, top sirloin, top loin and tenderloin, and limiting your intake to 3ounce servings sizes only a few times a week, red meat can be part of a healthy diet. Consuming a wide variety of vegetables is also a necessary part of a healthy diet. You should not look at one as being able to cancel out the other. Rather, try to have a healthy approach to eating both.

		If you are consuming the appropriate portions of food at each meal/snack, you should be hungry to eat again about 4 hours later. If you are not hungry 4 hours after eating, then the portion you ate at the last meal/snack was likely too large. You should continue to adjust the portions that you eat until you reach a point where you are hungry about every 4 hours. Fiber supplements simply provide you with natural fiber in a dose of about 3-4 grams of fiber. Consuming an adequate intake of fiber (recommendation is for 25-35 grams per day) is essential for optimal digestive health and can provide many other health benefits. However, I recommend getting your fiber from foods rather than supplements. By eating a diet rich in fruits, vegetables, and whole grains you can easily meet your daily fiber needs while also getting all the other beneficial nutrients in these whole foods.

		Mineral oil does not provide you with any nutrients (including calories) because it goes right through your intestine without being absorbed. As you have read, using mineral oil as a regular laxative can be very dangerous. Its use may deplete the intestines of the fat-soluble vitamins A, D, E, and K, as well as decrease the absorption of calcium and phosphorus. A good alternative to using mineral oil is consuming crushed flaxseeds. Not only do flaxseeds help relieve constipation, but they also are a great source of nutrition.

		For each cup of white all-purpose flour, you can often substitute 1/2 cup of whole wheat flour plus 1/2 cup of all-purpose flour. Substituting equal amounts of whole wheat flour for all-purpose flour doesn't work as well. The resulting product is likely to have less volume and a coarser texture. As for whole grain recipes, check out the Whole Grains Council website: http://www.wholegrainscouncil.org/recipes.htm for many links to great recipes using whole grains.

		While nursing you should avoid crash dieting or rapid weight loss. During the first six months of exclusive breastfeeding, breast milk contains about 650 calories per day. So, consuming 500 calories more each day than you did before becoming pregnant, as is recommended, means you'll experience a gradual weight loss of about one and one-half to two pounds per month. Most nursing women need about 2700 calories/day. However, this is just an average, not an individual's needs. In general, it is important to consume a diet with a variety of different foods, drink plenty of liquids, consume caffeine in moderation and if you drink, limit your intake of alcohol to no more than 1-2 drinks on special occasions.

		The following link has a chart depicting children's nutritional needs: http://www.kidsnutrition.org/consumer/archives/percentDV.htm

		As far as I know, there are no dangers to eating microwave popcorn, whether pregnant or not. However, you are better off opting for a low-fat brand that does not contain butter. One example is the Healthy Choice popcorn brand.

		Although advocates of Kombucha tea have attributed numerous therapeutic benefits to the drink, there are no scientific studies supporting any beneficial and/or adverse effects of drinking the tea. In fact, the only information I found on potential effects from drinking the tea (information that was not put out by the manufacturers of the tea or anecdotal evidence from tea drinkers themselves) is that in 1995 two individuals who had been drinking Kombucha tea daily for approximately 2 months experienced unexplained severe illness. Although the illnesses were never undoubtedly linked to the tea consumption, there could be potential risks to those who drink excessive quantities of the tea. Like all other herbal remedies, Kombucha tea is not regulated by the FDA and you are therefore consuming at your own risk. Limiting your consumption to no more than a cup a day will likely prevent you from experiencing any potential negative effects of over-consumption and you may enjoy the potential benefits.

		To measure a cup of lettuce, simply pack it loosely into a measuring cup. It should be measured in cups, not by weight.

		To be honest, the majority of the cereals on the list were unhealthy and more like sugary treats than healthy cereals (I was not able to choose the cereals). Despite the claim that it is made with whole grains, Cookie Crisp still only have 1gram of fiber per serving (very low) and not all of the grains in the cereal are whole grains, just some. Rather than eating any of the cereals listed in the magazine article, I recommend the following cereals: Total, Barbara's Original Puffins, Nature's Path Optimum Slim, Fiber One Honey Clusters, and Kashi Heart to Heart. All of these cereals are high in fiber and nutrient dense.

		If a vegetable oil is being used when frying the food, it is the actual process of frying the food that is bad for you, NOT the vegetable oil. Frying foods creates trans fats. However, if a food is fried in an unhealthy fat, such as lard, butter, or coconut oil, then the oil is the culprit as well.

		The following link is a great chart on the nutritional value of numerous fruits and vegetables: http://www.dole5aday.com/ReferenceCenter/NutritionCenter/Chart/R_NutrChart.jsp?topmenu=1

		For general nutrition advice, you should log onto the websites: www.eatright.org and www.nutrition.gov. These two sites provide a lot of basic nutrition info. You can also search my website www.nutritionbite.com for nutrition/health information. If you want individualized advice, I recommend you see a registered dietitian in your area, whom you can find on the site www.eatright.org.

		Although you are smart in watching your iron intake as a post-menopausal woman, spinach is not a food that you should be concerned about. While spinach contains a fairly large amount of iron, the amount of iron absorbed when you eat spinach is much lower. This is because the iron in spinach is "non-heme" iron and only 3-8% of non-heme iron that is consumed is actually absorbed. Furthermore, spinach contains compounds called oxalates, which inhibit iron absorption. Therefore, instead of worrying about your spinach intake, cut down on your red meat intake (which contains iron that is much better absorbed) to avoid high iron blood levels.

		According to the American Heart Association, the target heart rate zone for someone of your age is between about 85 and 130 beats per minute (depending on how hard you are pushing yourself). These numbers correlate with heart rates at about 50-75% your maximum heart rate. Unless you have a special heart condition, staying within this zone should be safe.

		My views on cholesterol levels are the same for vegetarians and non-vegetarians alike. Although having a low cholesterol level (less than 160) does not increase your risk for cardiovascular diseases, it can increase your risk for depression, cancer, hemorrhagic stroke, respiratory diseases, and suicide increases. It is not exactly sure as to why, but there is some evidence that having very low cholesterol alters the way brain cells function, affecting mood stabilizing brain chemicals. My first piece of advice is to talk with your doctor - it may be OK, or there may be medical problems that can be treated and will help stabilize your cholesterol at a healthy level. One way to raise your cholesterol levels (especially HDL cholesterol) is by eating a healthy, well-balanced diet that is rich in fish and fish oils.

		The cause of abdominal weight gain during menopause is hormonal fluctuations. During menopause, the levels of estrogen, testosterone, and androgen fluctuate and have a direct impact on your appetite, metabolism and fat storage...thereby making it very difficult to control your weight during menopause. The hormone most responsible for sending your new weight directly to your middle section is androgen. Unfortunately, you cannot do anything about these changing hormone levels. However, you can eat a balanced diet, avoid refined sugars and indulge in fruits and vegetables, avoid crash diets (starvation will only cause your metabolism to slow down, causing you to gain more weight later on), do not lose large amounts of weight (being very thin can lead to an increased chance of developing osteoporosis) and remain active (do aerobics to increase your metabolism and burn fat. Do weight bearing activities such as walking and cycling to increase muscle mass and ward off osteoporosis).

		You are correct in assuming that nuts are a very healthy snack. Although nuts are all high in fat, the fat is mainly healthy fat (it is not the kind that clogs your arteries). However, the high fat content of nuts makes them very calorie dense….meaning that even small portions of them are very high in calories. Just a 1 ounce serving of nuts contains close to 200 calories! Since weight gain is a result of consuming more calories than are expended (regardless of whether the calories are from fat, carbohydrates, or protein), a large nut intake can really affect the calories consumed side of the equation and potentially lead to weight gain. My advice is to keep nuts in your daily diet, but drastically cut down the portions to around 10-20 nuts and make sure that you are substituting the nuts for other less healthy foods in your diet so that your overall calorie intake is not altered.

		As for your question, I have read some research showing that acid-blocking drugs can interfere with calcium absorption. This is because an acidic environment in the stomach is necessary for calcium (as well as other nutrients) to be absorbed. To help protect yourself from further bone loss and risk of bone fracture, take a daily calcium supplement and consume a calcium rich diet.

		By law, a coffee must have at least 97 percent of its caffeine removed to qualify as decaffeinated in the United States. Therefore, a five-ounce cup of decaffeinated coffee contains less than 5 milligrams of caffeine (this is a very small amount compared to the 70-155mg of caffeine in regular coffee). There are basically two methods of decaffeination: direct and indirect contact. In the former method the beans come in direct contact with the decaffeinating agents, after being softened by steam. In the latter method, a water/coffee solution is normally used to draw off the caffeine; after being separated from the beans, the solution containing the caffeine is then treated with a decaffeinating agent. In both methods, the agent is removed from the final product. When consumed in moderation (1-2 cups decaf coffee daily) there are non known risks to drinking decaf coffee. However, when consuming large quantities of decaf daily (>3-6 cups) there are some potential risk factors, such as increased heart disease risk and decreased HDL (good cholesterol) levels.

		Just about all vegetables (mushrooms, carrots, broccoli, peppers, etc) are low in protein. Most vegetables only contain 2grams of protein in a 1/2 cup COOKED or 1 cup RAW serving. Compared to the 21grams of protein in a 3ounce serving of meat/chicken/fish or the 7grams of protein in a 1/2 cup portion of beans, most vegetables are not good sources of proteins.

		Good, portable, high protein foods include: Peanut butter on crackers or whole grain toast/pita, Yogurt, Mozzarella string cheese, Low fat cheese and crackers or bread, Nuts (almonds, cashews, pistachios, walnuts, etc), Sliced turkey wrapped in a whole wheat pita, Mini- cottage cheese containers, hummus in pita bread, Dannon yogurt light and fit yogurt drink, Pumpkin or sunflower seeds

		I am a bit perplexed by your question. You have recently realized that your daily calorie intake has dropped significantly and this is impairing your activity level and potentially harming your health. However, you seem to be “scared to death” to increase your daily intake due to fear of gaining weight. If I were you I would be more concerned about being undernourished than about the possibility of putting on a few pounds. It is very unhealthy and potentially dangerous to consume less than 1,200 calories daily. I would make a concerned effort to set aside time at work for a few extra healthy, nutrient-dense snacks throughout the day. This will help to get your daily calorie intake back up to where it used to be and to boost your metabolism.

		In regards to your imbalance in the morning, I would consult a doctor on that issue. I am unsure as to whether or not coffee plays a role. However, even if coffee is not the culprit, having 6 cups a day is not recommended. While there can be some health benefits of having 1-2 cups of coffee a day, there can be dangers to having an excessive amount (regardless of whether it is regular or decaf)...and 6 cups/day is definitely in the excessive range. Therefore, cutting down your intake will be a beneficial change even if it is not contributor to your imbalance in the morning.

		No. There is no scientific OR logical reason to believe this is true.

		With lettuce greens, the darker the color the healthier and more nutrient dense the green. Therefore, the green leaves of a romaine head are more nutritious than the white stem and core.

		What I think you are asking is whether or not it is worthwhile for you to exercise (and get the benefit of the post-exercise drop in blood sugars) after eating a breakfast relatively high in carbohydrates which raises your blood sugars. The answer is absolutely yes! There are many other benefits to exercise in addition to improving your blood sugar control; such as improving your cardiovascular condition and helping you to maintain or lose weight. One thing to note is that exercise doesn’t only lower your blood sugars. Rather, during the exercise your blood sugars can actually go up because your body is breaking down glycogen (stored glucose) for energy during the workout. This fact is something to consider if your 1 hour post blood sugars are already very high. After exercise though, your blood sugars will go down because the cells in your body are more sensitive to insulin and are better able to take up the glucose in your blood.

		There is some research supporting your statement above, however it is just your consumption of peanuts (not ALL nuts) that may increase your baby's chance of developing a peanut allergy. The science behind this belief is the following: Before an allergy can develop, a child first has to come into contact with small traces of peanut. This initial contact sensitises the child so that she may later have a severe allergic reaction when she eats peanuts or foods containing peanuts. Some experts think that this initial sensitisation may occur during pregnancy, when a tiny amount of the peanut protein crosses the placenta. While there is no definitive evidence to prove this yet, to be on the safe side, it is a good idea to avoid peanuts (and foods that contain peanuts) while pregnant and breastfeeding.

		Yes! You do need to create a calorie deficit of 3,500 calories to lose just 1 pound. It is a lot easier to eat an extra 3,500 calories than it is to create that deficit…hence, it is easier to put on weight than to take it off!

		There is absolutely NO truth to the grapefruit diet. Eating a grapefruit (or grapefruit juice) prior to a meal in no way helps you lose weight. Rather exercising regularly in addition to consuming a well-balanced diet that meets all of your nutrient needs (but creates a daily calorie deficit to promote weight loss) is the best recipe for healthy weight loss.

		I am glad to hear that as a vegetarian you are still meeting all of your nutritional needs and exercising daily. As for your fear of gaining weight, you are correct in that the only way you can gain weight is if you consume 3500 calories more than you expend. On a day to day basis you can see fluctuations in your weight that are due to water retention (some days you hold on to more fluid than other days), not actual fat-mass. Also, if you are exercising a lot you may be converting fat-mass to muscle mass and muscle weighs more than fat, which could also affect the scale. However, as a teenager you are likely still growing and developing and putting on a little extra weight may be a healthy effect of your growth. I strongly recommend that you concentrate more on eating a healthy well balanced diet and exercising regularly than counting calories and monitoring your weight daily.

		It is always good to ask an un-biased source for factual information. Overall, both foods are healthy vegetables. Cucumbers are very low in calories (13 calories per 1 cup sliced cucumbers). The flesh of cucumbers is mostly composed of water, but also contains some vitamin C and caffeic acid, both of which help soothe skin irritations and reduce swelling. The skin of a cucumber is rich in fiber and contains some minerals, such as potassiuym and magnesium. As for endives, they are also very low in calories (3/4 cup chopped contains about 10 calories). Endives are a good source of vitamin A and provide some fiber (about a gram per 3/4 cup serving).

		Drinking sodas does not typically cause constipation. On the other hand, foods that are high in fat and sugar and those that tend to be low in fiber content, such as eggs and dairy foods, may cause or aggravate constipation. To help prevent constipation, eat high-fiber foods regularly (including fruits, vegetables, beans and whole-grain cereals and breads), drink plenty of fluids, exercise regularly, avoid problem foods (stated above), and head nature’s call...when you have an urge to go, go!

		There are no known risks to drinking 1-2 cups per DAY of decaffeinated coffee while pregnant. Therefore, there are definitely NO risks to drinking just 1-2 cups per week. You are only at risk if you drink more than 2 cups per day of REGULAR coffee while pregnant (due to its caffeine content) or more than 2 cups of decaf coffee per DAY because it has been shown to increase the risk of heart disease at this consumption level.

		According to Tasti-D-lite, there is nothing "unnatural" about their yogurts. They claim that the main ingredients in the yogurt include: water, non-fat milk, sugar, cream, vegetable gums, lactase, natural vanilla, and cocoa and other natural flavors. Therefore, there is likely nothing in the product that could negatively affect you or your baby during your pregnancy. While the ingredients in the yogurt may be harmless, the calories and fat in the yogurt are not accurately reported by the manufacturers. For example, in one study, the calorie content of a 4ounce tasti-d-lite yogurt was 4 times the stated amount! Therefore, it is safe to eat the yogurt, but enjoy it in small portions to keep the calories and fat in check.

		There is no lactose in the Haagen Daz sorbets. The ingredients in the mango flavor sorbet are: Water, Sugar, Mandarin Orange, Corn Syrup, Orange Juice Concentrate, Fruit Pectin, Lemon Juice Concentrate, and Natural Flavor and the ingredients in the strawberry sorbet include: Water, Strawberry Puree, Sugar, Corn Syrup, Raspberry Juice Concentrate, Lemon Juice Concentrate, Fruit Pectin, and Natural Flavor. (Interesting that there is not any MANGO in the mango sorbet!) Since there is no lactose in either flavor, your stomach must be reacting to something else in the sorbet. It could be a sensitivity to certain fruits (does your stomach react badly when you eat fresh strawberries or mandarin oranges?) or possibly the high sugar content. Either way, my advice is to just stick to the sorbet brands that your stomach is not bothered by.

		The diet for gout is a diet that restricts foods high in purine, an amino acid. High purine foods include: sweetbreads, anchovies, sardines, liver, beef kidneys, brains, mackerel, scallops, game meats, gravy, and herring. Moderately high purine foods include: Vegetables (asparagus, cauliflower, spinach, mushrooms and green peas), lentils, dried peas and beans, beef, pork, poultry, fish and seafood, and oatmeal, wheat bran and wheat germ. In addition to limiting your intake of purine rich foods, it is also important to do the following: maintain a healthy body weight; avoid alcohol, especially beer and if you do drink, limit alcohol consumption to 1 drink 3 times a week; drink 2 to 3 L of fluid daily (adequate fluid intake helps dilute urinary uric acid); only consume a moderate amount of protein (Limit meat, fish and poultry to 4 - 6 oz per day-try other good protein food such as low fat dairy products, tofu and eggs); and limit fat intake by choosing leaner meats, foods prepared with less oils and lower fat dairy products.

		One whole dill pickle contains approximately 660mg of sodium, which is 28% of your recommended daily sodium limit.

		Pickles are simply salted cucumbers; they have zero fat and only about 5calories each. Since you need to create a calorie surplus of 3,500 calories to gain a pound of fat, it is very unlikely that you will eat enough pickles to create this calorie surplus. However, salted pickles can be very high in sodium and the sodium may cause you to retain fluid and feel bloated...making you feel like you have gained weight. As for gaining muscle mass, you need to do regular strength training and eat a diet adequate in calories and protein. Your pickle consumption will not affect your muscle growth.

		A great resource for serving size information is www.mypyramid.gov. If you click on the "Inside the Pyramid" tab, you can find out what is considered a serving for each food group and how many servings you should be eating a day.

		The following are some tips to help prevent acid reflux: Eat smaller, more frequent meals. Don't eat within 2-3 hours of bedtime. Elevate your head slightly while sleeping. Don't wear belts/pants that are tight around the waist. Lose weight, if overweight. Don't smoke. Don't drink alcohol; if you are going to drink, limit to 1 drink/day if female and 2drinks/day if male. Avoid the following foods: orange/cranberry/grapefruit juice, lemons, lemonaide, tomatoes, raw onions, fried foods, fatty meats, sour cream, regular cottage cheese, ice cream, alcohol, coffee, tea, creamy salad dressings, peppermint, chocolate, fatty sweets and desserts.

		Carbohydrates have the job of providing all the cells in the body with the energy they need. When carbohydrates are consumed, the body turns them into glucose, which provides sufficient energy for everyday tasks and physical activity. The body needs a certain amount of carbohydrates to function properly, and an insufficient supply can cause such things as fatigue, muscle cramps, and poor mental function. A low-carb diet might seem healthy, but if taken to the extreme, can be very dangerous to a person's overall well-being. Therefore, be sure to eat moderate amounts of carbohydrates to keep your body fueled properly.

		Any food that contains carbohydrates will increase blood sugars; fruit, milk, yogurt, grains, sugary foods and starchy vegetables will all do the trick. However, if you are suffering from hypoglycemia (low blood sugars), it is a good idea to stay away from the refined carbohydrates (white bread, candy, juice, sweets, etc) because these carbohydrates quickly raise your blood sugars, causing an excess in insulin secretion, followed by a decrease in blood sugars. On the other hand, unrefined carbohydrates (whole fruit, whole grains, etc) are broken down slower than refined carbohydrates; therefore they only cause a gradual rise in blood sugars and do not cause the "rebound hypoglycemia" that refined carbohydrates can cause. Another way to prevent blood sugars from rising too quickly is by eating some protein or fat with carbohydrates...this will also decrease the speed at which blood sugars rise.

		Although couscous can be included as part of a healthy diet, it is not among one of the healthies grains. In fact, it is not a grain at all. Couscous is a form of pasta that's usually made from refined wheat flour. However, you can find the whole wheat kind in some health food stores. Switching to whole wheat couscous means getting 7 g of fiber per serving, compared to just 2 g in regular couscous.

		Your metabolism is partly based on genetics and partly based on your weight, muscle-to-fat mass ratio, and gender. As you lose weight, your metabolism decreases; the more muscle mass you have the higher your metabolism; and females often have slower metabolisms than men- secondary to having less muscle mass. In addition to engaging in strength training exercises to build up your muscle mass, in order to boost your muscle mass, adhere to the following tips: Eat Breakfast- Don't skip breakfast. If you wait until mid morning or afternoon to eat, your metabolism will run slower. Think of breakfast as a way to jumpstart your metabolism and get it revved up! Eat More Small Meals- Increase metabolism by eating smaller meals through the day. Eat 4 to 6 six small meals, 2 to 3 hours apart to keep your metabolism always working. Don't Starve Yourself- Don't drastically cut your overall calorie intake. This will slow down your metabolism by putting your body in a "starvation mode" as a way to hold onto calories.

		Rice bran oil is a healthy oil and contain high levels of the antioxidant Vitamin E (in fact, it contains 25% of the daily recommended value of Vitamin E, while olive oil only contains 8%). However, its most redeeming characteristic is that it has a high smoke point, which allows you to cook foods in it at very high temperatures and the food absorbs less fat. For example, you can make less greasy French fries when frying potatoes. However, while rice bran oil is high in mono- and poly-unsaturated fats, it has more calories and saturated (unhealthy) fat than olive oil. It also has less mono-unsaturated (healthy) fats than olive oil. Therefore, it is not beneficial to switch over to rice bran oil from olive oil for all your cooking needs.

		The point of eating breakfast is to rev up your metabolism and prevent you from over-eating later in the day. It is a good idea to have something to eat within the first hour or so of getting up. If you are not hungry when you get up it may be because you are eating too much at night. Try cutting down the portions of food you eat in the evening and you will likely wake up with more of an appetite for breakfast.

		Vitamin B12 is found primarily in animal products: meat, eggs and dairy products. Vitamin B12 is not present in plant foods. Therefore, vegans need to take B12 supplements. Vitamin B12 is necessary for the synthesis of red blood cells, the maintenance of the nervous system, and growth and development in children.

		Both dates and figs are very nutritious. Dates are a good source of fiber, iron, and niacin and figs contain abundant amounts of calcium, fiber, protein, and potassium. Although their calorie content is fairly high (5 dates OR 5 figs is ~120calories) they have practically zero fat grams. The reason they fill you up is likely their fiber content (not fat content)...one of the many great benefits of fiber!

		Sweet potatoes are NOT considered part of the nightshade family. Although there are superstitious beliefs about the nightshade family (Potatoes, Tomatoes, Peppers, and Eggplant) and how they may harm the immune system or be unfit to eat, many of the vegetables in the nightshade family are known for their great medicinal qualities. Eating vegetables in the nightshade family is safe in average quantities and there is plenty of research on the great antioxidant value and nutritional value of this group of foods, not to mention that they are tasty and versatile!

		The only way to gain weight is to eat more calories than you burn. Choose nutrient dense foods high in calories such as nuts, nut butters, dried fruit, granola, seeds, bananas, pineapple, mangos, 100% fruit juice, fruit smoothies, whole grain breads, hearty soups, beans, peas, potatoes, squash, vegetable oils, cheese, low-fat milk, yogurt, cottage cheese, chicken, fish, lean red meat, and trail mix. Eat 5-6 small meals/snacks throughout the day, rather than 2 or 3 large meals and drink healthy beverages with calories; including 100% fruit juice, fruit smoothies, and low-fat milk.

		First of all, I think a 1300 calorie a day diet is way too low for you. It would be much better to eat closer to 1800-2000 calories a day; at this level you will be meeting your basic metabolic needs and still be able to lose weight at a healthy weight. A healthy weight loss rate that you will be more likely to maintain is just 1-2pounds per week, not 3-5pounds. In regards to the calories you need to burn…a calorie deficit of 3,500 calories is necessary to lose one pound. This deficit is created by a calorie restricted diet and physical activity. In addition to eating around 1800-2000 calories a day, being physically active each day will help you reach your weight loss goals.

		Sleeping 9-10 hours a night is normal for some people. However, if you are asleep for that many hours and still feel tired all day long there is likely a problem. However, it is not likely a result of an iron deficiency. Usual symptoms of iron deficiency include feeling tired but having trouble sleeping. You may be suffering from a sleep disorder, such as sleep apnea. People who have sleep apnea stop breathing for 10 to 30 seconds at a time while they are sleeping. These short stops in breathing can happen up to 400 times every night. If you have sleep apnea, the periods of not breathing may make you wake up from deep sleep. If you are waking up all night long (sometimes without even knowing it), you aren't getting enough rest from your sleep. You should consult your physician to see if a sleep study is appropriate for you.

		In regards to drinking decaf versus caffeinated coffee/tea…if you are only drinking 1-2 cups per day, either is fine. However, recent studies show that drinking between 3-6 cups of decaf coffee/day raises one’s LDL (bad) cholesterol, whereas 3-6 cups regular coffee does not raise LDL cholesterol. Since diabetics are at greater risk of heart disease than the general population, it is better off for your husband to opt for regular coffee. Furthermore, some studies have shown improved insulin sensitivity in type 2 diabetics from drinking regular coffee, but not with decaf coffee.

		The highest levels of nutrients can be found in fresh vegetables that are in season and sold at local Farmer's markets or grown in your own garden. However, if these conditions do not exist, frozen vegetables (not packaged in any sauces) is a great runner-up in terms of nutrition and often provides as much, if not more, nutrients than its fresh counterparts. Consuming frozen vegetables is an excellent way to get a wide variety vegetables into your diet. As for canned vegetables, they are usually the least nutritious of the three because they are often preserved in sodium. However, consuming canned vegetables is certainly better than consuming no vegetables.

		Yes. Iceburg (one of the most popular lettuce varieties) scores very low on the nutrition scale. While iceberg contains a lot of water and is high in fiber, it is low in all other nutrients. Unlike iceberg, romaine leaves are rich in many nutrients; including vitamin A, vitamin C, calcium and fiber. Romaine has 6 times as much vitamin C and 5 to 10 times as much beta carotene as iceberg.

		When estimating portion sizes of foods use the following rules of thumb. 3ounces if protein (meat, fish, chicken) = a deck of cards; 1 ounce protein (meat, fish, chicken) = a match box; 1 cup of COOKED rice/pasta = a baseball or your fist; a teaspoon = the tip of your thumb; a tablespoon = 3 tips of your thumb; a medium cooked potato = a computer mouse; 1 ounce cheese = 4 rolling die.

		No, it is not recommended that anyone completely remove all sugar from their diet. In fact, even diabetics can consume sugar in moderation. You want to limit your consumption of ADDED sugars to no more than 10% of your total daily calorie intake. Added sugars are found in sweets, snacks, desserts, soda, fruit drinks, etc. However, this does not include the sugars that are naturally present in foods, such as fruits, milk, and yogurt. In order to lose weight you have to create a calorie deficit: consume fewer calories than you expend. This can be done by cutting down your total calorie intake (try to eliminate the unhealthy sweets, snacks, and fats) and by engaging in regular physical activity.