McDonald’s fries go trans fat free

For many, the wait is over.  McDonald’s French fries are finally trans fat free.  As you may know, McDonald’s has been working for years to try to get rid of the trans fats in their foods – most especially in their French fries which remain one of their top sellers.

 

The change comes from a switch to a zero-trans-fat cooking oil.  Worries over a potential change in taste has been the main factor McDonald’s has cited as the reason for not having removed trans fats before now.

 

While not everything on the McDonald’s menu is trans free at this time, apparently the hash browns, chicken, filet of fish and biscuits now have zero grams of trans fat per serving.  It has been cited that other baked products like pies and cookies will go trans-free by the end of the year.

 

McDonald’s is not planning to advertise these changes.  Perhaps this is because many customers did not know the restaurant chain still offered items with trans fats – especially since there has been a plan in place for the conversion for almost 6 years and many other restaurants are already trans-fat free.

 

The good thing is that trans fats are on the way out.  The bad thing is that many customers will confuse this message with the idea that now the fried foods are healthy.  This is certainly not be the case.  These products are still high in fat and can still contribute to poor nutritional habits and poor health, if eaten frequently. 

 

If you are going to eat at McDonald’s, best bet is to avoid the fried foods and pastries and instead select grilled chicken, a salad or lowfat ice cream cone.  Of course, most customers who frequent McDonald’s do not choose these items over the fried ones.  McDonald’s has done a great job of listing nutritional information on their food packaging.  Take a minute to read the information and know what you are eating. 

 

It is all about balance, variety and moderation.  Understanding what moderation means to you is important.  If you have heart disease or high cholesterol, I’d recommend avoiding fried foods all the time if you can.  If fast foods are a binge food for you, again, I’d recommend steering away from the drive-through and opting for another restaurant.  If you are healthy and maintain a healthy weight, then having fried foods every once in a while are not such a bad thing (maybe 1-2 times a month at most).  And, if you go to fast food restaurants every week, aim to incorporate the healthier items on the menu and lessen the number of times you splurge on unhealthy ones.

 

If you are uncertain about your food habits and whether you are making the right choices, contact a dietitian in your area.

Important to hydrate in hot summer months

In the heat of the summer, you may find your thirst going into overdrive.  Especially if you work outside or are physically active outdoors, you will want to be sure you are drinking plenty of fluids to prevent dehydration.

That being said, make sure you know what you are drinking.  If you have a tendency to grab a diet soda, energy drink, iced tea or blended coffee beverage, beware.  There are now even caffeinated waters on the market chock full of vitamins, minerals or electrolytes.  However, not all these beverages are healthy.  And, you may be consuming more caffeine than you realize. 

 

Caffeine content of beverages is wide-ranging.  You may like diet sodas, which tend to have 35-45 milligrams of caffeine per 12-ounce can.  If coffee is your favorite, then you may be drinking 200 or more milligrams of caffeine per cup (the small size!)  Generally speaking, most healthy adults can consume up to 200-300 milligrams of caffeine per day without significant interference with daily activities.  Caffeine, though, affects us all differently, and knowing your limits is important.  Caffeine’s affect on athletic performance is controversial, with some studies finding benefit of some caffeine to performance in endurance sports and other research finding no benefit or a negative effect on performance.  If you have irritable bowel or other gastrointestinal problems, you should probably avoid caffeine all together.  Pregnant women should be especially cautious, since some research has found caffeine consumption to be linked to a higher rate of miscarriage.  Talk to your doctor or a dietitian to find out how much you can safely consume.

 

Here are some general tips that will help keep you hydrated in the warmer months, while avoiding or limiting caffeine as much as possible:

• Select water, juice, diluted juice, milk or milk alternative beverages, seltzer water or club soda and caffeine free teas as your most healthful, hydrating beverages.  Choose decaffeinated coffee if you love coffee beverages and select sports drinks or low sugar sports drinks if you are an athlete or construction worker who is outside in the heat for long periods of time.
• Eat plenty of fruit and vegetables, as most of these contain good water content.  Watermelon, citrus fruits and cucumbers are among the top water-containing produce options.
• Incorporate chilled soups into mealtime.
• Rehydrate prior, during and after exercise.  Also, if you are sightseeing or spending a lot of time gardening or doing other outdoor activities, keep water on hand to sip on regularly.
• Limit or avoid alcohol consumption, as this can dehydrate you.
• If you cannot avoid caffeine completely, aim to set realistic goals to reduce total consumption.  Caffeine-free sodas or half-caff coffees are a good place to start.

Treatment of hypothyroidism includes healthy lifestyle choices

An estimated 5 million Americans (mostly women over 50 years old) currently suffer from hypothyroidism.  Broken down, the word hypothyroidism means low functioning thyroid.  The thyroid gland, though small in size, influences almost all of the metabolic processes in your body.  It is possible to have hyperthyroidism or hypothyroidism if the thyroid is over or under active, causing too many or too few thyroid hormones in the body.  Various diseases (including cancers), inflammatory conditions, surgeries and exposure to various compounds such as iodide and lithium can all contribute to thyroid problems.

One of the most common complaints of hypothyroidism is fatigue.  Other symptoms can include increased appetite and weight gain; constipation; mood fluctuations (i.e. depression, anxiety, problems with concentration/memory); dry skin, hair and nails; heart disease and/or high cholesterol; increased sensitivity to cold; muscle aches and other body pains; worsening symptoms of PMS and menopause; and possible fertility complications.

Diagnosing thyroid problems is done with blood tests that evaluate the levels of thyroid hormones in your bloodstream.  Hypothyroidism is classified by high levels of TSH (thyroid stimulating hormone) and low levels of T4 (hormone thyroxine).  However, if you have normal levels of T4 and T3 (another thyroid hormone), but higher than normal levels of TSH, you may have subclinical hypothyroidism.  According to the American Thyroid Association, about 10 percent of Americans have this condition. 

Discuss any concerns or questions you may have with your doctor.  While medication is often used to treat hypothyroidism, you can also improve your hormone balance and address side effects of the condition with a healthy eating plan, the appropriate amounts of physical activity and attention to stress reduction.

In terms of eating, several things are recommended for those with hypothyroidism.  First, avoid refined carbohydrates such as white sugars and white flour.  Switch to whole grains and other complex carbohydrates (fruits and vegetables) that do not have such a harmful effect on your insulin and satiety levels.  Next, aim to avoid saturated and trans fats.  Instead, incorporate healthy fats such as olive oil, canola oil, nuts, seeds and fish.  Also, try to limit or avoid goitrogens – substances in cruciferous vegetables (i.e. broccoli, cauliflower, cabbage, and Brussels sprouts), strawberries, peanuts, pine nuts, spinach, horseradish, peaches, radishes, bamboo shoots, millet and soybeans.  These substances have been shown to suppress thyroid function by limiting iodine uptake (which can cause goiter – or, enlargement of the thyroid gland), especially in raw form.  Another substance to avoid is caffeine since it can slow thyroid function.  Finally, you may wish to incorporate daily dietary supplements.  For instance, a daily multivitamin, additional vitamin D (in order to get 800-1000IU per day) and fish oil supplements may be warranted.  Iodine supplements are sometimes recommended – cautiously, however, in order to prevent overdose.  Discuss supplement questions with your doctor.

Physical activity is another key component to healthy living in addition to treating hypothyroidism.  Start slowly and once thyroid hormone levels improve, consider increasing the frequency or intensity of your routine.  Again, discuss your plans with your doctor.

In order to improve stress management, consider incorporating relaxation techniques such as deep breathing, meditation and therapeutic yoga.  You may also benefit from meeting with a psychotherapist to ensure you are maintaining a good life balance.

Much like other diseases and illnesses, thyroid problems can upset the balance in your life.  Remember, too, that often the unbalance in your life predisposes you to developing health problems.  Either way you look at it, if you set your goals to improve eating, exercise and stress management, you will likely become a healthier person at a lower risk of chronic disease.