SmartBites The skinny on healthy eating

Move Over Prunes, It’s Kiwi Time!

Every once in a while, I come across information about a certain food that takes me by complete surprise. I read it and whisper, “Who knew?” I consider friends and family who might benefit from this goldmine of information. And then, I can’t shut up about it.

That’s what happened with kiwis.

Oh, I knew they were beneficial all right — I just didn’t realize they had this particular benefit.

In a word, kiwis are “nature’s broom,” helping to unplug sluggish bowels with each delicious bite!

According to a recent study at Mayo Clinic, eating two kiwis per day was as powerful as prunes at increasing stool frequency and reducing straining. Physician Michael Camilleri, a gut motility specialist at the Mayo Clinic, said the sugar, fiber and other nutrients in kiwis can produce a laxative effect by increasing the water content and volume of stools.

Multiple studies also suggest that kiwis cause less gas, bloating and abdominal cramps than prunes.

Maybe that’s why kiwi-rich New Zealand is one of the happiest countries in the world: few are struggling with blocked bowels! As for here, well, so many are struggling with constipation, it’s our leading digestive complaint.

What’s no surprise is how high these furry little fruits are in vitamin C, with one kiwi providing over 60% of our daily needs (more than an orange). Although widely known for its immune-boosting capabilities, vitamin C is also our skin’s best friend, creating derma-firming collagen, along with offering protection against age-accelerating sun damage. Research suggests that people who eat more vitamin C have fewer wrinkles.

Lastly, kiwis support heart health in impressive ways. They’re remarkably low in sodium, cholesterol and calories (only 44 per kiwi); they’re a good source of fiber, potassium, and folate (all associated with a lower risk of stroke); and they’re loaded with antioxidants, which help reduce the risk of chronic diseases by gobbling up damaging free radicals.

Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.

WHO Says No to Artificial Sweeteners for Weight Loss

Skip artificial sweeteners if you're trying to lose weight, warns the World Health Organization (WHO), noting the sugar substitutes aren't effective for shedding pounds and may also cause harm.

Long-term use of sugar substitutes may cause "potential undesirable effects," according to new WHO guidance. This can include an "increased risk of Type 2 diabetes, cardiovascular diseases, and mortality in adults,” CBS News reported.

Consuming foods and beverages with ingredients like saccharin or sucralose or adding them to foods "does not confer any long-term benefit in reducing body fat in adults or children,” the WHO said after completing a systematic review.

Among the artificial sweeteners WHO officials considered were ace- sulfame K, aspartame, advantame, cyclamates, neotame, saccharin, sucralose, stevia and stevia derivatives, according to the news report.

“People need to consider other ways to reduce free sugars intake, such as consuming food with naturally occurring sugars, like fruit, or unsweetened food and beverages," said Francesco Branca, WHO director for nutrition and food safety.

Artificial sweeteners "are not essential dietary factors and have no nutritional value. People should reduce the sweetness of the diet altogether, starting early in life, to improve their health," Branca added.

These recommendations do not apply to people who already have diabetes, according to the review. That group was not included in the review.

Dressing:

Helpful Tips

Choose plump, unblemished fruits that yield slightly to gentle pressure. Firm kiwis, stored at room temperature away from direct sunlight, take about 2-3 days to ripen. To hasten the ripening process, place kiwis in a paper bag with an apple or banana. Ripe kiwis can last up to 4 weeks in the fridge. For optimum health benefits, go ahead and eat the skin (but not if you have a history of kidney stones).

Colorful Kiwi Salad With Savory Dressing

Serves 4-6

2 tablespoons balsamic or red wine vinegar

2 tablespoons fresh lemon juice

½ teaspoon salt

¼ teaspoon coarse black pepper

¾ teaspoon sugar

1 teaspoon Dijon mustard

1-2 cloves garlic, minced

1/3 cup olive oil

Salad:

4-6 kiwis, peeled (or not), sliced into half-moons

3 cups strawberries, quartered

1 cup blueberries

6-8 cups salad mix of choice

½ cup feta or gorgonzola crumbles

In a tightly covered container, shake dressing ingredients until well blended.

Cut all fruit as directed above.

To assemble individual salads, first place greens in salad bowls and drizzle on a little dressing. Then, add cut fruit and drizzle on a little more. This method keeps the lettuce crisp and the fruit bright. Garnish with cheese of choice.

This isn't the only time these artificial sweeteners have raised concerns. Recently, erythritol, an ingredient in the stevia sweetener Truvia, was singled out because of potential harms.

Cleveland Clinic researchers found months ago that people with higher blood erythritol levels were at greater risk of heart attack or stroke and of dying prematurely. The study, involving 4,000 people, also found that the sugar substitute made it easier for blood clots to form. Those findings were published in the journal Nature Medicine.

Weight Loss

Light Exercise: Not Enough for Weight Loss

To get into a calorie deficit, you need to eat right and move more, say experts

By Deborah Jeanne Sergeant

You’re walking every day, yet the number on the scale won’t budge.

What gives?

It’s likely that you’re not causing a calorie deficit — when your body is burning more calories than you’re ingesting, which forces it to burn stored energy.

To get into a calorie deficit, you need to eat right and move more.

“A lot of people, if they’re not counting their calories, subconsciously eat more after a light workout,” said Austyn Affronti, president of Affronti Fitness in Rochester, which consults on training and nutrition. “After getting their metabolism fired up, they’ll eat more. It obviously won’t help them lose weight.”

Consuming a post-workout shake, protein bar or sports drink? If all you’re doing is a light workout, you need none of these. Instead, Affronti advises paying more attention to calorie intake and the type of calories, favoring protein and lowering carbohydrates and fat.

Taking leisurely stroll around the block is certainly better than doing nothing. However, it’s no calorie torch.

“Light exercise won’t work because in order for your body to change, you have to force it to do things it’s not used to doing. Your body won’t change if you do what you’re used to doing,” Affronti said.

Most smartphones come equipped with a fitness app that can help determine calories burned by activity based upon your weight. High calorie burners include running, martial arts, spinning, swimming, jumping rope and HIIT (high intensity interval training) workouts. They involve major muscle groups and continuous movement.

“Walking makes you healthier for managing stress, but it’s not a big calorie burn,” said Kerri Howell, online personal trainer, nutrition coach and owner of Rochester-based hourglassmom.com.

Many people overestimate how many calories they’re burning. Howell added that even monitors on gym equipment and wearable devices can be wildly inaccurate. She emphasizes movement throughout the day, in addition to workout periods, as burning calories is a cumulative effort.

Bryan Guzski, doctor of physical therapy and strength and conditioning specialist at Motive Physical Therapy in Brighton, recommends 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise weekly to maintain the same weight. To lose weight, one will need to decrease caloric intake and move more.