http://www.jsonline.com/alive/nutri...pr04/220565.asp


WEDNESDAY, APRIL 7
Barb Troy
Marquette University nutrition specialist

Barb Troy, a clinical assistant professor in dietetics at Marquette University and a nutrition consultant in the school's Student Health Services, answered your questions about eating, dieting and nutrition in her monthly JS Online chat. Following is the transcript:



Q: Daniel of Boston - Greetings, Barb, from a proud Marquette graduate. It is an outstanding university in a terrific city. My question: Given that it is almost impossible to spot reduce, what is the best method for losing fat?

A: Barb Troy - Well, Dan...how can I not agree????? Go MU! Losing fat vs lean body mass; where is that elixir or magic tonic? Unfortunately, there is no way to "eat" conducive to fat loss (vs muscle mass loss). It really does come down to nothing new as far as advise goes...losing fat means combining sensible Caloric deprivation along with movin'that body. And the more the body is moved (aerobically and strength trained)during that time of sensible Caloric restriction, the better is the chance for changing body compartments in a desirable manner=more lean, less fat. The good news is that while you eat better & exercise more, you also derive other great health benefits to last a lifetime! Well everyone, I have really enjoyed the chat, & the time has flown by quickly. Regrets to those who asked questions I did not answer today.
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Q: Laurie of East Side of Milwaukee - I've spoken to a nutritionist and read a number of articles written by nutritionists and one thing has always puzzled me: I have found that in these experiences, a nutritionist is more likely to recommend a "fake" and actually unhealthy food (diet soda, margarine, sugar-free alternatives to regular foods, foods loaded with preservatives, dyes, etc.) instead of advising someone to eat better and healthier? Why is this? Isn't it healthier to either avoid the food in question or simply eat less of a "non-nutritious" food (say, five potato chips instead of the whole bag or a whisper of real butter on your toast instead of a glob of margarine)? Would you not agree, at least to a certain extent, that this approach doesn't really do us any favors in terms of eating healthy? I'm a bit leary of eating fake sugars, chips and other products that cause "anal leakage" and faux food, not to mention the fact that they also don't taste very good in the first place.

A: Barb Troy - Hi Laurie, Your thinking in many ways parallels my own. I, too, opt for less of the "real deal" and am especially cautious when advising someone at times in the lifecycle when cell turnover and new growth is especially high=young children, adolescence and pregnant ladies. I am not a fan of diet sodas with kids, and almost daily am discussing portioning out favorite foods (rather than fat-free or sugar-free versions) to amounts acceptable even while losing weight.
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Q: Sherry Michaels of Milwaukee, WI - I have lost 9 lbs., but have come to a standstill, and can't seem to shed the extra 7 lbs. I just seemed to have stopped losing and am staying where I am. Why?

A: Barb Troy - Hi Sherry, Congratulations on that weight loss! Good for you. Since I don't know the height & weight that you started with, it's hard for me to give a real good answer. However, typcially when one loses about 10% of their body weight, a plateau hits. This is to be expected, as your body and metabolism adjusts to its newer size. I also don't know if the extra 7 pounds is realistic for your body size/frame, given the info provided. I think I would advise you to not be tempted to dip too low with Calories right now to urge that last 7 off. Your body's metabolism might "fight" you and slow up to compensate. Also, is there moderate exercise in the picture?
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Q: PAK of Houston TX - You are clinically obese why should we take your advice?

A: Barb Troy - Wow, I guess I better get a more flattering picture, PAK, because I am not. Yikes! But for those of our chatters out there who are, I'd like you to concentrate on your lifestyle habits more (eating, exercising, stress response, etc.) more than any number a scale could tell you. Metabolic fitness is statistically more meaningful to your health than is ideal scale numbers without healthy lifestyle habits.
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Q: jamie neisen of west allis - I have been hearing a lot of hype about how bad high fructose corn syrup is in terms of not being digested and increasing obesity. Should we be eliminating this from our diet?

A: Barb Troy - Yes Jamie, high fructose corn syrup certainly has contributed to our obesity crisis, since it contributes to about 1/2 the added sugar in our food supply. I just read yesterday that Americans consume on average about 130 pounds of sugar/year, so there is a lot of room for improvement! And it's not particularly good from a dental perspective either. Sweeteners "rot" teeth!
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Q: James Carreno of Racine - What is the best alternative to water for maintaining daily fuids in my body?

A: Barb Troy - The best alternative to pure water would be something else very high in water content, like sports drinks, juices, some coffee or tea (they don't cause as much water loss as originally thought), soups, etc. Also, a lot of vegetables are very high in water content, such as lettuce.
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Q: Susan of Milwaukee - Can you explain to me what Chromium does?

A: Barb Troy - Chromium is a trace mineral that acts like an insulint co factor, helping cells utilize glucose for energy.
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Q: John Bosio of Alpena, MI - Do you have any dietary recommendations for someone having high triglyceride problems?

A: Barb Troy - There are any # of different reasons why this could be present, but my first impression would be to look at the need for weight loss, increasing exercise, & decreasing simple sugar & alcohol intake if appropriate.
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Q: nezam f of milwaukee - as a type 2 diabetic age 40 male what is the amount of caloriesthat i need when i want to exersise for one hour without being worrid of dropdown suger? thank you

A: Barb Troy - I wish I could answer this for you Nezam, but without knowing more about your body size, meds (if any), and type of exercise, I would be afraid that I'd be giving you inaccurate advise.
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Q: Jim Schutt of Waukesha - Antioxidants and vitamin A/C/E nutritional supplements have been increasing in popularity. Since I began taking these in December 2003, I've noticed increased energy and not been worn down. Please explain the health benefits from antioxidants. Thanks

A: Barb Troy - There has been so much research on antioxidant nutrients (Vitamins E, pre forms of Vitamin A like beta carotene, Vitamin C and selenium) & other antioxidant compounds in foods. In general, the research most frequently connects or correlates antioxidants with decreasing the incidence of chronic diseases such as heart disease and cancers. It is most often theorized that antioxidants have this effect by preventing or slowing what is called free radical damage primarily in our cell membranes. This research is very interesting and exciting, although a true cause and effect relationship has still yet to be proven between the role of antioxidants and disease prevention. In addition to supplements, antioxidant rich foods includes fruits, vegetables, whole grains & vegetable oils (for Vitamin E).
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Q: Tom of Milwaukee - I was recently told that I need to lower my cholesterol. I received a flyer from my doctor (published by Phizer/Lipitor) that I only partially understand. It instructs me to "read the labels to find the fat." In short, it instructs me to calculate two ratios based on numbers found on nutrition labels. First, it instructs me to divide fat calories into total calories. If this ratio is greater than 25-35%, I should avoid this food. I understand this. Secondly, it suggets that "saturated fat be less than 7% of the total number of calories". I don't understand this. Am I dividing saturated fat (in grams) into total calories and avoiding foods where the answer is greater than 7%? Finally, I am looking at a label for sunflower seeds. Fat calories divided by total calories equals 75% (too high!) yet "cholesterol" is listed as 0 mg. I am confused by this conflict. The ratio is very high, yet cholesterol is zero. Is this a healthy food? Thank you.

A: Barb Troy - Hi Tom, Ahhh, those flyers, some info, but just not enough, is it? I give you credit for trying so hard to understand that info. First, in regards to understanding if a food has less than 7% saturated fat/serving? You need to take the grams of saturated fat and first multiple that by 9 (because there are 9 Calories per gram in fat) and then divide that by the total Calories per serving. Got it? Second, your sunsflower seeds label is such a great example! Unless a food has been changed by a food manufacturer in some way, plant foods do NOT have cholesterol. The issue with plant foods is what type of fatty acids are in the food are they healthy ones or not? So, in regards to your sunflower seeds, use the standard I just explained in regards to the "bad" fatty acid: saturated fat: If your sunflower seeds have less than 7% of the fat as saturated fat, then even though it's 75% total fat, it's ok for you to eat them. One more suggestion Tom. Another bad fat to avoid that now by law is showing up on food labels (because it also elevates blood cholesterol levels) is trans fat. So avoid both saturated and trans fatty acids. Hope this helps.
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Q: PJ of Milwaukee - I have the OPPOSITE PROBLEM as most and everybody blows it off when I ask... the only "diets" out there, are to loose weight. I am NOT in shape, but have a great metabolism. I'm UNDERWEIGHT and can eat anything I want. I cannot seem to "gain" to my "normal" height-weight ratio and when I gain a few pounds the weight settles directly in my stomach area. It makes me happy that I have gained a few pounds but it seems to settle in one spot, my stomach, it makes me look "bloated and preganant look". (I fluctuate within 5 pounds but cannot get over it) When I look into this, it's not very easy to find "good nutrition that will allow for weight gaining" without doing the obvious, of eating junk food. I like healthy type of foods - what can I add to my food / meals that would be healthy and still get up to a "healthy looking weight" without always looking "underweight"

A: Barb Troy - Hi PJ, So often we easily forget that there are people out there like you struggling with this type of problem too. Thank you for reminding all of us that this isn't easy either! The quick answer is to tell someone like you to eat whatever you want, junk & all, but I agree that this is not promoting healthy lifestyle eatining habits. Right now I happen to be working with a number of individuals trying to gain weight and need to be eating in a healthy manner at the same time. What I have noticed is that at any one time these individuals can not eat as much as others. So we are concentrating on much more frequent eating...like 7-8 small meals/day of healthier foods. Lean meat & cheese sandwiches on whole grain bread with milk or milk shake, regular (not low fat) yogurt), granola, nuts & seeds, ice cream, & puddings are all foods that are nutritionally empty Calories. As to the gain on the stomach, wow, I wish I had the answer for that one other than the obvious...spot specific exercise/stretching. Best wishes.
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Q: Debbie of Sussex - My son is allergic to eggs. Are there any egg substitutes available that can be used in baking and other foods like waffles?

A: Barb Troy - Yes, these substitutes can be used in the type of baking you are referring to, ususally with pretty good results. But read the labels and see just what the substitute is make of...I believe many start with an egg white base. Is he able to tolerate these products?
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Q: Janet of Milwaukee - What are the best snacks to eat during pregnancy?

A: Barb Troy - Great question! The greatest increase in nutrient needs during pregnancy on a percentage basis include bone/tooth related nutrients (calcium, vitamin D, phosphorus) and nutrients related to increased blood volume (iron, folate). In addition, protein is needed to build new tissue (=the baby!) and folate is also very important in preventing certain types of birth defects. So, putting that info to use, great snack choices include yogurt (regular, frozen, shakes with fruit...whatever you like), and extra glass of milk, lean meat and cheese on whole grain or enriched bread, fresh fruit, whole grain or enriched cereals. And....now I am making myself hungry!
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Q: Doug of Milwaukee - Fiber !! How do I know if I'm getting enough fiber in my diet?

A: Barb Troy - Well, Doug, you could carry a calculator everywhere and count up the fiber content from food labels to be certain the total comes to 25-38 grams/day for an adult. I know....B-o-r-i-n-g! Instead, some easier suggestions include: -Make certain you eat the minimum # of servings(or better yet, the higher end) from the food Pyramid of fiber rich food servings/day. More specifically, this means: -2-4 servings of fruit/day (fresh has more than canned or juice) -3-5 servings of veggies/day (raw have more than cooked) -6-11 servings of grains, but select 100% whole wheat grains, oats, rye -Use lentils, pinto beans, garbanzo beans, etc. as substitutes for the 2 servings of meat And label reading can help. For instance, if you are looking at 2 cereals, select a cereal that has more fiber for the same serving size. If you go to the American Dietetic Association's website (eatright.org), you can also find consumber fact sheets on fiber.
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Q: Troy of Honolulu - My parents live in Milwaukee and have started the Atkins diet with some success, but I personally feel that excersizing regularly would be better in the long run for results. They might listen to an expert.

A: Barb Troy - HI Troy, First,I have to comment on your FANTASTIC first name, and thanks for joining us from that beautiful state! More & more research is being done concerning the Atkins Diet and weight loss, and the results do not surprise me. People DO lose weight on Atkins (primarily because it is a Calorie deficit diet) and short term lipid levels (like cholesterol) DO improve (which is expected when someone loses weight). What we do not absolutely know about Atkins yet is the long term health consequences of this diet. We also do not know if how successfully people maintain weight loss on Atkins. I personally feel that looking at data from the National Weight Control Registry, which tracked successful "dieters" maintaining weight loss, what's important is that people change lifestyle habits while losing weight. And the Registry has shown that the #1 correlation with maintaining weight loss 5 years post original loss is....regular exercise! So, Troy, I your point is well taken. If your parents want to do Atkins to "jump start" the loss, they should also be adding regular exercise to the lifestyle plan to help insure permanent success.
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Q: Eugene of Jefferson - Hi, I'm 55 years old and have tried everytihng to stop my cramping and gas problems. Everytime I eat and whatever I eat turns to gas. Low carb-gas, weight watchers-gas, lactose free-gas,fat free-gas etc. Help!!!

A: Barb Troy - Coming from a family with a strong history of irritable bowel syndrome, I empathize with the severity of your problem, Eugene. Given the fact that your symptoms as as wide spread as they are in terms of foods consumed, my very first thought is that you a good candidate for benefiting from the expertise of a gastroenterologist. Since your food involvement is widespread, I think you are at the point where ruling out afew other GI problems would be wise. I wish you well in finding answers.
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Q: Ron Heibler of West Allis - Is there anything that can rid the body of toxins (agent orange)? Thanks

A: Barb Troy - Hi Ron (and everyone participating in our chat today), Your question is such an important one, and I wish I had an answer. As a dietitian and not a toxicologist, I am really sorry, but an accurate response is out of my league.