Trail mix vs. Granola bar

So you’re going hiking for the day, and you want to pack an easy, tasty snack to keep yourself refueled.  Which should you take along with you – trail mix or a granola bar?

Answer: While both can be high in calories, and you should be mindful of how much you’re consuming, trail mix is the better choice.

Trail mix is a bit higher in both calories and fats than a granola bar, but most of the fats are heart-healthy.  Plus, the nuts in trail mix provide you with more protein and fiber, which will give you more energy and keep you fuller longer.

Typically – though it depends on the brand – trail mix also has less sodium and sugar.

Keep in mind when you’re buying (or mixing) trail mix that any additions, like chocolate or yogurt bits, can pile on extra calories.  Also, you really don’t need that much – a small handful every hour should be enough to keep you satisfied.

So now that you’re armed with the right snack, get out there and enjoy the great outdoors.  It’s beautiful out.  Happy trails, everyone!

They’re both popular fruits ideal for easy snacking, but in terms of getting fit and staying healthy, it’s better to swap out grapes for blueberries, according to nutrition experts.

Blueberries are known for being a fantastic source of antioxidants, which help fight free radicals in your body.  They also help boost concentration and memory.

Furthermore, one cup of blueberries has less calories (79 cals per serving) and carbohydrates (18.9 g per serving) than red grapes but nearly four times the fiber.  This means they keep you full for longer.

Blueberries make a great topping for a number of healthy breakfast foods, like oatmeal or Greek yogurt.  Just stay away from that blueberry muffin!

When it comes to health and weight management, not all calories are created equal.

Doctors and nutritionists have long known that some foods are simply better for you than others, even when their nutritional information seems to match up.

Sure, sometimes that’s an easy distinction to make.  For example, a 150 calorie serving of fruit is clearly preferable over a twinkie – also 150 calories.  But other times, the line is blurred, especially when it comes to “healthy” foods.

This week, as part of a series called “This vs. That”, let’s take a look at two popular snacks among conscientious dieters: Pretzels vs. Pistachios.

Seems easy, right?  Pistachios are higher in fat than pretzels – surely a diet buster.

Wrong!

When faced with these party snacks, reach for that bowl of pistachios.  It’ll support your weight goals and promote heart health.  Pistachios come with 30 vitamins, minerals, and phytonutrients and are a terrific source of fiber, which makes them a healthy and filling snack.

Need more proof?  In a recent study, researchers put 52 overweight participants on a diet.  As part of the regimen, the participants were either assigned to a daily snack of 75 pistachios (240 calories) or a similar 220 calorie serving of pretzels.

They found that the group eating pistachios had better success with their weight goals compared to the pretzel group – even though the pistachios had a higher amount of calories from fat.  Something for snackers to keep in mind is that almost 90 percent of the fat found in pistachios is the healthy unsaturated type.

Contrary to earlier findings, a new study by Mayo Clinic researchers determines that flaxseed provides no benefit in easing hot flashes among postmenopausal women and breast cancer patients.
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In 2007, researchers reported that consuming 40 grams of crushed flaxseed daily might help manage hot flashes.

However, this latest, which followed 188 women over a period of two months, found no significant difference in hot flashes between women taking flaxseed and those taking a placebo.

“Hot flashes are common among women during the menopause transition or following breast cancer treatment,” said Dr. Sandhya Pruthi, of Mayo Clinic’s Breast Diagnostic Clinic.

“While preliminary data from our 2007 pilot study showed a reduction in hot flashes associated with the consumption of ground flaxseed, our new study did not result in a significant decrease in hot flashes with eating flaxseed compared to placebo,” Pruthi said.

However, he added, that doesn’t mean postmenopausal women taking flaxseed should necessarily abandon the habit.

“Flaxseed may be beneficial for people who want to add fiber and bulk to their diet to manage constipation,” Pruthi said, “but more research is needed to identify whether flaxseed has any other health benefits.”

The study was published in the journal Menopause.

As a doctor, I receive questions every day both in my practice and email inbox. Sometimes, the questions take me by surprise. Take today’s question, for example.

A man just emailed me wanting to know if he could eat his way to attractiveness. I wish I had thought of that before I settled down with my wife, especially with all the food I eat! But his question did peak my curiosity. So, here is his question and my answer.

Are there foods out there that will make a man more attractive to women? If so, what are they? Thanks! – Joshua

I could give the usual lecture on diet and exercise (we all know most women appreciate a good physique) but I decided to look at a different kind of science in approaching this question.

I’m talking about pheromones, which are chemicals that a person emits that influence the behavior or psychology of other people.

While this sounds like “fad” medicine, there is some scientific support that certain foods can influence females in mysterious ways.

One such food is celery, which naturally contains a male steroid hormone called androstenene. While widely regarded as “rabbit food”, eating celery supposedly causes your sweat glands to release the pheromone androstenal, which is used in body sprays as an aphrodisiac.

Celery is also a good source of vitamin C, potassium, folic acid, fiber, calcium and vitamin B6, so it’s definitely a good staple to have in your diet, whether it works on the ladies or not.

Also, try truffles. It isn’t the cheapest food out there, but according to researchers, truffles contain androstenone and the pheromone androstenol, just like celery.

Besides pheromones, truffles also contain high amounts of protein as well as calcium, potassium and magnesium.

Finally, add parsnips to your diet for both the pheromones and the boost of boron, which helps your body metabolize estrogen and enhances blood levels of testosterone.

Parsnips are fat-free and a good source of vitamin c, folic acid and fiber.

If you’re interested in more solid science, studies have shown that foods that contain vitamin C or zinc, such as oysters, are great for your skin and have noticeable anti-aging properties, while foods with high amounts of biotin, such as swiss chard, are good for healthy hair.

However, despite the fact that these foods may help, please remember women like respect, appreciation, good moral values and a kind and healthy heart. So don’t eat too much.

By now, it’s not really ‘news’ that college kids eating habits are pretty bad. But according to a new study, they’re not just bad – they’re dismal.

Consider: the USDA recommends four to five servings of vegetables a day. Many students report not even eating one serving a day.

The study, conducted by Oregon State University researchers, surveyed the eating habits of 582 college students, the majority of which were freshman.

On average, the males reported consuming about five servings of fruits and vegetables a week, while the females reported only eating four servings a week.

Female students also had low fiber intake, while males tended to consume high amounts of fat.

Overall, females appeared to have better eating habits, including skipping fewer meals, eating in school dining halls more frequently and reading food labels.
“We found that students skipped meals fairly frequently, which could account for some of the lack of fruits and veggies,” said Professor Brad Cardinal, study author.

“Still, even accounting for fewer meals consumed, the students were on average not always eating even one serving of fruits or vegetables per day, far below the USDA guidelines.”

Cardinal recommends that parents attempt to instill healthy eating habits in their children before leaving for college.

The study was published in the Journal of Nutrition Education and Behavior.