6 ‘Ultra-Processed’ Foods to Throw Out Right Now

Photo: Getty Images

Last week, a study published in the journal BMJ Open revealed that a whopping 60% of calories in the average American’s daily diet come from “ultra-processed” foods, which are pretty much exactly what they sound like: processed foods that contain additives—like hydrogenated oils, artificial flavors, and emulsifiers—with long names you don’t recognize.

The researchers also found that these ultra-processed foods account for 90% of the added sugar we consume, increasing our risk for obesity, type 2 diabetes, and heart disease. Yikes. In an interview with HealthDay News, lead study author Euridice Martinez Steele stressed the importance of cleaning up our diets. “There is one relatively simple way to avoid excessive added sugar—not replacing real food … with ultra-processed food and drink products,” she said.

RELATED: 20 Foods You Should Always Have in Your Kitchen

Luckily, creating homemade versions of your favorite treats is easier than you might think. And you don’t need to swear off conveniently-packaged snacks altogether, says Health‘s contributing nutrition editor Cynthia Sass, MPH, RD. You just need to read the labels carefully: “My take is, if the ingredient list looks like a recipe you could have made in your own kitchen, you’re on the right track.”

Here, Sass points out the six worst ultra-processed foods in your pantry right now, and healthier versions you can buy—or make at home—instead.

Chips

The most notorious offenders, says Sass, are brands that contain artificial flavors, colors, and preservatives. (That means anything neon-orange is out.) Your best bet is a basic kettle chip with just three simple ingredients: potatoes, olive or sunflower oil, and salt. Other good options include organic blue corn chips and popcorn, which is low in calories, high in fiber, and packed with antioxidants. Or better yet, go the DIY route. Baked kale chips are easy to make, as are oven-roasted sweet potato chips. Follow the the step-by-step instructions in the video below.

RELATED: How to Make Zucchini Oven Chips

Packaged snack cakes

Those plastic-wrapped cakes that seem to last for months years in your pantry are packed with sugar and preservatives (hence their longevity). Whipping up your own sweet treats is a better option, says Sass. You can use a nutrient-rich alternative to white flour, such as chickpea or almond flour, and also cut back on sugar and butter with healthier substitutions. Sass recommends replacing half of the sugar in the recipe with pureed fruit (mashed bananas and date paste both work well); and swapping each tablespoon of butter with a half tablespoon of avocado. (Check out this video for more smart baking swaps.)

Craving a sweet fix, stat? “I love to take fresh fruit—berries, slices of pears, whatever is in season—and warm them in a skillet with a little lemon water,” Sass says. “Then I’ll make homemade crumble with almond butter, oats, and cinnamon and sprinkle it on top of the fruit.”

RELATED: 34 Easy Swaps to Make Every Meal Healthier

Certain breads

You already know to avoid ultra-processed white bread in favor of fiber-rich whole grain breads that offer a slew of good-for-you perks. But picking the right loaf can be tricky because even healthy-seeming varieties can contain additives: “Bread is one of those foods where reading the ingredient list is really very important,” Sass explains. In general, she recommends looking for a whole grain or gluten-free, or even grain-free bread that doesn’t have any artificial additives or preservatives. When in doubt, check the frozen foods section, Sass says. It makes sense: Some of the healthiest breads “need to be frozen because they don’t contain any preservatives,” she explains.

Diet soda

Yes, you’ve heard it before. But seriously, it’s time to ditch your diet soda stash once and for all. Besides the fact that diet soda has zero nutritional value, it contains artificial sweeteners like aspartame, saccharin, and sucralose, and has been linked to headaches, depression, and an increased risk of type 2 diabetes. If you can’t get used to plain old H2O, opt for sparkling or flavored water. “Just be sure to choose one that contains only carbonated water and natural flavors,” says Sass.

RELATED: 9 Low-Fat Foods You Shouldn’t Eat

Frozen pizza

Sadly, there doesn’t seem to be a minimally-processed version of pre-made pizza. The best alternative, says Sass, is making your own dough. She bakes a light, flaky crust from chopped up cauliflower that pleases even diehard pizza fans, and loads it up with veggies and fresh greens. This video shows how simple it is so make your own cauliflower crust pizza.

Candy

First, the bad news on candy: Most of the movie theater brands you know and love contain high fructose corn syrup and artificial flavors. But the good news, is there are better options out there. “Seventy percent dark chocolate is a great alternative to candy,” Sass says, noting that it’s a good source of magnesium and antioxidants, which can help lower blood pressure and cholesterol. For a bite-sized treat, she likes Dagoba Organic Chocolate Chocodrops ($8; amazon.com). “Some of my clients keep a bag in the freezer and grab a small handful of the frozen chips when they’re craving something sweet,” she says. And if you prefer gummy candies, Sass recommends a German brand called Seitenbacher Gummi Fruit ($20 for a dozen 3-oz. bags; amazon.com). “Their sweetness comes from real fruit juices, such as apple and beetroot,” she says.

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Kate Hudson Tests the New Kiehl’s Face Mask on Snapchat

Photo: Snapchat/Kate Hudson

Kate Hudson, one of our favorite celebs to follow on Snapchat, has taken to the app for more than just the filters (although she does play with them a fair share). But now she’s doling out skincare tips, too. Last night, she documented her entire masking experience with the new Kiehl’s Turmeric & Cranberry Seed Energizing Radiance Masque.

This mask addresses dullness—which we cannot imagine the always-gorgeous Kate Hudson actually having to deal with—but she goes all-in with her test. She starts the selfie video showing the mask applied all over her face, neck, and chest. She is clearly prepped to pamper, sporting a wide headband with her blonde hair pulled back, and a towel wrapped around her body.

Once she introduces the mask and the fact that it’s her first time using it, she laughs at the fact that it’s “such an ugly looking mask.” It has a yellowish shade, and the cranberry seeds make it a little chunky, so she’s not wrong about its less-than-pretty appearance. But who cares what it looks like if it gets the job done, right? “And if it doesn’t work, then thank God for Snapchat’s new filter, because that sh*t is awesome,” she jokes.

She lets the mask dry, and explains that the next step is to wet it and rub in circular motions so that the cranberry seeds can exfoliate skin. Hudson knows what she’s talking about here: not only do the cranberry seeds slough away dead skin, they’re also packed with antioxidants and resveratrol, both anti-aging all stars. The other standout ingredient, tumeric, helps improve a lackluster complexion and restores a youthful glow.

After the masking is complete, she attempts to wash it off, noting that the process is “super messy, but that doesn’t mean it’s not worth it.” In the final reveal, her skin looks flawless. But c’mon, it’s Kate Hudson! Her final verdict? “I’m going to give this mask an A. No, an A-. Because it’s messy. But it’s a good one.” Inspired to try it yourself? you can get it for $32 at nordstrom.com.

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School Breakfast Programs Vital, Even if Some Kids Also Eat at Home

THURSDAY, March 17, 2016 (HealthDay News) — Students who eat two breakfasts are less likely to become overweight or obese than those who skip the morning meal, according to a new study.

“When it comes to the relationship between school breakfast and body weight, our study suggests that two breakfasts are better than none,” Marlene Schwartz, director of the Rudd Center for Food Policy & Obesity at the University of Connecticut, said in a university news release.

The study included about 580 students at 12 urban middle schools that provided free breakfast and lunch. The students’ breakfast-eating habits and weight were monitored from fifth to seventh grade.

Students who skipped or didn’t have breakfast on a regular basis were more than twice as likely to be overweight or obese than those who ate breakfast at home and again at school, the investigators found.

Weight changes for those who ate two breakfasts were no different than for all other students, according to the study published March 17 in the journal Pediatric Obesity.

While research shows that eating breakfast benefits students’ school performance, health and body weight, the study authors said that there have been concerns that having two breakfasts could put youngsters at risk for unhealthy weight gain.

This study shows those concerns are unfounded, the researchers said.

About one-third of U.S. children and teens are overweight or obese, according to the U.S. Centers for Disease Control and Prevention.

More information

The American Academy of Pediatrics has more about why kids need a healthy breakfast.

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Biking or Walking to Work Helps Keep You Fit

THURSDAY, March 17, 2016 (HealthDay News) — Walking, cycling or taking public transit to work helps middle-aged adults lose body fat and weight, new research suggests.

“Physical inactivity is one of the leading causes of ill health and premature mortality,” said study author Ellen Flint. She’s a lecturer in population health at the London School of Hygiene & Tropical Medicine in England.

“In England, two-thirds of adults do not meet recommended levels of physical activity. Encouraging public transport and active commuting, especially for those in mid-life when obesity becomes an increasing problem, could be an important part of the global policy response to population-level obesity prevention,” Flint concluded.

The study, published March 16 in The Lancet Diabetes & Endocrinology, included information from more than 150,000 people between the ages of 40 and 69 in the United Kingdom. Two-thirds of them drove to work each day, researchers said.

The study found that bicycle commuting offered the greatest benefits compared to using a car.

For example, a 53-year-old man who cycled to work weighed 11 pounds less, the study showed. Cycling to work also resulted in a 1.7 drop in body mass index (BMI — an estimate of body fat based on weight and height) compared to someone who drove to work.

The U.S. Centers for Disease Control and Prevention notes that a BMI score under 25 is considered normal weight. Twenty-five and above is overweight. Thirty and over is obese.

A 52-year-old woman who cycled to work weighed nearly 10 pounds less than a woman who drove to work. The woman cyclist would also have a 1.65 lower BMI score than a driver, the study showed.

Men and women who walked to work instead of driving dropped their BMI by as much as 0.98, the study found. The farther people cycled or walked to work, the greater their reductions in BMI, the study revealed.

Even taking public transportation made a difference, the study authors found. Men who used public transit had a 0.7 lower BMI than those who drove, as did those who combined public transit with walking or cycling to get to work (lower BMI of 1 for men and 0.7 lower BMI for women).

The connection between style of commuting and BMI was independent of other factors such as income, education, urban or rural home, drinking and smoking, and overall physical activity, health and disability.

“Many people live too far from their workplace for walking or cycling to be feasible, but even the incidental physical activity involved in public transport can have an important effect,” Flint said in a journal news release.

Lars Bo Andersen, from Sogndal and Fjordane University College in Norway, wrote an editorial accompanying the study. In it, he said the findings are important, “because commuting to work is an everyday activity that lots of working people need to do.

“Many people are not attracted to recreational sports or other leisure-time physical activities, which are proven to benefit health, and active transport might therefore be an important and easy choice to increase physical activity and the proportion of people achieving recommended levels of physical activity,” Andersen noted.

More information

The U.S. National Heart, Lung, and Blood Institute offers a guide to physical activity.

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More Young Americans Support Gay Adoption: Survey

By Randy Dotinga
HealthDay Reporter

THURSDAY, March 17, 2016 (HealthDay News) — Young Americans increasingly favor adoption rights for gays and lesbians, with three-quarters of females and two-thirds of males now voicing support, according to a new government report.

These statistics from the U.S. National Center for Health Statistics reflect a steady rise from 2002, and a significant shift in attitudes across the nation among people 15 to 44 years old.

The report doesn’t explore the reasons for this change. But one gay dad who studies sexuality believes familiarity with gays and lesbians has fostered growing acceptance of gay families.

“We have more visibility, and more people see us as individuals who live nearby, which contributes to more favorable attitudes,” said Sean Massey, an associate professor of women, gender & sexuality studies at Binghamton University in New York. Massey and his husband adopted a son, now 13, in 2002.

The report, released March 17, is based on ongoing surveys about U.S. attitudes regarding marriage, childbearing and sex. About 45,000 people aged 15 to 44 were questioned in 2002, 2006-2010 and 2011-2013.

Based on this study, it’s impossible to say whether pop culture mainstays like TV’s “Modern Family” are molding — or reflecting — changing views.

But in the big picture, the findings “fit into broader societal trends of greater acceptance of LGBT (lesbian, gay, bisexual, and transgender) lives,” said Rachel Farr, an assistant professor of psychology at the University of Kentucky.

“Visibility of lesbian and gay parents is increasing, and it is likely that more people’s lives have somehow been touched by this issue of lesbian and gay adoption in positive ways,” said Farr, who wasn’t involved in the study.

Indeed, research has shown that people are more positive about same-sex marriage and adoptions by gay people when they know gay people personally, are friends with them, or have talked with them about what life is like in society as a gay person, said Robert-Jay Green. He founded the Rockway Institute for Research in LGBT Psychology and is professor emeritus of clinical psychology at California School of Professional Psychology at Alliant International University.

While the new numbers reflect growing support for gay and lesbian adoption rights, there’s a twist. People in their late 30s and early 40s are significantly less tolerant than those in their teens, 20s and early 30s.

Overall, 68 percent of men and 75 percent of women in 2011-2013 agreed that gay or lesbian adults should have the right to adopt children, the researchers said.

But only about two-thirds of women aged 35 to 44 voiced support versus 83 percent of 15- to 24-year-olds. Similarly, three-quarters of younger males were in favor compared to six out of 10 in the older age group, the findings showed.

In another complication, Massey said it’s possible that those who support gay adoption are not entirely tolerant of gays and lesbians.

For example, slightly less than half the men surveyed and about 60 percent of women said they approve of sexual relationships between same-sex adults. These percentages are higher than they were a decade ago, the survey found. Yet these numbers are still far lower than the numbers who support adoption by gays and lesbians.

Attitudes about other people can be “complex and sometimes contradictory,” Massey said. For example, he said, someone may say they support gay adoption but be especially judgmental when they see a family with gay parents “when we aren’t at our best.”

Research suggests that kids of gay parents fare as well as other children, however. “After decades of study, researchers have found no evidence that parents’ sexual orientation affects their child’s well-being, academic achievement or relationship skills,” said Rachel Riskind. She is an assistant professor of psychology at Guilford College in Greensboro, N.C.

Some kids may face challenges outside of the home, however. “Many kids with lesbian or gay parents experience bias or discrimination against their families, just like other kids who are members of marginalized groups, but it doesn’t generally have a lasting impact on their well-being,” Riskind said.

The report, by Jill Daugherty and Casey Copen of the vital statistics division of the U.S. Centers for Disease Control and Prevention’s National Center for Health Statistics, is published in the National Health Statistics Reports.

More information

For more about gay adoption, see the Independent Adoption Center.

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10 filling toast toppers under 100 calories

 

Up your toast toppers to include low-glycaemic combinations of protein and fibre sources with these toppings.

Think low-fat cottage cheese or cream cheese topped with fresh fruit. Let your flavour imagination run wild.

• ¼ sliced banana with 2 tsp low-fat cottage cheese or ricotta
•  2 tbsp mashed avocado, ½ diced tomato and 1 tbsp Vegemite
• 1 tbsp baked beans, 1 tbsp avocado
• 1 tbsp low-fat cottage cheese with sliced strawberries, melon or apple
• 2 egg whites (scrambled or hard-boiled) with 1 tsp avocado and 1 tbsp baked beans
• 2 egg whites (scrambled or hard-boiled) with 25 g slice of fat-removed bacon
• 1 tsp Nutella with 1 tbsp cottage cheese and sliced orange or strawberries or whole raspberries
• 1 tbsp cottage cheese with a squeeze of lemon or lime and black pepper, ½ chopped fresh tomato
• 1 tbsp hummus with 1 hard-boiled egg white, salt and pepper
• 1 tbsp ricotta, 1 egg, spinach, salt and pepper

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There’s Undigested Food In My Poop. Should I Be Worried?

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Q: What does it mean when I have undigested food in my poop?

Many high-fiber foods, like corn, leafy greens, and certain nuts and grains, often pass through you only partially digested because the enzymes in your system don’t break them down fully. Eating more slowly, really chewing each bite, drinking plenty of water, and consuming probiotic-rich foods (yogurt, kefir) are all smart steps to take to keep your digestive tract running smoothly and your stool looking “normal.” (A healthy poo may look different from person to person. But, in general, stool should be a shade of brown and soft enough that it’s easy to pass, but still compact.)

RELATED: 13 Best Foods for Your Gut Health

Though it may be a little gross, the occasional bit of undigested food in your (otherwise normal-looking) number two is typically nothing to fret about. But if it routinely happens along with diarrhea, you should bring it up with your doctor. Certain viral gastrointestinal infections can speed up the transit time of stool moving through your digestive tract, leading to diarrhea and the presence of undigested food. Diarrhea may also be a sign that your intestine is not absorbing nutrients properly, which can be a result of celiac or Crohn’s disease. You should also see your doctor if you’re experiencing cramping, bloating, or abdominal pain. It’s possible you have a food intolerance or allergy, or irritable bowel syndrome.

RELATED: Why Exercise is Good for Digestion

Health’s medical editor, Roshini Rajapaksa, MD, is assistant professor of medicine at the NYU School of Medicine.

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The Internet Says Carbs Cause Cancer, But Here’s Why You Shouldn’t Freak Out

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You’ve probably seen headlines like “Your Bagel Will Give You Cancer” and “Carbs Are the New Cigarettes” all over the web recently.

The uproar was sparked by a recent study in Cancer Epidemiology, Biomarkers and Prevention that linked lung cancer to a diet high on the glycemic index. (GI is a measure of how quickly carbohydrates trigger a rise in blood sugar levels.) Researchers from the University of Texas M.D. Anderson Cancer Center found that among people who had never smoked, those with the highest daily GI had a 49% increased risk of developing lung cancer compared to those with the lowest daily GI.

That’s a pretty powerful link. But it’s important to put the findings into perspective. The reality is that no, eating a bagel isn’t as bad for you as smoking a cigarette. However, having one for breakfast several days a week is not a great idea, for a number of nutritional reasons. It’s your overall, consistent eating pattern that matters, not just to protect against lung cancer, but also other chronic diseases like type 2 diabetes and heart disease. To help you create sustainable healthy eating habits, here are a few strategies for lowering the risk of food-centric health problems, lung cancer and otherwise.

Don’t go by GI alone

Not all high GI foods are bad, and not all low GI foods are healthy. For example, watermelon has a high GI of 72 (out of 100), while ice cream can have a GI as low as 38. What you should really focus on is reducing your intake of refined, processed carbs that have been stripped of their fiber and other nutrients. I’m talking about white rice and noodles, baked goods, candy,  sugary drinks, white bread, rolls, and yes, bagels.

If you struggle with giving these foods up completely, make them occasional treats instead of daily staples. And when you do eat them, choose can’t-live-without indulgences that truly feel worthwhile. In other words, splurge on a cupcake from your favorite bakery once a month, not a meh slice of grocery store cake in the office break room.

RELATED: 6 ‘Bad’ Carbs That Are Actually Good for You

Know your nutrient-rich carbs

You don’t have to go carb-free to lower your cancer risk. There are plenty of unprocessed or minimally processed options that will leave you feeling energized and nourished. My go-tos are pulses (beans, lentils, and peas), starchy veggies (spaghetti squash, yams, and roots), and whole grains (quinoa, brown rice, oats, and popcorn). While I advise my clients to eat these whole foods, there are packaged options formulated with healthier ingredients, such as Food for Life tortillas, Mary’s Gone Crackers ($12 for 2 bags; amazon.com) and Tolerant lentil pasta ($12, amazon.com). Just keep in mind that even with healthier options, portion size still matters.

RELATED: 10 Fat-Burning Carbs

Don’t forget about good fats

Previous research has suggested that a high intake of saturated fats, red meat, and dairy products may up the risk of lung cancer. Here are a few ways to cut back on these risky foods by swapping them for healthier alternatives: Instead of cheese and sour cream on a taco salad, go for creamy guacamole. Make a cheeseless pizza on cauliflower crust, loaded with veggies, and topped with satisfying olive tapenade or a dairy-free pesto. Try ice creams made from plant milks, like almond or coconut. And trade burger patties for versions made with salmon or black beans.

RELATED: 13 Healthy High-Fat Foods You Should Eat More

Make produce the star of your meals

Other research has suggested that diets high in vegetables and fruit help lower lung cancer risk. The best way to cut back on carbs, boost your intake of nutrients and fiber, and slash calories is to swap the ratio of veggies to starches in your meals. For example, instead of having a pile of pasta covered with sauce, sauté two cups (the size of two tennis balls) of veggies in EVOO with garlic and Italian herb seasoning; toss the sautéed veggies with a lean protein (such as three ounces of chicken breast, extra lean ground turkey, salmon, or white beans), and a half cup (half of a tennis ball) of a healthier pasta. In other words, make carbs the accent, rather than the main event.

Meet Cynthia Sass at the Health Total Wellness Weekend at Canyon Ranch April 22-24. For details, go to http://ift.tt/1AYb7dA.

Do you have a question about nutrition? Chat with us on Twitter by mentioning @goodhealth and @CynthiaSass. 
Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics. Sass is a three-time New York Times best-selling author, and her newest book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on Facebook, Twitter and Pinterest.

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Alcohol Abuse Common Among Med Students, Study Finds

WEDNESDAY, March 16, 2016 (HealthDay News) — Medical students may be more at risk for problem drinking, a new study says, citing burnout and school debt as two possible reasons why.

“Our findings clearly show there is reason for concern,” said study senior author Dr. Liselotte Dyrbye, an internist at the Mayo Clinic in Rochester, Minn. “We recommend institutions pursue a multifaceted solution to address related issues with burnout, the cost of medical education and alcohol abuse,” she said in a Mayo news release.

While the study found an association between being a medical student and a higher risk of alcohol problems, it did not prove a cause-and-effect relationship.

For the study, the researchers sent surveys to 12,500 medical students in the United States. About one-third responded.

The researchers found that about 1,400 medical students reported alcohol abuse or dependence. That’s about a third of medical students who responded. By comparison, about 16 percent of people who aren’t in medical school have an alcohol abuse or dependence problem, the study said.

Medical students had twice the rate of alcohol problems as surgeons, physicians and the general public, the study noted.

The researchers found a strong link between burnout factors such as emotional exhaustion and problem drinking among medical students. Other significant factors included: younger age, not being married, and large educational debt, the researchers found.

The average cost of medical school rose more than 200 percent from 1995 to 2014, the researchers pointed out. People graduating with a medical degree in 2014 had an average of $180,000 in educational debt, the researchers said.

Study first author Eric Jackson, a medical student at Mayo Medical School, said he recommends wellness programs in medical schools. These programs could help identify what’s adding to the stress, as well as help to remove barriers to mental health services, he said.

The findings were published online recently in the journal Academic Medicine.

More information

The U.S. National Institutes of Health has more about alcohol problems.

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Women With Alzheimer’s May Keep Verbal Skills Longer Than Men

WEDNESDAY, March 16, 2016 (HealthDay News) — In the early stages of Alzheimer’s disease, women tend to remember words better than men do, which could delay diagnosis in women, new research suggests.

The difference exists even though women and men have similar amounts of shrinkage in brain areas that show the earliest evidence of Alzheimer’s disease, according to the study involving hundreds of people.

“One way to interpret the results is that because women have better verbal memory skills than men throughout life, women have a buffer of protection against loss of verbal memory before the effects of Alzheimer’s disease kick in,” study author Erin Sundermann said in a news release from the American Academy of Neurology. Sundermann is a postdoctoral fellow in neurology at the Albert Einstein College of Medicine in New York City.

“Because verbal memory tests are used to diagnose people with Alzheimer’s disease and its precursor, mild cognitive impairment, these tests may fail to detect mild cognitive impairment and Alzheimer’s disease in women until they are further along in the disease,” she explained.

If the results are confirmed, doctors may need to adjust memory tests to make a better diagnosis, Sundermann said.

The findings were published online March 16 in the journal Neurology.

In an accompanying editorial, Mary Sano, associate dean for clinical research at the Icahn School of Medicine at Mount Sinai in New York City, wrote: “At a public policy level, the potential health care cost for under-detection or delayed diagnosis of women with Alzheimer’s disease or its early stages is staggering and should motivate funding in this area.”

More information

The American Academy of Family Physicians has more on Alzheimer’s disease.

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