Nursing

Foods with a low glycemic value, like those emphasized in the South Beach Diet, help decrease blood-sugar response. Log onto http://www.lowglycemicdiet.com/gifoodlist.html or http://www.the-gi-diet.org/lowgifoods/ for a list of low-glycemic foods.

The average grapefruit contains 90% water and only 39 calories, making it a food of low energy density.³ But grapefruit inhibits an intestinal enzyme that's responsible for the breakdown and absorption of some drugs, so its consumption can lead to side effects or drug toxicity. See the Mayo Clinic's Web site for a list of drugs that can cause problems with grapefruit consumption.⁹

Apples: An apple a day is not just for keeping the doctor away. It can also help keep unwanted pounds away, according to a weight loss study involving 411 women over a 12-week period. Two groups followed the same diet, but one group also ate an apple or pear three times a day, and the other group ate oat cookies three times a day. The fruit group lost more weight and experienced a decrease in blood glucose as compared to the cookie group.¹⁰ Apples also have the strong antioxidant catechin (mainly in the peel),¹⁴ and both apples and pears are loaded with soluble fiber and water, which lowers their energy density and their glycemic value.³ Braeburn apples have more acid and less sugar, with only 80 calories in a medium apple. Jonagold apples contain the highest concentration of catechin—but don't remove the skin.¹¹ Or try a medium Asian pear, a water-dense 51 calories with 4 gm of fiber.³

Water: Water is essential for the survival of life.⁵ Sixty percent of our bodies is water, which is involved in all of our chemical processes. Burning calories requires an adequate supply of water. Dehydration is often mistaken for hunger. If you're not drinking enough fluids, you may find yourself eating more to rehydrate. Consider drinking at least eight ounces of water six or more times per day.

Barbara Rolls, PhD, author of The Volumetrics Weight-Control Plan, suggests that incorporating water into food plays a crucial role in controlling hunger. Water adds volume to food, making it look larger and providing satiety with fewer calories. Also, when water is bound to food, it slows absorption and lasts longer in the stomach. Rolls recommends that you eat "water-rich dishes" such as soups and stews to help you feel fuller with less food. Most vegetables are water-dense, so a salad before your meal is also a good choice—just go light on the dressing!¹²

Tea: Don't like water but need a way to meet your thirst requirements? Try black, green, or oolong tea. Green tea is especially rich in flavonoids and several polyphenols, particularly catechin. This antioxidant aids in digestion, fat oxidation, and energy expenditure, and may moderate blood sugar and insulin. A 12-week double-blind study concluded that daily consumption of tea containing 690 mg of catechins reduced body fat.¹³ In another study,¹⁴ green tea was concluded to have thermogenic properties and promote fat oxidation. The study also found that its thermogenic properties don't increase heart rate, so it's appropriate for people with hypertension and other cardiovascular complications.

Making every calorie pull its weight

One of the reasons we overeat is because we restrict calories or food groups. This drives us to eat less-nutritious foods and slows our metabolism to its survival mode. If you're eating empty calories, your metabolism doesn't have a reason to react. Instead, make your metabolism work for you. Eat healthful, nutrient-dense foods that slow insulin spikes and take longer to digest. And steer clear of processed foods; if refined sugars or white flour are listed in the first few ingredients on a food label, put it back on the shelf. If you can do this, and add several of the foods discussed in this article to your daily diet, you've won half the battle!

DANA D. STERNER, RN, is an exercise instructor and personal trainer in Boonsboro, MD.

Grab one of these muffins for satisfaction on the go Skipping breakfast is tempting, due to our fast-paced schedules and often irregular shifts. But you need to start with a satisfying, nutritious meal, or you may find yourself playing catch-up with empty calories for the rest of your day! My muffin recipe will allow you to grab something convenient and healthful on your way out the door—and they’ll stay fresh for several days.

Fruit and Oat Muffins½ cup rolled oats (not quick oats)½ cup low fat butter milk (skim milk also works) 1½ cup whole wheat flour 1 tsp. baking powder ½ tsp. baking soda ½ tsp. ground cinnamon 1 medium orange ½ cup sugar (sugar substitutes do not work as well) ¼ cup canola oil 1 whole egg 1 cup fresh or frozen blueberries, peaches, or raspberries All-Bran (optional; enough to sprinkle on top about halfway through baking) ½ cup chopped walnuts or hazelnuts (optional)

• Preheat oven 400º F. Stir together oats and buttermilk in small bowl and set aside.
• Whisk flour, baking powder, baking soda and cinnamon in medium bowl and set aside.
• Grate zest from orange in a large bowl. Squeeze ½ cup orange juice and add to zest. Whisk in sugar, oil, and egg until mixture is smooth.
• Blend in oatmeal mixture, followed by flour mixture. Stir until ingredients are just combined, then gently fold in fruit and nuts. Spoon batter into lined muffin pan.
• Bake for 15 –18 minutes or until toothpick inserted in center of muffin comes out clean. Yield: 12 large muffins, about 150 – 180 calories per muffin.

1. Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411.
2. Howarth, N. C, Saltzman, E., and Roberts, S. B. (2001). Dietary fiber and weight regulation. Nutrition Rev, 59(5), 129.
3. USDA Agricultural Research Services Nutrient Data Laboratory. (2008).
http://www.nal.usda.gov/fnic/foodcomp/search. (27 Apr. 2008).
4. Layman D. K., et al. (2003) A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutrition, 133(2), 411.
5. Ganong, W. F. (2003). Review of medical physiology (21st ed.). New York: McGraw-Hill.
6. Crovetti, R., Porrini, M., Santangelo, A., and Testolin, G. (1998). The influence of the thermic effect of food on satiety. Euro J Clin Nutrition, 52(7), 482.
7. Westerterp-Plantenga, M. S. et al. (2006) Dietary protein, metabolism, and body-weight regulation: Dose-response effects. Int J Obesity, 30, S16.
8. Fujioka. K., Greenway, F., et al. (2006).The effects of grapefruit on weight and insulin resistance: Relations to the metabolic syndrome. J Medicinal Food 9(1), 49.
9. MayoClinic.com “Grapefruit juice drug interactions access.” 2008. http://www.mayoclinic.com/health/food-and-nutrition/AN00413 (25 Apr. 2008).
10. De Oliviera, M., Sichieri, R., and Moura, A. (2003). Weight loss associated with a daily intake of three apples or three pears among overweight women. Nutrition J, 19(3), 253.
11. Boyer, J., and Hai Liu, R. “Apple phytochemicals and their health benefits.” 2004. http://www.nutritionj.com/content/3/1/5 (29 May 2008).
12. Rolls, B., and Barnett, R. A. (2000). The volumetrics weight-control plan. New York: HarperCollins.
13. Nagao, T., et al. (2005). Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. Am Journal Clin Nutrition 81(1), 122.
14. Dulloo, A. G., et al. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am Journal Clin Nutrition 70(6), 1040.