Types of yogurts abound, such as Greek, Bavarian, soy and Icelandic.

By Karen Ansel, M.S., R.D.

Yogurt has long been a convenient, tasty source of calcium and protein, and now research reveals it may also help you stay slim. A Harvard University study identified several foods linked to lower body weight and yogurt topped the list, beating out fruits, vegetables and whole grains.

Why is yogurt a natural diet food? One reason could be its live bacteria cultures. “There’s a very strong link between the type of bacteria in your gut and the tendency for obesity,” says Daniel O’Sullivan, Ph.D., a professor of food science and nutrition at the University of Minnesota in St. Paul, MN. “You can look at a person’s intestinal flora and see if the type of bacteria they harbor promotes obesity or leanness.” What’s more, traditional yogurt is rich in other compounds linked to lower body weight, such as calcium and whey protein.

These days, traditional yogurt has quite a bit of company in the diary aisle. There’s been an explosion in alternative yogurts such as Greek, Icelandic, soy, rice, sheep’s milk, goat’s milk and even coconut. Each of these delivers a probiotic boost, but they’re not all necessarily natural health foods. “Just because it’s called yogurt doesn’t automatically make it good for you,” says Bonnie Taub-Dix, M.A., R.D., author of Read It Before You Eat It (Plume, 2010). See how yogurts stack up below.

Bavarian Yogurt
The newest type on our radar, this lowfat European creation made by Ehrmann USA is richer and creamier than most standard yogurts. That makes it the perfect pick if you find Greek varieties too dense but traditional American-style too runny. Unlike Greek yogurt, which gets its thick texture and impressive protein content from copious quantities of milk, Bavarian yogurt is beefed up with thickeners such as cornstarch, carrageenan and guar gum. The end result: luxurious flavor and texture, yet less protein than Greek yogurt and half the calcium of conventional. Because it’s available only in fruit flavors, it’s perfect for snacking and smoothies but not for dips, sauces and salad dressings.

Cow’s milk yogurt
“Our modern food supply is so sterile, we don’t eat very many bacteria, especially good ones,” says Mary Ellen Sanders, Ph.D., a Dairy and Food Culture Technologies consultant based in Centennial, CO. Traditional cow’s milk yogurt is an easy way to fill the void. But while many brands boast multiple strains of probiotics such as L. bulgaricus, S. thermophilus, L. acidophilus, Bifidus and L. casei, the number of probiotic strains isn’t nearly as important as the total number of live bacteria in each container. To make sure you’re getting the optimal amount of beneficial bugs in any yogurt — traditional or alternative — look for the “Live & Active Cultures” seal of the National Yogurt Association, which guarantees a minimum of 1 million live bacteria per gram.

Soy yogurt
Soy yogurt is a smart alternative for vegans, the lactose intolerant or those who just don’t do dairy. Like cow’s milk yogurt, it provides a healthy dose of complete protein, but it may not contain as much calcium. Compare nutrition labels to find a brand that’s been fortified with at least 25 percent of the daily value for calcium.

Greek and Icelandic yogurt
Greek and Icelandic yogurts are so rich and creamy it’s hard to believe they’re good for you. Both are made by straining yogurt to remove excess liquid, producing a thick, velvety creation. While Icelandic yogurt — or skyr — is always made with nonfat milk, Greek yogurt may or may not be fat-free and is also slightly thicker.  (Be mindful that the difference between nonfat and classic Greek yogurt can be 20 grams of fat.) Producing either one requires three times the amount of milk needed to make traditional yogurt, so they’re packed with protein. Some calcium, however, is strained away during processing. Greek yogurt is now even being used for frozen treats!

Rice yogurt
Made with brown rice, this yogurt dishes up plenty of whole grains. In fact, one container has as much fiber as a slice of whole-wheat bread. Just keep in mind that it can be higher in carbs and calories — and substantially lower in protein —than traditional yogurt. Like soy yogurt, it may not contain calcium unless it’s been fortified.

Sheep’s and goat’s milk yogurt
These yogurts deliver a more complex, tangy flavor than traditional yogurt, and provide loads of protein and calcium. Since sheep’s and goat’s milk yogurt are usually full-fat, they’re substantially higher in total and saturated fat than most cow’s milk yogurts, which are often made from reduced- or nonfat milk. “One container of goat’s milk yogurt can have as much fat as four pats of butter,” says Taub-Dix. “If you really love these rich yogurts, make them a ‘sometimes’ food to have instead of a bowl of ice cream.”

Coconut milk yogurt
Coconut is sprouting up everywhere lately, and yogurt is no exception. While coconut milk yogurt is lower in carbs than traditional sweetened yogurt, it’s higher in fat and saturated fat and has practically zero protein. Like sheep’s and goat’s milk yogurt, save this for an occasional treat.

Illustration credit: Gilbert Ford

Getting a good night's sleep may be more important to your psychological and physical well-being than you think.

By Jillia Fongheiser

Too often, a little shut-eye is sacrificed here and there to accommodate our busy lifestyles. But can missing out on sleep really take a toll on immunity, learning ability, mood — and even looks? Read on for answers to your most important sleep questions.

Can sleep loss make you sick?

YES. Adequate sleeps bolsters your immune system, making it easier for your body to fight off illness and infection. Several studies have shown sleep deprivation decreases antibody response when the body is exposed to illness.

In fact, a study from the University of California, San Diego showed that just one night of inadequate sleep reduced immune function by 72 percent. However, after only one night of recovery sleep, immunity was back to normal.

Is pulling an all-nighter really a bad idea?

YES. Declarative memories, aka facts, are best remembered when someone gets deep slow-wave sleep during the night. Sleep is made up one stage of REM (rapid eye movement) and four stages of non-REM sleep; of these, the deeper stages are characterized as slow-wave sleep. Memories are consolidated during this period as the brain reprocesses and reactivates recently learned facts.

In an experiment conducted at Harvard Medical School, participants learned a visual task, and were subsequently tested on what they learned the four following days. One group of participants was sleep-deprived on the first night after learning the task, but received adequate sleep on subsequent nights. Those who got a full night’s sleep after learning the task improved their performances each day, but the sleep-deprived group never performed as well — suggesting a lack of sleep in the first 24 hours after learning something severely reduces the chance of forming necessary memories.

Staying up all night isn’t just a bad way to prepare for a big presentation or meet a deadline, either — it could be deadly. A study published in Nature showed that automotive driving performance starts to degrade after about 16 hours of continuous wakefulness; by 22 hours of wakefulness, driving skills are impaired as much as if you had a blood-alcohol level of .08, which is considered legally drunk in the United States.

Can sleep loss cause diabetic symptoms?

POSSIBLY. The body’s response to sleep loss can mimic insulin resistance. A precursor to diabetes, this condition is marked by the body’s inability to recognize the hormone insulin properly and to use glucose efficiently. A University of Chicago study showed that after five consecutive nights of four hours of sleep, previously healthy adults’ glucose tolerance was decreased by more than 40 percent, putting them in a pre-diabetic state. Some even argue that sleep is as important as diet to controlling blood-sugar levels and fending off diabetes.

Can sleep loss cause weight gain?

YES. Another University of Chicago study found that after getting only four hours of sleep for two nights in a row, participants had an 18 percent reduction in the hormone leptin, which controls satiety, the signal to the brain to stop eating. In addition, ghrelin, the hormone that triggers hunger, increased by 28 percent, and appetite for carbohydrates increased by 30 percent.

If you still aren’t convinced, the Nurses’ Health Study — a longitudinal study that followed 70,000 women for 16 years — found that women who slept five hours or less per night had significantly increased body weight compared to those who slept seven to eight hours.

Is crankiness due to sleep deprivation just a myth?

NO. Even minor annoyances seem magnified after a sleepless night, and the reason is more than just sleepiness. After a day with little sleep, we remember significantly more negative than positive events from the previous hours and we are more likely to respond to negative aspects during our day. Researchers believe that lack of sleep somehow affects the connection between the prefrontal lobe of our brain (where reasoning occurs) and the amygdala (the part of our brain key in generating emotions), resulting in an overactive, emotionally reactive brain.

Is there any truth to the need for “beauty sleep?”

YES. In a Swedish study, researchers took photos of participants after eight hours of sleep and again after an average of five hours’ sleep. The photos were then rated by another group, who ranked the sleep-deprived people in the images as less healthy and less attractive than the photos depicting the same people well-rested.

Photo credit: Dmitriy Shironosov

Research has shown that overconsumption of junk food might indicate more than a mere lack of willpower.

By Josie Rubio

Snack-food companies have been teasing consumers for years with advertising slogans such as Pringles’ “Once you pop, you can’t stop.”

But results from an animal study conducted at the Scripps Research Institute in Jupiter, FL, that came out last year suggest there’s more to our junk-food binges than a mere failure of willpower. Overconsumption of junk food created addiction-like changes in lab rats’ brains — similar to what is seen in those addicted to drugs such as nicotine, cocaine and heroin, says Paul Kenny, Ph.D., neuroscientist and study co-author.

One group of rats ate its usual diet of nutritious chow, while a second group had limited access to junk food. The third group got unlimited amounts of high-calorie treats, such as bacon, sausage, cheesecake, poundcake and candy bars. The junk-food group quickly became obese, consuming twice as many calories as the control group.

This behavior was attributed to the overload of the brain’s reward pathways by sugary, fatty foods, says Kenny. “What you’re left with are these hyporesponsive [under-responsive] reward pathways, so you now need the ‘drug’ just to feel normal, if you will,” he says. “We think that’s probably at the heart of drug addiction.”

During the experiment, a light signaled an oncoming unpleasant (but not painful) shock that arrived along with the serving of junk food. While the other two groups of rats stopped eating in anticipation of the shock, the obese rats continued to eat. “They just wanted their cheesecake,” Kenny says. “We were able to trigger the development of this addiction-like, compulsive feeding behavior that was remarkably resistant to anything that was going on in the environment — and that’s basically addiction.”

In fact, Kenny’s all-junk-food rats later showed an aversion to their regular healthy chow, refusing to eat it for several weeks. “The brain had changed how it processes food reward,” Kenny says.

“For humans, foods that are really high in fat and sugar activate that rewards system even more than natural food rewards like broccoli and that sort of thing,” says Joe McClernon, Ph.D., associate professor in the Department of Psychiatry and Behavioral Sciences of Duke University Medical Center in Durham, NC, who studies drug craving and reward systems to develop smoking cessation and obesity treatments.

Identifying common ground between obesity and addiction research is beneficial to finding treatments, says McClernon. “It opens up new possibilities in terms of treatment options now that we’re starting to study these problems using some of the same tools and techniques.”

Read about the latest findings about junk food and our brains in “Food Addiction: For Real?” in the September/October 2011 issue of VIVmag.

Photo credit: Laura Doss

A late-night snack isn't going straight to your thighs because of timing. But what you choose to eat is still important.

By Alice Lesch Kelly

There’s a lot of dumb advice out there that sounds smart, either because there’s a grain of truth in it or because we’ve heard it so many times. So beware! Not everything that sounds good is good for you: We debunk four familiar diet tips that seem to make sense but are secretly bad advice.

The Myth: Smelling apples and bananas can trick your brain into thinking you’re full.
The Facts: There is no credible evidence that the scent of fruit aids in weight loss. However, replacing high-fat, high-calorie foods with fresh fruits and vegetables will boost your odds of losing excess pounds. What’s more, eating lots of fruits and vegetables can reduce your risk of stroke, cardiovascular disease and some kinds of cancer. Aim for at least five servings a day (nine is ideal) and be sure to include a mix of colors.

The Myth: Use your “goal weight times 10″ calculation for calorie counting.
The Facts: It may be difficult to get the nutrients your body needs if you eat less than 1,500 calories a day, so weight times 10 is inaccurate for anyone with a goal weight under 150 pounds. What’s more, it doesn’t take activity into account — very active people need far more calories than sedentary people, notes Amy Jamieson-Petonic, R.D., a spokeswoman for the American Dietetic Association and director of wellness coaching at the Cleveland Clinic. Height, muscle mass and age also factor into the calorie equation.

The Myth: A late-night bowl of ice cream will travel directly to your thighs and transform itself into giant globs of fat.
The Facts: Whether and when the food you eat is converted into body fat depends on many factors, but timing isn’t one of them, according to Jamieson-Petonic. What you eat and drink, your metabolism rate and your level of physical activity all contribute to how and when your body stores fat.

That said, many people tend to overeat in the evening, and eating before bedtime is linked to insomnia and gastrointestinal reflux. If you must have something, choose a light snack that contains carbohydrates and protein, such as high-fiber cereal with lowfat milk or a slice of whole-grain toast with a tablespoon of peanut butter. Jamieson-Petonic recommends avoiding gastric irritants such as caffeine, chocolate or highly acidic foods.

The Myth: For people with type II diabetes, sugar is the bad guy.
The Facts: More than 25 million Americans have diabetes. In people with type II diabetes, the body does not produce enough insulin or fails to use insulin, a hormone that normally ushers sugars from food out of the bloodstream and into the body’s energy storehouses. As a result, too much sugar remains in the blood, damaging the cardiovascular system and vital organs.

At least 54 million more have pre-diabetes, a condition in which blood sugar is above normal but not high enough for a diabetes diagnosis. Although its cause is unknown, doctors do know that genetics and lifestyle factors play a part in developing the disease.

People with a family history of diabetes or a personal history of pre-diabetes should practice portion control, maintain a healthy weight, exercise and see their doctor for regular checkups and blood tests. You don’t have to eliminate chocolate or other sweets, but you should eat those foods in moderation to keep your weight in check.

Photo credit: Tooga/Getty Images

Avoiding avocados because of the fat content? Good news: avocados are good for you!

By Nancy Gottesman

The avocado’s rich, creamy consistency has been scaring off figure-conscious women for decades. But recent research — and a reminder of the actual fat and calories an avocado contains — may help reverse that trend. Give in to temptation: This green fruit is good for you!

Here are five reasons to eat avocados:

1. Scientists at The Ohio State University discovered that nutrients taken from Hass avocados (the most readily available variety in the U.S.) can destroy or prevent the growth of precancerous cells that lead to oral cancer. The avocado’s powerful plant compounds (aka phytochemicals) may explain the benefit, according to researchers.

2. The avocado is virtually the only fruit that contains monounsaturated fat, the type that lowers your bad cholesterol, or LDL, and triglyceride levels (both of which are markers for heart disease).

3. Avocados are packed with lutein, an antioxidant that helps maintain eye health.

4. Two tablespoons contain nearly 20 beneficial vitamins and minerals (including vitamin C, vitamin E, folate, iron and potassium).

5. When you spread avocado on toast or sandwiches, toss it in salads or use it in a dip instead of traditional fatty foods (sour cream, cheddar cheese, mayo, butter), you really do save calories and fat!

Salt in the only spice in your pantry that doesn't go bad. You should keep an eye on the age of all others.

When milk or bread is past its prime, it leaves little doubt. And we know to keep a close eye on medications’ expiration dates. But how many of us have spice racks boasting bay leaves left over from 1992?

“I can’t believe what I find in people’s pantries — spices that are five, 10, even 15 years old,” says Michael Schulson, chef, restaurateur and former host of such TV shows as the Style Network’s Pantry Raid and TLC’s Ultimate Cake-Off. “And no one is more surprised than their owners, who just lost track of when they last bought spices.”

So how long should you keep spices?

Extracts 4 years (except pure vanilla, which lasts indefinitely)

Whole Spices 3-4 years

Ground Spices 2-3 years

Dried Herbs 1-3 years

Seasoning Blends 1-2 years

Schulson encourages home cooks to try the McCormick Fresh Tester. Rules of thumb for assessing freshness include color — if the product looks faded, the flavor likely is too — and weak aroma. Protecting spices from moisture, heat and direct sunlight will help their longevity.

Schulson likes to create meals and snacks by starting with the spices. “Use any combination of sage, oregano, thyme, basil and parsley to create an Italian dish,” he suggests. “Once you know your spice, add lean meat to create a flavorful dish.”

Spices also can turn the ordinary into the extraordinary. Jazz up healthy brown rice with a mix of ginger, garlic, sesame seeds and black pepper for a tasty Asian flavor. Add a pinch of truffle salt to butter-free popcorn for a gourmet touch.

Like a cocktail party, a cheese tasting works just as well for intimate get-togethers (a book-club gathering or end-of-week work celebration) as it does for larger events (such as an anniversary or birthday party). The three party-planning principles listed below are the same no matter how many guests you are entertaining; just add some wine and a few condiments, and you’ll soon be ready to take your friends, family or co-workers on an edible adventure they will remember long after they leave your living room.

1. Choose up to five interesting cheeses
“Any more than five cheeses and the palate becomes confused,” says Los Angeles-based cheese expert Barrie Lynn, founder of The Cheese Impresario.

For variety, you may want to pick a cow’s-milk cheese, a goat cheese and a sheep cheese. But you would do just as well with a tasting featuring several types of blue cheeses or a grouping of cheeses from the same geographic region, like Wisconsin. A little goes a long way when it comes to this flavorsome food, so count on just 4-6 ounces of cheese per person.

2. Round out your buffet spread with an  assortment of condiments
These can include wildflower honey, artisanal jams, fresh and dried fruit, nuts, seeds, and unusual breads and crackers.

3. Pop open a bottle of bubbly
Italian Prosecco can stand up to just about any cheese. A grown-up nonalcoholic sparkler that’s herbal-based, like Britain’s Aqua Libra, is also a nice touch.

ONLINE RESOURCES

No cheese shop near you? Check out these terrific links:

For more about cheese, visit wisdairy.com. This educational site offers complete information on how cheese is made, including a video so you can learn all about the process.

Or shop online at one of these fine cheese retailers:
Artisanal Premium Cheese
The Cheese Store of Beverly Hills
Murray’s Cheese

Don’t crash diet. If you fast in the weeks before your trip, you’ll just end up slowing your metabolism, which leads to rapid weight gain when you start eating normally during your trip.

Stroll around the airport. Nix the moving sidewalks and stroll laps around the terminal when you have a roller bag. Window-shop while you kill time. Anything to make up for the calories you won’t burn sitting on a plane.

Bring healthy snacks for the flight. Nuts, protein bars or fruit are great choices. Or eat a satisfying meal, such as a sandwich or salad, prior to departure.

Drink water. Hunger and thirst can feel similar, and since air travel dehydrates you, drink plenty of water before and during the flight. And minimize alcohol and caffeine consumption on travel days.

Plan snacks ahead. If your hotel has a fridge, find a local market and get some cottage cheese and fruit to snack on. Bring nuts, fruit or energy bars when you go sightseeing.

Live a little! Feel like having dessert or wine? Skip the bread and potatoes. Splurge on regional food items and house specialties, not chips or junk food.

Skip sugary beverages and cocktails. Margaritas and daiquiris contain up to 500 calories and can easily pack on 1-2 pounds a week. Is it really worth it? Treat yourself to one on your first day; then avoid drinking your calories for the rest of the trip.

Stay true to your eating plan. Stick with protein-based meals and snacks, high-quality carbohydrates and reasonable portions most of the time.

Get extra physical activity each day. Swim, snorkel, bike the countryside, go for walks after dinner, go dancing.

Back home, go food-shopping ASAP. It’s important to get back on track with your nutrition program right away. By filling the fridge with healthy food as soon as you return, it guarantees you’ll stick to your plan.

Myth No. 1: Occasionally following a fad diet to quickly drop pounds is OK.
Fact: Many fad diets are developed by folks with no science or health background. Some fad diets can even be harmful to people with certain health problems. When trying to lose weight, consult a registered dietitian who can customize a healthy eating program that works for you.

Myth No. 2: Children or pregnant women should not follow a vegetarian or vegan diet.
Fact: A healthy vegan/vegetarian diet is safe for both children and pregnant women. Consulting a registered dietitian is a good way to make sure the correct amount of calories, vitamins and minerals are being consumed for healthy growing bodies.

Myth No. 3: Margarine has fewer calories than butter.
Fact: Regular stick margarine and stick butter contain the same number of calories: about 35 per teaspoon. Look for margarines that are free of artery-clogging trans fats, and choose partially hydrogenated oil-free margarines such as Earth Balance or Smart Balance. Use butter sparingly since it’s high in unhealthy saturated fats.

Myth No. 4: A rich, creamy chocolate sundae before bedtime is more fattening than the same sundae eaten at lunchtime.
Fact: Timing has no direct effect on how your body uses calories — what you eat, not when, makes the difference. No matter when they’re eaten, excess calories can add up to extra body fat.

Myth No. 5: Potatoes and bread are fattening.
Fact: By themselves, neither is high in calories — 88 calories for a medium potato and 70 calories for an average-size slice of bread. And potatoes (including sweet potatoes) and whole-grain bread are great sources of carbohydrates; both are high in fiber and, therefore, filling.

The ADA recommends getting your nutritional information from those who know it best: a registered dietitian or other knowledgeable health-care provider. For a list of ADA-recommended resources, including books and websites, log on to eatright.org. Take the time to know the facts and you’ll be on your way to making informed decisions — and losing weight — based on science, and not the next celebrity diet fad.

The survey found that there were six “diet disconnects” that reveal how much (and how little) Americans know about diet and exercise. Read on to learn what the survey found and what you need to do to refresh your diet know-how.

1. On Calories

The Good News: Seventy percent report that they are trying to improve the healthfulness of their diet in order to lose weight.

The Bad News: Only 11 percent know the number of calories they should consume each day.

The Solution: American Dietetic Association spokeswoman Susan Moores, M.S., R.D., believes that calorie consumption is a significant piece of the weight-management puzzle. “The reality of it is that many people would prefer to not count calories,” she says. “Many people are unaware of not only how much they should have, but how that number equates to the foods they are eating and drinking.” For your daily recommended intake of calories, go to calorie-count.com.

2. On Diet & Exercise

The Good News: A clear majority (84 percent) report being physically active, for health benefits, at least once a week.

The Bad News: Nearly half (44 percent) who report being physically active say they do not “balance diet and physical activity” to manage their weight.

The Solution: For weight loss or maintenance, once a week is simply not enough. Most health-care professionals recommend you work out at least 30 minutes five times a week.

3. On Breakfast

The Good News: Ninety percent agree that breakfast is an important meal to achieve a healthful diet.

The Bad News: Less than half (49 percent) report eating breakfast every day.

The Solution: Whip up your breakfast in the form of a smoothie to save time. Check out our “Saturday Morning Smoothie” recipe for inspiration.

4. On Fats

The Good News: Concern about the types and amounts of fats consumers include in their diet is up from a year ago (72 percent vs. 66 percent), and they are specifically trying to consume less trans fat.

The Bad News: Consumers are unclear about which fats are healthful. For example, Americans report trying to consume less polyunsaturated fat, one of the fats recommended for health benefits.

The Solution: Limit saturated fats, trans fats and partially hydrogenated oils (found in prepackaged or fast foods). Choose monounsaturated fats (found in olive, canola and peanut oils and avocados) and polyunsaturated fat (found in safflower, sesame, soy and sunflower-seed oils and nuts). Foods with omega-3 fatty acids (found in flaxseed oil and fish) are also a good choice.

5. On Carbs

The Good News: More than 70 percent say they are trying to consume more carbohydrates like whole grains.

The Bad News: More than 50 percent remain concerned with the amount of carbohydrates they consume, which is not surprising given the attention to fad diets that promote decreased consumption of carbohydrates.

The Solution: If you are trying to lose weight, choose high-fiber carbohydrates (found in whole-grain foods) that take longer to digest, leaving you feeling fuller, longer. “I’m glad that consumers are understanding the importance of healthier carbs like whole grains and fiber as part of a balanced diet,” says Melina Jampolis, M.D. “I would definitely advise against consuming less than three servings a day of whole grains long term if you are aiming for optimal health.” For more reasons why you need carbs in your diet, click here.

6. On Health Benefits

The Good News: Consumers agree that consuming specific foods and beverages can provide health benefits beyond basic nutrition.

The Bad News: More than 50 percent of Americans say they currently do not consume foods or beverages that deliver these benefits.

The Solution: Let’s face it — you know a piece of fruit is better for you than a Twinkie. The best way to change your habits is to make smart choices at the grocery store. For a comprehensive list of healthy foods to buy at the market, check out our shopping list.