Let’s first consider how loosely the term “addiction” is being used. This idea is mostly based on brain imaging studies where yes, the research has shown that reward from foods and drugs of addiction can stimulate the same regions of the brain, but that does not mean that the food is addicting. The brain indeed responds positively to foods and the reward circuitry in response to food has been well characterized.  Because we humans happened to find drugs of addiction which also lead to responses in the same region does not mean food is addicting, just that we were able to discover substances other than food that would also be rewarding.  The other very negative aspects of these drugs have little to do with their reward value.  Furthermore, in brain imaging studies there is more going on than just reward leading to activity. The activity in the brain is dependent upon numerous factors, including one’s fed state (hungry vs. satisfied), weight status (overweight vs. normal weight) and even stress level.

The notion of addiction to food would be similar to the notion of addiction to breathing.  Consuming food is a necessary biological function and one cannot jump to the conclusion there is an addiction present with any particular food. In fact, music, parental love or other pleasurable experiences can stimulate these same regions of the brain. Does this mean we have a defined addiction to all of these stimuli?  I, along with other scientists, would argue that addiction is not the issue, but rather overconsumption of food in general. The most extreme level of overeating is seen in binge eating disorder (BED), which has been shown not to be related to one particular food or food substance but to a whole realm of psychological factors. Research indicates those who have BED are most often normal or underweight with only approximately 35% being overweight, so in theory it is not what you are eating but how you are eating (Meule, 2011). Thus to claim the industry has developed “addictive” foods is complete fallacy and ultimately sets up a notion of “forbidden” foods or foods that we should avoid, which could in turn lead to binge eating.

Second, focusing on sugar, the human desire for sweet taste is innate.  It transcends all cultures, sex, age and race. Even amniotic fluid is sweet due to the amino acids it contains.  A newborn exposed to external sweetness for the first time readily accepts this taste stimuli, which assists in establishing feeding behavior.  Human breast milk is sweet, and in fact it is much sweeter than other milks. The innate response to taste stimuli also holds true with sour and bitter taste. Give a newborn a taste like lemon juice and it is immediately rejected. We know the association of sweet taste with carbohydrates can elicit satiety signals along with a sensory award, which can be described with sensory terms, such as “liking or “acceptable.” One must also recognize that many other factors beyond physiological signals affect how much is eaten, such as social setting, perception of appropriate amount to be eaten, portion sizes, habitual behavior, socioeconomic status, and age (Bellisle, 2012). When considering increased food intake, one must also consider lifestyle determinants. Recent research also suggests that television watching, alcohol intake and sleep deprivation has likely contributed to excessive eating (Chapman, 2012). Among the claims against sugar, Moss contends that the obesity crisis has also resulted from consumption of soda. However, the 2010 Dietary Guidelines Advisory Committee determined limited evidence shows that intake of sugar sweetened beverages is linked to higher caloric intake in adults. It should also be noted that published research of the relationship between sugar sweetened beverage and a variety of health outcomes are relatively poor quality (Weed, 2011). The reality is that it is not any one food or beverage or any one ingredient, like sugar but a multitude of factors which has led to high obesity rates.

Third, at the heart of sensory science of food is the desire to find an optimum level and combination of ingredients to induce liking or as Moss describes a “bliss point.” To imply the industry is manipulating consumers by ensuring the product has maximum acceptability is ridiculous. Would we say a chef who makes a great tasting recipe is trying to manipulate the consumer?  Of course the food industry or anyone preparing food tries to make it taste as good as they can.   But what food science has also done is to reduce spoilage, increase availability and variety and feed a planet of over 4 billion people.  Regardless of the product or ingredients, you will not find consumer tasting panels being conducted in conjunction with MRI scans of consumers’ brains to ensure maximum “addiction.” Any consumer focused industry actively seeks to ensure optimum consumer acceptability. For example, the automobile industry ensures the smell and touch of the leather, the music played when the doors open, or even the sound of the engine when started captures the buyer for the “optimum driving experience.” These types of examples are endless. Numerous and diverse industries use sensory science to determine consumer liking and ultimately purchase behavior. Why should the food industry be held to a different scientific approach? Foods that meet consumer preferences for taste, nutrition, affordability and convenience offer the most flexibility in building a healthful diet. Keep in mind this same science is used when developing an array of products, not just those containing salt, sugar, and fat.

Throughout the book, Moss provides limited testimonial from former employees of the industry, but then goes on to make his own interpretation, commentary, and judgment without any scientific merit. The very criticism he uses against industry regarding driving profits is the same type of argument one could use regarding his book and associated publicity increasing his own financial gain. In the end Moss claims he wants to empower consumers to understand how foods are produced so they can ultimately resist purchasing. Unfortunately continuing to play the blame game that the food industry is responsible for obesity, due to the “addictive” nature of these foods may only result in consumers, particularly those that are overweight feeling doomed. When books such as these destroy the confidence of consumers in their food supply the motivation to eat a balanced diet may quickly diminish. Foods are only beneficial to health if eaten – and are more likely to be eaten if they meet consumer preferences.

In light of February being American Heart Month, I am going to focus on a few facts of CAD. Risk factors include being overweight or obese, high blood pressure, high blood cholesterol and other blood lipids (fats), type II diabetes, tobacco use, and lack of physical activity.

With four of those six risk factors being nutrition-related, a good approach to heart healthy eating includes:

• A diet focused on vegetables, legumes, fruits, whole grains, fish, low-fat diary, nuts and seeds.

• A balanced amount of fats (monounsaturated and polyunsaturated) in the diet  with a decreased intake of saturated and trans fat.

• Monitoring sodium intake

Studies show that those that follow this type of diet can reduce their risk of CAD and even live longer. In the British Medical Journal a study reported findings on the dietary habits of more than 1.5 million participants for up to 18 years, and discovered that those who followed this type of diet experienced a 9 percent decrease in death from heart disease.

It is also important to emphasize that these dietary habits are necessary throughout one’s life in order to reduce your risk of CAD. Following a well-balanced diet, along with physical activity, can help support a healthy heart and a healthy you.

 Salsa and dips top the list of must have food items on game day, along with chips, chicken wings, and pizza. Somewhat surprisingly and encouraging, healthful options and salads were also cited as must-haves by more than 4 out of 10 people who plan to watch the big game. This is very encouraging to me as a dietitian, and reminds us that food can and should be both delicious and nutritious even at special occasions.

 Whether cooking at home, ordering takeout or delivery, or dining out, consider incorporating these tips into your dietary game plan on Sunday:

 • Choose tomato or fruit based salsa to pair with you chips. Not only do they taste great and are typically low in calories, but the tomatoes and fruit provide vitamin C and a boost of antioxidants. Or, try other vegetable- or legume-based dips, such as hummus or baba ganoush, to boost your intake of protein and fiber.

 • Pair your salsa and dips with whole grain pita bread or why not dip fresh vegetables instead?

 • If available, try boneless buffalo wings as an alternative to traditional fried wings. You can also mimic wing flavors by baking skinless chicken breast tenders marinated with BBQ or hot-wing sauce which will save on calories and fat.

 • Just like USDA’s MyPlate recommendation to make half your plate fruits and vegetables, make at least half your pizza toppings fruits and vegetables. Also pick whole grain dough when available.

 • Before digging into the more calorie-rich or indulgent foods eat a salad full of vegetables and topped with a low-fat dressing to help fill you up. That way, you can still enjoy the flavor of the more calorie-rich options, but you’ll eat less.

 • For a beverage, choose no-calorie or low-calorie options, such as un-sweetened iced tea or sparkling water flavored with fresh fruit. Light beer or a wine spritzer can also save on calories.

 • Make dessert fun by highlighting your favorite team’s colors, such as low sugar jello with fruit, or mix fresh strawberries and blueberries and top with a dollop of low-fat dairy topping.

 Go Ravens!

• Protein – consuming protein after a work-out helps build muscles as well as reduce muscle breakdown.
• Carbohydrates – our bodies need to refuel after physical activity. Carbs helps to refuel our muscles.
• Electrolytes – nutrients provided in milk such as calcium, potassium and magnesium can replenish what we lose when we sweat.
• Fluids – rehydrates our bodies particularly after intense sweating.
• Calcium and vitamin D – these essential nutrients strengthen our bones and can reduce the risk of fractures.
• B vitamins – these essential nutrients helps support energy production by helping to convert food  into energy.
• Nine other essential nutrients – to further assist our bodies in performing at its best!

Research studies have begun to compile multiple ways milk (regular and flavored milk) provides benefits as a post-exercise beverage. These documented benefits would include chocolate milk helping athletes refuel muscles after a workout; regular and chocolate milk building muscles after exercise and the impact it provides on reducing muscle damage that results from exercise; and how milk compares to other drinks for hydration after exercise, particularly replenishment of electrolytes and fluids. Studies have indicated that milk and/or chocolate milk may be as effective as commercial sports drinks.

The evidence is promising regarding milk and its impact on the body after a work-out. Overall milk contains protein, carbohydrates, fluids and electrolytes like many commercial sports drinks. Keep in mind, milk is relatively inexpensive compared to some sports drinks and most people are already in the habit of consuming milk. So next time after you work-out consume a glass of milk, it’s a winning combination!

Obesity or being overweight typically refers to one who has a high proportion of body fat. The clinical definition of obesity is a body mass index (BMI) of 30.0 or higher, which can be calculated as your weight in kilograms divided by your height in meters squared (BMI = [kg/m²]). If your BMI is between 18.0 and 24.9, you are considered to be normal weight. If your BMI is 25.0 and 29.9, you may be considered overweight. But does your weight always indicate whether you are healthy or at risk of disease? Can you have a “normal” weight and be fat at the same time?

A study from the Mayo clinic published in the European Heart Journal analyzed over 6,000 Americans with normal body weight, as measured by BMI, but who also had a high percentage of body fat. Based on the 9 year study, these individuals were at a greater risk of heart disease relative to those with low to normal percentage of body fat. A similar study published in the journal Circulation, also indicated similar results when examining 17,000 middle-aged men from Sweden. Overall people with a higher ratio of fat to muscle tissue, but not considered overweight may have an increased risk of heart disease.

The fat in our bodies is not stagnant or inactive. In fact, fat is a tissue with unhealthy properties which releases inflammatory agents that increases one risk of diabetes and heart disease. Although research is needed to determine whether a reduction in percentage of body fat can lower one’s risk of heart disease, we do know a little extra weight around the middle can increase your risk of heart disease regardless of whether you are normal- or over-weight. Based on the American College of Sports Medicine and the American Council on Exercise, body fat percentages between 25-31% for women and 18 to 26% for men are “acceptable”.

Eating a healthy diet is important to reducing body fat, however if you just restrict calories you are at risk of losing both body fat and lean muscle. Incorporating weight training as part of an intense regular exercise program can assist with building and maintaining lean muscle tissue. So don’t be fixated on weight or BMI, it doesn’t always provide the total picture on health.

Coffee contains nutrients, including magnesium, potassium, niacin, and vitamin E, which could contribute to the observed health effects of coffee consumption. Coffee also contains a substantial amount of antioxidants and is one of the greatest sources of antioxidants in the American diet due to the amount of coffee that is consumed.

Calories from coffee can add up depending on what you may add. Various forms of sweeteners, such as flavors, chocolate, syrups, and cream can increase the added sugar, fat and calories. To make it healthier you could choose fat-free milk and sugar-free syrup. You can also spice it up by adding cinnamon or vanilla powder which is a healthier alternative. Also keep in mind the larger the size coffee and the more extras you add, the more the calories can add up. Keep track of your portion sizes.

Go enjoy a cup of coffee. You may be positively affecting your health.

*Look for future posts regarding the health benefits or detriments to caffeine consumption* 

Serving Size

Makes 6 servings

Cook Time

Preparation: 25 minutes

Bake: 25 minutes

Cool: 10 minutes

Ingredients

1 lb. sweet potatoes and/or carrots

2 tsp. olive oil

1/2 cup white whole wheat flour 

2 eggs, lightly beaten. Can also substitute 4 egg whites or egg beaters

2 Tbsp. water

1 cup fine dry bread crumbs

1/2 cup grated Parmesan cheese

1 Tbsp. olive oil

Directions

1. Preheat oven to 400°F. Lightly brush a 15x10x1-inch baking pan with olive oil. Peel vegetables and cut into thin wedges that are 3 to 4 inches long. Toss vegetables with 2 teaspoons of oil. Place the vegetables on the prepared pan and roast them for 10 minutes. Remove from oven. Transfer vegetables to a tray to cool until they can be handled (about 10 minutes).

2. While vegetables are cooling, in a shallow bowl, add flour. In another shallow bowl, combine eggs and water. In a third shallow bowl, stir together the bread crumbs and Parmesan cheese.

3. Coat the same baking pan with the 1 tablespoon oil. When the vegetables are cool enough to handle, dip them a few at time in the flour mixture, then the egg mixture, then the bread crumbs, coating them evenly. Arrange coated vegetables in a single layer in the prepared pan.

4. Roast for 15 minutes or until vegetables are brown and crispy on surface. Serve warm.

Tips

These fries are high in vitamin A, potassium, antioxidants (carotenoids) and fiber. You can also substitute carrots for the sweet potatoes.