NeverStopLearningEver

2006-10-06T18:42:00.000-07:00

Mood altering foods

Fill up on fiber.
If you feel de-energized and hungry when your meal wears off, try adding some fiber to your fare. Pectin, a type of water-soluble fiber found in fruits such as apples and oranges, has been shown to help people feel full longer by delaying emptying of the stomach. When people swallowed a 5-gram dose of pectin (extracted from apples) with their meal, they felt full for up to 4 hours. An added benefit is that pectin also helps lower blood cholesterol levels.

Snack intelligently.
If you're just plain tired, eating a small snack can perk you up. Keep these snacks high in nutrient-packed, carbohydrate-rich foods and light on calories (stay under 200). If the snack is crunchy, really hot, or really cold, it will help wake up your senses. Here are some healthful examples:
• One frozen fruit bar
• 8 ounces of drinkable fruit-flavored yogurt mixed with 4 ounces of club soda
• One ready-to-eat cereal bar like Nutri-Grain tossed in the microwave for less than a minute and then spread with 1 tablespoon fat-free cream cheese
• One sorbet "sandwich" (3 tablespoons strawberry sorbet wedged between two caramel corn rice cakes)
• One small package of precut veggies with reduced-fat dip

Avoid a java jag.
Drinking a cup or two of coffee improves feelings of alertness and clearheadedness and may even bolster your performance on monotonous tasks such as typing or filing. But moderate use of this pick-me-up can easily brew into a caffeine habit that may actually zap your energy and cause fatigue. People who perpetually have a cup of coffee, tea, or cola in their hands have developed a dependency. Without a steady allotment of the stimulant throughout the day, they feel tired, irritable, and even headachy (a symptom of withdrawal). In short, they're caffeine junkies.

If you view coffee or other caffeinated beverages as a life source without which you can't function, try phasing caffeine out a little at a time to regain your own natural energy. Start your "detox" by cutting one-fifth of your typical daily caffeine intake for a few weeks. You may experience fatigue or headaches for a day or two as your body goes through withdrawal. When you've adjusted to this amount, continue gradually cutting back. Once you're down to a cup or two in the morning, you can decide whether you want to eliminate caffeine altogether.

Ditch the diet.
According to research, people who cut calories to slim down perform poorly on tests of memory and mental processing. One study compared the mental performances of people on weight-reducing diets to the performances of those who weren't dieting. The researchers likened the slowed mental performance seen in dieters to being intoxicated by alcohol.

While some researchers argue that poor mental performance stems from an inadequate flow of energy to the brain, the researchers who did the study theorize that the results of the study reflect dieters' feelings of anxiety. When dieting, most people start obsessing over the foods that they are trying not to eat as well as worrying about the success of their dieting efforts. This type of distraction affects mental processing capacity. The effects were more serious in dieters who weren't losing weight than in those who were, supporting the theory that anxiety may play a role in undermining mental performance.

If you're limiting your calories to lose weight, avoid radical dieting, which is sure to leave you feeling drained. The best route to weight loss is to boost your activity level to burn more calories while simultaneously making small adjustments to your eating habits. You have better things to do than worry about your next meal.

When You're Sleepy
If you're not getting enough downtime at night, you can feel irritable, intolerant, inattentive, depressed, and more forgetful than folks who are happily knocking off the z's. There are medical reasons for insomnia, but "your problem might be at the table, not in the bedroom," says Somer. Here are some sleepy-time solutions:

Cut out caffeine. No, it's not really a "duh" suggestion. You know to avoid coffee, tea, cola drinks, and hot chocolate because of their caffeine content, but did you know there's caffeine in energy drinks, those trendy vitamin waters, even chocolate and coffee yogurts? It can all add up over a day--giving you sleepless nights. Switch to decaf or Postum, trade chocolate for carob, drink decaffeinated tea, and substitute sparkling water for cola. You might feel pretty awful for about 4 days as you go through withdrawal (headaches are common), but then you should start sleeping better and feeling more chipper. If you can't handle it cold turkey, try cutting out the caffeine gradually.

Lighten up on dinner. Big meals can keep you awake at night while your tummy churns away in overload. Eat a bigger breakfast and lunch instead, then have a small dinner consisting of about 500 calories. Add a tiny low-fat, low-protein, high-carb snack such as a piece of fruit and some graham crackers, a small dish of sorbet, or a low-fat oatmeal raisin cookie to tap into serotonin's soothing, drowsy effects.

Skip the nightcap. Alcohol makes you feel sleepy, but too much too close to bedtime interferes with your important REM (rapid eye movement) sleep, the phase that leaves you refreshed. Alcohol can also stop you from dreaming and can make sleep fitful, leaving you tired and crabby by morning. Limit alcohol to one or two drinks with dinner, and have two alcohol-free hours before bedtime. If you need a nighty-night drink, have some calming chamomile or valerian tea. Or drink a cup of warm milk with a little honey.

Have a chicken sandwich. Or enjoy a banana, sliced avocado, or half a baked potato. There's some evidence that people who have a lower copper intake (these foods are rich in this vital mineral) are more likely to have a hard time getting to sleep and feel less rested when they wake up.

When You're SAD
If winter slides you into the doldrums, but you perk up again in spring, you may be highly sensitive to levels of natural light. Seasonal changes in the amount of daylight affect your brain, lowering serotonin. Severe symptoms signal Seasonal Affective Disorder (SAD), which affects four times more women than men and requires treatment with a light box and antidepressants.

For some people, shrinking sunlight also depresses dopamine, a brain activator. Dopamine is the "search" chemical that makes you joyful, hungry for knowledge, and dauntless in seeking out something good to eat. Most SAD sufferers will benefit from a high-carbohydrate diet. But here's a twist: If you find that eating carbs makes you unable to stop, you may need a little more protein instead. Shifting the balance to more protein and fewer carbs raises dopamine without carbs' insulin rush, so your blood sugar remains steady, and your mood stays even, reports Somer. Check out sample SAD menus that demonstrate the differences in SAD Meals to Make You Happy.

When You're Feeling Dull
Now's the time for a coffee break. Within half an hour of drinking a cup, says Somer, you get a mental goose. Your nervous system gets revved, and you feel alert and better able to concentrate. Even your reaction time is faster. The caffeine in your cuppa joe effectively short-circuits a nerve chemical called adenosine that blocks your energy-boosting brain chemicals, helping them give you a healthy rush.

But, Somer warns, "caffeine is effective only up to your 'jitter threshold.' Add more coffee after this, and you're too buzzed to think clearly." Plus, once caffeine is out of your system, you get a letdown: fatigue that makes you want to reach for another cup. And another. And another.

To maintain a pleasant, temporary buzz, limit yourself to one to three 5-ounce cups of coffee a day, depending on how well you tolerate caffeine. (Watch portion size: A mug is usually much bigger than a cup, as are the servings in most coffee shops.) If you have trouble sleeping, avoid coffee and other caffeinated foods and beverages before bedtime.

When You're Depressed
Eat more fish. Mounting evidence says that omega-3 fatty acids (found in abundance in fatty fish such as salmon, herring, sardines, and tuna) may help ease depressive symptoms. A recent 9-month study of bipolar disorder (manic depression) was stopped after only 4 months because omega-3s were so effective at smoothing out moods. Another study showed that eating fish twice a week was associated with lower risk of depression and suicide.

Concerned about mercury? Fatty fish are relatively high in this metal, which is linked to birth defects and developmental problems in children whose mothers were exposed during pregnancy. Stick to wild Pacific salmon, shrimp, summer flounder, farmed catfish, croaker, haddock, and mid-Atlantic blue crab, all of which contain omega-3s but are low in mercury. Even kids and pregnant women can eat up to 12 ounces of these a week.

Don't do fish? Talk to your doctor about taking a fish oil supplement. Go to Consumerlab.com to learn about fish oil supplements that are safe and deliver what they promise. (While some of the information is free, full reports are only available by subscription. For $9, you can get 30-day access to a single product review; for $24, you have full access for a year.)

When You're Irritable
Feeling snappish? Put down that java, and throw away the bear claw right now!

"Caffeine is a stimulant for some people, but it may make others irritable, especially if they are already depressed," says Larry Christensen, PhD, chairman of the psychology department at the University of South Alabama. And sugar, which normally has a soothing effect, can cause depression in some people.

If you have a short fuse and are depressed, cut out caffeine and sugar for about 2 weeks. If you feel better, add as much caffeine back as you eliminated for a week or two or until symptoms develop. If you return to biting off heads, consider yourself off the stuff permanently. If not, stir in the sugar, and see if your symptoms return. Feel nasty or depressed again? Switch to artificial sweeteners, or drink your coffee black.

When You're Way Beyond Tired
If you're too pooped to do the things you used to do--and too pooped to care--see your doctor. Fatigue can be the sign of a serious illness. It's one of the first signs of iron deficiency and anemia, the most common nutritional deficiency in the world, especially among children and women of childbearing age. The cause? Not getting enough iron from the food you eat.

As good as beans, grains, and veggies are for you, the form of iron they provide is weak and hard to absorb. The National Academy of Sciences estimates that vegetarians absorb only 10 percent of the iron in their diet, while a diet that contains some lean meat, poultry, or seafood will deliver the average requirement of about 18 percent. Animal protein not only contains more iron, it's a special form called heme that your body absorbs better than it does the iron from plants such as spinach (apologies to Popeye). And there's a bonus: The heme iron you get in your entree helps you absorb any iron from the plant foods in your side dish.

If you're feeling blah or listless, especially if you've cut back on meat, try eating shrimp, lean beef, lamb, dark chicken or turkey (without the skin), or fish and other seafood in 3-ounce portions twice a day. When meals don't include animal protein, add a high-vitamin C food such as citrus fruit or juice, melons, berries, dark green leafy vegetables, red or green bell peppers, or tomatoes to your meal. You'll at least double the iron you get from the other plant foods at the same meal. Adding a multivitamin with iron helps too.

And when all else fails, wash away fatigue with a glass of water. Somer says that chronic low fluid intake is a common, but often overlooked, cause of mild dehydration and fatigue.

Shake It Up for Stress!
Your brain cells are capable of making their own chemical mood-stabilizers such as serotonin--if they get the right raw material from the food you eat.

And this shake has it all. Developed by Laura Pawlak, PhD, RD, author of Stop Gaining Weight, this stress-defying drink improves your mood and quiets stress without withdrawal, rebound cravings, or overeating. The supplements give the chemicals in the food an added boost, so you feel better fast.

Pawlak suggests you carry your shake in a thermos, so it's ready for your peak stress times. Skip caffeine for 2 hours before and after, since caffeine can limit serotonin's power.

Here's how to make it: In a blender, mix 1 large banana, 1 cup of pineapple juice, 1/2 cup of orange juice or strawberries, the pulp of one papaya or 1/2 cup of papaya nectar, and 1 to 3 teaspoons of flaxseed oil. Process until smooth. Drink with a multivitamin/mineral supplement containing 100 percent of the daily value of nutrients plus 200 micrograms of chromium picolinate.

2006-10-06T16:31:00.000-07:00

Have HIGH Energy

Here's why. Your body uses food for energy by turning it into blood sugar, or glucose. Carbohydrates convert most easily into this ready-to-burn fuel, making them your macronutrient of choice for energy eating. The problem is that some simple carbohydrates, like sugar, tend to break down so fast that, after providing a short-lived burst of energy, they leave your blood sugar levels low, your energy inadequate, and your plans for the day unaccomplished. Complex carbohydrates, like grains, replace this spike-and-dip act with a steady energy supply that keeps you going at full throttle.

Striking the Optimal Energy Balance
You don't have to radically change your diet to ratchet up your energy levels. Chances are, you're already eating many of the foods best suited for daylong energy. It's simply a matter of eating them at the right time, in the right amounts, and in the right combinations.

What's the ideal mix? High (but not exclusively) carbohydrates, moderate protein, low (but not no) fat. Think of a turkey sandwich with low-fat mayo, a small serving of spaghetti and meatballs, or a bowl of chili.

Distribute your calories equally among breakfast, lunch, and dinner. A skimpy breakfast, a hurried lunch, and a huge evening feast is about the least energy-efficient eating schedule imaginable. "What do you need all those calories for if you're going to bed?" says Debra Wein, RD, cofounder of Sensible Nutrition Connection in Hingham, Massachusetts.

"Anybody who's ever done justice to a Thanksgiving dinner knows that you get tired when you overstuff," says Ann Grandjean, EdD, director of the International Center for Sports Nutrition in Omaha, Nebraska.

Never, ever skip a meal.
"Many women skip breakfast," Wein says. "And some may even skip lunch because they think it will help them lose weight." But by skipping breakfast or lunch--or both--not only are you depriving your body of calories just when it needs them the most, you're also likely to compensate with a lethargy-inducing pig-out when you do eat. So much for weight loss! "And if you keep skipping meals, the result over time is a general malaise," Wein says.

Eat five meals a day.
The experts favor adding a midmorning and midafternoon snack to your daily meal schedule, and downgrading your other three meals accordingly to keep your total calories where you want them. This mini-meal plan is a super energy booster because you're getting energy into your body right when you need it, you won't be going too long between meals, and you're less likely to overeat or undereat. "If you watch your portion size and take time for that midmorning and midafternoon snack, you'll be surprised at how positively your energy levels are affected," Whittle says.

Wein suggests the following energizing calorie allotments: If you're a fairly typical weight-watching woman, your calorie count per day will probably fall between 1,400 and 2,000. If you're at the higher number, shoot for 500 calories at breakfast, lunch, and dinner, with midmorning and midafternoon snacks at 250. If you're down at 1,400 total calories, your meals should be 400 calories each, with two 100-calorie snacks.

If you're overweight, slim down.
"Carrying around 10 or 20 pounds of excess weight in the form of body fat is like dragging an anchor," says Wayne Askew, PhD, professor of nutrition and director of the division of foods and nutrition at the University of Utah in Salt Lake City. "The best way to feel energetic is to maintain a proper body weight for your height and frame size."

Forget crash-dieting.
It's pretty hard not to get enough calories in our food-privileged country, but lots of women go out of their way to do just that. Low-calorie diets--fewer than 1,200 calories a day, depending on your size--can sap your energy. For one thing, it's more challenging to get the nutrients you need once you go below 1,800 calories a day. And, though every woman has different calorie needs, consuming fewer than 10 calories per pound of body weight is clearly too low, Grandjean says. "The body compensates by going into a lower gear."

The Power Duo
Vitamins and minerals don't provide energy directly, but they're big-time players in processing energy. So if you don't get enough of them, you may find yourself waking up tired and staying that way. Lots of variety in fruits and vegetables is the best way to get the whole array of micronutrients, from vitamin A to zinc. But for energy, try these two strategies.

Drink lots of fresh orange juice.
Believe it or not, perhaps one out of three women isn't getting enough vitamin C, says Carol Johnston, PhD, assistant professor of food and nutrition in the family resources department at Arizona State University in Tempe. A shame, since women she studied who were low in vitamin C did much better on treadmill tests after they were given extra C daily. "They felt better and they had more energy," she says.

Johnston suspects that the connection between vitamin C and how energetic you feel has to do with its role in producing carnitine, a molecule that helps your body burn fat for energy. "People likely have up to a 50 percent drop in muscle carnitine levels when they're vitamin C-depleted," she says.

Although 500 mg of C was used in the research, Johnston thinks 200 to 300 mg daily is enough for you to feel more energy, assuming that you were short on C. You can get that much without supplementing if you drink orange juice (one 8-ounce glass a day) and eat a diet high in vitamin C-rich foods. "But you have to do it every day," she says.

She suggests adding other vitamin C-rich foods each day. To hit the 200-300 mg a day, try these foods: kiwifruit (70 mg per fruit), raw red or green bell pepper (142 mg and 60 mg per 1/2 cup, respectively), broccoli (51 mg per 1/2 cup cooked), strawberries (49 mg per 1/2 cup), brussels sprouts (48 mg per 1/2 cup cooked), and cantaloupe (47 mg per 1/4 medium melon).

Be sure to get enough iron.
Iron is a must mineral for energy because of its role in transporting oxygen via red blood cells to wherever it's needed in the body. Too little iron creates a cascade of problems that end up lowering your metabolic rate--and your energy levels.

A lot of women aren't getting the 18 mg a day of iron they need in their diets. "And women who are deficient in iron often feel lethargic," Askew says.

A half-cup of soybeans contains 9 mg of iron; a half-cup of baked beans, 8 mg; a half-cup of spinach, 6 mg; 3 oz. of beef, 5 mg; and 3 oz of fried oysters, 6 mg.

If you suspect that mildly low iron (rather than serious anemia-level deficiencies) is slowing you down, you can also choose to eat lentils, tofu, and steamed clams. A small cut of lean beef with spinach and lentils, washed down with orange juice (for better absorption), would be a great iron-rich meal.

If you think that you are anemic or have significantly low iron levels, see your primary-care physician before taking iron supplements.

Power Breakfasts
"When you wake up in the morning, you've gone 6 to 8 hours without taking in any calories," Wein points out. "That is the time to wake up your body by providing it with the right kind of calories to burn for energy."

So if you skimp on breakfast, you run the risk of a lackluster morning, since your blood sugar will probably be low and stay low, depriving your brain of the glucose it needs. Here's how to eat a true power breakfast.

Hold the pancake syrup.
Sweet breakfasts are an energy disaster, since nothing plummets your blood sugar faster (after an initial boost) than concentrated forms of simple carbohydrates like corn or maple syrup. Pouring one of them over refined carbohydrates like white flour pancakes or waffles exaggerates the effect.

Whittle warns that any sweet topping with corn syrup in it--like the typical maple-flavored syrup or a lot of jellies--is an especially good bet to spike-and-dip your blood sugar to lethargic levels.

So try some healthier and more energizing alternatives, she suggests. Go for French toast made with whole grain bread and egg substitute, or use a whole grain flour like buckwheat in your pancake or waffle mix. Top them off with your favorite fruit instead of syrup. (The fructose in fruit is also a simple sugar, but it takes longer to digest, and the fiber in fruit helps slow the absorption of sugar, blunting the effect on blood sugar.)

Reach for some protein.
While fruit and whole grain cereal are fine morning choices, your breakfast carbohydrates still need to be balanced with some protein foods for more enduring energy, Whittle says. The fat-free milk or low-fat yogurt you add to the cereal will work. Or go for eggs or egg substitutes with an English muffin or a slice of whole grain toast.

Shoot for 3 g of fiber per serving.
Whole grains, unlike refined flour products, deliver energy laced with fiber, which slows down the digestion so that the energy is released over a longer period of time.

That's why whole grain, high-fiber cereals are an excellent breakfast selection for all-morning energy. "Look for one with at least 3 g of fiber per serving," Wein says. "Some have 8 g or more. Eat it with fat-free milk, and you have a perfect balance."

Stock up on oatmeal.
A fiber-packed whole grain cereal, oatmeal is your best breakfast choice for long-lasting energy, says William Evans, PhD, director of the nutrition, metabolism, and exercise laboratory at the University of Arkansas for Medical Sciences/Veterans Affairs Medical Center in Little Rock.

Evans fed a group of volunteers oatmeal and others another type of high-carbohydrate cereal and then put everybody on exercise bikes. "There's no doubt that eating oatmeal allowed both men and women to exercise for a significantly longer time," he says.

Evans gives the credit for oatmeal's energy boost to its soluble fiber content. Much more than the insoluble fiber in, say, wheat bran, the soluble fiber in oatmeal slows down carbohydrate absorption, thus keeping your blood sugar levels more constant.

Both oat bran and rolled oats are high in soluble fiber, so on mornings when you don't feel like eating oatmeal, try oat bran muffins.

Ace Midmorning Meetings
Faced with an interminable meeting, it's all too easy to rely on the doughnut-Danish-bagel axis: low-fiber, protein-free, high-refined-carb foods that yo-yo your glucose levels. Instead, reach for steady-energy allies. Here are some suggestions from the experts.

A Peanut Butter Sandwich
Make it with whole wheat bread, and it will have the macronutrient mix that will keep your eyes open and your brain humming. That's because the fiber in the whole wheat and the protein (and fat) in the peanut butter will ration out the energy over time.

"Even if you'd like to add a little jelly, it's going to be absorbed slowly because of the peanuts, which have fat and fiber, so your blood sugar won't plummet," says Whittle.

Or, she says, prepare your own peanut butter crackers with natural peanut butter (without questionable hydrogenated trans fatty acids that resemble saturated fat) and crackers made from whole grain.

Another good option is peanut butter on apple slices. An apple is almost pure carbohydrate, with simple sugars, but the energy it provides will be metered over time by its own fiber and by the peanut butter.
Fruit and Cheese
Chop up half an apple (for carbohydrates) and mix it with 1 percent cottage cheese (for its protein and some fat), and bring it to work for balanced midmorning fortification, suggests Whittle. Equally healthy variations are low-fat cheese on whole grain bread or a small salad with tuna and chopped apples.

Vim in the Afternoon
Lunch should leave you invigorated, not asleep at your workstation. Make these adjustments to come back strong for the day's second act.

Take it easy.
Hefty lunches of 1,000 calories or more are proven energy sappers. "Portion size is key," says Whittle. "Most people overeat at lunch."

Pass on pure pasta.
Unless you're planning to run a marathon after lunch, it's probably not a good idea to overemphasize pasta or any other refined carbohydrate at lunchtime. "Susceptibility to grogginess after a high-carbohydrate lunch is more common in women than men, and in people over 40," Grandjean says.

Better carb choices are fiber-rich whole grain bread, brown rice, and beans or lentils instead of white bread, white rice, or white pasta. "Just making those choices is going to balance your blood sugar levels and benefit your energy," Wein says.

Push the protein.
Along with choosing fiber-rich unrefined complex carbohydrates, the next best thing you can do to ramp up your afternoon energy levels is to offset your lunch carbohydrates with a high-protein food, Whittle says. Excellent midday protein choices are soy burgers, seafood, tuna, turkey, or cottage cheese.

Build a high-energy salad.
"Just a salad" is a common lunch request by weight-watching women, but a plateful of not much more than lettuce hardly qualifies as energy food even for rabbits. "A typical lunch should be 400 to 500 calories, so salads usually just aren't enough," Wein says. "You'll never be satisfied after a 150-calorie lettuce salad, so you won't stick to your meal plan over the long run."

Instead, she suggests making your own lunch salads with energy in mind. "Choose dark leafy greens, which are higher in nutrients and fiber," she says. "Add a variety of colorful vegetables such as carrots, peppers, and broccoli. And always include a low-fat source of protein such as chickpeas or grilled chicken to round it out."

Power Up for Lunchtime Workouts
If you're going to be exercising at lunchtime, make your midmorning snack higher in carbohydrates than you otherwise would. If you exercise after work, up the carbohydrate content of your midafternoon snack. "Those carbohydrates an hour or so before exercising will serve directly as energy to burn for your workout," Wein says. It is also a great way to provide energy to your muscles during your workout, she adds.

You could have a half-cup of raisins (115 g carb), a half-cup of tropical trail mix (92 g), 10 pretzels (48 g) or an 8 oz cup of low fat yogurt (43 g).

And eat your next meal soon after you finish your workout. Exercise itself lowers blood sugar, so enjoying a balanced meal afterward will help stabilize glucose levels and keep you going for the rest of the day.

Beat Afternoon Slump
As any woman knows, the workday doesn't end when you leave the office. After-hours errands, or what have you, put extended demands on your stamina. A midafternoon snack can help see you through. Plus, you won't get home so hungry that you inhale the first thing that you get your hands on, or overeat at dinner.

The ideal midafternoon snack consists of the same mix of components as a good breakfast or midmorning snack: a mini-meal that includes protein and some fat as well as carbohydrates--say, the other half of a turkey sandwich, or a couple more peanut butter crackers.

Eat to Beat the Heat
If you notice that you tire more easily in the summer, heat itself isn't necessarily to blame. "Dehydration is what makes you tired," Grandjean says. That's because your body will keep its cells hydrated at all costs, she says, so if you don't replace water lost through perspiration, it will simply take water out of the circulating blood, reducing your blood volume. "As your blood volume goes down, your heart has to work a little harder," she says. "Your body adapts to that by slowing down, and that affects your general feeling of vitality." So your daily 8 or 9 glasses of water become more important on hot days, and, in fact, may not be enough on some days.

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have lost count of the number of workouts that have been cut short by new fitness buddies who don't eat smart. The scenario typically goes something like this: My food-deprived buddy and I go for a run. Only a mile or two out, my friend starts to complain that she isn't feeling well. "I guess today's not going to be a good run. I should probably turn back."

"Did you eat anything before the run?" I ask.

"I ate plenty. I had a bagel for breakfast."

"That's it?"

"What do you mean, 'That's it?' I usually don't eat breakfast at all."

At that point, I know that my would-be running mate has a lot to learn before she will be able to keep up.

There are plenty of runners, walkers, cyclists, swimmers, and other fitness enthusiasts out there making the same mistake of dieting and upping mileage at the same time. I'm here to tell you that unless you eat right before exercising, you'll never have a good day. Your workouts will always be cut short with complaints of light-headedness, fatigue, and nausea.

Here's a list of great pre-workout snacks that you should eat 2 hours before your next run, bike ride, walk, or swim:

6 ounces vegetable juice and 1/2 cup dried apricots

High-carbohydrate energy bar (look for one with 40 grams of carbohydrate and fewer than 3 grams of fat)

One piece whole grain pita topped with 3 tablespoons fruit spread

One glass sports drink and 1 cup ready-to-eat, whole grain breakfast cereal mixed with 1 Tbsp of raisins

One package instant oatmeal made with 4 ounces vanilla soy milk or fat-free milk with a dash of cinnamon and sugar

One toasted plain bagel with 2 teaspoons jam, a banana, 1/2 cup cooked rice sprinkled with cinnamon, and 8 ounces sports drink

1 1/2-ounce box of raisins

Two mini bagels spread with low-fat cream cheese mixed with 2 Tbsp dried cherries

6 ounces applesauce poured over three 3-inch squares of cornbread and topped with 2 Tbsp raisins

One cup sliced banana in vanilla yogurt

10 chocolate animal crackers and a glass of cranberry juice

One cup cooked pasta tossed with 1/2 cup dried cranberries and 2 tablespoons honey

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Locked in the spiny red fruits of the prickly pear cactus (Opuntia ficusindica) may be the best friend your workout ever had. A French research scientist, Gilles Gutierrez, has established that professional athletes can work out longer and harder using his patented prickly pear extract. Even more important, the herb sped their recoveries from strenuous exercise. Prickly pear appears to accelerate the production of the body's natural restorative compounds.

His discovery doesn't come out of left field. Prickly pear has traditionally been used to promote healing--specifically, as a treatment for inflammatory skin diseases, eye inflammation, intestinal tract inflammation (dysentery), urinary tract inflammation, burns, and joint or muscle inflammation. Interestingly, several different cultures have used prickly pear for chronic joint and muscle complaints, including arthritis and fibromyalgia as well as strains, sprains, and breaks.

Now, science has validated these uses. In lab tests using rats, the extract inhibited experimentally induced joint inflammation and chronic joint inflammation, and it significantly increased wound healing.

I've used the extract, sold under the name Prepair, and have recommended it to other athletic baby boomers. It seems that after using it, we had increased energy and recovered more rapidly from our workouts. What's more, our weak spots--bad lower backs, trick knees, and achy necks--seemed less painful.

Prickly pear is nontoxic and has no known safety problems, even when it is taken in large quantities. Be sure to follow the manufacturer's instructions on the packaging for the correct dose information and when to take it.

Prepair is the most widely studied prickly pear extract. To order it call Perfect Equation Inc. at (800) 720-2970; or order it from their Web site. Or, try a delectable daily teaspoon or two of Prickly Pear Cactus Jelly from Juniper Ridge. Order by calling in the US only (800) 205-9499, or via their Web site.
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The right foods--from whole grains and antioxidant-rich vegetables to dairy and protein--not only help you work out at your full potential but also ensure that you have enough energy left over to get through the rest of the day. Here are 7 power-eating strategies that make a difference.

1. Eat a whole grain, high-fiber carb 1 hour before exercising.
When you exercise, your muscles burn glycogen--basically, stored carbohydrates. "It's like the bread inside your muscle cells," says Kristin Reimers, RD, associate director of the International Center for Sports Nutrition in Omaha, NE. Proof that carbs will keep you going comes from a study at Pennsylvania State University. Women who ate high-fiber breakfast cereals 45 minutes before exercising were able to cycle for 16% longer than women who just drank water or who ate low-fiber cereals.

2. Have some protein after your workouts.
Leucine--an essential amino acid found in all protein--helps muscle rebuild itself after the stress of exercising. You need about 1/2 g of protein per pound of body weight each day if you don't work out. For a 135-pound woman, that's 54 g of protein--the amount found in 1 cup of yogurt, a veggie burger, 1/4 cup of tuna, and 3 oz of chicken.

If you're a moderate exerciser (you exercise to stay in shape or for recreation), you'll need about another 41 g of protein to meet the recommended 0.7 g of protein per pound of body weight. This amount can be found in about 1/4 pound (4.5 oz) of chicken or about 2 cups of soybeans.

3. Get 40% of your carb calories from complex carbs.
Forty percent of your carbohydrate calories should come from complex carbohydrates such as whole grain breads and pastas and fruit. You can mix and match the remaining 60% of carb calories from other sources. "Athletes fail to realize that carbohydrates also occur in vegetables and dairy products, and thus they consume more starches than they need to," says Kristine L. Clark, PhD, RD, director of sports nutrition at the Center for Sports Medicine at Penn State.

4. Consume enough "good fats."
Fat is an essential nutrient for good health, helping you absorb vitamins and fueling brain function. The latest research shows that fat may also increase your endurance and boost your immune system. When researchers at the State University of New York (SUNY) at Buffalo had nine female soccer players eat 2.7 oz of peanuts every day for a week--or 450 calories of fat--the women ran nearly 1 mile longer than when they ate their usual fare. When an extra 450 calories of carbs was substituted, there was no change in how far the women ran.

If you eat 2,000 calories a day, you should be consuming up to 56 g of fat--which is about 11 teaspoons--from all food sources. The preferred form is olive or canola oil; very little should come from butter, shortening, and meat.
5. Pay attention to your calcium intake.
Drink a glass of low-fat milk, or eat another source of dairy, with every meal. Aim for about 1,000 mg of calcium daily if you're 50 or younger, 1,500 mg if you're older--even if you exercise. While weight-bearing exercise is important for strong bones, it's only going to build the bones that you are using the most, says Priscilla Clarkson, PhD, professor of exercise science at the University of Massachusetts at Amherst. So if you're a runner, your leg bones will be stronger.

But what about the bones in your arms and back--which aren't getting such a strong workout? That's where the calcium comes in. Calcium-poor diets can lead to stress fractures and osteoporosis and may also be a cause of muscle cramps, since the mineral plays an essential role in muscle contraction.

6. Load up on antioxidants and phytonutrients.
Animal studies suggest that exercise-induced free-radical increases may be a necessary step toward improving performance. But too many free radicals can also damage muscle tissues.

To rid your body of the excess, you need antioxidants such as beta-carotene and vitamins C and E. An impressive array of antioxidant plant substances known as phytonutrients deliver these nutrients and more.

You can buy phytonutrients as supplements, but they may work better when consumed as food, says Robert Wildman, PhD, RD, assistant professor of nutrition at the University of Louisiana at Lafayette. Eating the "new food group" of phytonutrients--including fruit, greens, tomatoes, and dark yellow vegetables--is especially important for regular exercisers.

7. Drink plenty of water.
On average, women drink nearly 5 cups of liquids a day. You need a minimum of 9 if you do nothing more strenuous than point the remote control--and at least another 4 if you are doing any kind of exercise, for a total of 13 cups. The extra fluid replaces water lost in sweat, which helps cool the body during exercise. If exercise leaves you dehydrated, it takes longer for nutrients to be transported to and from your muscles, and your performance suffers as a result. A good rule of thumb is to take in 5 to 12 oz of fluid every 15 to 20 minutes while exercising. To be safe, keep drinking--even after your thirst is quenched.
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A number of factors can conspire to make you find an excuse to not exercise. Physical hunger is the most common culprit, which is why I suggest to fitness enthusiasts that they snack on mini meals every few hours rather than eat two or three large meals a day. Other factors that mainly affect your brain's energy can cause a dip in motivation as well.

Here are some food tips and strategies to keep your energy up and your motivation in motion.

Make breakfast happen.
Skipping breakfast, the most important meal of the day, can leave you feeling muddleheaded both at work and during your workout. Many studies on children have shown that when they miss breakfast, they falter in reading, memory, and other cognitive skills. It appears that the brain is sensitive to short-term deficits in fuel and nutrient supply.

Going all night without food and then skipping breakfast may cause your blood sugar levels to dip, which can bring on light-headedness. And since sugar in the form of glucose is your brain's primary fuel source, it's no wonder that your memory and other thinking powers go downhill when you're running on empty.

Ready-to-eat breakfast cereal, fruit, and milk make for a great start. Or try unconventional breakfast items such as leftover pizza or a casserole. If you're in a hurry, take along a container of yogurt, a piece of fruit, and a whole grain roll, or try a ready-made pita wrap (available in your supermarket's deli section). Or throw fresh berries, low-fat ice cream, and milk in a blender, then grab a cup of this super fruit smoothie in one hand, your briefcase in the other, and go.

Wake up with water.
A cold splash of water in the face has always been a reliable wake-up call, but drinking water can energize and refresh you even more. Between 55 and 60 percent of your body is composed of water, most of it residing in your cells, where it allows for essential chemical reactions like the breakdown of carbohydrates for brain fuel. In fact, your brain is more than 70 percent water by weight, and if this percentage dips below a critical level, you'll feel listless, dull, and headachy.

Brain dehydration can easily happen even without the added stress of exercise. Dry indoor air causes fluid loss that you may not be aware of; combined with too little water intake and too many caffeinated beverages, this gradual dehydration can leave you with a brain-drain headache by late afternoon.

Keep yourself energized by starting off your morning with an 8-ounce glass of plain water before your morning coffee. Keep a bottle of water handy, drinking 1 to 2 quarts throughout the day. According to the USDA, most people in the United States drink only one-quarter of their fluid needs as plain water; they get the rest from coffee, soda, and food. For a clear head, reach for the clear stuff.

Snack on raisins.
Raisins (along with apples, nuts, and parsley) are a great source of the mineral boron, which plays a role in brain function, perhaps combating drowsiness. In a series of studies performed by the USDA, healthy men and women ate diets low in boron for several weeks. Another group ate the same foods but took a boron supplement. Both groups took a battery of tests that assessed brain functions such as brain wave activity and cognitive skills, including memory, attention, and manual dexterity.

Compared with those in the supplement group, the subjects on the boron-deficient diet showed slowed brain activity, indicating drowsiness. Researchers also noted deterioration in cognitive skills among the low-boron group. The USDA researchers gave the study subjects 3 to 4 milligrams of boron, a dosage equivalent to that found in about 3 ounces of raisins and 1 ounce of almonds.

Toss a few raisins and nuts into your cereal and salads and keep some snack-size boxes or packets in your desk for afternoon grazing.

Munch on Brazil nuts and tuna.
Brazil nuts and tuna are two of the best food sources of selenium, a mineral that not only serves as an antioxidant but also may boost mood, lift spirits, and contribute to feelings of clearheadedness.

USDA researchers tracked the effects of varying selenium intakes on men's mood profiles for 15 weeks. Half of the men in the study consumed 40 percent of the recommended daily selenium requirement, while the other half took in about 350 percent.

When researchers tested the moods of both groups, the high-selenium group felt more elated than depressed, more energetic than tired, more clearheaded than confused, and more confident than unsure.

But before you rush out and buy a selenium supplement, be aware that this mineral is highly toxic in large doses. Stick to no more than 400 micrograms, or five to seven times the daily requirement (which is 55 micrograms), and talk to your doctor before supplementing with that amount. Better yet, concentrate on getting selenium in your diet. In addition to tuna and nuts, other good food sources include chicken, turkey, lean beef, and whole grain bread and cereals.

Lighten up at lunch.
You probably know from experience that loading up at lunch can leave you feeling sleepy in the afternoon. That's because food in your digestive tract diverts blood away from other parts of your body, leaving you with that sluggish feeling. Studies show that big meals (1,000 calories or more) at midday cause more drowsiness than lunches half that size. If you feel sleepy following even a light lunch, try adding some protein the next day.

Fill up on fiber.
If you feel de-energized and hungry when your meal wears off, try adding some fiber to your fare. Pectin, a type of water-soluble fiber found in fruits such as apples and oranges, has been shown to help people feel full longer by delaying emptying of the stomach. When people swallowed a 5-gram dose of pectin (extracted from apples) with their meal, they felt full for up to 4 hours. An added benefit is that pectin also helps lower blood cholesterol levels.

Snack intelligently.
If you're just plain tired, eating a small snack can perk you up. Keep these snacks high in nutrient-packed, carbohydrate-rich foods and light on calories (stay under 200). If the snack is crunchy, really hot, or really cold, it will help wake up your senses. Here are some healthful examples:

One frozen fruit bar

8 ounces of drinkable fruit-flavored yogurt mixed with 4 ounces of club soda

One ready-to-eat cereal bar like Nutri-Grain tossed in the microwave for less than a minute and then spread with 1 tablespoon fat-free cream cheese

One sorbet "sandwich" (3 tablespoons strawberry sorbet wedged between two caramel corn rice cakes)

One small package of precut veggies with reduced-fat dip

Avoid a java jag.
Drinking a cup or two of coffee improves feelings of alertness and clearheadedness and may even bolster your performance on monotonous tasks such as typing or filing. But moderate use of this pick-me-up can easily brew into a caffeine habit that may actually zap your energy and cause fatigue. People who perpetually have a cup of coffee, tea, or cola in their hands have developed a dependency. Without a steady allotment of the stimulant throughout the day, they feel tired, irritable, and even headachy (a symptom of withdrawal). In short, they're caffeine junkies.

If you view coffee or other caffeinated beverages as a life source without which you can't function, try phasing caffeine out a little at a time to regain your own natural energy. Start your "detox" by cutting one-fifth of your typical daily caffeine intake for a few weeks. You may experience fatigue or headaches for a day or two as your body goes through withdrawal. When you've adjusted to this amount, continue gradually cutting back. Once you're down to a cup or two in the morning, you can decide whether you want to eliminate caffeine altogether.

Ditch the diet.
According to research, people who cut calories to slim down perform poorly on tests of memory and mental processing. One study compared the mental performances of people on weight-reducing diets to the performances of those who weren't dieting. The researchers likened the slowed mental performance seen in dieters to being intoxicated by alcohol.

While some researchers argue that poor mental performance stems from an inadequate flow of energy to the brain, the researchers who did the study theorize that the results of the study reflect dieters' feelings of anxiety. When dieting, most people start obsessing over the foods that they are trying not to eat as well as worrying about the success of their dieting efforts. This type of distraction affects mental processing capacity. The effects were more serious in dieters who weren't losing weight than in those who were, supporting the theory that anxiety may play a role in undermining mental performance.

If you're limiting your calories to lose weight, avoid radical dieting, which is sure to leave you feeling drained. The best route to weight loss is to boost your activity level to burn more calories while simultaneously making small adjustments to your eating habits. You have better things to do than worry about your next meal.
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2006-10-06T15:59:00.000-07:00

Publishing:
A one-page cover letter

An introduction that sells your idea in two pages or less. Pretend that you are writing the publisher's catalog copy for them; tell them what the book is about, what makes it unique, what the market it is for your book, and how it will be reached. T he more concrete you are, the more convincing you will be.

A table of contents, annotated if necessary, to give an overall picture of your book.

Sample material, enough to convince, and enough to give a sense of what they are buying.

Information about the author--what makes you the right person to do this book.

Marketing information and plans. How can you help sell this book, what special places and ways can it be sold, and what special ways can it be promoted.

7. What is a standard book deal like?

Though terms vary from house to house, the general parameters tend to fall within an established range. All publishers will offer you some form of non-refundable advance, applied against royalties accrued on all sales. Advances can go all the way from $ 100 to $1 million and up; publishers are advancing you a portion of what they conservatively think you will earn within the first year or two of publication; it doesn't really have much to do with the work you will expend in writing the book.

Royalties are generally 6 to 8 percent of the retail price on trade paperbacks, 6 to 10 percent of the retail price on mass market paperbacks, and 10 to 15 percent of the retail price on hardcovers. But there is plenty of variation. Coffee-table books a nd reference books often require more investment and production work upfront, and yield lower advances. Certain publishers invest more editorial and artistic effort, and therefore offer lower royalties. And so on.

6. How do I find the right publisher for my book?

The same way that you find an editor or agent--by research.

Ideally, you want to find not just a publisher, but the best publisher, who will not only put your book in print but will make your book a success. In addition to the tips provided earlier, you should draw further on the resources available to you.

The bookstore is a great place for research. Look closely at the category in which you book would be sold. Try to see if any one or two publishers "dominate" the category. Which publisher's books are facing out on the shelf, or there in large quantitie s (ten copies or more)? You can also look at individual books to see how successful they have been; check the copyright page, and look for a small sequence of numbers at the bottom of the page (e.g.: 10 9 8 7 6 5 4). This tells you what printing t he copy of the book comes from. The more printings, the more successful the book.

More simply, talk to your local bookseller. Booksellers are always supportive of writers, and are often happy to share their thoughts on which publishers are doing the best job in your field. Similarly, your library may have a very good opinion on the s ame subject.

4. So how do I keep my idea from getting stolen?

The best protection is to execute your idea as well as possible.

When a publisher evaluates your proposal, they look at the idea to see if they like it, and they look at the author and her sample materials to see if they think her execution can live up to the promise of the idea. One without the other is completely us eless.

1. Do I need an agent to sell my book to a publisher?

Probably, but not necessarily.

Plenty of books are still found and bought out of what publishers called the "slush pile," (or manuscripts that sometimes are known more politely as having come in "over the transom," though rare is the transom in a publisher's office these days). Plenty, yes, but hardly the overwhelming majority. And those that do get bought this way tend to be the more modest purchases.

The large and well-known publishing houses deal almost exclusively with agents, and many simply will not look at a proposal that is not submitted by an agent. You have to realize that the average house is dealing with an overwhelming number of submission s. One of an editor's main jobs is to keep in close contact with a group of agents, letting them know what kind of books that editor is looking for, and getting them used to that editor's taste.

Ideally, a good agent will help you put the final polish on your proposal, and will get it directly to the editors and publishers most likely to buy your kind of book and most likely to publish such a book successfully.

This is the ideal scenario. The less than ideal truth is that agents too are dealing with an overwhelming amount of proposals. To prosper, agents need to move a lot of product, and they are often unable to lavish the kind of attention that authors might sometimes expect on a project. The best agents know how to stick with a project they believe in until the proper home is found, but many may run out of steam before reaching the ideal publisher.

And while the large and well-known New York houses that traffic in general commercial fiction and non-fiction rely on agents, many smaller house and more specialized houses do still pay close attention to unsolicited manuscripts. The romance publishers, for example, regularly enlist new writers from the ranks of their submissions pile. Not only that, but many of the best publishers in the business are independent small and mid-sized houses spread throughout the country. These houses are often much more accustomed, and much more amenable, to doing business with unpublished authors. They are often the companies that thrive on finding and nurturing new authors.

Most encouraging of all? Tom Clancy and John Grisham both sold their first books without agents.

Many authors find, however, that even if they can secure an interested publisher without an agent, that it is still recommended that they retain an agent to close the deal.

Once again, opinions vary as to the wisdom of this. The truth is that, as well meaning as they may be, publishers are business people. If they know you are someone who does not know their business, they probably won't offer you their absolute best deal unless you ask the right questions.

First-time authors often chafe at paying a percentage of their earnings to an agent. But look at it this way; if a trained professional who does this all the time can improve your deal by 10%, which seems quite likely, then they have earned their keep; th e rest is gravy.

One other option is that more and more lawyers are specializing in representing authors. If your deal is relatively simple, or the potential of your book high, you may prefer to pay by the hour than by the percentage.

2. How do I find the right agent or editor?

Smart research--the same way you do anything else in life.

Literary Marketplace is the Yellow Pages of the book business. Your local library should have a copy in their reference section, and some bookstores carry it as well (with a price tag of about $150). The publisher section lists complete addresses and names of editors; the agent section lists agencies' specialties, and all of their appropriate manuscript submission requirements.

The best way to zero in on the right people is by comparing your book to other published works. Odds are good that the editor and agent of someone else's gardening book might be interested in yours as well. The closer a comparison you can make--either i n subject, or sensibility, or style of presentation--knowing of course that your book is unique and unlike anything else ever written, the better the odds that you will hook up with the right people.

Look at the copyright page to see if the editor is credited; the next best place to look is the Acknowledgments page, where grateful authors will often thank their editor and agent. If this search doesn't work, you can always call up the publishing house . The editorial department should be able to tell you the editor's name, and the sub-rights or publicity departments will usually know who agented the book.

When you write to these people, make it very clear why you zeroed in on them as likely candidates. Editors and agents like dealing with educated authors who know their market, and everyone always enjoys meeting a customer

2006-10-05T16:28:00.000-07:00

HFCS

SUCROSE-cane
GLUCOSE
FRUCTOSE-invented by Japense 1970's
-Calcium helps body regulate weight

-Table sugar is 50/50 fructose/glucose
-HFCS is 55 fructose/45 glucose!
-Fructose more readily is converted to fat by Liver, then increses levels of fat in bloodstream in form of triglycerides.

-Fructose HIDES itself as a carb or fat (unlike Glucose Carbs which do trigger body)!
--Kills off Pancrease's production of insulin and leptin two hormones that signal brain to stop eating thus controlling body weight.
--Fails to supress GHRELIN hormone that INCREASES hunger and appetite!

--"The way the body handles glucose is different than fructose,'' he says. "It can overload the intestines' ability to absorb carbohydrate by giving it too much fructose. That can cause cramps, bloating and loose stools."
-Increase of colorectal cancer.

vs.
"At the end of the day, how any sweetener affects your weight depends on how many calories you are taking in overall. Overemphasizing one nutrient at the detriment of others is not going to solve the problem."

That means a consumer could look at a package and see that, for example, one soda provides almost all the sugar a person should eat in a day.

"It simply comes down to this,'' he says. "We're eating too much refined sugars, be it sucrose or high fructose corn syrup or any other refined sugar."

Brown sugar. Sugar crystals contained in a molasses syrup, with natural flavor and color; 91 to 96 percent sucrose

Corn syrup. Made from cornstarch. Mostly glucose. Can have maltose

Dextrose. Commonly known as corn sugar and grape sugar. Naturally occurring form of glucose

Fructose. Sugar found in fruit and honey. Sweetest natural sugar

Galactose. Sugar found linked to glucose to form lactose, or milk sugar

Glucose. Also called dextrose. The human body's primary source of energy. Most of the carbohydrates you eat are converted to glucose in the body.

High fructose corn syrup. Derived from cornstarch, usually a combination of 55 percent fructose and 45 percent sucrose. Treated with an enzyme that converts glucose to fructose, which results in a sweeter product. Used in soft drinks, baked goods, jelly, syrups, fruits and desserts

Honey. Sweet syrupy fluid made by bees from the nectar collected from flowers and stored in nests or hives as food. Composed of fructose and glucose

Lactose. Sugar found in milk and milk products that is made of glucose and galactose

Maltose. Also called malt sugar. Used in the fermentation of alcohol by converting starch to sugar

Maple syrup. A concentrated sucrose solution made from mature sugar maple tree sap that flows in spring. Mostly replaced by pancake syrup, a mixture of sucrose and artificial maple flavorings

Molasses. Thick syrup left after making sugar from sugarcane. Brown in color with a high sugar concentration

Powdered or confectioner's sugar. Granulated sugar that has been pulverized. Available in several degrees of fineness

Sucrose. Commonly called cane sugar, table sugar or simply sugar

Sugar (granulated). Refined cane or beet sugar; 100 percent sucrose

Turbinado sugar. Raw sugar that has been partially refined and washed

The list below shows how much sugar, mostly in the form of high fructose corn syrup, is in each of these single servings.

Sunkist soda: 10 1/2 teaspoons of sugar

Berkeley Farms low-fat yogurt with fruit: 10 teaspoons of sugar

Mott's applesauce: 5 teaspoons of sugar

Slim-Fast chocolate cookie dough meal bar: 5 teaspoons of sugar

1 tablespoon ketchup: 1 teaspoon of sugar

Hansen's Super Vita orange-carrot Smoothie: 10 teaspoons of sugar

http://www.sfgate.com/cgi-bin/article.cgi?f=/chronicle/archive/2004/02/18/FDGS24VKMH1.DTL

"Fructose is not from fruit. It's a commercial, refined sugar," asserted Robin Rogosin, a buyer and research coordinator at Mrs. Gooch's Natural Foods Market in Beverly Hills, Calif.
In fact, a trail of medical studies dating back a quarter of a century doesn't paint a terribly sweet picture for fructose. High fructose consumption has been fingered as a causative factor in heart disease. It raises blood levels of cholesterol and another type of fat, triglyceride. It makes blood cells more prone to clotting, and it may also accelerate the aging process.

"People should avoid it," urged John Yudkin, M.D., Ph.D., professor emeritus at Queen Elizabeth College, London, and an expert in the health effects of sugar.

Most fructose sneaks into the diet in the forms of sucrose and HFCS. Sucrose breaks down during digestion into equal parts of glucose and fructose. HFCS consists of 55 percent fructose blended with 45 percent glucose.
Hannover is right about the past 40 years. But he sidestepped the larger historical context. Overall sugar (sucrose) consumption remained very low - a few pounds a year - until the industrial revolution. Advances in processing made it easy to manufacture from sugar cane and sugar beets, and people began eating more of it.

There's good reason to believe that, from an evolutionary standpoint, our bodies can't handle such large quantities of sugar, particularly fructose. Eating it poses a health hazard, and it doesn't matter whether it's from HFCS or sucrose. But HFCS may be more dangerous because it sounds more natural - and therefore healthier - than plain old white sugar.

"We felt the healthiest approach was to stay away from refined sugars. That way, we're not offering a lot of empty calories," said Bill Knudsen, whose Chico, Calif., company has steered clear of fructose sweeteners for its health food juices. "A pure fruit juice product is healthier for you than a refined sugar because of the micronutrients that come with the juice."

In medicine, the first alarms about the link between sugar consumption and heart disease were sounded by Yudkin in the late 1960s. At the time, he was chairman of the department of nutrition at Queen Elizabeth College, London. Disturbed by inconsistencies in the evidence linking animal fats to heart disease, Yudkin began searching for another dietary factor.

An expert in carbohydrate metabolism, he initially focused on sucrose consumption. In laboratory and human tests, he found that sucrose increased blood levels of cholesterol, triglyceride, uric acid, insulin, and cortisol - all associated with an increased risk of heart disease. Sucrose also raised blood pressure and increased the fragility of blood platelet cells, making them more prone to clotting.

As dramatic as those findings were, the real surprise came when Yudkin substituted fructose for sucrose in his experiments. "The effects of eating sucrose in the quantities we eat are magnified with fructose. Fructose is the dangerous part," he said. In contrast, glucose did little more than cause cavities.

http://www.thenutritionreporter.com/fructose_dangers.html