The truth about High Fructose Corn Syrup

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High-fructose corn syrup is a common sweetener and preservative. High-fructose corn syrup is made by changing the sugar (glucose) in cornstarch to fructose — another form of sugar. The end product is a combination of fructose and glucose. Because it extends the shelf life of processed foods and is cheaper than sugar, high-fructose corn syrup has become a popular ingredient in many sodas, fruit-flavored drinks and other processed foods.

According to the AAP, high-fructose corn syrup, the principle nutrient in sweetened drinks, is not a problem food when consumed in smaller amounts. The problem is that most sweetened drinks contain large amounts of the substance so it is not easy to consume it in small amounts!

According to the Mayo Clinic's website:

So far, research has yielded conflicting results about the effects of high-fructose corn syrup. For example, various early studies showed an association between increased consumption of sweetened beverages (many of which contained high-fructose corn syrup) and obesity. But recent research — some of which is supported by the beverage industry — suggests that high-fructose corn syrup isn't intrinsically less healthy than other sweeteners, nor is it the root cause of obesity.

While research continues, moderation remains important. Many beverages and other processed foods made with high-fructose corn syrup and other sweeteners are high in calories and low in nutritional value. Regularly including these products in your diet has the potential to promote obesity — which, in turn, promotes conditions such as type 2 diabetes, high blood pressure and coronary artery disease.

If you're concerned about the amount of high-fructose corn syrup or other sweeteners in your diet, consider these tips:

• Limit processed foods.
• Avoid foods that contain added sugar.
• Choose fresh fruit rather than fruit juice or fruit-flavored drinks. Even 100 percent fruit juice has a high concentration of sugar.
• Choose fruit canned in its own juices instead of heavy syrup.
• Drink less soda.
• Don't allow sweetened beverages to replace milk, especially for children.

Family Fun Sunday

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The nice weather is finally here. I don't know how long it will last but I do know that I am taking advantage of every sunny second. The best part of Spring is the opportunity to (finally) get the kids out of the house. Every weekend, my family and I pick a different State Park, botanical garden, or college campus to explore. Today we brought the kids' bikes (a bike with training wheels for 6 year old Zachary and a tricycle for 3 year old Danielle). My mom even decided to join us, making the day that much more fun! Zachary and I have a tradition: we race at every opportunity. Of course, since he is on a bike and I am running, I don't stand a chance. His self-confidence SOARS every time he beats me- which is every time we race. And this year, for the first time, Danielle was able to participate. Last summer we strolled her in the stroller but this year we tried out the tricycle. We went on a three mile trail, thinking we would walk a little bit and then turn back. It didn't turn out that way! The kids were having so much fun that they wouldn't stop! Danielle tricycled the entire three mile trail. Desite a few falls along the way, she had a blast. We kept asking her if she wanted to walk a little but she was persistent. And God forbid we try to help her by giving her a little push. "Mommy, I can do it by myself!"

Of course, Zachary and I were faster since we were running/biking so we would go up a bit and then come back for the rest of the family. In all, we must have done 4 or 5 miles! And Zachary didn't want to stop either. I came to dread the phrase, "JET POWER" because I knew it meant that he was going to sprint forward and I had to use all my energy to try to catch him! It was a blast.

Even my husband was a total trooper! He woke up at 7:30 (which was like 6:30 due to daylight savings time) to play soccer with his buddies and he twisted his ankle in the game. He wouldn't let that stop him though! And my mom had already taken a sixty minute strenuous bike ride when we called to invite her to join us- but she was into it too.

The bottom line? We had a FABULOUS family day that included lots of 'exercise' that didn't feel like exercise. It felt like fun. And that is what Family Fun Sunday is all about.

Try it with your family. Go outside and explore some part of nature. You can walk, jog, run, bike, rollerblade, or even use a scooter (just be careful!) Just get outside and get moving!

The dangerous condition your pediatrician most likely is not screening for...

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According to the CDC, there has been a 90% increase in new cases of diabetes over the past ten years.

Unbelievable. Even more disturbing is that most children and adults with 'prediabetes' don't even know it. I am constantly diagnosing patients with pre-diabetes and the first question they have is, "How come my pediatrician never mentioned it?" The answer is simple... I really don't know. I can often tell that a patient has pre-diabetes simply by looking at the back of their neck. Acanthosis nigricans, or a darkening of the skin behind the neck or in the armpits and other skin folds, is all you need to see to know that your child has pre-diabetes. Look at the examples below... These are fairly advanced stages of acanthosis nigricans. Your child's may be lighter than this so look carefully.

Acanthosis nigricans is usually seen with conditions that increase insulin levels, such as type 2 diabetes or being overweight. High insulin levels can trigger activity in skin cells, resulting in this dark, thick, velvety skin. Acanthosis nigricans can also be caused by medicines such as human growth hormone and oral contraceptives (aka "the pill"). There is no specific treatment for acanthosis nigricans, although weight loss may decrease its appearance.



I always check fasting glucose and insulin levels to make sure that my patient has not yet developed diabetes. Acanthosis nigricans is a sign that a patient's weight is starting to affect his/her health. It should be a wake-up call that weight loss is needed immediately to prevent the development of diabetes. If your child is overweight, be sure to check their neck and make sure that they do not have this sign of "hyperinsulinemia" (higher than normal insulin levels). The absence of acanthosis nigricans, however, does not mean that your child does not have pre-diabetes or diabetes.

Any overweight child should have their fasting glucose and insulin levels checked as a precaution.

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Obese Teens Risk of Dying Young Same as Heavy Smoker's!

Wow! A new study was reviewed in the NY Times that has some shocking results. They discuss a large European study published in this week's British Medical Journal that spanned decades. The study found that young men who were overweight at age 18 were as likely to die by age 60 as smokers who smoke up to10 cigarettes a day (aka 'light smokers'); these young adults were one-third more likely to die young! The study then went on to say that obese teens were as likely to die by age 60 as heavy smokers who smoke more than half a pack of cigarettes a day; their risk was DOUBLE the normal risk.

As with every study, there is some backlash that the risk is overstated. But either way, it does serve to remind us that being overweight or obese is not a cosmetic issue; it is a severe medical issue.

Smoking is the leading cause of preventable death in our country. According to the CDC, obesity will soon overpass smoking to take this dubious honor.

Parents: take action now! Do not wait. The time to help your overweight child is NOW!

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Lean Types of Protein

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Not sure what to make for dinner? Many dinners revolve around the protein portion so I will review some lean proteins that are healthy and easy to incorporate into yummy meals.

Beef: Extra-lean beef can be surprising healthy. The leanest cuts are tenderloin and top sirloin. When opting for ground beef, choose extra-lean (not lean which can have up to 10 grams of fat per serving!) In terms of percentages, choose ground meats that are at least 93% fat-free.

Chicken: Chicken breasts are an extremely healthy source of protein. But the breast is not the only cut that you can eat. While dark meat does have more calories and fat than white meat, it is still okay to eat- as long as you remove ALL of the skin. Vary the type of chicken that you serve so your kids don't get bored.

Ground Turkey: It is a myth that ground turkey is healthier than ground meat. It all depends on the type of ground turkey and ground meat. Regular ground meat includes the light meat, the dark meat, and even the skin! It can have significantly more fat than 95% fat-free ground beef. And, in my opinion, ground turkey never tastes as good as ground beef. However, if you want to get really lean, opt for the 99% fat-free all white meat ground turkey. That is as lean as it gets!

Fish: It is not true that all kids hate fish. There are some types of fish that kids love (and no, I am not talking about the fried fish stick versions!) My daughter loves salmon and my son loves rare tuna. Other mild fish include cod and tilapia. Just remember, fresh fish should be used or frozen within two days. Once frozen, fish will stay good for about a month.

Tofu: Tofu is a source of protein that takes on the flavor of whatever you cook it with! For stir-fries and main dishes, use firm or extra-firm tofu. For baking or smoothies, try silken or soft tofu. For increased flavor, buy pre-packaged tofu that has already been marinated.

Enjoy!

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A trick to get your kids to exercise

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Your dog can truly be your child's best friend. Give your child the chore of walking the dog and voila- instant movement! Dogs love to run around outside. Chances are your child will feed off of the dog's enthusiasm. Encourage your child to play outside with the dog as much as possible. Studies show that simply getting your kid outside of the house helps with weight loss. So don't even mention exercise! Just tell your kids that the dog is getting restless and suggest they take him for a walk, play chase, or even play fetch. Once they are in the routine of walking the dog, tell them that their beloved pet is getting too heavy and the vet wants the doggy to run around a bit. All vets encourage exercise so it is not really a lie ;) In any case, suggest that your child jog with the dog for one minute and then walk for five minutes. Each week, increase the jogging by thirty seconds and decrease the walking by thirty seconds. In time, your child and dog will be jogging straight through! Gradually increase the length of the walks.

Not only will your child benefit- but your dog will be in better shape as well!

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Let's Celebrate... without food!

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My son lost his first tooth yesterday. It was really exciting. The tooth had been dangling and we knew it would be falling out soon. But I didn't realize how truly happy I would be when it finally came out. It hit me that my little boy is growing up. Wasn't I nursing him yesterday, praying that his teeth wouldn't grow in and hurt my boob? Time really does fly.

As I came in the door, he ran over to me. "Mommy, mommy. My tooth fell out at school today!" He was bubbling over with excitement. He sat me down and told me all about how he was playing basketball and tripped and boom- the tooth flew out of his mouth. He was laughing as he explained how everybody got on their hands and knees to hunt for his missing tooth. By the end of the story, I was laughing too.

And what was my next reaction? "Let's celebrate!" I then (almost) added, "Who wants ice cream?" That is how we celebrated everything in my house growing up. Piano recital? Hot fudge sundaes. Graduation? Banana splits. Good grade on a test? Well, you get the drift. It wasn't until I was a teenager that I realized my father would use any excuse to go for ice cream. And I grew up, as did many others, associating celebrating with eating fattening foods.

I don't want that for my children. But how do we celebrate the tooth without eating lots of calories and fat? Hmmm... I thought about that long and hard. Let's reward him with something he would like, that doesn't cost too much, and isn't bad for his health. "Let's go ice skating this weekend to celebrate!" I suggested. He immediately broke into a huge grin. "That's a great idea!" So- this weekend, we will go to the ice skating rink and spend a family day celebrating by doing an (active) activity that the entire family loves. I think that was a great solution!

Anybody else have other suggestions?