Each month I have a little fun showcasing an item that, in my opinion, just isn't as good for your health as it is advertised to be.  In the past I have showcased food items.  But last week, a client prompted me with a brilliant idea.  

She had been to City Sports in Cambridge and decided to try on a pair of Skecher's Shape-Ups (Reebok Easy-Tone is another version of the same idea).  You know the shoes.  Slim, long legged models wear them in their commercials, promising that they'll help you "burn more calories, tone muscles, and more."

So my client was curious to know whether or not there was any actual research behind the dramatic sales pitch.  So I did some research of my own.  First I looked for any data to support the claims of calorie burning and leg toning.  Nope, couldn't find anything.  Doesn't appear that either company has done any actual research that would validate such claims.  Skechers or Reebok, if you know something I don't, please send the research my way!  I'm all ears.

Then I decided to contact my colleagues. Here were their responses:

• There was another brand that came out a few years ago with these. I bought them (because Oprah had them...lame, I know!) and they really hurt my knees so I gave them away. A chiropractor told me they were not great for your back.

A couple of days ago I blogged about my current favorite salad dressing from Trader Joes.  And then I was in the grocery store and stumbled upon calorie-free salad dressing from Walden Farms. Their label brags "calorie free, sugar free, fat free, carbohydrate free, gluten free, cholesterol free."  So my question is, we know what it doesn't contain, so WHAT THE HECK IS IT?!?  Their website doesn't give any of the nutrition or ingredient label info, so I can't answer that question.  But I will say that I think it's a bad idea to be eating anything that declares to be nothing.  Why?

1.) They are hiding something.  Nutrition labeling laws are screwy.  The manufacturer likely altered the ingredients and portion sizes so as to report that it contains "nothing" when in fact they have just fiddled with the numbers.  For example, if a portion of salad dressing contains <.5 grams fat the label can legally say 0.  But if you have 3 servings, you are actually getting close 1.5 grams of fat.

2.) It likely contains plenty of non-food items like binders and thickeners to mimic real food.  This can cause havoc on your GI system and just won't keep full like real calories can.

3.) It fuels the notion that fats are bad.  Just read their website: "Eating a salad is healthy, unless it’s topped with high calorie, high fat salad dressings that can easily add hundreds of calories."

Au contraire! Fats are an ESSENTIAL part of a nutritious diet.  Healthy fats (think olive and canola oil, nuts, avocados) provide anti-inflammatory properties, help repair our neurological system, provide the feeling of satiety and satisfaction, and make foods taste delicious!  True, we need them in moderation, but we still need them!

4.) It promotes a binge mentality.  Do you guys remember what happened with bagels and Snackwell cookies in the fat-free craze of the 90's?  Everyone thought that anything devoid of fat was fair game and people started binging on it, then wondered why they gained weight!  We need to embrace all foods: fats, carbs, calories in moderation.

5.) It puts calories in a bad light.  Why do we have to be calorie haters?   In order to think, exercise, and work, we need to fuel (or calories).  Let's shed the guilt of putting real food into our bodies.

So the next time you think about topping your salad with a phoney-bologna dressing, think again.

DISCLAIMER: I am not opposed to eating things that are non-nutritious but tasty. I would be the last to turn down a homemade chocolate chip cookie! My purpose is to help you see through the marketing ploy of food companies and understand how to feed your body based on sound nutrition. The goal is to fill our diets with nutritious foods and enjoy the yummy but not particularly healthy foods in moderation. My hope is to give you a little clarity with these "No Case" postings.

Each month I pick a product that glows with a "health halo." A product that claims to be healthy, but actually is not.  And this month The 5 Hour Energy Shot takes center stage.  Their website brags: "At only two ounces it goes down fast. It has zero sugar, zero herbal stimulants and only four calories. It's packed with B-vitamins, amino acids, nutrients and as much caffeine as a cup of the leading premium coffee."

Now why would an average consumer need to take shots of caffeine throughout the day? I can think of two obvious reasons- you're either hungry or tired.  And I know of only two effective antidotes: food or sleep.  When your body asks for fuel or a nap and you respond with caffeine, you are masking the underlying issue (not to mention running on a serious insufficient fuel source.)

I'm not saying the caffeine is evil (but here's a link to an article that discusses the potential side effects of caffeine.)  In fact there is research to show that caffeine is an effective ergogenic aid for athletes (although banned by many professional organizations).  However, most of us are not athletes and most of us need to focus on proper sleep, moderate exercise and sound nutrition for a high-energy day.

I can promise that with adequate rest and several balanced meals and snacks evenly distributed throughout the day, you can avoid the dips in blood sugar that may have you running for a 5 hour shot of caffeine mid-afternoon.  Interested in learning more?  My colleague Karen Giles Smith wrote this article that may be of interest.

DISCLAIMER: I am not opposed to eating things that are non-nutritious but tasty. I would be the last to turn down a homemade chocolate chip cookie! My purpose is to help you see through the marketing ploy of food companies and understand how to feed your body based on sound nutrition. The goal is to fill our diets with nutritious foods and enjoy the yummy but not particularly healthy foods in moderation. My hope is to give you a little clarity with these "No Case" postings.

Your friendly dietitian in Cambridge,
Marci

The purpose of the "Product No Case" blog postings are to share with you foods disguised as "healthy" but might not be. And the highly marketed Dannon Light & Fit Yogurt is another great example.

I know what you're thinking, it's fat-free yogurt, it must be healthy!  Well, I'm not saying that it's devoid of any nutritional benefits.  It contains 15% of your daily calcium and vitamin D needs which isn't bad for bone health.

The problem is that this is a marketing ploy for weight loss.  But if you are snacking on Light & Fit Yogurt, with the hopes of looking like Heidi Klum, you may find yourself more frustrated than physically satisfied.  Let me explain.

The yogurt contains 80 calories, with the majority of those calories coming from carbohydrate.  That means you'll likely be satisfied for about 30 minutes since simple carbohydrates are metabolized very quickly. I've met with many people who are trying to lose weight but feel hungry constantly!  When I ask about their snacking habits, they list things like fat-free yogurt and fruit (both simple carbs that do not have the satiating power of protein and fat).

A nutritious snack that keeps you satisifed for longer needs to contain more than just carbohydrates.  So balancing out that yogurt with a handful of nuts is a great way to add healthy fats, protein, and fiber.

Also, low calorie yogurts often contain artificial sweeteners like aspartame and sucralose.  While the FDA has declared them as safe, they can actually cause a fair amount of stomach upset (think gas and gurgling).  Additionally, artificial sweeteners tend to exacerbate sweet cravings because they are so much sweeter than real sugar.  So my recommendation is to avoid them.

DISCLAIMER: I am not opposed to eating things that are non-nutritious but tasty. I would be the last to turn down a homemade chocolate chip cookie! My purpose is to help you see through the marketing ploy of food companies and understand how to feed your body based on sound nutrition. The goal is to fill our diets with nutritious foods and enjoy the yummy but not particularly healthy foods in moderation. My hope is to give you a little clarity with these "No Case" postings.

The purpose of the "Product No Case" blog postings are to share with you foods disguised as "healthy" but are truly not.  And General Mills Fiber One 90 Calorie Bars are a shining example.  They are packed full of fiber (a rather popular marketing ploy these days) in an attempt to look healthy.  Here's what's wrong with this picture.

So after writing my last post on being a wise consumer, I thought it'd be fun to start a monthly posting called "Product No Case."  I currently blog once a month about a product I love that supports healthy living (see Tag: Product Showcase).  So why not blog about a product that's a dud?  A product that masquerades as something "good for you" but actually isn't. 

So Kashi, you win both spotlights this month.

Product Showcase Winner: Kashi 7 Whole Grain Pilaf
Product No-Case: Kashi Go Lean Crunch Bars

Click on the links to read more.