Wellness programs battle rising costs | BenefitsPro

Wellness programs battle rising costs | BenefitsPro

New DOL reg won't change how large companies offer advice | BenefitsPro

New DOL reg won't change how large companies offer advice | BenefitsPro

Are Artificial Sweeteners Healthy?

By Kathleen Zelman, MPH, RD, LD

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Americans have a serious sweet tooth and rely on foods and beverages using artificial sweeteners to satisfy the yen for sweetness without packing on the pounds. But along with the expanding number of artificial sweeteners comes controversy – are artificial sweeteners safe and healthy alternatives to sugar?
According to the FDA, they are safe. Sweeteners fall under the 'generally recognized as safe' list of foods or food additives. In order to be declared safe, there must be sufficient evidence that the product is safe when consumed in normal portions.
But health experts worry that we are over consuming artificial sweeteners which increases our demand for super sweet foods and beverages. The problem, experts say, is that the natural sweetness from fruit pales in comparison and may no longer satisfy our desire for sweets.

Do artificial sweeteners cause weight gain?

Most people use artificial sweeteners to prevent weight gain and slash calories. However some studies show they can lead to weight gain. How? It may increase sugar cravings. Some dieters drink a diet beverage to justify the chocolate cake. Studies have shown that sweetness in the absence of calories may stimulate overeating.
Artificial sweeteners do not need to cause weight gain – the key is to control your intake of sweets and sweet beverages.

Reducing sugar intake

Most Americans consume about 20 teaspoons of added sugar per day according to the USDA. Too much sugar is unhealthy and can lead to dental problems, obesity, type 2 diabetes and more. The American Heart Association recommends we limit added sugars to about 100 calories per day.
Our intake of sugar has increased over the years but so has our consumption of artificially sweetened products. The 2010 Dietary Guidelines are expected to recommend a reduction in sugar and sweetened beverages because it is estimated that 22% of calories in the diet come from sweet drinks.
One of the easiest ways to trim calories from your diet would be to replace sweetened beverages with unsweetened or artificially sweetened beverages. Nutrition experts recommend water, sparkling water, non fat milk, unsweetened coffee and teas, 100% fruit juice (in limited amounts) and artificially sweetened beverages consumed in moderation.
Artificially sweetened foods and beverages can help trim calories but experts suggest limits. A few servings a day is perfectly reasonable. A packet of your favorite artificial sweetener in your coffee, a diet drink and a serving of diet pudding or ice cream is an example of a moderate daily intake.

Artificial sweeteners on the market

All of the artificial sweeteners are virtually calorie free and approved as safe by the FDA.
Aspartame – The little blue packet, also known as Equal and Nutrasweet, contains two amino acids, aspartic acid and phenylalanine. Considered a general purpose sweetener, it is used mainly for beverages but is also included in some diet colas and desserts. The only caution is that it should not be consumed by anyone with phenylketonuria (PKU). The FDA maintains it is safe despite rumors that it may cause cancer.
Saccharin – Comes in the little pink package, also known as Sweet n Low, made from benzoic sulfinide. One of the original non nutritive sweeteners, it is less expensive and stable at high temperatures so it can be used in baking. Saccharin is found in diet beverages, baked goods and some dietetic products but is primarily used to sweeten foods and beverages at the table. Early studies linked it to cancer but more than 30 human studies found saccharin safe for human consumption.
Sucralose – Found in the little yellow packet, also known as Splenda, made from a sugar molecule that is chemically altered. This is a very popular table top sweetener that is also found in drinks, foods, juices and more, sometimes combined with Ace-K. It holds up to high temperatures better than other sugar substitutes and has little impact on blood sugar levels. It is 600 times sweeter than table sugar and is not fully absorbed. Even though it is made from a sugar molecule, the final product is completely different.
Acesulfame-K (Ace-K) – Not as recognizable as the other sweeteners, made from acetoacetic acid and potassium, this sweetener is not metabolized or absorbed by the body. It is found in foods and drinks and is also sold as Sunett and Sweet One. It holds up to heat and can be used in baking or cooking.
Stevia – Is the latest addition to the artificial sweetener category although it has been around for centuries in other countries. PureVia, Truvia and other companies make refined stevia products. Extracted from the stevia plant, it is promoted as natural although it is chemically extracted. Used primarily as a table top sweetener, it is much sweeter than sugar so less can be used to achieve sweetness. Stevia can also be used in baking.

Bottom line

It is a very controversial topic. If you choose to enjoy artificially sweetened products, a limited intake is essential. Consuming artificial sweeteners in moderation should be safe but the long-term health effects are unknown. We would benefit from more scientific data on the long-term effects of artificial sweeteners on the body.
Children and pregnant or breast feeding women should discuss the issue with their doctors.

Healthy Mind Healthy Body

Healthy Mind Healthy Body

Americans' health behaviors don't match intentions | BenefitsPro

Americans' health behaviors don't match intentions | BenefitsPro

Healthy Mind Healthy Body

Healthy Mind Healthy Body

Healthy Mind Healthy Body

Healthy Mind Healthy Body

Towers Watson and National Business Group on Health Release Annual Employer Survey on Health Purchasing Decisions

Towers Watson and the National Business Group on Health recently released their 16th annual employer survey on health purchasing decisions, a survey based on 588 employers, representing 9.2 million full-time employees across all major industry sectors, and conducted between November 2010 and January 2011. 

The survey  found that average total health care costs per active employee amounted to $10,387 in 2010, and that this amount is expected to rise to $11,176 per employee in 2011.  Both employees and employers will bear the additional cost burden; employees’ share of total premium is expected to increase from an average of 22.9% in 2010 to 23.8% in 2011.  To control spending growth, many employers have implemented new tactics in 2011, including rewarding employees for enrollment in healthy lifestyle activities and participating in community-based pilot programs, such as patient-centered medical homes.  Survey data indicates that employers’ interest in quality and wellness initiatives is expected to continue into 2012.

Survey responses also indicate that emerging health reform requirements are causing significant changes in employers’ operations.  When asked about changes due to the health care reform law, 81% responded that health reform has increased the administrative burden on their HR departments, 11% stated that health reform has decreased their ability to offer competitive pay increases, and 23% stated that they are less committed to offer health care benefits to retirees.

Losing weight: A specialists' advice on what works

Losing weight: A specialists' advice on what works

Treadmill workouts don't have to be boring

Treadmill workouts don't have to be boring

Snack Smart - What's wrong with sugary snacks, anyway?

Sugary snacks taste so good-but they aren't so good for your teeth or your body. The candies, cakes, cookies, and other sugary foods that kids love to eat between meals can cause tooth decay. Some sugary foods have a lot of fat in them too.
Kids who consume sugary snacks eat many different kinds of sugar every day, including table sugar (sucrose) and corn sweeteners (fructose). Starchy snacks can also break down into sugars once they're in your mouth.
Did you know that the average American eats about 147 pounds of sugars a year? That's a big pile of sugar! No wonder the average 17-year-old in this country has more than three decayed teeth!

How do sugars attack your teeth?

Invisible germs called bacteria live in your mouth all the time. Some of these bacteria form a sticky material called plaque on the surface of the teeth. When you put sugar in your mouth, the bacteria in the plaque gobble up the sweet stuff and turn it into acids. These acids are powerful enough to dissolve the hard enamel that covers your teeth. That's how cavities get started. If you don't eat much sugar, the bacteria can't produce as much of the acid that eats away enamel.

How can I "snack smart" to protect myself from tooth decay?

Before you start munching on a snack, ask yourself what's in the food you've chosen. Is it loaded with sugar? If it is, think again. Another choicewould be better for your teeth. And keep in mind that certain kinds of sweets can do more damage than others. Gooey or chewy sweets spend more time sticking to the surface of your teeth. Because sticky snacks stay in your mouth longer than foods that you quickly chew and swallow, they give your teeth a longer sugar bath.
You should also think about when and how often you eat snacks. Do you nibble on sugary snacks many times throughout the day, or do you usually just have dessert after dinner? Damaging acids form in your mouth every time you eat a sugary snack. The acids continue to affect your teeth for at least 20 minutes before they are neutralized and can't do any more harm. So, the more times you eat sugary snacks during the day, the more often you feed bacteria the fuel they need to cause tooth decay. Also, as long as sticky foods are in your mouth, the bacteria will continue to produce acids, perhaps for hours unlike foods that are easily rinsed away.
If you eat sweets, it's best to eat them as dessert after a main meal instead of several times a day between meals. Whenever you eat sweets -- in anymeal or snack -- brush your teeth well with a fluoride toothpaste afterward.
When you're deciding about snacks, think about:

• The number of times a day you eat sugary snacks
  
• How long the sugary food stays in your mouth
  
• The texture of the sugary food (chewy? sticky?)
  

If you snack after school, before bedtime, or other times during the day, choose something without a lot of sugar or fat. There are lots of tasty, filling snacks that are less harmful to your teeth -- and the rest of your body -- than foods loaded with sugars and low in nutritional value. Snack smart!
Low-fat choices like raw vegetables, fresh fruits, or whole-grain crackers or bread are smart choices. Eating the right foods can help protect you from tooth decay and other diseases. Next time you reach for a snack, pick a food from the list inside or make up your own menu of non-sugary, low-fat snack foods from the basic food groups.

Snack Smart Food List

Pick a variety of foods from these groups:
Fresh fruits and raw vegetables

• Berries
  
• Oranges
  
• Grapefruit
  
• Melons
  
• Pineapple
  
• Pears
  
• Tangerines
  
• Broccoli
  
• Celery
  
• Carrots
  
• Cucumbers
  
• Tomatoes
  
• Unsweetened fruit and vegetable juices
  
• Canned fruits in natural juices
  

Grains

• Whole grain (not white) bread
  
• Plain bagels
  
• Unsweetened cereals
  
• Unbuttered popcorn
  
• Tortilla chips (baked, not fried)
  
• Pretzels (low-salt)
  
• Pasta
  
• Whole grain crackers
  

Milk and dairy products

• Low or non-fat milk
  
• Low or non-fat yogurt
  
• Low or non-fat cheeses
  
• Low or non-fat cottage cheese
  

Meat, nuts and seeds

• Chicken
  
• Turkey
  
• Sliced meats
  
• Pumpkin seeds
  
• Sunflower seeds
  
• Nuts
  

Others (these snacks combine foods from the different groups)

• Pizza
  
• Tacos
  

Remember to

• Choose sugary foods less often
  
• Avoid sweets between meals
  
• Eat a variety of low or non-fat foods from the basic groups
  
• Brush your teeth with fluoride toothpaste after snacks and meals
  

Note to Parents

The foods listed in this leaflet have not all been tested for their decay-causing potential. However, knowledge to date indicates that they are less likely to promote tooth decay than are some of the heavily sugared foods children often eat between meals.
Candy bars aren't the only culprits. Foods such as pizza, breads, and hamburger buns may also contain sugars. Check the label. The new food labels identify sugars and fats on the Nutrition Facts panel on the package. Keep in mind that brown sugar, honey, molasses, and syrups also react with bacteria to produce acids, just as refined table sugar does. These foods also are potentially damaging to teeth.
Your child's meals and snacks should include a variety of foods from the basic food groups, including fruits and vegetables; grains, including breads and cereals; milk and dairy products; and meat, nuts, and seeds. Some snack foods have greater nutritional value than others and will better promote your child's growth and development. However, be aware that even some fresh fruits, if eaten in excess, may promote tooth decay. Children should brush their teeth with fluoride toothpaste after snacks and meals. (So should you!)