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Spring is in the air (well, kind of)! Warm weather is around the corner, and this is the time when many search for ways to cut calories and shed unwanted pounds. This brings us to the topic of low-calorie sweeteners - a way to reduce calories, while maintaining taste and a pleasurable experience with food. However, are these low calorie sweeteners safe or recommended for consumption, in particular, by kids? Photo Credit: Sara Bonisteel First, the facts. There are both ARTIFICIAL and NATURAL low-calorie sweeteners on the market. Artificial sweeteners (Sweet 'N Low, Equal) have been considered as "dangerous" in the past. Newer kids on the block, natural sweeteners (Stevia, Monk Fruit) are derived from plants, but does this make them safe? Artificial Sweeteners May Actually Lead to Weight GAIN Recent research from the Yale University School of Medicine has shown artificial sweeteners lack the ability to satisfy one’s sugar cravings, but instead, intensify the cravings and can lead to overindulging on sugary snacks . Evidenced by the finding that high calorie beverages remain a major factor in weight gain and obesity, even after the mass introduction of low-calorie alternatives, Professor de Araujo, who led the study, explains, “We believe that the discovery is important because it shows how physiological states may impact on our choices between sugars and sweeteners”. According to the study , because our brain associates pleasure with the increased amount of energy (calories) we receive from sugar, it is unable to receive the same level of satiety from the low-calorie version. Because the brain associates greater reward with sugars compared to artificial sweeteners, the sugar cravings remain. Overall, we are not “fooling” the brain when consuming zero or lower calorie sweeteners in place of sugary beverages or foods. Instead, we are only giving the brain the taste of sweetness without the extra energy, leading to eventual overeating and weight gain. Sweetener Side Effects While generally considered safe, there are a few concerns and side effects with artificial sweetener consumption. For some, artificial sweeteners or sugar alcohols can lead to digestive issues – including nausea, general abdominal discomfort, and can even have a laxative effect (YIKES!). In addition, some sweeteners, including saccharin, are not safe for consumption during pregnancy, as studies have shown it may have the ability to cross the placental barrier. Because complete understandings of sweetener effects are still unknown, it is best to avoid use during pregnancy. Xylitol, another sugar substitute, also comes with a few concerns. Although considered safe in small doses, including amounts found in foods, there is some concern over the link between tumors and xylitol use over an extended period of time and in extremely high doses. Additionally, xylitol can be fatal if ingested by dogs, and has been known to cause gastric distress and diarrhea in humans, as well. Natural Alternatives – Too Good to Be True? Recently, a few sweetener alternatives have made claims to be a “natural” choice, one of the most popular being stevia. While the stevia plant is a natural herb with leaves twice as sweet as table sugar, the brand it is often marketed under is not natural. Truvia, a trademarked sweetener brand, claims to be “all natural” and come from the stevia leaf. However, recent news has indicated the product actually only contains 0.5 grams of stevia extract within a 3.5 gram serving of Truvia – the remaining 3 grams comes from erythritol, another type of sugar alcohol. Although this is another low-calorie sweetener option, the brand does not live up to its natural claims, and is not the same as stevia leaves. Another natural sweetener gaining recent popularity is monk fruit. Monk fruit is a plant native to southern China and northern Thailand and boasts a sweetness that is 300 times stronger than sugar. It has been used in traditional Chinese medicine to treat diabetes and obesity, and has been used as a natural low-calorie sweetener in China for years. The fruit, also called luo han guo, has shown additional benefits including antioxidants and anti-inflammatory properties. At only 3 calories per serving, monk fruit is a great sweetener choice. Comparison of Low-Calorie Sweeteners How do these sweeteners stack up? Check out the facts about these sugar alternatives. BOTTOM LINE:  READ ingredients to learn WHAT is in your food! Take caution with foods that contain low-calorie sweeteners, and limit consumption for you and your family. Related Articles: Are Quest Bars as Nutritious as they Claim?  Processed protein, fake fiber, artificial sweeteners. Do you have questions or would you like more information? Contact FEED at:

May is National Barbeque Month and a great time to dust off the grill and get creative with healthy, yet satisfying recipes, perfect for dining al fresco. Check out these smart swaps and tasty tips to kick off grilling season! Grilling is a simple way to prepare nutritious meals and enhances the flavor of any food, from seafood and steaks to fruits and vegetables. There are many ways to think outside the box when it comes to typical cookout fare, including vegetarian and vegan options, lighter side dishes, and even dessert. With a few simple swaps, you’ll enjoy healthy and delicious meals all summer long. Beyond the Butcher Counter: Vegan and Vegetarian Options Although BBQ often conjures images of grilled meats slathered in sweet sauces, there are many different foods that can benefit from the added flavor of the grill. Whether catering to an individual vegetarian request, or planning an entire plant-based meal, these ideas will help keep everyone happy. Grilled Spinach Burgers BBQ Tofu Tomato, Feta and Pita Skewers Grilled Radicchio and Romaine Salads Grilled Pineapple, Mango and Peach Kebab Sear and Sizzle with Seafood Grilled fish is a classic low-calorie dish, but try a few less expected fish and shellfish varieties to create flavorful and nutritious dishes to impress guests or simply enjoy with the family. Curry Marinated Grilled Shrimp Sweet Teriyaki Fish Skewers Grilled Ahi Tuna Steaks with Avocado Salsa Cedar Plank Salmon Smart Swaps Traditional BBQ food can often include a lot of added sugar, fat and calories. With a few simple substitutions, though you can create a meal that is fun, healthy and deliciously suitable for a summer soiree. Traditional BBQ sauces can include up to 15 grams of sugar per serving (that's THREE teaspoons)!  Try to use the sweet stuff lightly and aim to add heat to your dishes with spices instead, including red pepper flakes and chili pepper. Mayo-based potato salads can be found at almost every cookout, but a 1 cup serving can include up to 20 grams of fat . To slash calories and fat, try using Greek yogurt instead of mayo, or try a vinegar-based recipe . Potatoes and sweet potatoes also make excellent sides when grilled with a bit of coconut oil, too! Chips and dip make an easy appetizer while manning the grill, but can lead to many added calories, fat and sodium – all before the real meal even begins. Instead, try serving hummus with crudités (cut-up veggies) or homemade baked tortilla chips with salsa. If your party just isn’t complete without guacamole, try mixing 1 part guacamole and 1 part salsa for added spice and half the calories . Additionally, fresh and grilled fruits make a great side or dessert. Try pairing grilled peaches or pineapple with a drizzle of honey and cinnamon. Enjoy! Related Links: Fourth of July BBQ "Re-do" - June 29, 2012 Picnic Possible - Healthy Way to Perk Up Your Picnic - August 2, 2012

There is nothing like fresh fruits and vegetables during peak season. Check out our “Eat Seasonably” feature where we will share health tips, preparation tricks, and new recipes featuring the best of the season’s produce. At just 50 calories per cup , sweet and fresh strawberries are the perfect addition to your daily summer diet. Just one serving of berries per day (approximately 8 berries, or 1 cup), may improve heart health and improve digestion. Read on to learn why these berries should be a staple on your summer grocery list! Health Benefits They reduce inflammation: Strawberries contain a unique combination of antioxidant and anti-inflammatory nutrients. They improve digestion and regulation of blood sugar: These berries contain 2 grams of fiber per serving. They fight disease: Research suggests that increased fruit and vegetable intake has been correlated in a decrease in cardiovascular disease as well as the prevention of certain cancer types including breast, cervical, colon, and esophageal cancer. Strawberries' heart healthy and anti-cancer fighting nutrients come from their high phytonutrient content. Greatest source of Vitamin C of all fruits: One-cup of strawberries contains 160 percent of your daily recommended amount of vitamin C. How to select and store:  Strawberries are very perishable, and should only be purchased a few days prior to use, as nutrients are at their peak at this time. Look for firm, red berries, without mushy or dark spots. Strawberries are a part of the " Dirty Dozen " list, so be sure to wash them right before eating. Avoid cooking these berries, as their vitamins, antioxidants, and enzymes cannot withstand high cooking temperatures. Go to your nearest farmer's market or U-Pick farm to choose your own sweet, healthy fruit to bring home! See a list of available U-Pick farms . NOTE: Be sure to call before traveling to U-Pick farms, unseasonably wet weather has affected many berry crops! Recipe: Strawberry Poppy Seed Salad Did we tempt your taste buds? Grab some strawberries, fresh or frozen, and try these recipes! No-Sugar Added Breakfast Treat: Strawberry Banana Oatmeal Muffins Say Good-bye to Plain Water: Strawberry Lime Cucumber Mint Water Quick and Easy Kid-Approved Dinner: Strawberry Balsamic Chicken Perk Up Your Playdate Snack: Strawberry Fruit Leather

Confused by the food label? Do you know what to look for to make a healthful choice for you and your family? Look no further! Check out these quick tips from FEED on how to sort the MYTHS from the (nutrition) FACTS. What is the first thing to look for when choosing foods on the grocery store shelves? Turn the package around. Rather than looking at the messaging on the FRONT, always check the INGREDIENTS on the back. Know what is in your food. Good choices ONLY contain ingredients that we can recognize and know where they are derived. Confused what a word means? Put the package down and look for another comparable product! What else is important to look at when choosing packaged food products? Look at total calories PER SERVING. Serving sizes vary, thus it is important to estimate how many servings you are actually eating. You don't need to measure your food each time. However, get an idea if the quantity you are consuming is close to the suggested serving. Dietary FIBER. This is the stuff that makes us feel FULLER for LONGER. Hence, we will eat less and STILL be satisfied! Hands down, this is the most important element of food. Fiber can be naturally found in certain foods (i.e. whole oats), but it also can be added to food products ( inulin , chickory root fiber, pea protein). These ingredients may make the Nutrition Facts look good, but they are not so good on our digestive systems. Some of these ingredients can cause some unpleasant side effects (gas, bloating... EEK!) Sugars - This is one of the most common misconceptions on the food label. Under "Total Carbohydrate" the word "Sugars" reflects the natural sugar in the product. This could come from fruit, milk (lactose) or actual sugar. However, this word "Sugars" doesn't differentiate at this time between natural and added sugars. Therefore, once again, it is important to look at the ACTUAL INGREDIENTS in the product. If you see the words sugar, or organic sugar, or brown rice syrup, etc., these are all added sugars and should be consumed in moderation How is the Nutrition Facts label changing? To help consumers understand the important facts of the Nutrition Facts label, the FDA has proposed changes that should go into effect by 2018 . Some of these changes include: - Serving Size in larger/bolder type: it will be pretty clear that you shouldn't eat the entire sleeve of Oreo cookies, but rather share them with EIGHTEEN of your friends! - Calories in larger type: No more squinting to learn how many calories are in your foods. This will be the largest number visible on the label. - New "Added Sugars" section: Considering sugar is a major focus of consumer concern, rather than the TOTAL amount of sugar in a product (including natural sugar from fruit, milk, and added sugar), the updated label will specify ADDED SUGAR. Quick tip: each 5 g of sugar = 1 teaspoon, thus do the quick math to understand how many teaspoons of added sugar lurk in your food! - Actual amounts of nutrients declared: Kids ages 9-13 need 1300 mg of calcium/day. So, if you see your yogurt only contains 400 mg, it may become a bit more obvious that it is important to include other sources of calcium-containing foods in their diet each day. Want to hear more? See Lara's most recent FOX News segment about Nutrition Facts here: March 30, 2015

There is nothing like fresh fruits and vegetables during peak season. Check out our "Eat Seasonably" feature where we will share health tips, preparation tricks, and new recipes featuring the best of the season's produce. Did you know? Mangoes are the most widely consumed fruit in the world! Giving someone a basket of mangoes is considered a gesture of friendship. Health Benefits Mangoes are high in Vitamin C (wound healing), Vitamin A (eyesight), and Vitamin B6 (protein metabolism). Contain fiber helpful for digestion Useful for unclogging pores and preventing acne How to... Pick a Mango: Choose slightly firm mangoes that have a fruity aroma. Avoid sap on skin. Coloring is not an indicator of ripeness, thus a "good" mango may vary from green to red to orange to yellow. Store a Mango: Keep unripe mangoes at room temperature. To speed up ripening, put a mango in a paper bag at room temperature. Ripe and cut mangoes can be stored in the fridge for several days. Cut a Mango: Check out this video from Mango.Org Recipes: Overnight Oats , Chili Lime Mango Popsicle , Mango Chia Pudding , and Mango Salsa

Do you throw out food based on the sell-by dates on your food packages? Learn which dates matter, and check out our suggestions on how to make sure your family stays food-safe at home! According to a study by the National Resources Defense Council and Harvard Food Law policy clinic, NINE out of TEN Americans throw away still-good groceries because they don’t understand the labels! That contributes to the FORTY percent of the nation's food supply that ends up in the trash! Learn the Lingo! Sell By: Labeling tells the store how long to display the product for sale. Buy the product before the date expires. This date reflects QUALITY (freshness, taste, consistency) NOT SPOILAGE. The product will be edible for some time after the date. Best if Used By (or before): This refers to QUALITY NOT SAFETY. Use By: Last date recommended for use while at peak quality, determined by the manufacturer. If dates don’t matter, how do I know my food is safe? If foods are mishandled, foodborne bacteria can grow. YUCK! Since product dates don’t give you a true guide to safe use of a product, here are some tips! Purchase the product before the expiration date Refrigerate, or freeze promptly after returning from the store Frozen foods do not need to be consumed before the expiration date if stored properly Keep food out of the temperature danger zone! Refrigeration should be less than 41 degrees Perform the SNIFF test! If it looks slimy, has a foul odor, or is growing mold (that shouldn’t be there!), throw it out! Additional suggestions: 1) Shop smarter. Rather than stocking up, only purchase the food you plan on using. 2) Pay attention to portions. Dish out reasonable amounts (especially with kids). 3) Label your leftovers! Avoid packing them into concealed containers, and label clearly so they are not forgotten! 4) Befriend your freezer! Keep food that you may delay preparing in the safest place in your kitchen, your freezer! Super cold temps keep food safe for months! 5) Watch expiration dates, but don't be quick to discard! Use the smell test and this guide: How Long are Foods OK to Eat? MILK – Ignore the date, but do the smell test! EGGS – Place them in the coldest part of the refrigerator (not the door!). Use within 3-5 weeks after purchase POULTRY – 1-2 days in refrigerator BEEF – 3-5 days in refrigerator CANNED GOODS – 3-5 YEARS in pantry (as long as the cans are not dented or bulging) Want to hear more? Check out Lara's most recent news segment on FOX 32 News here: April 24, 2015

It is easy to fall into a routine of choosing frozen food standbys for meals. However, the typical "kid food favorites" like chicken fingers or mac and cheese are high in calories and fat, but more importantly, contain little nutrition. Take a look at our "Eat This, Not That" feature comparing some typical frozen food choices. Instead of the boxed options, try these simple make-ahead choices for breakfast, lunch and dinner to keep your kids full, healthy and happy! Recipes Crunchy Cod Carrot Fries Cheesy Cauliflower Creamy Greek Yogurt Mac & Cheese Chocolate Avocado Pudding Pops Strawberry Banana Oatmeal Muffins In case you missed it, check out Lara's FOX News Chicago segment on Reinventing Kid-food Favorites here: May 11, 2015

There is nothing like fresh fruit and vegetables during their peak season. Check out our "Eat Seasonably" feature where we will share health tips, preparation tricks, and new recipes featuring the best of the season's produce. Did you know? Arugula is one of the most potent natural superfoods Arugula is also commonly known as "rocket" Health Benefits Arugula is abundant in Vitamin K (binds calcium in bones), Vitamin A (eye health), Vitamin C (wound healing), and Calcium (bone health). The leafy green contains specific compounds, ( sulforaphane and chlorophyll ), which have been shown to protect against certain types of cancers. Good source of folate: 100 grams of fresh arugula contain about 24% of recommended folic acid (helpful to prevent neural tube defects in pregnancy). How to... Pick Arugula: Choose crispy green color leaves. Discard any bruised or wilted leaves and stems before storage. Store Arugula: To prevent wilted greens, try separating your bulk greens into 2 or 4 separate produce bags (from the grocery store). Close the top of each bag lightly with your fist, blow into the bag, and fill it with air. Seal and place in fridge. See more here ! Recipes: Blackberry Arugula Citrus Salad , Arugula Egg White Muffins , and Wilted Arugula

Refreshing, cool, sweet, and delicious, many turn to smoothies when the weather warms up, in pursuit of a healthy drink. However, there are many traps that lure consumers, turning our slim smoothie into a diet disaster! Read on and learn our SMOOTHIE SECRETS to ensure you are not destroying your diet! Recent research showed that a diet rich in fruits and vegetables (consumed in smoothie form) resulted in a reduction of total cholesterol in 66 percent of participating students. It isn't new information that fruit and vegetables are good for our kids' health, however, getting our kids to consume these foods can be a daunting task! Smoothies provide a quick and delicious way to increase produce in kids' diets, and ensure that kids are getting important nutrients they need. Beware though, as your good intentions may turn bad! See some of the common mistakes that consumers make when preparing smoothies at home: MISTAKE #1: Adding juice to your smoothies Juice is simply sugar. Although it comes from fruit, and is "natural" like table sugar, excess fruit sugar is not good for our bodies. Did you know? In just 12 ounces of 100% juice, there are actually EIGHT teaspoons of sugar! What's worse? Soda contains TEN teaspoons per 12 ounce glass. Our suggestion? Replace juice in your smoothie recipe with milk or alternative dairy beverage. Make sure it is unsweetened, and pack your smoothie with about 300 mg of calcium, without the added sugar and calories. MISTAKE #2: Using a powder to increase protein Protein sports supplements have grown into a $7 BILLION dollar industry. Protein powder has emerged as a popular choice among athletes, dieters, and body builders to preserve muscle mass. However, as typically found, if something looks too good to be true, well, it is! Consumers are learning more about this "perfect protein" and are realizing the FDA does not regulate supplements, thus, what is on the label may not necessarily be contained in the product. Read more about the truth about supplements here. Rather than choosing a protein powder, add protein in a more natural way. Greek yogurt contains a whopping 25 grams of protein per cup. Not a yogurt fan? Choose cottage cheese! Adding 1 cup of curds and whey boosts protein, calcium, and is naturally low in sugar. MISTAKE #3: Overloading the fruit Just like juice, fruit contains sugar. Though fruit provides fiber, vitamins, and important antioxidants for good health, there is always a problem with having too much of a good thing. Keep fruit servings in check throughout the day, and limit to two cups or two handfuls daily. FEED Tip: Rather than two cups of fruit in your smoothie, swap one cup for veggies, specifically spinach. When blended with dark colored fruits, well, I don't think ANYONE will notice it's there! MISTAKE #4: Adding too much sweetener Honey, agave, and brown rice syrup are all forms of sugar that help smoothies taste sweet, but also pack on the calories. Rather than adding these syrupy sweets, try tossing a couple of pitted dates to your smoothie. Dates are naturally sweet, and are full of fiber, vitamins, and minerals. MISTAKE #5: Forgetting the nutritional powerhouse Chia, flax seeds, and matcha are some of the few additives that can turn a typical smoothie into a nutritional powerhouse. Chia and flax are chock full of omega 3 fatty acids, protein, and fiber. They're beneficial for digestion, and may help with inflammatory conditions. Need a buzz? Matcha, also known as green tea powder, is full of antioxidants and acts as a powerful stimulant, instead of coffee. Did we whet your appetite? Check out some of our favorite smoothie recipes here: Blueberry Flax Smoothie Green Tea Chia Smoothie Banana Bread Smoothie Strawberry Mango Banana Smoothie Want more? Check out Lara's recent segment on FOX 32 News here: May 29, 2015

Don't be fooled by the size of these tiny seeds. At just 130 calories per ounce (two tablespoons), chia seeds contain 11 grams of fiber (promoting a healthy digestive track), 4 grams of protein (helping to keep you full), and 9 grams of heart-healthy fats. Chia seeds are packed with vitamins, minerals, and antioxidants, and are simple to add to your diet. Add chia to smoothies, oatmeal, or salad dressings. Replace your egg with this "chia egg substitute" in your next baked good recipe (see below!). Vary your mornings and snacks with the chia pudding recipes shown here. We cannot get enough! Check out some of our favorite chia recipes that provide a nutrient-packed punch! Chocolate Cherry Chia Pudding Peanut Butter Banana Chia Pudding Green Tea Chia Smoothie Mango Chia Pudding Overnight Oats Chia Egg Substitute Want more delicious ideas from FEED? Check out our Pinterest page for quick and easy recipes for you and your family!

Summer is FINALLY here! That's the time when kids are most active, and less likely to increase weight, right? Wrong. Unfortunately, several studies suggest that summer is the prime time for excess weight gain . This is a serious health concern, as at least one third of children and teens are overweight or obese . Follow these simple tips to avoid weight gain and help your kids stay on track this summer! Be Prepared - Pack snacks for road trips such as fresh fruits (apples, grapes) and cut-up vegetables (bell peppers, carrots, sugar snap peas, jicama, celery). The more these choices are around, the more inclined our kids will be to eat them in the absence of less healthy options. Keeping fresh car snacks will also prevent pit stops at fast food chains. - Portion out protein-packed snacks such as nuts (about 1/4 cup = one serving) and nut-filled bars to keep kids feeling full in-between meals. - Aim for higher-fiber options such as freshly popped popcorn, or roasted chickpeas ( see our recipe here ), rather than simple-carbohydrate potato chips or pretzels. Get Kids Involved - Check out a local farmers market and taste new fruits and vegetables in season. - Make mealtime fun by having kids help in the kitchen (try these mint chocolate pea popsicles ) Stick to a Meal Schedule - Keep the lazy mornings reserved for the weekend. During the week, stick to a typical school-day schedule. - Make sure to make time for at least three meals instead of snacking multiple times throughout the day. Want more? Check out Lara's Slim Summer Tips featured on Fox News: July 7, 2015 Did you know Lara offers IN-HOME MEAL PREPARATION training? From the simplest of recipes, to a bit more complex, contact Lara today to schedule an appointment: lara@feednutrition.com!

There is nothing like fresh fruits and vegetables during peak season. Check out our “Eat Seasonably” feature where we will share health tips, preparation tricks, and new recipes featuring the best of the season’s produce. This month, we are featuring papaya. This tropical fruit is packed with antioxidants, vitamins, and the right amount of sweetness to curb your sweet tooth. With only 60 calories per serving, this fiber-filled fruit is bursting with health benefits. Read on to discover just why you should be adding papaya to your diet! Health BenefitsContains Papain: An enzyme proven to aid in digestion. Rich source of antioxidants: Research suggests antioxidants may aid in cancer prevention. Boost mood and immune system: One serving of papaya will provide all the recommended Vitamin C for a full day! Vitamin C not only boosts your immune system, but may also boost your mood. Helps keep you full : As with other fruits, papaya is a good source of fiber, which helps to keep you full and satisfied. How to select and store Papayas can be as long as 20 inches, but those found in stores typically average 7 inches. If you want to eat papaya within a day of purchase, choose papayas that have reddish-orange skin and are slightly soft to the touch. Those that have patches of yellow color will take a few more days to ripen. Avoid those that appear bruised or overly soft. Ripe papayas should be stored in the refrigerator and consumed within a few days. If mixing into a fruit salad, add just before serving as it softens quickly. Recipes Papaya Breakfast Boat Papaya Popsicle Papaya Salsa Kale Salad with Papaya Vinaigrette Thai Citrus Chicken Salad Tips/Facts Papaya seeds are edible, though they have a peppery, bitter flavor. They can be eaten whole or blended, to be added to a salad dressing. Check out more here!