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The Food That Makes You Eat MORE

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After plowing through a sleeve of cookies, do you find yourself ripping in for seconds? Fructose may be to blame. It turns out, eating fructose doesn’t activate the region of the brain that tells you you’re full, according to a new study published in The Journal of the American Medical Association.

Yale University researchers used MRI scans to monitor brain activity in 20 young, normal-weight people before and after they consumed drinks containing glucose or fructose. Researchers found that the drink containing glucose reduced cerebral blood flow and activity in regions that regulate appetite, causing participants to feel full. However, the fructose-filled beverage didn’t change brain flow or activity, and participants didn’t report feeling fuller after drinking it.

“By not causing feelings of fullness, fructose can continue one’s desire to eat,” says senior study author Robert S. Sherwin, MD, endocrinologist at Yale University. Previous research has shown that consuming fructose producers smaller increases in satiety hormones compared to glucose, and promoted further eating in rodents.

Table sugar, or sucrose, is half fructose and half glucose. And while both fructose and glucose contain 16 calories, glucose is the body’s primary source of fuel, Sherwin says. Fructose is naturally found in fruits and some vegetables alongside healthy fiber and good-for-you nutrients. However, since it’s sweeter that glucose, it’s an inexpensive staple in commercial sweeteners. High-fructose corn syrup (HFCS), for example, the most common source of fructose in the American diet, typically contains about 55 percent fructose and 45 percent glucose, and study researchers believe the high fructose-to-glucose ratio can prevent fullness and keep you eating long after you hit your sugar limit.

But high-fructose corn syrup is in more than soda and sweet treats, says Kathleen DesMaisons, Ph.D., author of The Sugar Addict’s Total Recovery Program. Here, she reveals 5 so-called “healthy” foods that are actually filled with the syrupy stuff:

FRUIT YOGURT
While a great natural source of protein, calcium, probiotics, and vitamins B and D, many yogurts—especially those that pack processed fruit—contain HFCS, DesMaisons says. For example, three of the five main ingredients in a popular Fruit on the Bottom yogurt are sugar, fructose syrup, and high fructose corn syrup.
Non-HFCS Swap: Try a fruit-free organic variety like Stonyfield Farm Plain Organic Low Fat Yogurt and mix in fresh fruit still sporting its skin, she says. You’ll both avoid refined sugars and up your fiber intake to stabilize blood sugar levels. (blood sugar: http://www.womenshealthmag.com/health/blood-sugar-information)

WHOLE WHEAT BREAD
The bread bag might read “whole gain” on the front, but “high-fructose corn syrup” could still be on the ingredients label, according to DesMaisons. Wonder Bread Stoneground 100% Whole Wheat Bread, for instance, counts high-fructose corn syrup as its fourth ingredients.
Non-HFCS Swap: Always read ingredient labels, or just look on the front of Pepperidge Farm whole wheat labels for the line “No high-fructose corn syrup.” You can’t miss it.

PROTEIN BARS
Sure, they have protein. But that burst of energy you get right after eating them is often from HFCS, which Power Bars, Balance Bars, and Zone Perfect Bars all contain.
Non-HFCS Swap: Odwalla and CLIF Bar products are free of HFCS. Remember, however, that they aren’t low in all sugars, notes DesMaisons.

JUICE COCKTAILS
If a juice drink is not made with 100 percent juice, it generally contains a large amount of HFCS, she says. Some examples include: Ocean Spray Cranberry Juice, Capri-Sun Juices, and Tropicana Orangeade.
Non-HFCS Swap: Opt for buying drinks that are 100 percent pure juice, such as Simply Orange, Limeade, and Lemonade. Even better, eat the fruit whole for fiber benefits, she suggests.

CANNED PRODUCE
It’s not just sodium you have to worry about in your canned goods. Del Monte Diced Tomatoes with Basil, Garlic and Oregano, for example, lists high-fructose corn syrup as its third ingredient, right after tomatoes and tomato juice.
Non-HFCS Swap: When it comes to produce, fresh is always the way to go, says DesMaisons. If your fave fruits and veggies aren’t available this time of year, go the frozen route to avoid added ingredients.

photo: Thinkstock

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The Food Group That Burns More Fat

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Skip the cookies, but chug the milk. According to a study in the International Journal of Obesity, an increased dairy intake can help you lose more weight.

Researchers reviewed 14 randomized controlled clinical trials—the gold standard of studies—that examined the link between weight, body fat mass, and dairy consumption. The results: People who ate the most dairy while on a calorie-restricted diet had a 1.6-pound greater reduction in fat mass and a 1.3-pound increase in muscle mass compared to people taking in lower levels of dairy. But the researchers found that increasing dairy consumption when you’re not on a calorie-restricted diet does not affect weight loss.

What’s going on? Researchers believe that the calcium, vitamin D, and protein found in dairy products help you lose fat by “supporting the preferential deposition of calories into muscle rather than fat,” says David L. Katz, MD, Prevention nutrition adviser and an associate professor of public health at Yale University. (Trying to lose weight? Find out Which Foods Not To Ditch.)

Here’s how: Calcium found in milk decreases the level of 1,25-dihydroxyvitamin D3—a vitamin that spurs the growth of fat cells—in your body, helping to accelerate the effects of weight loss, according to a recent study in Obesity Research. Eating lots of dairy helps slow down the growth of fat cells, but only when combined with a weight-loss diet are the effects powerful enough to make a noticeable difference, says Katz.

Your move: Keep eating dairy—especially the high-protein kind—and replace your morning OJ with a glass of skim milk. People who drank a glass of skim milk with breakfast ate 8.5 percent fewer calories and reported feeling fuller than those who had a fruit drink, according to a study in the American Journal of Clinical Nutrition.

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Feeling Blue? Eat More of This

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Certain foods make you feel energized, bloated, or tired. But as it happens, your diet can also affect your mood. People who eat foods rich in folate and vitamin B12 are less likely to experience certain symptoms of depression, according to a new Finnish study.

Researchers examined 12-month food-frequency questionnaires of 2,840 Finnish adults, then evaluated the participants’ depression symptoms with a standard 21-question survey. Compared to those who ate diets with the lowest amount of folate and vitamin B12, people with the highest intake of these vitamins were significantly less likely to report sadness, irritability, changes in sleep and appetite, and other symptoms of melancholic depression (MD) triggered by biological factors, like chemical imbalance. However, the vitamins had no effect on non-melancholic depressive symptoms (i.e., low-self esteem and anxiety) caused by external factors like losing a job.

Folate and vitamin B12 help produce serotonin, the brain chemical responsible for happiness. Additionally, skimping on either folate or B12 can heighten your risk of anemia, which can make you feel grumpy and fatigued—also common symptoms of depression. However, the study researchers were surprised that these vitamins appeared to affect different types of depressive symptoms differently, says lead study author Jussi Seppälä, MD, Chief of the Department of Psychiatry of the Hospital District of Southern Savo in Finland. While more research is needed to understand why, it’s clear that diet plays a role in mood management, and it can’t hurt to load up on both vitamins.

Unfortunately, the average woman doesn’t get enough folate in her regular diet, so you may need supplements to reach the recommended daily amount (RDA) of 400 to 800 mg, according to Tanya Zuckerbrot MS, RD, a New York City nutritionist and author of The Miracle Carb Diet. While the study didn’t look at supplements and depression, Zuckerbrot  recommends supplements to women to prevent symptoms of deficiency, so it’s worth a shot. And because the richest sources of B12 are meat, eggs, and dairy, vegetarians and vegans tend to eat less than the 2.4 mcg RDA.

If you’re worried that you don’t get enough of these vitamins, ask your doctor about taking supplements, and get a blood test ASAP. Also, try to incorporate these vitamin-rich foods into your daily meal plan:

Best Sources of Folate (RDA: 400-800 mg)

Food
Serving Size
Amount of Folate

Fortified breakfast cereal (100% DV)

3/4 cup

400 mg

Liver

3 oz

54 mg

Lentils

1/5 cup

45 mg

Spinach

½ cup

115 mg

Enriched noodles, pasta, rice

1/2 cup

77-110 mg

Great Northern beans

½ cup

90 mg

Asparagus

4 spears

90 mg

Avocado

½ cup

59 mg

Broccoli

½ cup

51 mg

Orange juice

1 cup

47 mg
Source: National Institutes of Health Office of Dietary Supplements

Best Sources of B12 (RDA 2.4 mcg)

Food
Serving Size
Amount of B12
Clams 3 oz

84.1 mcg
Liver 3 oz

70.7 mcg

Fortified breakfast cereal (100% DV)

 ¾ cup

6.0 mcg

Fish (trout, salmon, tuna)

3 oz

2.5-5.4 mcg

Beef

3 oz

1.4 mcg

Low-fat milk

1 cup

1.2 mcg

Low-fat yogurt

8 oz

1.1 mcg

Cheese

1 oz

0.9 mcg

Egg

1 whole

0.6 mcg

Chicken

3 oz

.03 mcg
Source: National Institutes of Health Office of Dietary Supplements
photo: iStockphoto/Thinkstock

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Your Secret Weapon for More Self-Control

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Struggling to stay on task at work? Gargle some Gatorade. Swishing a sugary beverage in your mouth can help boost your self-control, says a recent study published in the journal Psychological Science.

Researchers asked 51 students to complete two self-control tasks. In each test, half of the students rinsed their mouths with lemonade and sugar, while the other half rinsed with lemonade and Splenda.

The results: Those who rinsed their mouths with the sugar-infused lemonade responded to the tests faster and showed more self-control than those who rinsed with the artificial sweetener.

Researchers previously thought you needed to actually drink glucose and get it into your system to see its willpower-boosting benefits, but the new study found simply swishing works, too. “Glucose stimulates the simple carbohydrate sensors on your tongue, which then signals the motivational centers of the brain,” says lead study author Matthew Sanders, a doctoral candidate at the University of Georgia. These signals tell your body to pay attention and help you get back on track with your goals, Sanders explains.

The researchers aren’t sure how useful this technique is for longer, harder self-control tasks—like quitting smoking—but Sanders says it should help in the short-term. If you’re waning during a hard workout or logging a late-nighter at the office, a quick swish of Gatorade should help you refocus better than water, he says.

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Who Cheats More: Women or Men?

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Sure, it may seem like infidelity is a guy thing. But according to research from the Archives of Sexual Behavior, women are just about as guilty of straying, and in fact, we’re cheating more than ever.

Researchers had 918 men and women fill out an online questionnaire on whether or not they’ve cheated on their partners and why they did it. The results: 19 percent of women admitted to straying outside their relationship—that’s up 5 percentage points from the National Science Foundation’s General Social Survey in 2010. Men aren’t much better: 23 percent of them reported cheating, up 4 percent since 2010.

While men still outpace women, it’s alarming to see these numbers on the rise for both sexes. According to Sheri Meyers, Psy.D., a marriage & family therapist and author of Chatting or Cheating: How to Detect Infidelity, Rebuild Love, and Affair-Proof Your Relationship, it’s not just attractive men that lure us from our relationships, but rather, it’s relationship discontent that leads us to stray. In fact, Meyers says the most common reasons for infidelity are feeling lonely and disconnected from your partner; lack of communication; love and attention deficit; boredom; a sexual disconnect; or lack of intimacy. (Read more about why men and women cheat.)

And it doesn’t help that a new study published in the journal Hormones and Behavior found that certain points in our cycles make us even more likely to doubt the dude we’re dating—particularly if he’s not over-the-top sexy. In the study, women were significantly more likely to find fault with their partners and feel less close to them during the high-fertility period than the low-fertility period of their cycles.

So what should you do if (or perhaps, when) the grass looks greener on the other side? Put that temptation to rest with these ways to prevent cheating.

photo: iStockphoto/Thinkstock

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4 Steps to Make More Money Than Your Coworkers

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Got the cubicle blues and don’t know why? Your coworker’s paycheck might be to blame.

A new study out of Madrid found that the key to happiness at work isn’t in how much you are paid, but how much you are paid relative to your peers. So basically: Make less than your coworkers, “have a sad” in the office restroom on a regular basis.

To make matters worse, when workers discover income disparities, studies show they tend to work harder. “[This is] due to the idea that if those around me earn more than I do, it might indicate that if I work hard I will end up earning as much as they do,” says Eduardo Pérez Asenjo, study author and professor of economics at UC3M in Madrid. Ultimately, this strategy will likely just result in even greater feelings of resentment that you’re underpaid… and also overworked.

The good news is that there are strategies you can take if your goal is to earn more money.

Here’s how to ask for a raise and hear ‘yes’ in four simple steps.

1. Pick a number—but not just any number
Asking too high makes you look insane, asking too low means you’re missing out on potential income. The key is figuring out what the sweet spot is. “Too many people ask for raises based on what they’d like to earn or a general gut feeling that they should be making more,” says Alison Green, author of the popular Ask a Manager blog. “Do some research on industry norms for your particular work in your geographic area and see where your salary falls relative to those markers.”

Tip: Don’t use salary websites as a reference. Green says that the most reliable method is to ask other people in your field for their opinion. That said, most people tend to squirm when asked about their salary directly. “But you can bounce figures off them and see how they respond,” she says. “Do they think the number you mention is about right, or does it seem too high or too low to them?” Base your ask off your intel.

2. Wait for the ideal time
Make sure you’ve put in a significant amount of time (at least a year) and have a sustained track record of accomplishment before you try to climb the monetary ladder. And don’t become a repeat raise demander! If you just earned a raise 3 months ago, don’t come knocking too soon. “In most companies, you won’t get your first raise until you’ve been there for at least a year, and you usually won’t get a raise more than once a year after that,” Green says.

Also, Green adds, it’s important to think big picture. “It helps if the company is in decent financial straits; when employers are going through a rough financial time, they’re looking for places to cut costs, not add them, so you want to be sensitive to that,” she says.

3. Sell yourself
Don’t just tell your boss why you deserve a raise—show her. “A raise is an acknowledgement that you’re now contributing at a significantly higher level than when your salary was last set,” Green says. “So think about what achievements you had in the last year and why your work truly is worth more to your employer now than it was when your salary was last set.” Hard facts trump emotions every time. Possible accomplishments to mention: compliments from customers, increased revenue by X dollars, or evidence that you handle twice the caseload of your original responsibilities.

4. Never give up
Don’t take your boss’s “no” as a devastating rejection and plan to burn down the building Office Space style. “If your boss turns down your request, ask what you would need to accomplish to earn a raise in the future” Green says. “A good manager will be able to show you what a path to a salary increase would look like.”

photo: iStockphoto/Thinkstock

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