Myth: Some of the foods I eat seem to be causing acne.

Answer: BUSTED, kind of...

We don’t know for sure yet what causes acne, but diet may play a role. A new review of a group of studies looking at diet and acne in males 15 to 25 years of age found that eating less high-carb foods such as white bread, pasta, crackers, white rice, soda, juice and candy bars is linked to less acne. Researchers suggest that eating these foods spike blood sugar which increases hormones. The hormones can stimulate oil production, triggering acne. However, good clinical studies involving larger numbers of people are needed before it can be stated that certain foods actually cause acne.

Replace junk foods with a healthy, balanced diet

So what to do in the meantime? There’s nothing wrong – and a lot right – to suggest eating less foods like soda, candy bars and refined grains like white bread. Eating more whole grains, a variety of fruits and vegetables and lean proteins will provide you with a healthy diet and can protect against heart disease, diabetes and obesity.

What about chocolate and acne? Based on the research, it’s more likely that the sugar in chocolate is what causes acne reactions, rather than the chocolate itself.

For more tips about healthy eating, visit MissouriFamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: I made a New Year’s resolution to get to the gym more but now I’m starting to miss some days. I must be the only one.

Answer: BUSTED!

Join the club…the failed New Year’s resolution club! Gold’s Gym recently identified February 7th as ‘fitness cliff’ day – the day when they start to see gym membership slow down after all those New Year’s resolutions. What’s happening? Often the goals that we set are just not realistic. Here are some tips to get you started (or re-started!):

1. Be specific! A goal like “I will go to the gym more often” is not specific enough. Instead, your goal is better stated this way: “I will go to the gym 3 days a week.”
2. Be realistic! Start slow to make some early and quick successes. If you aren’t currently active, it isn’t realistic to expect that you will walk 5 miles in a month. You are more likely to be consistent if your goals are realistic. Consistency leads to achievability when it comes to goals.
3. Write your goals down – in your calendar, smartphone, wall calendar. Pencil in your 3 days a week at the gym each week so it is part of your weekly schedule.
4. Reward yourself. If you’ve met your walking goals, get a snazzy pair of new walking shoes as a reward.

For more tips, check out Get active by starting simple!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Foods sold in school vending machines don’t have to follow the same ‘healthy’ rules as school meals.

Answer: TRUE, but that may change...

On Friday, Feb. 1, 2013, USDA issued proposed guidelines that would mean healthier options in schools – foods lower in fat, sugar and sodium with more of the nutrients kids need. Access to sugary drinks would be limited.

Why is this important? Students get anywhere from about 1/3 to 1/2 of their calories at school.¹ About 40% of all students buy and eat one or more snacks at school and 68% buy and drink at least one sugary drink.¹ The proposed guidelines would cover foods available in school vending machines, "a la carte" lunch lines and any other foods regularly sold around school including snack bars. The proposed rules, if approved and implemented, would not cover in-school fundraisers, bake sales, after-school concessions at school games, food brought from home for classroom celebrations or anything a student brings from home to eat. School meals that are supported by the government wouldn’t follow these new guidelines since they follow other recently updated rules. Individual states and school districts could decide to add additional regulations to go beyond the guidelines.

There will be a 60 day comment period. The guidelines are available at www.federalregister.gov and www.regulations.gov. The standards will not go into effect until at least one full school year after public comment is considered and implementation rules are published.

¹How can healthier school snacks and beverages improve student health and help school budgets? Robert Wood Johnson Foundation, http://www.rwjf.org/content/dam/farm/reports/issue_briefs/2013/rwjf72649 accessed Feb. 5, 2013.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: When I eat during the day will determine how successful I am at managing my weight.

Answer: BUSTED?

The results of a new Spanish study about the timing of when you eat and effectiveness of weight loss (late eaters experienced slower weight loss) has received a lot of attention. Why? Everyone is looking for a weight loss ‘magic bullet.’ Is the timing of when you eat that ‘magic bullet’? Well, it could be for you but not someone else. Managing your weight is affected by many things – your senses (taste, smell), your emotions, your body’s hormones that regulate appetite, the environment and numerous other factors. This particular study has its flaws. Whenever you read the results of a study, you should ask yourself some questions:

1. How similar am I to the people involved in the study? This study involved overweight people in Spain. Their ages weren’t reported in the popular media stories about the study results.
2. How was the study designed? In this case, those in the study weren’t randomly assigned to a treatment or control group. This is considered an observational study. Random assignment is one way researchers find out if the only difference between the two groups is what they are studying – in this case the timing of when meals are eaten.
3. Does the study show cause and effect or just some association? Observing differences in groups that aren’t randomly assigned to a treatment or control group doesn’t show that one thing (eating later) causes something else (more weight loss). It’s an interesting observation that other studies will need to confirm.

One finding from the study is insightful – late eaters ate fewer calories for breakfast and were more likely to skip breakfast than the early eaters. The National Weight Control Registry, which tracks the behaviors of over 10,000 people who have been successful at long-term weight loss, found that 78% of those in the registry eat breakfast every day. Something to consider when managing your weight.

For more information about managing your weight, go to http://missourifamilies.org

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There are too many things at home and work that promote unhealthy food choices or sitting too much.

Answer: This may be TRUE, but...

You can change your home or office environment so that you are surrounded by reminders to make healthier food choices or become more active.

AT WORK

• Make your glove compartment or desk drawer into a healthy snack box. Keep a small package of almonds, a container of applesauce or a small plastic bag of whole-grain cereal handy so you reach for these healthy snacks instead of driving to the nearest fast-food drive-thru. Not enough room in the glove compartment or at your desk? Pack a small cardboard box with healthy snacks and keep it in the back seat of your car.


• Download a mindfulness bell for your desktop or get a free mindfulness bell/meditation timer mobile app for your mobile device. These applications help you set up bells that chime every hour, reminding you to get up and take a short walk. Type "mindfulness bell" or "meditation timer" in your search engine to find free examples and downloads.


• Planning your next day’s appointments? Be sure to add a walking appointment with yourself to your mobile device’s calendar or list of things to do. This will ensure that you take the time to add walking to your schedule.

AT HOME

• Reduce the amount of time you spend sitting at home. Stand up and walk around when you are on the phone.


• Keep healthy snacks like cut-up veggies in clear containers right up front so you see them when opening the refrigerator. Keep other foods in opaque containers so you can’t easily see what is in the containers.


• Keep a bowl of fresh fruit out on the kitchen counter. It will remind you to reach for fresh fruit for a snack.

Go to http://missourifamilies.org/ for more information about healthy eating and becoming more active.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933