Gummy Bears

I love Gummy Bears!  They are squishy and sweet and all five flavors taste great.  Gummy Bears were invented about 96 years ago in Germany.  They have a lot of sugar but the amount is comparable to other snacks and candies.  Sugar-free gummies are known to cause stomach issues.  See below for more information.


History
In 1920 Hans Riegel started the Haribo company.  The name of his new business was a combination of the first two letters of his own first and last names and his hometown, Bonn.  His hard candies sold well at the local street fairs but not as well as he hoped.  Then, after a couple of years, Riegel developed a soft, gelatin-based, fruit-flavored treat in the shape of dancing bears.  The "gummy" in Gummy Bear come from the original thickener used by Riegel, gum arabic.  He call the product Gummibären.  Wikipedia BonAppetite

Nutrition
Gummy Bears have a lot sugar, zero fat and low sodium.  They have a few grams of protein because of their gelatin content.  Even though Gummy Bears are considered candy the calories, sugar and protein are comparable to snacks that are not necessarily considered candy, such as Jell-O and Fruit Snacks. See table below.  

	Haribo Gummies (22 pieces, 50 grams)	Welch’s Mixed Fruit Snacks (50 grams)	Jello-O Gelatin Snacks Strawberry (1 snack cup, 96 grams)
Calories	181	152	70
Fat (grams)	0	0	0
Sodium (mg)	13	19	40
Total Carbohydrates (grams)	43	36	16
Sugars (grams)	17	21	16
Protein (grams)	2.6	1.9	1
Vitamin A (%)*	0	48	0
Vitamine C (%)*	0	190	0

*Percent daily values based on a 2000 calorie diet.

When compared to candy, Gummy Bears have significantly less fat than Reese's Peanut Butter Cups and a Heath Bar, and half the sugar as compared to Skittles.

	Haribo Gummies (22 pieces, 50 grams)	Skittles (1 singles pack, 57 grams)	Reese’s Peanut Butter Cup (2 cups, 45 grams)	Heath Bar (1 bar, 39 grams)
Calories	181	250	232	271
Fat (grams)	0	2.5	14	12
Sodium (mg)	13	20	161	124
Total Carbohydrates (grams)	43	56	25	25
Sugars (grams)	17	46	21	23
Protein (grams)	2.6	0	4.6	1.2

Ingredients 
Hairbo Gummy Bears are made from a mixture of corn syrup (makes them transparent), sugar and dextrose (for sweetness) and gelatin (for the "chew").  Added to this mixture are fruit and plant extracts, flavors, colors and a little citric acid. Haribo


Gelatin contains amino acids glycine and proline which help improve skin, hair, nails, bones and joints.  The amino acids in the gelatin also have an anti-inflammatory effect which can provide joint relief.  StudioTimeOut  Gummy Bears are non-vegan because Gelatin is made from animal by-products (often bones). 

Sugar Free Gummies 
Sugar Free Gummies contain Lycasin which is mostly Maltitol, a sugar alcohol that is almost as sweet as table sugar but has half the calories.  Maltitol is great because it does not cause cavities, but not so great because out bodies can't fully digest it, so it can ferment in the gut.  The Atlantic  Maltitol, when consumed in excess, can cause stomach problems, such as abdominal bloating, pain or cramps, excessive gas, loose stools or diarrhea.  NutrientsReview

The Best Cardio Machine For You

It's winter time in Michigan.  Swimming, bicycling, hiking, and running are no longer possible.  Now is the time to make a new playlist on the iPhone and exercise indoors on a cardiovascular machine.

Working out on a cardio machine is a good way to maintain fitness and stay energized throughout the winter.


Cardio machines are designed to get your heart rate up.  They also strengthen lungs, assist with weight loss, and improve energy and sleep.  ABT

Exercising on a cardio machine will warm your entire body.  You can shed your layers of clothes and move freely on a machine without worrying about slipping on ice.  Stiff muscles will loosen up and sweating will make you forget how cold it is outside.  

Popular cardio machines include the treadmill, elliptical, stair climber, rowing machine and stationary bike.  But which one do you choose?  What is best for you?

Of course the real answer is to pick the machine that you like the best.  It might take a few tries to find an indoor workout you love, but don't give up:  you might just find your new favorite activity.    

The amount of calories you burn during exercise depends on how hard you work, how efficient you are at the exercise, and how much you weigh.  Beginners will burn more calories than someone who has trained her muscles.  The heavier you are, the more weight you'll burn.  The intensity of your workout also impacts the amount of calories you burn.  NBC News


Cardio Machine Summary

Treadmill

• Burns the most calories - A 150-lb person running at 10 minutes per mile for 30 minutes will burn about 300 calories  LiveStrong

• Walking and running are weight-bearing exercises that burn more calories than non-weight bearing exercises such as the stationary bike NBC News

• Involves all the major muscles of the body 

• Strengthens legs and glutes  Healthy Living

• Most versatile (run/walk, incline, speed)

• Need ability to maintain balance 

Elliptical

• Burns a lot of calories - A 150-lb woman working at a moderate intensity for 30 minutes will burn between 250 and 300 calories  LiveStrong

• Low impact on joints because feet stay still on the gliding platforms 

• Strengthens legs, chest, shoulders, back and arms (if moving handles are used)  LiveStrong

Stair Climber

• Burns a lot of calories - A 150-lb person working at a moderate intensity for 30 minutes will burn about 240 calories on the StairMaster

• Climbing stairs puts all of your body weight on a single leg at a time in a lunge pattern

• Strengthens lower body including quads, glutes, calves and hamstrings

• Low impact on joints LiveStrong

• Leaning on the handrails while you step will make your workouts easier but reduce the number of calories burned  LiveStrong

Rowing Machine

• Burns a lot of calories - A 155-lb person working at moderate intensity for 30 minutes will burn about 288 calories  Rowing Machine King

• Provides a full workout for your upper and lower body Self

• Low impact on joints NBC News

• Strengthens legs, hips, upper back, and arm muscles LiveStrong

• Engages core abdominal muscles to support and protect your back  WebMD

• Requires coordination to push with legs while pulling with arms

• Don't use if you have back issues WebMD

Stationary Bike

• Burns a lot of calories - A 155-lb person pedaling at moderate intensity for 30 minutes will burn about 260 calories  Bike Indoor

• Strengthens legs, glutes, core and hip muscles  LiveStrong

• Low impact on joints

• Good choice if you have back, hip or knee pain, or lower-body injuries WebMD

10 Surprising Benefits of Water

Water is essential for human life.  All of the cells and organs of our body need water.  Water flushes out toxins, improves complexion, maintains regularity, boosts the immune system and promotes weight management and weight loss. Elemental Bottles

I was surprised to learn that there are even more benefits to drinking water.  Drinking water can improve mood, productivity and reduce stress.  Water can also lower blood pressure and cholesterol levels, improve eye health, and protect against headaches and cancer.  A summary is given below.

10 Surprising Benefits of Drinking Water
1.  Improves Mood 

Drinking water makes us feel refreshed which improves our state of mind. Mild dehydration has been shown to negatively impact moods.  Shape

2.  Improves Concentration

Dehydration causes shrinkage of brain tissue.  When we don't have enough water in our body our brain has to work harder to perform at the same level. One study found that students who brought water to an exam performed better.  Greatist

3.  Boosts Energy

By staying hydrated you stay energized. Dehydration leads to fatigue because it impacts the flow of oxygen to the brain and causes your heart to work harder to pump oxygen, making you more tired and less alert.  Active

4.  Improves Focus

If you need to concentrate for long periods of time, keep water handy to help you stay refreshed, hydrated, and focused.  Dehydration can impair your attention span, memory, and motor skills. Greatist

5.  Reduces Stress
The link between water and stress reduction is well documented.  Studies have shown that dehydration leads to higher cortisol levels, the stress hormone, making it harder to deal with everyday issues.  Web MD

6.  Lowers Blood Pressure
Staying well-hydrated is one of the simplest ways to lower your blood pressure.  When you don't drink enough water your body retains sodium.  Dehydration forces your body to gradually close down some of its capillary beds.  When some capillary beds shut down there is more pressure on your capillaries and arteries which elevates your blood pressure. Dr. Sinatra  

7.  Lowers Cholesterol 
Having too much cholesterol can block blood flow, resulting in a thickening and hardening of artery walls.  Water can actually thin the blood, making it a natural way to help the blood pump more smoothly.  Drinking plenty of water will eliminate excess buildup of cholesterol waste from the body. APEC Water

8.  Improves Eye Health

Dry Eye and Eye Strain can be caused by dehydration.  Symptoms of Dry Eye include irritation, excess watering, blurred vision and feeling foreign matter in the eye.  Eye Strain symptoms include tired eyes, blurred vision, headaches and double vision.  Essilor  

9.  Prevents and Relieves Headaches

Drinking plenty of water every single day is import to prevent headaches and migraines.  Drinking water during a headache or migraine attack can help it from getting worse and can make it go away if it was caused by dehydration. Migraine Again  Drinking water can also help relieve tension, sinus, hormonal and cluster headaches.  APEC Water

10.  Protects Against Cancer

Water helps protect the bladder, colon, and breast tissue against cancer.  Research published in the Journal of Clinical Oncology reveals that water intake is inversely related to each of these types of cancer; meaning the more water a person drinks, the less likely he or she is to develop these potentially fatal conditions. The Truth About Cancer

Butter vs Margarine

Butter has 6 grams of saturated fat per tablespoon.  Saturated fat is the bad kind of fat 
(see Good and Bad Fats post from 6/18/2018 which explains good and bad fat.)  

The American Heart Association recommends 5% to 6% of calories from saturated fat.  For example, if you need about 2,000 calories a day, no more than 120 of them should come from saturated fat.  That’s about 13 grams of saturated fat per day.  American Heart Association

There are 8.4 grams of saturated fat in the cookies that I eat everyday.  Compared to other foods this is a lot of saturated fat! 

For example, one slice of cheddar cheese has 6 grams of saturated fat.  Six ounces of grilled chicken has 4 grams, one ground beef hamburger has 3.2 grams, one pork sausage patty has 2 grams, and one large egg has 1.6 grams.

Because of the high saturated fat content in butter I decided to investigate margarine as a replacement to butter.

Margarine is a highly processed food made from vegetable oils.  Margarine products are available in sticks, tubs, bottles, or sprays. Margarine and vegetable oil spreads contain less saturated fats than butter. However, they vary in their proportions of saturated, unsaturated, and trans fats they contain. USDA Health Guidelines

So what should you choose? That depends on your nutritional goals. Want lower fat?  Margarine might work for you.  Less processed food in your diet?  Butter looks to fit the bill. The table below is a summary of the pros and cons of butter as compared to margarine. The green X indicates it is the better choice for that particular category.

	Butter	Margarine
Saturated Fat		X
Trans Fat	X
Cholesterol		X
Natural Ingredients	X
Calories		X
Butyric Acid	X

Fats
Saturated and trans fats can negatively impact your health by raising bad cholesterol levels (LDL) in your blood. Dietary Fats  Butter has 6 grams of saturated fat while margarine has 2 grams per serving.  Butter does not contain any trans fat but most solid sticks of margarine contain trans fat.  Parkay Margarine Sticks have 2 grams of trans fat.  

You may have noticed that on a food label total fat grams do not always equal the sum of the trans, saturated and unsaturated fats.  This is because other types of fatty substances are not required to be listed separately on the food label.   

Cholesterol

Butter has 30 milligrams of cholesterol per serving while margarine does not have any cholesterol.  The body makes all the cholesterol it needs.  Cholesterol is used to make hormones, Vitamin D, and substances that help food digestion.  If you have too much cholesterol in your blood, it can combine with other substances and form plaque.  A buildup of plaque can lead to coronary artery disease. MedLine Plus

Natural Ingredients

Butter typically contains two ingredients.  For example Land O Lakes Butter include sweet cream and salt.

Margarine contains many ingredients.  Parkay Margarine Sticks have the following ingredients:  Vegetable Oil Blend (Liquid Soybean Oil, Partially Hydrogenated Soybean Oil), Water, Salt, Contains less than 2% of the Following:  Dried Whey, Vegetable Mono-and Diglycerides and Soy Lecithin (Emulsifiers), Potassium Sorbate and Sodium Benzoate (to Preserve Freshness), Natural and Artificial Flavor, Phosphoric Acid (Acidulate), Vitamin A Palmitate, Colored with Beta Carotene (Source of Vitamin A), Flaxseed Oil.  Wikipedia  

I Can't Believe It's Not Butter Original Soft Spread Margarine ingredients include: Purified Water, Soybean Oil, Palm Kernel Oil, Palm Oil, Salt, Soy Lecithin, Natural Flavors, Vinegar, Vitamin A Palmitate, and Beta-Carotene (for color).

Calories

Butter has more calories than margarine.  Land O Lakes Butter has 100 calories while I Can't Believe It's Not Butter Margarine has 60 calories.

Butyric Acid
Butter contains 2-3% butyric acid.  Butyric acid has many health benefits.  It supports the health and healing of cells in the small and large intestine.  Butyric acid can help with weight loss, aid in digestion, provide IBS relief and calm inflammation. Dr. Axe

This table shows a comparison of butter, unsalted butter, light butter, tub margarine and stick margarine.  

	Butter - Land O Lakes Unsalted (1 tbsp)	Butter - Land O Lakes (1 tbsp)	Butter - Land O Lakes Light (1 tbsp)	Margarine - I Can’t Believe It’s Not Butter (1 tbsp)	Margarine - Parkay Sticks
Total Fat (grams)	11	11	6	6	6
Saturated Fat (g)	6	6	3.5	2	2
Trans Fat (g)	0	0	0	0	1.5
Monounsaturated Fat (g)	0	0	0	1.5	0
Polyunsaturated Fat (g)	0	0	0	3	0
Calories	100	100	50	60	80
Cholesterol (mg)	30	30	15	0	0
Sodium (mg)	0	90	95	90	110
Vitamin A*	10%	10%	10%	15%	10%

% of daily requirements based on 2000 calorie diet)



Based on this information I decided I am eating too many cookies.  I plan to replace the cookies with almonds and apples for my snack. When I eat pasta, popcorn and potatoes I plan to use margarine instead of butter. 

If you plan to eat margarine instead of butter it is important to read the nutrition label to identify the calories, saturated and trans fat content and choose foods with no trans fats and lower amounts of saturated fats.