Nutrition News by Charlyn Fargo

When you work out and the pounds still don't come off, Prevention magazine has some tips on why. When Australian and UK researchers reviewed nearly 100 studies on exercise and weight loss, they discovered four ways to turn the tide.

1. Make some extra muscles. After 40, your body's metabolism begins to decline at a rate of 2 to 4 percent per decade, and weight loss can slow it down even more. In a University of Colorado Health Sciences study, losing a pound a week for 12 weeks lowered metabolism by 165 calories a day. To counteract that, Prevention authors recommend lifting weights three times a week, shortening the time you rest between doing sets of exercises and eating five small meals a day instead of three large ones.

2. Outsmart a plateau. The first 10 or 20 pounds come off easily, but then the scale refuses to budge. To counteract that, get your heart rate up and try a different type of exercise to use different muscles.

3. Keep burning calories. Even when you're not on the exercise bike, think about moving. Record daily steps with a pedometer, stand instead of sit and set up a weekly physical outing like a long bike ride.

4. Analyze what you're eating. Too often, when we work out, we think we can eat more. A study in the International Journal of Obesity found that 35 overweight women and men compensated for workouts by eating as much as 270 extra calories a day, essentially wiping out any calorie loss from exercising. Strategies to counteract that include having a snack before your exercise, write down what you're going to eat before you sit down to dinner and drink water regularly.

- Prevention magazine, July 2008.

WINNING QUESTION

Q: Is steel-cut oatmeal more nutritious than other varieties?

A: No. All forms of oatmeal are whole-grain choices that supply the same vitamins, minerals, phytochemicals and fiber, including the soluble fiber known for lowering blood cholesterol. Traditional oatmeal is referred to as rolled oats, because the whole-grain oats are softened by steam and flattened on rollers to form flakes.

Steel-cut oats, also known as Irish or Scotch oatmeal, are whole-grain oats that have been cut by steel blades into small pieces without being flattened. Quick-cooking (1-minute) and instant oatmeal are steamed, cut and flattened into progressively smaller pieces to cook more quickly. The real differences between oatmeal varieties are their cooking times and textures.

Steel-cut oats take longest to cook and have a more hearty, chewy texture.

Instant oatmeal, which cooks fastest, may appear to have a lower fiber content than other types, but this is deceiving because a single packet usually makes a smaller serving.

The nutritional disadvantage of instant oatmeal products is not their fiber or whole-grain content, but the higher sodium, sugar and calorie values that these products typically contain per serving.

- American Institute for Cancer Research.

WINNING WEB

An updated online resource that provides a snapshot of state and national health and nutrition indicators has been launched by Agricultural Research Service scientists. The resource, called the Community Nutrition Map Version 2, was developed at the ARS Beltsville Human Nutrition Research Center at Beltsville, Md.

The site provides user-friendly information on food and nutrition indicators by state-compared to national levels-for nutritionists, researchers, educators and consumers. To access the site, go to www.ars.usda.gov/Services/docs.htm?docid=15656 and click on any state.

WINNING RECIPE

Marmalade is one of those unsung heroes in the cooking world, like balsamic vinegar and olive oil. In this recipe for Marmalade Chicken, from "The Eating Well Diet Cookbook," the marmalade gives a hint of sweetness and flavor without a lot of added calories.

MARMALADE CHICKEN

1 cup reduced-sodium chicken broth

2 tablespoons red wine vinegar

2 tablespoons orange marmalade

1 teaspoon Dijon-style mustard

1 teaspoon cornstarch

1 pound chicken tenders

1/2 teaspoon kosher salt

1/4 teaspoon freshly grated pepper

6 teaspoons extra-virgin olive oil (divided use)

2 large shallots, minced

1 teaspoon freshly grated orange zest

Yields 4 servings.

Whisk broth, vinegar, marmalade, mustard and cornstarch in medium bowl. Season chicken with salt and pepper.

Heat 4 teaspoons oil in large skillet over medium-high heat. Add chicken and cook until golden, about 2 minutes per side. Transfer to plate and cover with foil to keep warm.

Add remaining 2 teaspoons oil and shallots to pan and cook, stirring often, until shallots begin to brown, about 30 seconds. Whisk broth mixture and add to pan. Bring to a simmer, scraping up any browned bits with wooden spoon. Reduce heat to maintain a simmer, cook until sauce is slightly reduced, 30 seconds to 1 minute. Add chicken, return to a simmer. Cook, turning once, until chicken is heated through, about 1 minute. Remove from heat and stir in orange zest.

Nutritional analysis per serving: 213 calories, 27 g protein, 10 g carbohydrate, 8 g fat, 68 mg cholesterol, 246 mg sodium.

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Charlyn Fargo is a registered dietitian from Springfield, Ill. For questions or comments, contact her at charfarg@aol.com.

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