Nutrition Know-How
First for Women
By: Ann Louise Gittleman
December 27, 2004

Artificial sweetener-appetite link

For about a month, I've been replacing my favorite snacks with low-carb counterparts as often as possible (since there's a reduced-carbohydrate version of just about everything). But why haven't I lost an ounce? I thought the pounds were supposed to just fall off when you cut carbs.

While reducing carbs is a great way to slim, switching snacks for their low-carb versions can derail your goals. That's because, unlike meats and veggies that are naturally low in carbs and rich in flavor, these copycats contain artificial sweeteners that the body registers as real sugar. In response, the pancreas releases a surge of insulin, triggering cravings for another “sugar” boost-and that makes overeating almost inevitable. To avoid the trap, stick to the original versions of your favorite snacks and aim for 240 carb calories a day.

Natural Rx for joint pain

After years of struggling with digestive problems, I was diagnosed with lactose intolerance. So I cut out dairy, and sure enough, no more stomachaches. But now I'm experiencing a lot of joint pains. Could they be linked to my dairy-free diet?

Nixing dairy may indeed be causing your discomfort. The reason: Milk is the best dietary source of vitamin D, a nutrient key to maintaining healthy bones. And a D-deficient diet has been associated with 90 percent of unexplained cases of chronic joint pain, according to a recent study. Luckily, you don't have to endure digestive distress to get the recommended daily dose of 200 IU. Instead, reach for milk-free sources of D such as fish and fortified cereals. And try to step outside-just five minutes of sunlight exposure triggers vitamin D production in the skin.

Bloat-beating fat

I've always had a love affair with snack cakes-and believe me it shows. So two months ago I finally kicked the Ho Ho habit and lost 15 pounds! I was so excited, I decided to go completely low-fat, but now I'm constantly bloated. What's going on?

Believe it or not, your new low-fat diet may actually be short on the healthy fats that prevent bloat and water weight gain, like gamma-linolenic acid (GLA). This and other essential fatty acids are converted into prostaglandins, hormonelike chemicals that decrease tissue inflammation, release trapped water and increase metabolism. To work more slimming GLA into your daily diet, reach for natural sources like berries, seeds and nuts.

Fast fix for on-the-go weight gain

I recently started working full-time but since juggling a job and a family makes it tough to get in three meals a day, I eat on the run. Although my calorie intake has been holding steady, I've gained 10 pounds. Why?