Nutrition Know-How
First for Women
By: Ann Louise Gittleman
March 29, 2004

Cure for “dieter's breath”

For about three weeks I've been following a high-protein, low-carb diet. The good news: I've lost 10 pounds! The bad news: My breath is atrocious! What's going on, and how can I freshen up?

High-protein diets increase the rate of ketosis, a metabolic process that burns fat for energy-and creates bad breath as a by-product. To the rescue: a minty sugar-free gum, like Carefree Koolerz, that's flavored with all-natural sweetener xylitol. Xylitol contains 70 percent fewer calories than sugar. And since odor-causing oral bacteria thrive on sugar, cutting back also helps keep breath fresh. What's more, chewing gum stimulates the production of oxygen-rich saliva, another enemy of oral bacteria, which survive best in an oxygen-free environment. And gum chewing even helps burn calories-11 per hour, reports one New England Journal of Medicine study.

Beating the urge to splurge

I lost eight pounds last month just by cutting back on candy. It was easy at first, but recently the temptation has been tough to resist. How can I satisfy my craving without spoiling my success?

Just choose a treat that will work overtime to combat hunger and even speed weight loss. My personal favorite: Omega-3 Flax Snax by Health from the Sun ($16 for 24 bars, at mothernature.com). They're made with honey and vanilla so they're delicious, but they also contain super-filling fiber-rich flaxseeds, sunflower seeds and sesame seeds to they tame cravings and hunger. Best of all, flaxseeds boost the production of prostaglandins, substances that make the body burn fat more efficiently.

Hunger-quelling spice

My daughter's Girl Scout troop is going on their first camping trip next month, and I'm in charge of campfire snacks. That means I'll be making s'mores all weekend-a recipe for diet disaster! What can I do?

S'mores are a tempting camping tradition, but graham crackers are laden with trans fatty acids, which are bad for Girl Scouts and their moms. Instead, try a snack with cinnamon. Scientists have found that its most active compound- methylhydroxy chalcone polymer-increases glucose metabolism roughly twenty fold, preventing the blood sugar dips that trigger carb cravings. So twist ready-made breadstick dough around a skewer, roll it in butter, sprinkle with cinnamon, roast and enjoy!

Belly-flattening mineral

Lately I've been going four or five days without have a bowel movement. It's painful, plus I'm so bloated that it's noticeable. Last week my sister asked if I was pregnant! How can I shrink this embarrassing belly?

To get rid of painful bloat and restore regularity, try upping your intake of magnesium. The natural muscle relaxant speeds waste removal by reducing tension in intestinal muscles and promoting peristalsis (muscle contractions that prompt elimination). Aim for 400 mg in the morning, and if bloating or irregularity persists throughout the day, take another 400mg at night. While supplements are a surefire way to get the right amount, try to include plenty of magnesium-rich foods, such as spinach (156 mg per cup) and avocado (51 mg each), in your diet as well. My all-time favorite magnesium food source: almonds (86 mg per handful), which also were proven to increase weight loss by 7 percent in a recent International Journal of Obesity study.