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Looking for a cool, refreshing beverage that packs in antioxidants, calcium, potassium, and fiber? One serving of this smoothie delivers almost 10 grams of fiber and over 1/3 of the body's daily calcium and potassium needs. Add a scoop of whey protein powder or Greek yogurt to boost the protein content. Don't worry about the spinach...you won't taste it in the final product!

Ingredients:

• 1 cup almond, soy, or lowfat/skim cow's milk
• 1 ripe banana
• 2-3 cups fresh spinach 
• 1 cup fresh or frozen blueberries
• 1 cup ice

Instructions: Place ingredients in a blender in the order listed and mix on high speed. Enjoy!

 NOTE: As a Registered Dietitian, I work with individuals to find a healthy balance between food, exercise, emotions, and life. I do not condone "diets," but often get asked about them. This post is not intended to encourage a particular eating pattern, but simply to inform. Please share your thoughts/questions in the comments section. 

Paleo Diet

The Paleolithic diet (ie, Paleo diet) emphasizes eating foods that those who lived during the Paleolithic times, some 10,000 years ago, consumed. Humans previously consumed only wild and unprocessed foods; therefore, their diet was high in lean proteins, monounsaturated and polyunsaturated fats, fiber, vitamins, minerals, antioxidants, and other phytochemicals. Some have suggested that this type of diet falls more in line with human evolution than a cereal-based diet, which may explain the lower incidence of chronic diseases such as type 2 diabetes, obesity, and cardiovascular disease among hunter-gatherers.

Walter L. Voegtlin first made the Paleo diet popular in the 1970s; since then, numerous authors and researchers have revised and recreated it. Its focal foods are meat, fish, vegetables (excluding potatoes and sweet potatoes), fruits, roots, and nuts (excluding peanuts and cashews). It disallows grains, legumes, dairy products, salt, flours, refined sugars, and processed oils, all of which became available only after the development of agriculture. The Paleo diet is approximately 19% to 35% protein, 22% to 40% carbohydrate, and 28% to 47% fat.

CrossFit, a core strength and conditioning program that has been gaining in popularity, encourages participants to follow the Paleo diet.

Pros: Some scientific studies have revealed health benefits associated with the Paleo diet. Frassetto et al found that even short-term consumption of a Paleolithic-type diet improved blood pressure and glucose tolerance, decreased insulin secretion, increased insulin sensitivity, and improved lipid profiles without weight loss in healthy sedentary humans.

The diet focuses on eating animal proteins and foods that come from the Earth rather than processed foods, supports “clean” eating and consuming whole foods, and is very satiating due to its high fat and protein content. In addition, much of the fat consumed on a Paleo-type diet is heart-healthy monounsaturated and polyunsaturated—especially omega-3—fat.

Cons: The diet:

• is restrictive, disallowing many foods, including pasta, bread, potatoes, and desserts;
• some may have an initial “withdrawal” period due to eliminating coffee, sugar, alcohol, and refined carbohydrates;
• may not promote adequate calcium and carbohydrate intake; and
• is high in fat.

Bottom Line: The Paleo diet steers followers away from processed foods and encourages clean eating, but it may be too low in carbohydrate and calcium and too unrealistic/drastic for many people. Additionally, in Paleolithic times, people were much more active than most are today, which may have contributed to the observed reduced incidence of disease.

Raw Food Diet

Followers of the raw food diet consume primarily uncooked, unprocessed plant foods. The main food components of the diet are generally fruits, nuts, seeds, sprouted grains, and beans. There are several variations of the raw food diet and there is no general definition.

Proponents claim that if followed correctly, the diet leads to a leaner body, clearer skin, and increased energy. These claims are based on the theory that in their natural state, plant foods are more wholesome for the body. Raw food proponents believe that heating any food above 116˚F destroys important enzymes that aid digestion and absorption of essential nourishment.

Pros:   People following this diet generally eat a great amount of fruits and vegetables, which are rich in nutrients and fiber. Research has shown that people consuming a plant-based diet usually have lower levels of cholesterol and triglycerides. Additionally, it is true that overcooking foods can have negative effects, such as reducting nutrient content or producing hazardous byproducts (such as acrylamide, which is produced when starches are cooked at very high heats for too long).

Cons:

• Because a raw food diet lacks variety and animal proteins, it may promote vitamin B12 deficiency, which can lead to anemia and neurological problems, and lower bone mass.
• A study published in the Journal of Nutrition found that while this diet may lower total cholesterol and triglycerides, it may also lower high-density lipoprotein cholesterol and increase homocysteine concentrations due to vitamin B12 deficiency. Elevated homocysteine is considered an independent risk factor for cardiovascular disease.
• Overall, this is not an easy diet to follow. It requires much preparation and organization and can limit one’s ability to enjoy meals socially.

Bottom Line:  While a diet rich in fruits and vegetables is certainly beneficial to one’s health, raw foodists purport some extreme views about cooking food that lack scientific merit. Eating raw fruits and vegetables is great, but eating raw meat and fish can expose one to excess food safety risk. Plus, this diet greatly limits ones ability to eat socially.

Baby Food Diet

This is one of Hollywood’s latest diet crazes, with some well-known celebrities reportedly following it. The diet involves eating jars of baby food to limit portions and restrict calories. Followers either eat baby food as a snack to curb hunger or substitute other foods with one or two jars of baby food—an average jar of baby food is 15 to 110 kcal per serving—at lunch or dinner.

Pros:  Baby foods are generally rich in nutrients, free of additives, and portion-controlled. Organic varieties are also available.

Cons:

• Small portions and restrictive dieting can lead to binges.
• Baby foods taste bland.
• Calorie intake may be insufficient for the day, depending on the number of meals substituted for baby food.

Bottom Line: Although baby food is a nutrient-rich food option, limiting oneself to a jar or two of baby food for a meal is a very restrictive practice for an adult. Caloric restriction is more likely to induce binge-eating behaviors.

Apple Cider Vinegar Diet

In the 1950s, Dr. D.C. Jarvis wrote Folk Medicine, which set the stage for apple cider vinegar as a weight-loss agent.1 Jarvis claimed that regular consumption of the tonic would cause the body to burn fat rather than store it. Other proponents have claimed that the pectin in the vinegar binds and removes cholesterol from the body.

Supporters say that consuming 1 to 3 tsp of apple cider vinegar 15 minutes before each meal will aid weight loss. The apple cider vinegar diet does not prescribe a menu or meal plan but recommends eating in moderation and skipping snacks. Proponents suggest that over time, the vinegar will decrease hunger and cravings.

Pros: Apple cider vinegar is inexpensive. Additionally, a small study published in Diabetes Care in 2004 found that vinegar significantly improved postprandial insulin sensitivity in insulin-resistant subjects and possessed physiological effects similar to acarbose or metformin, diabetes drugs that help control blood glucose. However, further investigations into the efficacy of vinegar as an antidiabetic therapy are warranted.

Cons: Currently there is no solid evidence to support the use of apple cider vinegar for weight loss or other medical purposes. According to WebMD.com, consuming 8 oz of apple cider vinegar per day may lead to long-term problems such as low potassium and osteoporosis. And although at least one trial showed possible benefit to those with diabetes, WebMD.com suggests that long-term use or high doses of apple cider vinegar might increase potassium loss in people using insulin. In addition, apple cider vinegar:

• may cause stomach and throat irritation due to its acidity;
• may cause bone loss when used long-term;
• may interact with other medications; and
• has a pungent taste.

Bottom Line: Some research shows that supplementing the diet with apple cider vinegar may have some health benefits, such as improving blood glucose control. But, since there are several potentially serious risks associated with its consumption, consumers (especially those with conditions such as osteoporosis or who take certain medications) should exercise caution.

Grapefruit Diet

This diet has existed since the 1930s. According to grapefruit-diet-plan.org, eating lots of “fat-burning” grapefruit will kick-start metabolism. The plan lasts for 12 days, and according to the Web site, if people practice it correctly they can lose up to 10 lbs.

There are several variations to the grapefruit diet plan, but the principle behind each is the same: Eat one half of a grapefruit before every meal to trigger fat-burning capabilities. The Web site proclaims that there is no starvation with this diet, yet it does state that followers should limit calories to less than 800 per day.

Pros:  Grapefruit is a good source of beta-carotene, fiber, and vitamin C. The white pith contains pectin and bioflavonoids.

Cons:

• No scientific studies support the claim that grapefruit contains “fat-burning enzymes.”
• The diet does not supply adequate calories.
• It is a short-term, temporary approach to weight loss.

Conclusion: There are many fad diets out there, and their popularity knows no bounds. Fad dieting is often cyclical, causing weight fluctuation, slowed metabolism, and a negative relationship with food. In my practice, I encourage clients to eliminate food restrictions and embrace all types of foods. This can very difficult for a lifelong dieter to do, but worthwhile. Dieting is temporary, but the need to eat will never end. As a dietitian, one of my goals is to help people understand their unique dietary needs and work toward creating a positive relationship with food—and the scale.

References:

1. Every Diet. Diet Plans encyclopedia. Available at: Everydiet.org. Accessed on May 13, 2010.
2. Diets in Review. Available at: www.dietsinreview.com. Accessed on May 13, 2010.
3. Johnston et al. Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes. Diabetes Care. January 2004 vol. 27 no. 1 pp. 281-282.
4. WebMD: Better information. Better health. Available at: www.webmd.com/vitamins-supplements/ingredientmono-816&activeIngredientName=APPLE+CIDER+VINEGAR. Accessed on: May 13, 2010.
5. Grapefruit Diet Plan for Beginner. Available at: www.grapefruit-diet-plan.org. Accessed on May 13, 2010.
6. Frassetto, et al. Metabolic and physiologic improvements from consuming a Paleolithic, hunter-gatherer type diet: Health benefits of a Paleo diet. European Journal of Clinical Nutrition. 63, 947-955, August 2009.
7. O’Keefe, James H. & Cordain, Loren. Cardiovascular Disease Resulting From a Diet and Lifestyle at Odds With Our Paleolithic Genome: How to Become a 21st-Century Hunter-Gatherer. Mayo Clin Proc. 2004;79:101-108.
8. CrossFit. Available at: http://www.crossfit.com/cf-info/start-diet.html. Accessed on May 13, 2010.
9. Koebnick, et al. Long-term consumption of a raw food diet is associated with favorable serum LDL cholesterol and triglycerides but also with elevated plasma homocysteine and low serum HDL cholesterol in humans. J. Nutr. 135: 2371-2378, Oct. 2005.
10. Tribole & Resch. Intuitive Eating: A Revolutionary Program that Works. St. Martin’s Griffin, 2003.
11. Master Cleanse. What is the Master Cleanse? Available at: http://themastercleanse.org/. Accessed on May 13, 2010.

I am excited to announce that the SoCal Nutrition & Wellness Blog is now a member of the Nutrition Blog Network! The Nutrition Blog Network is a collection of blogs written by registered dietitians.  It’s a site you can turn to for trusted advice from nutrition experts.  

If you want to learn how you can safely lose those last 5 pounds, find healthy recipes for your family, lower your cholesterol, jumpstart a healthy lifestyle, seek solutions for your picky preschooler or learn what to eat when you’re pregnant, you can find what you’re looking for in the Nutrition Blog Directory.

Often, I am asked about the safety of various types of artificial sweeteners (aka, sugar substitutes or non-nutritive sweeteners). You may be more familiar with the "pink," "blue," or "yellow" packets.

A resource that I really trust to give me an unbiased low-down in these colorful packets is the Center for Science in the Public Interest, one of the nation's top consumer advocates for issues related to health, nutrition, food safety, alcohol policy, and sound science. 

According to CSPI, the pink (Sweet N' Low or Saccharin) and blue packets (Equal or Aspartame) should be avoided due to potential safety concerns, but the yellow (Splenda or Sucralose) can be consumed safely. A newer addition to the colorful packets is Stevia, which you will find labeled as PureVia or Truvia. This sugar sub comes from a shrub, Yerba Dulce, grown in Brazil, Paraguay, southeast Asia, and elsewhere. Stevia has been quickly adopted by some health advocates, however it must be remembered that just because something is natural does not mean it is safe. Stevia was sold as a dietary supplement for sometime until the FDA granted it GRAS (Generally Recognized as Safe) labeling in 2008. GRAS substances are subject to less scrutiny that other food additives. CSPI and some toxicologists were displeased with the FDA's decision to grant the GRAS status to stevia due a lack of research on the product's safety. If future tests do not find any major risks, this may be a great substance to sweeten beverages without added calories. Until then, many feel there is too much left unknown about this product.

In addition to the colorful packets, Acesulfame-K is a non-nutritive substance often added to diet soft drinks. You will not find this substance in a packet, but it is often added to diet drinks in conjunction with Splenda or Sucralose. CSPI puts Ace-K on it's AVOID list due to the limited safety testing that has been performed on the product. 

So what to do? If you are normal weight and do not have diabetes, a little bit of sugar or honey here and there is perfectly acceptable. If you like your drinks really sweet or are looking to lose weight or have diabetes, stick with Splenda to sweeten your beverages until we know more about some of the other products out there. Remember that many diet beverages have Ace-K in addition to Splenda, so check labels. And, there's nothing wrong with drinking more plain water! 

 For more information about food additives, chemicals, food dyes, etc, please refer to CSPI's food additive safety chart. 

I just finished reading this book after several people suggested I do so and it was a great read. I have already recommended it several times to various clients interested in exploring the complicated relationship we have with food. And not to fret, this book is not reserved only for women or the religious. It is appropriate for a diverse audience, including men. The author's most basic concept is that "the way you eat is inseparable from your core beliefs about being alive." She believes our relationship with food to be an exact mirror of our feelings about love, fear, anger, meaning, transformation, and God (however defined; sub 'spirituality' if more appropriate). From the book jacket: "If you suffer with your relationship with food--you eat too much or too little, think about what you will eat constantly or try not to think about it at all--you can be free."

Find out more about Geneen Roth on her website http://www.geneenroth.com/ 

Sharpen that pencil, grab a notepad and put on your thinking cap!! The folks at Miss Chef RD have put together a series of weekly live web chats that will feature Registered Dietitians with a variety of specialized backgrounds. Have a favorite recipe on hand that you would like to modify with some healthy and creative suggestions? Perhaps you've been told you're "pre-diabetic" by your primary care physician and aren't completely sure what that means? Maybe you're simply thirsty for general nutrition information? We can quench that thirst for knowledge with diverse, qualified Registered Dietitians ready to answer your questions. Space is limited to so sign up today for this exclusive offering!

I will be leading the chat on September 16th from 8-9pm EST focused on "Eating Healthy with Diabetes." I hope you'll join in the conversation!

Exciting news--I will be hosting two workshops in August! Here's the low-down:

Tuesday, August 24th from 5:30pm to 7pm: Weight Management Workshop

Wednesday, August 25th from 5:30pm to 7pm: Sports Nutrition Workshop for Recreational & Casual Exercisers

Please see flyers for details and registration information. Space is limited, reserve your spot today! Registration is due no later than Friday, August 20th.

July is National Blueberry Month! These tangy, sweet berries are a nutritional powerhouse, packed with vitamins A, C, E, and K plus fiber, manganese, iron and antioxidants. Blueberries contain an assortment of phytochemicals, which are plant pigments known to aid in disease prevention. Anthocyanin, the phytochemical in highest abundance in blueberries, has been linked to cancer prevention, protection against dementia-related diseases, and improving urinary tract, heart, and vision health.

The US Highbush Blueberry Council suggests the following to maximize blueberry enjoyment:

• Toss a green-and-blue salad: dress greens with lemony vinaigrette, and top with grilled shrimp or chicken, crumbled blue cheese, toasted nuts and plenty of blueberries 
• Stack fresh fruit snacks: in plastic cups, layer low-fat pudding or yogurt with crushed cereal or graham crackers and fruit, such as fresh blueberries, strawberries, and diced peaches. Chill before serving.
• Get saucy with blueberries: In a microwavable dish, heat 1/4 cup blueberry jam until just melted, about 20 seconds. Fold in 2 cups of blueberries and heat until the berries begin to pop, about 30-60 seconds. Stir gently and cool to room temperature. Serve over whole grain pancakes or French toast. 

Every five years, a group of experts from around the country get together to debate the science behind nutrition recommendations for the general United States Public. The last Dietary Guidelines, released in 2005, included a major change to the food guide pyramid and new a website where an individual could get more personal recommendations, hence the name MyPyramid (www.mypyramid.gov). When I teach college nutrition students, most of them say they have never seen this 2005 pyramid:

Instead, most students claim to be more familiar with this  1995 food guide pyramid:

 Which are you most familiar with?

On June 15, 2010, the most recent suggestions for dietary guidelines revisions were released and will be open for public comment through July 15th. The new nutrition communication tools have not yet been released, but it will be interesting to see what shape they take this year. Some of the major changes to the dietary guidelines include:

• Reducing the recommended daily sodium intake from 2300 mg to 1500 mg per day
• Reducing the recommended percentage of calories coming from saturated fats from 10% to 7%
• Reducing the recommend trans fat daily limit from less than 1% to less than 0.5% of total calories.
• Expanding nutrition education to improve nutrition literacy and cooking skills
• Increasing availability of fresh produce to consumers
• Increasing the emphasis placed on health, nutrition, and physical education in schools

The new sodium recommendation will likely be one of the most challenging for Americans to meet. Most Americans currently consume anywhere from 3000 to 8000 mg of sodium each day, so getting down to 1500 mg will prove significantly challenging. For example, many restaurant meals pack in at least 1000 mg or more of sodium. To keep sodium in check, the food industry and restaurants will need to start cutting back and consumers will need to consume more whole, unprocessed foods. Fortunately, many food manufacturers have agreed to scale back over the next several years. 

To read the dietary guidelines committee report in its' entirety and/or to submit a comment, visit: http://www.cnpp.usda.gov/dietaryguidelines.htm 

 NOTE: As a Registered Dietitian, I work with individuals to find a healthy balance between food, exercise, emotions, and life. I do not condone "diets," but often get asked about them. This post is not intended to encourage a particular eating pattern, but simply to inform. Please share your thoughts/questions in the comments section. 

Detoxification diets are growing in popularity. The theory behind them is that the human body becomes overloaded with “toxins” from the foods people eat, including additives, preservatives, caffeine, and alcohol. Advocates argue that these toxins linger and cause problems such as weight gain, belly bloat, cellulite, dull skin, allergies, and fatigue. On the subject of detox, Frances M. Berg, MS, of Quackwatch.com, comments, “It’s an irrational concept, yet intriguing idea, that modern life so fills us with poisons from polluted air and food additives that we need to be periodically ‘cleaned out’ (‘detoxified’).” Everydiet.org lists at least 27 different detox weight-loss diets! Below I have described two of these diets, their pros/cons, and the bottom line.

21 Pounds in 21 Days: The Martha’s Vineyard Detox Diet

This diet claims to cleanse the digestive system, boost immunity, reduce cellulite, and enhance mental clarity. It centers on consuming various “detox” liquids, such as fresh vegetable juices, berry drinks, herbal teas, and puréed vegetable soups. In addition, it lists vitamins, digestive enzymes, and aloe vera juice as required dietary supplements. The plan provides a daily intake of approximately 1,000 kcal, which is far fewer than most of us need.

Colonics, coffee enemas, saunas, and lymphatic massage are recommended by this diet to help with eliminating toxins. Dieters are advised to walk 1 mile per day in a quiet, relaxed setting or to bounce on a mini trampoline for 20 minutes to help stimulate the lymphatic system. There is no research to back these recommendations.

After 21 days, dieters are encouraged to ease off the detox diet by adding protein powder, soy milk, yogurt, and salmon, followed by gradually adding other foods.

Pros: The diet may be beneficial for people who are beginning a lifestyle change, as the dramatic alteration in routine may help them break unhealthy habits and increase their awareness of food quality. Rapid weight loss can also be a psychological incentive for many dieters to continue with a weight-loss program. Also, the diet encourages high fruit and vegetable intake, with an average of 22 servings daily.

Cons:

• this diet is low in total calories, protein, and essential fats;
• can lead to withdrawal symptoms (headaches, fatigue) from sudden elimination of coffee, sugar, and alcohol; and
• requires followers to purchase nutritional supplements and a juicer, making this an expensive program compared with other diets.

The Master Cleanse Diet

This diet gained popularity when actress and recording artist Beyoncé Knowles attributed her nearly 20-lb weight loss for the purposes of a movie to this detox diet. The Master Cleanse is also known as the Lemonade Cleanse or the Maple Syrup Diet.

First developed by Stanley Burroughs and appearing in his book The Master Cleanser, this diet has existed since the 1970s. Followers can make the Master Cleanse tonic at home or purchase a kit. The drink contains four ingredients: water, lemon juice, cayenne pepper, and maple syrup. Master Cleansers consume this concoction throughout the day, with no other food or beverages permitted. They follow this restrictive fast for a minimum of 10 and maximum of 45 days.

Themastercleanse.org instructs followers to drink a minimum of six to 12 glasses throughout the day, whenever they are hungry, and either to take a laxative twice per day or use a “salt water flush.” One disturbing comment on the Web site reads: “Every day of The Master Cleanse that you overcome the psychological need to eat, you feel a growing sense of control that motivates you to complete the process.” The fact that this follower feels that the need to eat is "psychological" reveals to me that this diet had led to him/her to disordered eating thoughts/behaviors. The Master Cleanse Web site lists side effects such as cravings, fatigue, irritability, hot bowel movements, and headaches and identifies these as symptoms of the body’s detoxification process.

Pros: None

Cons:

• this diet lacks scientific evidence regarding safety and efficacy;
• is a short–term solution to weight loss;
• may adversely affect digestion and metabolism;
• has multiple potential side effects;
• disallows food intake, making it an extremely low-calorie diet; and
• may lead to mood swings and fatigue during its detoxifying stage.

Bottom Line: Although dieters are almost guaranteed to lose large amounts of weight on detox diet programs, they will likely lose mostly muscle, not fat. In effect, this sets dieters up to regain weight when they resume a normal diet. In addition, there is no need to “detoxify” with food restriction, tonics, or supplementation—the liver is the body’s own detoxifier. Instead, people should eat fiber-rich foods and drink plenty of water to “cleanse” the body.