SoCal Nutrition and Welness Blog - Weight Management

Geneen Roth's Eating Guidelines

nospam@example.com (Janice Dada) — Wed, 03 Nov 2010 20:22:20 +0000

Geneen Roth, author of Women Food and God, explains the seven eating guidelines that will help you listen to your body and change your relationship with food in this video filmed for the Oprah show.

The Seven Eating Guidelines:

Eat when hungry
Eat sitting down in a calm environment (this does not include the car)
Eat without distractions
Eat what your BODY wants
Eat until you are satisfied
Eat with the intention of being in full view of other people
Eat with enjoyment, gusto, and pleasure

For more about Geneen Roth, please visit her website.

Healthy Holiday Eating

nospam@example.com (Janice Dada) — Thu, 21 Oct 2010 04:41:23 +0000

Could your company or employer benefit from a "Healthy Holiday Eating" talk? Most could! The average American gains (and never loses) about 5 lbs every holiday season. SoCal Nutrition & Wellness is available to provide fun and informative seminars to employees, women's groups, fitness classes/bootcamps, medical clinics, and others, about how to stay healthy and happy over the holidays. If you'd like to book a group talk, contact us today!

Pros and (Mostly) Cons of Popular Fad Diets

nospam@example.com (Janice Dada) — Thu, 19 Aug 2010 19:10:09 +0000

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.

Bottom Line: The grapefruit diet will encourage people to eat more fruit throughout the day. However, the diet is too low in calories. It is likely the calorie restriction rather than the action of the grapefruit that will lead 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:

Every Diet. Diet Plans encyclopedia. Available at: Everydiet.org. Accessed on May 13, 2010.
Diets in Review. Available at: www.dietsinreview.com. Accessed on May 13, 2010.
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.
WebMD: Better information. Better health. Available at: www.webmd.com/vitamins-supplements/ingredientmono-816&activeIngredientName=APPLE+CIDER+VINEGAR. Accessed on: May 13, 2010.
Grapefruit Diet Plan for Beginner. Available at: www.grapefruit-diet-plan.org. Accessed on May 13, 2010.
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.
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.
CrossFit. Available at: http://www.crossfit.com/cf-info/start-diet.html. Accessed on May 13, 2010.
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.
Tribole & Resch. Intuitive Eating: A Revolutionary Program that Works. St. Martin’s Griffin, 2003.
Master Cleanse. What is the Master Cleanse? Available at: http://themastercleanse.org/. Accessed on May 13, 2010.

Women Food And God by Geneen Roth

nospam@example.com (Janice Dada) — Mon, 09 Aug 2010 08:02:18 +0000

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/

What's the deal with "detox" diets?

nospam@example.com (Janice Dada) — Wed, 09 Jun 2010 18:42:52 +0000

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.

Lose Weight AND Keep it Off

nospam@example.com (Janice Dada) — Tue, 26 Jan 2010 01:41:00 +0000

Many people are successful at losing weight, yet very unsuccessful at keeping the weight off. Most people that lose weight manage to gain the weight back and then some. So how do people become successful losers? Well, the researchers involved with the National Weight Control Registry (NWCR) set out to find some answers to this and other questions.

The NWCR includes individuals who are at least 18 years old, have lost a minimum of 30 lbs, and have maintained their weight loss for at least one year. Over 4,000 people are included in the registry. The registrants have lost from 30 to 300 lbs and have maintained their weight loss from 1 to 66 years!

So, what's the secret to their success?

55% lost weight with the help of some type of program
98% modified their food intake in some way to lose weight
94% increased their physical activity, reporting walking as the most common activity
89% used both diet and physical activity to lose weight; only 10% used diet alone, and 1% used exercise alone.

Four types of behavior common among the NWCR participants:

Eating a low-fat, high-carbohydrate diet
Eating breakfast almost every day
Frequent self-monitoring of weight (at least once per week)
Participation in a high level of physical activity (60-90 minutes of moderate-intensity activity daily)

What has been learned about successful weight loss and maintenance? In sum, A life-long eating plan for good health, which includes nutritionally adequate eating, reasonable expectations, regular physical activity, and permanent lifestyle changes, is best for achieving permanent weight loss.