Being Mindful of Diet Fads

Being Mindful of Diet Fads

July 16, 2019 0 By William Morgan


Howdy!
How is everyone doing today? Are we well? Are we wanting to learn a bit more?
My name is Christina Bookout.
I’m the grad assistance for Wellness Works, Texas A&M’s official employee wellness program
So welcome everyone to our first
Nutrition meeting of our event for wellness works. We’re gonna learn how to eat
Well be well and being mindful through your diet fast
So thank you all for joining us today. If you have any questions comments concerns, please see myself
3 or Courtney after work the event or even made in and let us know how you
Feel deprived the question
We if you love this event today. Please stay tuned for our illness events in the fall
We will have a six
Six weeks full of different nutrition events that will cover different topics such as nutrition
When you’re working out for sports
for your family
Geriatrics do the life cycle. Those are just a few to name to get it started, but if you love today
Stay tuned for the phone. Please raise again the fall
I’m gonna kick it off to me, and she’s got the good stuff to say, so, please help me welcome Megan window
I’m excited to be partnering with arts programs who I’ve done a few presentations to our low leaders
and I’ve never received very well, and I got some feedback of also different presentations to just local of
HR agencies within different departments
So that’s been a fun experience for me and let me just give you a little bit of background about myself and then we’ll dive
Right into the presentation
My name is Megan window. I’m a registered and licensed dietitian
Also have my master’s in public health from Beauty School Public Health in Houston
So I did a lot of my training at the Med Center and have a lot of experience with eating disorders weight and it’s match
Diabetics and any type of nutrition game and I currently work in the people health center on campus
So I see students every single day for any type of nutrition feed and whether that is eating disorders our weight management sports nutrition
So I see a lot if you can imagine the students have a lot of questions and this topic in particular
Is one that I answer on the daily basis for students. So what are the pads?
What’s the latest in the media? What are we seeing? And so this is going to be a very interactive
Presentation I want you to get out of it just as much as you can
So as we go throughout if there’s questions that you have to please stop me at any point and ask those questions
don’t wait till the end and tell your
Forgot what you were going to ask
So what we’re going to do is we’re going to go through different sections of food bags
trends diets things that you’re seeing a lot of it media things if you’re seeing a lot of
and social media on TV and
the like I said
Stop me at any point and then we’ll save some time and or a little bit of question and answer so we will have more
Time there again, okay
All right. I’m so before we get started tell me why we eat what we do
So why what influences our eating patterns or choices and just shout enough?
Time food. What’s handy? What’s handy?
Why we eat what we do your mention convenience cost and there’s a lot of confusion in
Nutrition and nutrition is always tainting which I think
Why it makes it a little bit confusing because the research changes a little bit we finding things out
taste and food preferences
This is probably number one for a lot of consumers and a lot of patients that I work with is if it doesn’t taste good
So we’ve got a crime that taste preference
physiological influences – this would just be the disease shapes of maybe it’s caring for an elderly parent or
Family member when these your lifestyle influences so time
Culture and I see a lot of patients interview next to who deal with different cultural issues
So being able to meet them where they are. I mean certainly environmental and this goes true for your family numbers
Maybe this is coworkers
Okay
so you can see there’s a whole e gamut of where we eat what we do and if not just
Always taste but sometimes different factors go into that. And what I want to dive into now is more of that marketing and media
Tips and suggestions that we’re seeing and how to translate that into how to make a better choice
So here are just some diet trends in the media of a lot of this has been his information on the Internet
We see things do we believe it? Do we not who’s riding in it? Do we really know?
I’ll tell you a lot of times you’ll see a
nutritionist or
nutrition blogger a
dietician
From my perspective here a registered dietician has gone to school for four years has gone to an accredited
internship Houston our turkey exam and then continues credits like a physician would be on a yearly basis a
Nutritionist is really anyone who called himself that anyone in the room to say I’m a nutritionist
I took the class online. I use a one credit at am as a nutrition major
so anyone can call themselves a nutritionist so be
careful in where you’re getting that information and
presenting that on the Internet
Supplements are always out there
We’ll talk about removal of entire food groups that maybe not sperm hydrates or proteins or fats and what to look out for there
You’ll see the terms fat-free low-carb sugar-free. How do we decipher those terms?
And how do we know if it’s appropriate for us versus someone else or we should even be too?
We’re going to die really deep into gluten-free paleo ketogenic and our men fasting
Those are all big topics that we’re seeing a lot of right now
And then those marketing buzzwords
I do a lot of car to
stores with students and
That’s one thing that we see over and over the front of the package and the marketing that grabs us into that that says gluten-free
But do we really know what gluten free means the things that say sugar free?
How do we know if it’s really sugar free here? It still tastes me and what that could be frost
So those are some questions that I hope to answer from you all today if you have those
Well, let’s dive into the this trend
What are some diet fads or transit you’re skiing or hearing or maybe?
Personally doing or maybe half the only the first diets that are talking about it ketones you toge it and guess
What else?
Intermittent fasting of the cleansing cleanses. Yes
Hey, Leo hole 30 anything else
Ekans, yes little card. So you put without most example, let’s start with juicing. I’m never going to go into the cleansing
so do you think if we look at this here this
What I’d like to describe is that if we consume the whole piece of fruit that orange or apple or banana at work
Peach we’re getting a lot of fiber in that if we squeeze that
Orange out what’s left in our hand is the fiber the beetle a lot of great
Nutrients and it takes almost 2 to 3 oranges to make that glass of juice that we’re consuming
So juices were one of those it’s fading a little bit
I still have a lot of
Consumers doing this and it doesn’t include the pulp or skin which means we’re getting a whole lot less fiber
Which means also that our blood sugar
Codes up with that juice consumption and hence bias down as opposed if we have fiber and a couple pieces of fruit
We’re going to level out a little bit more blood sugar here again
It takes 3 or 4 uses a fruit to make that one glass of juice
So if you just think of that without that from a calorie
Standpoint two to three pieces of fruit or four or more is a lot of calories
Per that juice so the difference in the calorie consumption
Juice is going to be more calorie dense
so if you do like
Juicing or you do like the idea of that because maybe you don’t like to eat a whole piece of fruit
Or maybe you’re just not one of those that those things of salad every day is just not what you like
So I would encourage you to blend rather than juice meaning I’d rather you take that whole piece of fruit
Take the skin off or the feel. Whatever your the outside is
Throw it in the blender blend it with other foods or fruits or vegetables
you’re going to get the fiber you’re going to get all the
nutrients if you’re going to fill the way more full than if you just squeeze that through out
So this kind of helps a little bit in
Adding back those nutrients. If you’re the from the perspective you really don’t want to actually eat that piece of fruit. Okay?
questions on necks juicing
Good. Okay, let’s move on to like detoxes cleanses. This was another one that was talked about
well
I had a student just last week asked about this and he was trying to go on of
Just more of a healthy eating pattern me
So I’m gonna start this cleanse before I start my diet pattern and that’s very typical of a lot of consumers doing these a mini
Anything you know that I’ve lost five pounds and I feel better
everyone in the bathroom and it was
Constantly all day long because a lot of these detoxes are cleanses are more or less elastic
So it causes more frequent bowel movements. It causes more frequent urination
So yes, the scale was going to show that we lost weight quickly
But a lot of times it’s more at a risk for our bodies because we’re not absorbing those nutrients
So we’re not getting the key vitamins or minerals that we need
so your liver does a great job of
Detoxing every single day. Detox is our
medications that we take in detox is the foods that we eat and there is no real benefit to detox or a cleanse and
Perspective of overall health and it’s a very short-term very short-lived
Weight-loss episode and it’s not something that I would suggest here. It can cause issues too as you see with dehydration
So heart issues muscle pain cramping that type of thing
lethargy all those types of things as well if you want to eat better or have more of that detox type feeling your
Antioxidants are where they’re at
that’s where our fruits are vegetables usually are deeper darker colored fruits and vegetables is where we’re seeing more of our
antioxidants there
So if you wanted to do anything with this plant try to do more of the antioxidant rich foods to help with that detoxification
But overall your liver is doing that as you’re sitting here right now, okay
questions on that
Good
Great, um blue can freeze. So when we look at gluten-free and the
Gluten is a protein found and eat right and partly. Okay, it’s always been there
It’s not something new and what we’re seeing a lot of this more in the media
And also on celebrities touting that are women including free diet and I’ve lost weight
When we look at gluten-free
The reason why we have a free diet is with those developers celiac disease and celiac disease is an autoimmune condition
That some consume some Americans have died
They cannot cross them salutant and they have to strictly avoid gluten
It is a medical condition medical necessity to avoid gluten. We’re just seeing it more prominent now
It’s always been around here again
We’re seeing more of it not in celiac disease
But what we call gluten
Sensitivity and so you may have heard people say well since that include I have an upset stomach
With that and there is some truth behind that but it’s not always the case a lot of times
It’s what we think that causes diatom sensitivity or that
Upset stomach when eating carbohydrates or gluten, um when we notice weight loss with a gluten-free diet
Usually it’s because they’re cutting out a lot of processed foods. So we think of wheat rye and barley
Those are a lot of things that we may not even be aware of
Soy sauce has wheat in it. When we look at many of our condiments they have
So for cutting those things out you may notice less calories weight loss and we’re seeing the changes and great there
But it’s not always the healthiest if we think about heat right barley
There’s a lot of fiber there’s a lot of irons
there’s a lot of B vitamins in those students and we’re many of our celiac disease or even
Patients who are gone on a gluten-free diet are often deficient and those nutrients because of that
So it’s not something I would recommend unless you truly have a medical necessity to be gluten free
There is nothing healthier in gluten free and fact a lot of our gluten-free flours and maybe almond flour
peanut flour
Sorghum flour a lot of those have a lot less fiber than your whole wheat flour does anyway
So buying a gluten-free cookie thinking it’s healthy
There’s going to be a lot more sugar and additives in that and if you just would have had the whole wheat crackers
so that’s just something to think about what that gluten free not always when it’s typed up to be but if there isn’t medical
necessity certainly something not to recommend their
Questions on our gluten-free
All right, shout them out at me because any questions you’re fine
let’s dive into more of the
Meat of what we hear over and over and I’m going to explain most of these here. We’re going to go through all 13
ketogenic and Arment fasting
There may be one other
but if I missed something in these just just let me know –
so whole 30 for those of you who don’t know a lot of this I’ve pulled directly from the whole thirty website so you can
See what they’re sharing with consumers and what they’re providing of the foods to avoid. They avoid sugar real and artificial
Any alcohol any grains and that would be whole grain?
rice pasta any grains legumes
So that would be our black beans red beans pinto navy lentils peanuts and peanut butter are also the lagoon
I’m so that’s something that they classify here is legumes. All of our dairy is avoided so that’s yogurt cream
sour cream ice cream and butter and finally good stuff is
Avoided here foods to include. So basically what we’re eating on a whole thirty plan is meat some seafood a desert here
veggies some fruits natural fats and Earth’s and spices
So it takes a full gamut of what week witty and narrow. It’s that down a little bit
This is pulled directly from the website
I just wanted to put this here because as a
Dietitian when I’m reading this and then I’ll read it out loud for those people may not be able to see it. Just kind of
Took me back a little bit based on some of my interactions with patients
So it says you never ever ever have to eat anything. You don’t want to eat
You’re all big boys and girls tough enough to say no
Thank you learn to stick up for yourself
Just because it’s your sister’s birthday or your best friend’s wedding or your company picnic does not mean you have to eat anything
It’s always a choice and we would hope did you stop?
succumbing to peer pressure in seventh grade and
So I read that in system
Migos Cox that’s a pretty harsh but in my world of eating disorders
gosh this screams
restrict restrict overeating restrict a lot of eating disorder
Don’t eat this when you’re out friends, don’t be socializing
It’s so much restrictive that I’ve seen this as a red flag for developing disordered eating patterns
Maybe in your mind. Maybe this order isn’t anorexic or bulimic
but I see a lot of just disordered eating and so this to me if we’re being too restrictive with any type of
Pattern it can cause even disorders I see on a daily basis
I’ll tell you a lot of students that come to me are not atypical
I
Started myself in high school while I was going to be there
a lot of them come to me with I started a ketogenic or paleo type diet or whole 30 and
Now I’m so afraid to eat the cookie at this event that I have social anxiety
And so I just wanted to put that out there and not some appoints as scary
But some points to realize that a lot of these plans
Can cause this game maybe it’s in your family members maybe attend of your own children?
Maybe it’s someone that you already know but just just being aware of that with the whole thirty
This is really approach for a 30 day plan
So some some questions that a lot of people would ask me is what’s the difference in all 30 versus paimio?
So whole 30 versus penny are pretty similar. We’re going to go through whole
hailey up shortly, but our whole thirty is really meant for do this for 30 days and
Be stringent and exactly what you’re doing for 30 days
Now is not a lifestyle change. Let’s talk about that
It is a short-term solution many people give up before the weary days
They go back to regular eating patterns out for 30 days. The weight goes up and down. Our metabolism gets confused with that
It’s kind of like those cleanses with Louise 510 pounds. Our metabolism feels great
I mostly and now we’re back up again, and it’s a constant yo-yo and for anyone who struggled with weight
You know how frustrating that could be to see that number change?
So my recommendations with this plant is subscribing to eat less processed foods. I think that’s basic now
We could all do better with but include of our operations and cook more at home
And that’s a great thing that whole 30 does it?
encourages you to cook more comfortable when we go out to eat or go get processed foods a lot of some pot of
grains dairy beans that type of thing in there
Just as the top here. This talks through whole grains can be beneficial for decreasing inflammation
your dairy in particular can come with inflammation from the
Probiotic standpoint those yogurts and cheeses and then legumes. Our beets are great for gut health and decreasing inflammation
so to me when I see cutting out certain food groups for 30 days or maybe certain things really what it does is just
Restricts a person’s eating plan and pattern when in the u.s. We have a lot of choices. We could choose many different things
And so when we go out to get them we feel entitled to choose what we want
And all these things when they just narrow it down we tend to follow that pretty well, but is it a lifestyle change?
Are you gonna keep doing that the rest of your life?
Probably not and if you answer that question and say probably not that is not something that I would recommend for a long-term approach
Okay questions on full30. Yes
You know as always I suggest getting your your nutrients from a food first
so iron vitamins probiotics that type of thing if we can get it from
Yogurts if we can get it a fermented foods the butcher that type of thing great
But if we find that we’re not eating many of those students
We don’t like them tasting and preference then in your daily provided is five inches in fact a lot of times
patients that struggle with
Up here too low bowel syndrome or have stomach issues if I can give them on a probiotic and over-the-counter one
Usually they do a little bit better too. So certainly food first, but it’s not we could go to the subsequent form, but great question
Yes without prebiotics probiotics. So prebiotics fuel the probiotics
There’s a lot more research going on with that
As far as good health is we have two great go biotic sitting there and they have no food. It’s kind of like us
Survive and do very well so I think that’s a very up-and-coming
Subject that needs to be studied a little bit more
But I’m certainly on board with getting more of those prebiotic rich foods in our diet and not just focusing on
probiotics as we once thought
It’s gonna be sugar sugar substitute
Did you want me just explain the difference between sugars and like artists involved resistant this particular time it seemed to happen either
Yeah all sugars and so on when you restrict those carbohydrates and really what this plan is if it’s no Whole Grains it’s no
Dairy, which has lactose as a carbohydrate
Has very little
carbohydrates from the beans those types of things
That’s what we’re looking at from the overall lower carb type plan when this looks like sugar whether it’s real or artificial
I’ll kind of give you the rundown on artificial versus real. Maybe I’ll help explain this a little bit so our fruit our fruits
Lactose and milk ducts the front of a natural fruit source or a sugar source
And so those are all things that we need on a daily basis. So we digest them properly
There’s a lot of good nutrients in that
What I tend to steer away from a recommend the patient steer away from is our added sugars
so that would be anything outside of the fruit or dairy because
Lactose is a natural sugar fructose is naturally in our fruits
The China trying to limit not necessarily avoid the limit things that are refined them or have added sugar
So does case cookies can use those texture things?
But I’m a big proponent of including dairy and fruit in our diet just because it has sugar doesn’t mean it’s an unhealthy type
Um sugar is still sugar though at the end of the day
And so I think those are people get confused as well. I had honey that’s better than table sugar
Well, not really. They’re both still sugar at the end of the day
And so it’s really in the context of how we eat it
The fruit has the peel. It has the fiber the milk has the protein
So we’re going to balance out a little bit better digestive ly but our artificial sweetener, so that would be stevia. Trivia Splenda
We load in equal any of those they have no calories in them
They taste sweet
The stevia and true PR is really the only together they grow on a plant so they’re not man-made the others are more
Processed and manufactured. So my perspective on this is if you’re diabetic or have some sort of glucose
insulin resistance that type of thing is certainly
Appropriate to be consuming or artificial sweeteners or a sweetness that you don’t want to raise your blood sugar red
But for the average person I would recommend not having any artificial sweeteners. If you are having artificial sweetener, I would suggest
You’re Truvia because it’s a little bit more in its natural form
but here again, I’m from the perspective of pop the real thing just eat the right portion of it we tend to
Say how splendid in it? No sugar, okay
Now we’re doubling the portion because it’s healthier in our mind
As opposed to just the regular ice cream if we ate a half cup
Which is a serving we would feel more satisfied and there’s a lot of studies around
artificial sweeteners and lack of satiation
So we tend to crave more sweets because we have artificial sweeteners
We tend to not feel satisfied and go for other things due to those artificial sweeteners
Sugar alcohols sugar alcohols are kind of like an artificial sweetener. They’re in a different classification
On the ingredient list you’re going to see anything that ends in O of us were at all all too tall xylitol
Those are all sugar alcohols. It is used a lot in like sugar-free candies a lot of sugar-free products
We’ll have them because it gives the sense of sweetness
It has no calories, but I will tell you the digestive issues with sugar alcohols is extreme
So if you ever look at like on tabletop ice cream the it’ll say sugars and then under it
It’ll say sugar alcohols. They have a lot and
It tastes sweet. It’s lower calorie. You don’t notice many of
different effects
but you will see a lot of gastrointestinal issues with that diarrhea and that type of thing of
Cramping bloating with a large amount of sugar alcohols. I don’t recommend them for that reason
Just because I don’t hear again have their real ice cream just have the right portion of it
Hey, all right good questions. We’ll keep moving on here. Hey Leo
So paleo is like I said kind of similar to that that whole third is just a little bit more of what they would term
a lifestyle in quotes
So this is going to eliminate dairy grapes
Levene’s sugar and salt as it’s also known as the caveman the Stone Age diet. You may seem that
Paleo was really and started out first and then we started missing the whole 30 feet Oh genic that coupling thing
So what it reduces it reduces our highly refined highly processed
foods or our white bread white pasta is those kinds of things it reduces a lot of our
Things that I was just talking about cakes cookies candy many of those types of processed foods, it encourages fruits and vegetables guys
I think that’s great
But one of the main of deficiencies here’s it cuts out major food groups and here again
If it’s cutting out major food group small dairy all bread all the grains are fruits
then I would say it’s certainly hard to get all of our
Nutrient people said and I don’t even see it just from a calories game point look at more of the nutrients
So what do whole grains provide B vitamins iron folic acid?
The reason they were fortified with these things years ago was birth defects and to help with people that were vitamin D deficient
So we’re cutting them out. Where are we going to get back from?
Mary it’s all great things that we’ve already mentioned the dairy the probiotics the lagoon is the proteins of fiber
Those are great things that we need
so a typical meal plan on the patio diet usually
Exceeds the recommendation for fat and protein and a fall short on carbohydrates
So to look higher higher fat routine type diets
Here, I would recommend supplementing with vitamin D and calcium because we are cutting off that dairy
Usually it’s a little bit more difficult to get our actual needs of vitamin D and calcium with that
But paleo is seen as we can do this for a longer period of time but here again
I’m if there’s any type of plan out of all of these that we’re talking about
I usually do more of a modified paleo aversion for some of my patients
So I would never cut off parts completely
I would never encourage them to cut out dairy completely or aluminum completely
But I would encourage them to really want to do the sweeteners and the sugar that they’re consuming
I would encourage them to have a little bit higher creatine higher fat
We feel more satisfied with that, but we also need carbs for brain development for brain function
And to feel better just physically especially for its athletics. We’re doing type of
Endurance type event. So a modified version of this is one thing I would say hmm. I can get behind that a little bit
It’s the more extreme of following this certain plan for only 30 days. It’s this next one
We’ll talk about on the ketogenic diet and intermittent fasting
Double go back of course with a little bit
Yes
You know, it’s like we woke up process type foods here so a lot of our processed foods are frozen dinners are canned products
They’re gonna have salt in them to preserve them. So
It’s it’s really just focusing on less processed more than looking at home trying to use things like burning
Spices these names that don’t have as much salt in them. We certainly need salt in our diet though
The salt probably not a year or two ago. That was a big thing in the media
Limit salt cut-offs all we have to remember that our heart is a sodium potassium pump. So we need salt in our diet
I would never advocate for cutting it out completely but in our process if we just limit it there it’s gonna be beneficial
Yes, you know, I’m surprised that white Easter kind of the diet neither
Thank you, because I’ve heard that the proteins from the beads
No actually actually is quite bitter to reduce the weight and give you the fiber also because it’s a you know stuff
Absolutely, I’m never discouraged beans as part of a balanced and taking diet
I’m especially for people who are on a budget college students in particular
Different cultural backgrounds as some sorts of routine. So I never discourage legumes
It’s always fascinating to me that they always cut them out on full30 Yukino and piquillo and I never understand exactly why
There’s different people that say it causes different
Effects but there is not near enough research to outweigh some of the benefits of our protein fiber and nutrients the beans provide
Okay
intermittent fasting
So this is another one – I’m seeing a lot for of with
Students and there’s a lot of research good and bad on this and present a little bit of both
Because as a dietitian, usually I’m not a diet person. I don’t recommend them
I don’t like today her gym, but when this one you know
You still have to go back to the research and the science and see what they’re saying
So let me break down what intermittent fasting is first, and then we’ll talk about the science
So internet fasting there’s different approaches to this and I’ll tell you what I often see most is this time?
Restricting feeding, but there are other types alternate day feeding
This is alternating between competing and fasting days
So people on this plan would say watch speed one day are fast another on they’re fasting day
They would have one meal which would be 25% of their overall calorie needs
So they they’re consuming 2,000 calories in a typical day then one day on their fasting day
They would only
25% of that our fourth of those calories and at one people so
Imagine yourself doing nut eating normally and then one day you’re only eating upwards of what you would consume
Whole day fasting. This is 5 colon to diet and 5 days eat normally 2 days restricted calorie consumption
So this one’s a little bit different but 5 days we’re eating regularly and in the two days
restricting and then this time restrictive eating is what I see most often and a lot of
patience and what’s usually online when you read about it and 16 hours of fasting and elders are feeding and
So when we think about this though, it’s sometimes we’re already doing that
you just don’t realize it but I see it a little bit differently from a consumer standpoint is
If we start eating at 8 o’clock
And then a lot of my patients that I seem to expand not till 2:00 or 3:00 and you’re still eating at that time
When they go on an intermittent fast like this and only it’s stopping to eat and having their cut off at 8 or 9 o’clock
They tend to do better or no better in they lose weight because now they’re cutting out all those types of eating
But if you look at your own eating patterns many of you may be already doing something like this
So what are the benefits so the research is showing here?
It can be associated decrease in body weight
Body fat waist circumference where I see that a lot of a perspective from my students and patients
Because they’re putting themself in a window and they can be not giving it free range of okay why TV whatever I want
Or whenever I’m staying up later one night, but maybe the next night. I’m not going to eat at that time
You can still eat the same number of daily calories that don’t have to really take away certain foods
That’s key in my mind because now we’re not saying don’t eat our core not saying don’t eat protein
So that’s hoping a little bit. It’s pretty easy to follow, you know, we can eat from these types of these times
but
one thing that often happens to this could be a pro in a con eat a larger portion in a shorter period of time so
Is that good or bad? We could argue either way
Yes
We still more full because we’re eating a larger out here or are we setting ourselves up for failure anything so much at one time?
That the next time we’re going to still want that same amount and still want that same amount
So some cons this can’t really interfere with the social aspect of eating and we hooked it down a little bit with the whole 30
Is okay. Well if someone invites us to eat and we’re not in our
Timing period of when you’re eating are we going to go and that impact our hinder our socialization?
Getting angry, maybe if you know what that may mean
I clearly knew but that’s when we’re just over the point of up and tired of starving myself
And our body is that we’re so hungry that it doesn’t matter if we had best
Intentions to grab the carrot sticks when we got home. I’m gonna grab whatever is easy and quick
It’s stopping on the way home work fast so that can often impact this
Binge like tendencies. I see this a lot too. So those people who
Restrict we should do good all day
They’re in a good environment work and they go home and it’s a free-for-all
and binge cuz no one’s watching and I’m not I’m trying to be healthy air and
Then I would see a lot of digestion issues with this bloating abdominal pain
All syndrome told earlier just because your regularities of eating like this
One thing that I would suggest with this one or offer if someone is diabetic or as
Hypoglycemia, or have some type of blood sugar mismanagement? This is something I would not recommend at all and really because of
Waiting too long in between feeding someone even with polycystic ovarian syndrome a pregnant person
I would not suggest this just from a standpoint. We need that constant energy
So good and bad with this eating pattern. I think it just adds a little bit of structure
It’s not certainly something that I would say. Yes, everyone needs to follow this
but if you have a hard time cutting off with your eating
Knowing if you’re truly hungry or not you just time mindlessly snack and I’m a clock at night
This can help a little bit like that. And the one thing I like it doesn’t cut out certain types of foods
question in my conversations
These different breakfast and then I’ve always heard. It’s
important and great question
Yes
And you know a lot of the patients that I have on this who are trying it
Do the same thing and so yes breakfast is the most important
I would never argue against that it starts early table ELISA for the day every patient that comes in
I always recommend eating with an empower of waking up. I don’t care what it is
If it’s trail mix just something helps tremendously so if we start eating earlier
The plan with this too. It means we have to stop eating earlier. And so that changes a little bit of this here again
I’m not a huge advocate for it
I’m using to help some people I think establish structure
Then I would never compromise breakfast or skipping a meal to fit into this
Other questions
Ok, let’s go to the keto and if this is the big hot topic right now in particular
In one thing a lot of times I I always ask the patients that I work with, okay
Well, tell me why you started following this
Led to do this. And if you’re like a lot of consumers a we all kind of in that same boat
Sometimes we don’t even know why we’re doing what we’re doing. We don’t know why we’re buying what we read
someone told us to buy we don’t know what
Even means but it sounded good and my friend lost 20 pounds, so I’m going to try it
So let’s go over the basics of what this is. The ketogenic diet is high in fat
So 65 to 75 percent of calories is from that the average
Recommendation right now is 10 to 25%
of our calories from fat
low in
Carbohydrates 5 to 10 percent of calories the recommendation the USDA recommendations is 40 to 60 percent
So extremely low in carbohydrates
Moderate and protein so 15 to 20 percent of calories pretty average for what I recommend for many of my patients
Fruits are usually avoided all grains even whole grains are discouraged because if we only have 5 to 10 percent of our calories from carbs
We can’t eat much grains at all infini
So that’s the basics of it mainly facts a little bit of protein and then very very little carbohydrates
So ketogenic. What is this?
Ketosis in particular when we look at this just this is not a new diet. This has been around a long time
All on the next slide. I’ll talk you through a little bit about where it started but
Ketosis in particular is what our body goes into when we don’t have carbohydrates
Okay, so let’s back up our body and brain needs glucose
Carbohydrates are broken down to glucose
Okay
Any type of carbohydrate whether it’s a fruit a vegetable a whole grain a piece of cake
It’s broken down the food coast times. Our body brain needs it. In fact, there are brain functions on carbohydrates alone
So if we don’t have carbohydrate it finds other ways to break down something for energy
when we have no carbohydrate or glucose our body wants for other forms of energy and so with how
carbohydrates insulin is a hormone level that drops and it says wait a minute I have
Carbohydrates here where else can I get them? And the fact is the next piece that’s released from the cells that breaks down
It turns into ketones which is where we get eaten
Ketosis and ketogenic and that’s the body second choice of energy
So think back to many years ago our food pyramid the basis of here of inducing carbohydrates, right?
That’s our body’s primary source of energy
We need carbohydrates, then it was fruits vegetables protein and fat
We’d completely flip this year because we think that if we starve our body of carbohydrates when we don’t eat them
Our body is going to go somewhere else. It goes to the fat
It pulls that it tells the liver to fold with that we use that for energy and that’s where we start to break down fat
Hey, but let’s take a deeper look at this
Where this all started was a ketogenic diet was developed without the lycée
so for those of you don’t know epilepsy is seizures and a lot of our
young kids in particular who had frequent seizures
They found that if they start with a carbohydrate
They would have less seizures and that was because they have less glucose coming in and they did better
Ketones can influence the neurotransmitter. That’s the brain function for seizures. So excel found some really positive impact witness
They’re also now finding some positive impacts for diabetic patients. So controlling blood sugar and excellent of
Regulation, but most aren’t using it for that. They’re not using it for epilepsy
Many of us here in this room are wouldn’t be using it for that
Many of us are using it for weight loss because if we think about it
It makes sense our lighting those effects of breakdown for energy
so what it belongs term effects is that if we don’t have epilepsy who don’t have this brain condition or great trauma and
Particularly their same brain trauma patients or even those with brain disorders with having the ketogenic diet
They’re doing a little bit better
But here again, we’re not using it for that. We’re using it more for weight loss
So one it eliminates a major food group heat or cargo
We need that for our body and our muscles to function
We have limited food options, which means if we have limited food options, and I tell you to only eat protein
In fact, we can’t eat anything else. So we tend to lose weight because we’re not eating everything we used to
Many people don’t know when we look at a lot of these plans. There are a lot of low carb rightful 30 paleo
when our ketogenic here
the reason we lose weight quickly with low carb diets is because water and
carbohydrates are
Stored around each other when we don’t have carbohydrates
We lose water weight
And for anyone here again who’s tried to lose weight when we see numbers decrease on the scale, and it’s rewarding
It’s satisfying we keep doing it, but it’s mainly water rate that we’re losing in those first few weeks of particular
So no carbon paid loss of water weight
Weight is often regained. This is not a long-term approach to weight loss many people on this planet. Don’t last very long if they do
It’s not satisfying they find that they’re now developing other
complications or issues and personally
I see a lot of mental health depression anxiety stress is a factor with low carb diets
I’ve seen it in some bipolar patients. I’ve seen it if they’re struggling with just depression and anxiety in general
Because the carbohydrates give up serotonin at least a little bit of those effects that help us to calm and feel a little better
So carbohydrates would not be something that I would be able to hear
Um keto the flu many of you may have heard of that or heard other people talking about this – what is that?
This is great. Fog fatigue. Nausea or endurance. Well, hope you pick it up carbohydrates
None coming in our brain functions on carbohydrates alone
The brain is kind of fun not real clearly thinking for endurance for those of you who do any type of athletic
Events or sports or just recreational walking jogging swimming
We need carbohydrates products our performance suffers with that
kumusta
patient is another when I see your optical are less fruits whole grains less vegetables all things that help with digestive health and
then minimal deficiencies in sodium potassium chloride vitamin calcium vitamin C calcium magnesium
selenium zinc all of these things that
when you talk with
Your friends colleagues when I talk with patients, we tended to focus on calories and weight loss
But I’ll be telling you to think about the side effects not just calories
Not just weight loss but vitamins minerals get a little deeper and what we’re missing out on not just the superficial surface
Because I can’t tell you how many students come in and they’ve lost weight
But now are deficient in a ton of nutrients because of how they lost the weight or what they’re actually eating
So dive a little bit deeper to that and try to think outside of just that superficial layer
Ok questions on the ketogenic
yes, is that different from the ketones because it because they’ve got
couches and supposedly sharper and
And you’ll see like the ketone sticks where you pee on a stick
That’s a whole nother it’s just a lot of these diet cats or money making businesses
look at some of the products on the market now and because of our
Support look at the products on the market because of our Atkins lower part of support
So with this I would any type of ketones or ketogenic
It’s going to be the same type powders iron fact media protein low carbohydrate
Yeah, that’s a great question and that’s an excellent topic –
What we used to say was cholesterol in food, whether it was from – animal products
That’s fried chicken. That’s the batter on stage. I’ve got little old bat melts. We used it the eggs
We used to think that anytime wasn’t a cholesterol it raise our blood lipid loss job
The past two we’re seeing that that’s not the case
it’s not so much as
Dietary cholesterol raises our blood lipid cholesterol, it’s lifestyle. So lacking in X there lack of activity
eating patterns in general
so just eating fast food and processed foods unhealthy foods and
genetics is a big factor and I’ll tell you in at first I thought
Surely that can’t be we’ve got to tell them to go on a low carb diet
But I have a lot of patients who are vegetarian vegan that eat no animal products and have high cholesterol
There if one is in their lifestyle them they’re not very active
They’re just not eating that in general or to a lot of times you ask them if mom or dad has high cholesterol
So certainly too much fat though is not a good thing too much of anything is not a good thing
And I try to explain this to a patient other day where we were talking about
Carbohydrates and it’s usually easy for us to say good carbs and back crimes case cookies candy
We don’t love that whole grains fruits vegetables. Yeah, those are good
But proteins that matter the same way
we can have believed to compress a lean piece of hamburger meat or when you have a ribeye steak we can have
You know a fried
Pork chop that’s different there to stay with facts. So we have our healthy fats
Olive oils nuts seeds avocado and then we have our facts
And we want to try to avoid and so I think if we can break that down in all three categories
And not just focus on the carbohydrates it helps us to see that bigger picture
Other questions, okay
Let’s go through some take-home messages, and then we’ll have about 5-10 minutes for questions
So my emphasis here is on a lifestyle change do something. You can do the rest of your life
even if it’s small and I don’t really need that if it’s
Less diet soda, if it’s less regular soda, if it’s going to walk 30 minutes every other day make any lifestyle changes something
I like to include all food groups or whole grains are fruits our vegetables our lean meats
Anything we’d was good in there including fees in our dairy
um
There is one thing we could talk about for a while, too
Because again the folder that you look that we’re seeing a lot of controversy on that right now
For any of you to keep up with the news now we’re looking at what can we label as milk?
So all the milk cashew milk, we see that in the stores, but now there’s a lot of pushback on that’s not really know
So we need to take that off label. And so the area is kind of in this core of what’s best to do. I
recommend
The recommendation is still a little factory
But I see a lot other big benefits between full fat dairy and grape development. We do it in kids under two
So, why are we not doing it? I see it a lot of satisfaction. So
satiation hunger to be more satisfied with
That versus a low-fat, so we’re Jesus same thing
So I think we’re going to see some changes there the recommendation from USDA’s still look fat dairy products
But I can see benefits clean other way, and I think there’ll be more to come in the research
they’re
not a quick fix a
Each winning rule is what I share with a lot of my patients is equal eighty percent of the time
So try to choose the whole grains fruits vegetables lean meats and dairy twenty percent into a life
Go out with friends. Do you eat what you normally would eat?
But don’t do that eighty percent of the time you’re not going to see the changes that you want. They’re a
mindfulness, this is
Fifty percent of the battle to know my Catholics. We’re eating when we’re eating re mindlessly snapping
Are we snacking with their stress bored anxious? Do we even know my opportunity what we’re choosing?
That’s where I would always start if you’re trying to look at making a change. I’m certainly exercise
We can’t just eat healthy and hope that we’re gonna stay fit or we’re gonna stay healthy
Exercise just looking more and that could mean taking the stairs instead of the elevator
That could mean just walking around the building before you go into work
So simple things here and that kind of encompasses
More of a healthy eating powder than trying to focus on just the quick fix there. I
Was going to ask all we milk was bad, yeah, so
almond milk
not
Comparison. I’ll compare just a calcium
Okay, so vitamin D calcium
They’re pretty similar in both if the vitamins almond milk is fortified with those
We just have to look at the package, but for the most part they’re going to have both
Protein content is the big difference
So our cow’s milk has eight or nine grams of protein per cup
Our almond milk has zero to one gram of protein per cup
So here again when we look at the package and it says almond milk low calorie sixty calories. We think low calorie weight loss
I’m gonna choose it. But if I will get up thinking low calorie, why is it low-calorie?
Well, there’s no protein grams in protein has calories
and so when we compare those to the cow’s milk in my mind the minutes every time if
You don’t like cow’s milk if we’re emergent to it
If we don’t want to choose it, your soy milk is very comparable to cow’s milk in a protein content
So both have about 8 or 9 grams, and that would be my choice of replacement for cow’s color
That your question, okay
Other question, yes
Question 2 so we look at the structure of soy just the chemical structure and there is
the physical structure it looks very similar to estrogen when we look at just
the organic chemistry of it and so what I
Tend to recommend or what the research is supporting right now
It’s very back and forth its estrogen curves so I can causes breast cancer as well prevent breast cancer
but we have to remember in females that are
Menstruating so usually our younger females they’re already producing quite a bit of estrogen
so we throw soy into the mix and a lot of times they compete a little bit and
To me if I have a young female, I would not recommend the soy as much for that reason
But if we will get the flip side who are females
Postmenopausal there’s no going on when we exploit on board it mimics out a little bit and we see a preventive
risk of breast cancer ovarian cancer those types of things with our
postmenopausal women because there’s no estrogen to compete with that soy
But there’s a lot of back and forth research on that. So that’s usually my stance right now
It’s if someone doesn’t have to have soy as a young female
I wouldn’t say go crazy with it if it’s their only replacement if that’s what you’re choosing
It’s okay to do but there’s a lot of controversy or not
Good question
Yes, ma’am. Um, how do you feel that the plant Paraguay?
As far as just giving you more plant-based well
Yeah, you know, I was just I had met with the dietician Fran last week and she was afraid of that up to who they
Avoid legumes and avoid some of those things, you know here again
I don’t recommend things that are going to cut out all those certain beneficial food groups. I
Certainly think including more plants in our diet so fruits vegetables is something we could all benefit from
I don’t think we do enough of that
But when we look at that the lectin in and the nutrients there’s not a lot of research
Specifically around that just yet
With a lot of these fats – it’s a it’s a money-making business. So, how can I put my name on a book and sell?
Thousand copies and make a little bit in return. So unless it’s truly science-based, which is not just yet
I don’t recommend it for that reason. I think there’s always like with any of these are certain tips
We can take from each one. Okay, less processed foods. Yeah, that makes sense
Less of our refined sugars. Yes more plant-based foods
Yes, but certain cutting out certain foods for certain regions to me doesn’t really add up
Yes are there are items that you would absolutely recommend that we purchase our nanny
Good question
So organic really just means the growing conditions of how it was raised or how bro so are fruits and vegetables
It was grown in an organic and I had maybe less herbicides pesticides that type of thing
I will tell you though that a lot of our organic farmers do have organic pesticide stuff
We’ll be the first to tell you that they’re regulated. They are tightly regulated
Don’t get me wrong organic farming is expensive and it’s tightly regulated by the USDA to be certified organic
But there are organic pesticides pesticides in general are very expensive and these farmers don’t make the whole watch
So they’re not just throwing them on everything and anything because they can they’re doing it has this crop management
Practices to prevent both providing the teach or whatever about my feet
so
Organic is one of those things. It’s kind of a take it or leave it feel good effect. Same with our animals
it’s fed organic feed but it takes a lot more time to grow that animal because
They can’t do some of the same things that they would do in a conventional products
Organically. No if I were to choose anything, it would be her very porous fruits and vegetables
So that would be like strawberries berry. Is that type of thing?
But nutritionally there is no difference
So there’s no difference in vitamins and not organic very consistent conventionally grown very so I would never mister
it’s funny because it they feel guilty about buying strawberries that are
connection grown because of the pesticide risk if you watch them and do your best
To scruff to watch as best as you can you’re going to be ok
But I think a lot of it’s more of a marketing thing than anything has opposed to truly seeing a bit
Nutritionally. Yes, do you think one people who choose?
Vegetarian diets for whatever reason they’re eliminating meat. So how would you recommend?
They get what they may be missing and then the other one
On the GMO. Yes
Yeah
So I was hearing vegan a lot of patients are in that room that I visit with too when we look at that for
Vegetarian we cannot always represent
protein sources
That’s one thing some people will even choose vegetarian feeding it to lose weight
And what they find is that you can think about registering feeding and there’s very little protein
So they’re consuming a lot of carbs makes in the gain weight on it because they don’t know how to get protein
So protein sources here with quinoa
It’s a great complete protein and I always try to emphasize complete proteins because that means it has all of our essential amino acids
Beans and rice to eat together because that makes it complete protein but on its own beans are not a complete protein
So when we keep those together
It makes polar essential amino acids
Evidence beans nuts seeds all great sources of protein to be added
Vegan is a little bit more challenging because they’re not maybe choosing eggs or dairy and they’re a little bit limited there
so I usually give them a long end of
Protein sources being our tofu or soy based products beans not speeds
But then also thinking about the other vitamins and minerals eat. Well, we’re not having any meat that’s family in our
B12 is mainly an RDD products so nutritional yeast
It’s a great thing that can sprinkle on
different dishes oatmeal that type of thing so really encouraging a balance of protein not and thinking about
every breakfast do I have a source of protein and
Carbohydrate not is it just hoping to have almonds in there do have escaped with peanut butter in there?
You will have something in there and that helps space that out a little bit, but it’s your question there
Okay and GMOs
So that’s another about big one that we see a lot too – what GMOs are are just genetically modified
Organisms and so they’ve been around forever
We just see more of it now in the end of media and you know
Maybe I take a different stance on this but I think about more of our farming practices and the manufacturers and businesses
Raised that we have and the education is key for a lot of consumers to realize where that comes from
GMOs and when I was I do a lot of
nutrition events with dairy farmers cattle farmers and a lot of farmers
I kind of asked some of these same questions of you know
the organic question and when to do that and also these GMOs that really when I asked that question, they said look it’s just
Using technology in our workplace. It’s same as you and I using iPads and iPhones and computers
It’s managing my crop better to say, you know
What I’m going to produce the disease resistant plant that’s going to grow better and grow longer
So we get to be more Americans because we’re all growing here, too
And that’s the way I look at it a little bit
how can we feed more with less resources, but still do it in a perfect way and
It just helps with things and I think about like seedless watermelons personally
I’d rather seedless watermelon and picking the seeds out. That’s a genetically modified organism
It’s ways to make things a little bit better
But it’s just crossbreeding and it’s pollination and some of these same things we were doing years ago
it’s just turned a little bit different and it’s ways that farmers have a little bit more of a and
What they’re growing is how they can do it farm to table
Often I do just a general multivitamin
I kind of turned it insurance policy for most people of we can’t eat 10 workers a day or and we usually don’t do we
May not mean all of our vitamins and minerals
Requirements that we need on a daily basis. So general multivitamin would not be a bad thing to record. I
encourage students to be on a regular basis
They’re going crazy with other vitamins. It’s not something I’ve suggested in westerns and treating efficient spirits for me
Or maybe there’s a family disease risk
What do you recommend it’s not like a high sugar
you know, excellent question, especially the past few days has been
Which ain’t outside?
so my recommendation
Offenses if you’re exercising more than an hour in intensity
You certainly need to rehydrate with vitamin and electrolyte type fluid if it’s less than an hour if you’re not sweating profusely
It’s just kind of some casual exercise. There’s no need to graphic a tree. It’s really more seen as a sugary beverage there
so with that, you know, I
Recommend, you know your Gatorade would be a pretty basic one
We’re diluting your Gatorade if you’re concerned about the actual sugar content in that
Your g2 or your low sugar products? We’re just going to have an artificial sweetener in it
It’s absolutely necessary but really at the end of the day rehydration after exercise chocolate milk is find the best
Refueling drinks because it has our can protein and it has the fluid and it has the potassium
Calcium and vitamins that we need or try to choose more of your fruits and vegetables – that’s going to have tons of sodium
potassium and vitamins and minerals that we need for that
So you can infuse water
It’s squeezed there Frank on kinda doing a lemon type juice or with water would be a great alternative
But making sure you’re eating within an hour of exercise
Is really key as well to get that sodium and if you’re not getting it from your actual fruit or vegetable
Hey, okay, well, thanks your time – answer every question and
Then I’ll be back