The Truth About Drinks

On April 14, 2015April 15, 2015 By jodietitianIn UncategorizedLeave a comment

I remember many years ago going to a Sports Nutrition Conference and never forgetting the message. I heard a researcher named Richard Mattes speak about some cutting edge research he was conducting about how our bodies responded differently to liquid calories. I found the research fascinating. The bottom line message was that when we eat solid food, our brains get the message that we had enough calories and so we feel full and stop eating. His theory was that with liquid calories, we did not get the same message, and so our brain allowed us to keep drinking and take in excessive energy which eventually would result in weight gain.

Recently, I did a search and found that Dr. Mattes has not only been continuing this research, but has strengthened his earlier theory that liquid calories do not register in our brains. What is the important message here? If you fill up on drinks such as juice, soda, beer, wine or lemonade, it will be impossible to listen to your body as far as how much you need to eat. Instead, drink water to quench your thirst (free and healthy!) and limit juices and soda to once in a while instead of daily. Limit alcohol to social occasions and in moderation.

See below if you are interested in the dirty details!

Beverage vs. solid fruits and vegetables: effects on energy intake and body weight.

Obesity

Volume 20, Issue 9, pages 1844–1850, September 2012

According to Elizabeth Garrison in “A summary of Richard Mattes’ research since 2005: Effects of food form, feeding patterns, and specific nutrients on appetite, satiety, and metabolic responses in humans”:

Differences in food form, beverage versus solid, elicit different appetitive, satiety, and hormonal responses. Solid foods, matched on energy content and macronutrient composition elicited lower levels of hunger and desire to eat. Additionally, solid and liquid meal replacements caused different ghrelin, insulin, and CCK responses, all hormones involved with regulation of food intake and body weight. Specifically and most importantly, beverages cause greater levels of ghrelin, a hormone that initiates hunger and desire to eat, after a meal than solids. Therefore beverage and solid meal replacements should not be used interchangeably for weight control or energy balance.

Can I eat after 6 pm?

On April 13, 2015April 14, 2015 By jodietitianIn UncategorizedLeave a comment

People ask me the same question over and over: “is it bad to eat at night? I shouldn’t eat after 6 pm, then it all turns to fat, right?” WRONG!

The fact is our bodies are constantly burning energy, even while we sit. It really doesn’t matter if you eat something before bed (such as a small snack if you are hungry). Researchers, however have been investigating the difference between meal frequency as well as when you consume the majority of your calories. In other words, does it matter if you eat the same number of calories in ONE meal verses several? Does it matter if you eat very little during the day and then MOST of your calories in the evening?

That is a different story! The Journal of the Academy of Nutrition and Dietetics recently published a study discussing this very topic. In the April, 2015 issue, “The Impact of Eating Frequency and Time of Intake on Nutrient Quality and Body Mass Index: The INTERMAP Study” the eating pattern of 2,385 participants were evaluated (1,232 men and 1,153 women). The principal findings demonstrated that more frequent eating (eating 6 times per day) as well as a higher energy intake during the day verses during the evening resulted in a lower BMI as well as an improvement in nutrition quality. In other words, those who tended to avoid eating that often (<3 eating occasions during the day instead of 3 meals and 2-3 snacks) tended to eat most of their calories at night, and their diets weren’t as healthy. The frequent eaters (6x daily) still ate at night, however they tended to spread it out (they did not miss meals during the day).

What does this mean for you? If you want to have a healthier diet, and be the weight your body is supposed to be, you need to fuel your body all through the day. This study strengthens the evidence that skipping meals during the day requires that you will need to make up for it in the evening. A snack is fine, and a late meal is fine, too. But when you do not eat enough during the day, you will be starving and tend to overeat.

So go ahead and have that snack if you are hungry!! Just be sure to give your body what it needs during the day too!!

The Milkshake Study

On April 11, 2015April 11, 2015 By jodietitianIn dieting, weight3 Comments

About 40 years ago, a landmark study was conducted that launched the research investigating why diets fail. This important study is sometimes referred to as “The Milkshake Study” (Herman CP, Mack D. Restrained and unrestrained eating. Journal of Personality. 1975;43:647–660). In this experiment the researchers administered a “Restraint Scale” questionnaire to determine who the dieters were (restrainers) and who the normal eaters were. They then had subjects participate in what the subjects believed was an ice cream tasting where they were to rate the ice creams. They were given either one milkshake “pre-load”, two milkshakes pre-loads or no pre-load and then told to eat as much ice cream as they wanted or needed to rate them. What was expected was the more milkshakes a subject consumed before the tasting the less they would probably eat (because they were already full, right?). But that is not what happened!

Instead, the researchers found that those individuals who were highly restrained (dieters) actually ate MORE ice cream with the more milkshakes they had before they started tasting! They hypothesized that dieters who constantly restrain their intake tend to become “disinhibited” after they break their diet boundary (sometimes referred to as the “what the hell” effect). This study triggered many more years of research into “cognitive restraint” and its negative consequences (binge eating being one).

Unfortunately, most people are not aware of this vast body of research, and so the diet industry has been able to continue making its billions. The good news is that finally a “Non-Diet” approach to weight management has been researched and proven to be effective in promoting health. Keep posted for more information and resources to come!!!

For Herb Lovers

On April 9, 2015April 11, 2015 By jodietitianIn cooking, herbsLeave a comment

The snow has finally melted, and already I can see my herb garden coming to life! The creeping thyme is starting to turn green and the oregano is getting ready to invade half the garden as usual. Although I love to use my fresh herbs in cooking or added to olive oil, or maybe in my bouquets, I really want to learn more. Recently I found this website which includes some great information on herbs and their uses, all backed with scientific research. Check it out at http://www.herbs.org/herbnews/

Enjoy!

Feeling “Full”

On April 8, 2015April 13, 2015 By jodietitianIn dieting, fullness, hungerLeave a comment

Back in the day when I was young, I am guessing it was easier to know if you were “full”. These days I find many of my patients are very confused about this. Now that we know a lot more about the physiological contributors to feeling both hungry and full it is easy to figure out why back then people didn’t struggle as much.

So what are some of the contributors I am referring to? This topic is so complex that I am going to only focus on three:

(1) Balanced Meals: we now know there are messengers that respond to what we eat that communicate to our brain that we got what we needed. For instance, if we do not include adequate protein with our meals, our belly may feel “full” but our brain will tell us we are not satisfied because of a messenger called NPY (Neuropeptide Y). If we do not consume adequate carbohydrate our serotonin levels will fall and likely trigger a craving for something sweet later on. Back in the day, getting “three square meals” a day was the norm (and you were very lucky if you ever got a dessert, and that was probably on holidays and birthdays!). Today, things are different. Family meals barely exist as families tend to be busier, children tend to be glued to computers and video games, and family meals have fallen by the wayside. A typical “meal” for many teens I have seen is a package of Ramen Noodles (not much protein there, more snacking will be needed).

(2) “Sensory Satisfaction”: research has demonstrated that when you eat while distracted (such as while watching the TV or on the computer) you do not get an adequate release of dopamine which tells your brain you are satisfied and can stop eating. Need I say more? With one small TV in the home, 3 channels to choose from, and the remote not invented yet, back then we all ate at the table.

(3) Fitness: studies show that people who are active are more in tune with their hunger and fullness. In other words,one of their fullness messengers (called PYY) works better. Back in the day, there was no choice but to be active. There was nothing to do in the house, so kids played outside. We had to walk 2 miles to school and then back home, etc etc etc.

So, feeling “full”, a very normal physiological function is no longer that easy. Working on having balanced meals, shutting off the TV and sitting at the table sounds like simple advice, but more important than most people realize. And getting outside to play now that spring is here is a good idea too!!

(3)

Warm Weather Dieting Woes

On April 6, 2015April 13, 2015 By jodietitianIn dieting, weightLeave a comment

Happy Spring!!

Have you ever noticed how the start of warmer weather gets people focused on dieting? I have been biting my tongue at work these past few weeks as it seems so many people are talking about the crazy eating plans they are starting. The new buzz seems to be a one or two food diet that is supposed to magically “cleanse” your system in a few weeks (a “kick start” as some people refer to it). I usually keep my mouth shut unless someone notices the dietitian sitting at the computer and dares to ask “what do YOU think?”

I love it.

Today I got asked the question, and I gave my answer. The research has connected dieting (any kind of cognitive restraint where you tune out your body signals) with binge eating. And weight GAIN in the long run. Yes, any trick to make you eat a lot less will of course result in weight loss (that good old “kick start” that is supposed to motivate you). Unfortunately, that short term weight loss ends up frustrating people rather than motivating them. They of course can’t keep up that rate of weight loss (and if they did, the loss would be valuable muscle). They end up feeling bad and usually just go back to their old ways.

Instead, what I shared with my coworkers was that it is smarter to take a non-judgmental look at your lifestyle and eating habits. Do you often eat when not hungry just because food is there? Do you have the habit of watching too much TV or sitting in front of a screen for hours on end? Instead, work on listening to your body. If you are hungry for a snack, and you want a cookie, eat a cookie. It is the non-hunger eating that goes against your body’s needs. Sometimes it is our sedentary lifestyles that prevent us from feeling better about our bodies.

I’ve said it before, and I will say it again! Work on being healthier in every way and forget about dieting!!!! In the long run you just might end up being happier AND healthier.

Healthy or Thin?

On April 2, 2015April 13, 2015 By jodietitianIn body image, dieting, weight1 Comment

My guess is these two words get different reactions from different people. It has been my experience over the years that in our culture we assume pretty much everyone wants to be “thin”. And most people equate being “healthy” with being “thin”. Most of us assume if we tell someone they look “healthy” it would be a compliment. Or, we assume telling someone they are lucky they are so “thin” is also a compliment.

What I have learned from my patients is for those with eating disorders, being told you are “healthy” is equivalent to being told you are “fat”. For some of the patients I work with who have trouble gaining weight, being told they are “too thin” is very hurtful, as their body image concerns are often interfering with their lives just as the person who is concerned about being “too fat”.

My goal is to help people see that a goal of “healthy” is the smartest goal. The first step for some is working on their “self-talk” around the word “healthy” and eventually accepting it has nothing to do with your size. For others whose goal is being “thin”, instead changing to a goal of being “healthy” because that may be a goal they can actually achieve (not to mention, a goal of being healthy is also mentally healthier!)

I will always remember a teenage patient of mine who had moved from Africa and had lost a few pounds (still a very normal and healthy weight). Dad brought her in because he was very concerned about this. When I asked about his concerns, he said “I want her to be fat. Doesn’t everybody want to be fat?” He was very serious but I couldn’t help but smile inside. I did have to explain to him that we can’t always control that but I wanted to be sure she was “healthy”. He never came back ; )

Is Pizza bad?

On March 21, 2015April 13, 2015 By jodietitianIn UncategorizedLeave a comment

I find it somewhat funny when patients often ask me about a food such as pizza. “Is it bad?” Or maybe pasta, or bagels or potatoes. Why is it that some foods are so confusing to people? Why is there a need to classify foods as “good” or “bad”?

My simple answer is always “if you like it, it is good!”.

I think what people really want to know is “is this food good for me?”. The truth is there is a place for ALL foods in our lives. We all need to have a variety of healthy foods to feel good, stay healthy, and have energy. Yes, we need protein foods, fruits, vegetables, etc. But food plays a much more important role in our lives than just keeping us healthy. I am not a big fan of the slogan “eat to live”, because most of us have wonderful connections to certain foods and great memories around meal time.

For instance, being from an Italian family, holidays always came with specific foods. Easter breakfast had sausage and peppers, fried dough and ricotta pie. Christmas Eve had an assortment of fish dishes and Christmas day was always several gigantic pans of lasagna and eggplant parm. And sometimes, it is just simply wonderful to order a pizza delivered to your door on a Friday night after a long week at work when you are just too exhausted to even think about cooking.

Unfortunately we have been brainwashed to avoid carbs, avoid fat, avoid sugar, and that is why so many people are so confused. The diet industry relies on us to have these concerns, or how else would they be able to sell their products?

So instead of trying to judge if a food is “good” or “bad” why not try to eat healthy most of the time, but enjoy the foods you love, in moderation, listening to your hunger and fullness, eating so that you enjoy it and feel good afterwards;

In the end, you will be both healthy AND happy!

Hunger and Food Insecurity

On March 16, 2015April 13, 2015 By jodietitianIn UncategorizedLeave a comment

One topic I discuss often is the concept of hunger. It may sound like a simple thing. Either you are hungry or you are not, right? Well, unfortunately, for those who diet and restrict, or binge eat as a result of this, hunger is much more complicated.

Today I was fortunate to have the opportunity to volunteer at a soup kitchen. It was quite interesting to see the different kinds of people come in. Kids and elderly and families. What struck me was how some people came up a few times and took second and third plates, and I am talking full plates. I wondered how they could fit that much food in their tummy in one meal! Then it struck me. “Food Insecurity” was what I was seeing. The feeling that you will not get enough food. It is a scary feeling many of us have never experienced.

Unless you have dieted. Then, maybe, that feeling is there. With a self-imposed diet, restricting many foods, you get the same mind set that those who truly do not have enough food have. And so the answer is, to eat as much as you can when you have the opportunity. When you break your diet (and know that you will start again tomorrow). Very similar to the person who gets to have a good meal once per week when the other days of the week are not so good. It makes sense.

But the reality is, for those of use fortunate enough to be able to buy the foods we need, we never have to experience this feeling. You can always have what you want. So why overeat when you break your diet? If you don’t diet in the first place, and instead try to listen to your “true” hunger (typically a meal time or snack time when you have not eaten for a few hours) you are more likely to avoid getting into this mind-set. Listen to your body! Easier said than done, but keep trying!!

Having a “Goal Weight”

On March 13, 2015April 13, 2015 By jodietitianIn UncategorizedLeave a comment

Throughout my years as a dietitian working with people with eating and weight issues, it seems that a majority of people have a set “goal weight” in their heads. It is if there is some perfect number they need to reach, and then they will be happy with their bodies. Even parents of young children ask me “what should he weigh?” as if at 8 years old his body needs to be at the perfect weight (despite needing to grow a few feet by the time he is 18…), so does it really matter if his weight is “perfect” right now?

Let me ask, do you really think our heads can determine what our physical bodies need to weigh? and is a body ever really stagnant, stable, the same day to day? No, it is not. And I have learned a few things throughout the years (research of course demonstrates that our bodies are all different and have a genetic “set-point” weight range) but watching what happens to people’s bodies has taught me more than books or research.

Here is what I have learned:

1. An individual’s weight NEVER stays at one number. It is normal to fluctuate a few pounds up or down.

2. Goal weights are typically unrealistic. And when people manage to reach them, either they can’t stay there for long (and give up whatever rigid lifestyle they used to get there often going the other way to the extreme) or they live with having to constantly focus on eating (usually leading to an eating disorder or depression).

3. If and when people reach their “goal weight” they change it. Because their need is to focus on that number instead of the other scary and uncomfortable things in their lives. It serves a purpose (not a healthy one, but for some people, it distracts them and this is easier for awhile than addressing real issues).

So what should you focus on if not your weight? How about looking at your lifestyle and deciding to make healthy changes you can live with! And giving your body what it deserves, healthy food, good sleep, fun movement, joy, and the permission to be what it was born to be…healthy AND happy! Many years ago one patient of mine said it best, and I will never forget: “It finally dawned on me. Why do I care about the force of gravity on my body???” I wish you the same freedom!