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Diet & Eating Trends Your Nutritionist Hates – SheKnows

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You want to improve your diet and eat healthily, but what does that mean exactly? With so many different diet and nutrition trends, it’s easy to get confused as to which are good and which are not? Isn’t a carbohydrate the right way to go? How about saving calories? Or the ever-popular keto diet?

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We contacted a number of nutritionists and it turned out that many of these trending diets and nutrition trends are not exactly good for your health or for weight loss. In fact, many nutritionists hate everything known as a “diet”.

“Diets are dangerous and false advertisements for weight loss that doesn’t last long,” says Erin Treloar, health trainer and founder of Raw Beauty Reset. “Statistics show that 80 percent of diets fail within the first 12 months, and many studies show that diets are actually a consistent predictor of future weight gain. The difficult thing about the diet industry is that it is so deeply intertwined with the world of health and wellbeing that many people who go on a diet believe they are taking healthy steps to improve their wellbeing. Fast forward and you are in a place where your life revolves around food, what you weigh and unsuccessfully try to get all the results they get. “

Here’s what nutritionists had to say about some of the most common diet and nutrition trends that are popping up on your social feed.

The zero carb diet

The zero card trend creates an irrational fear of all carbohydrates and is not ideal for women’s health, ”Maritza Worthington, a functional nutritionist and hormone specialist told SheKnows. “Carbohydrate reduction is an unhealthy approach to women’s health because a low-carb diet can backfire and affect hormones over time.”

The body’s preferred source of energy is glucose, which can only be obtained from carbohydrates, Worthington says. That said, if you aren’t getting enough glucose from complex carbohydrates, your cortisol levels will go up, causing weight gain and even affecting fertility. When the stress hormone cortisol is elevated, it can suppress the thyroid gland, increase estrogen, and slow metabolism when the body perceives the danger. Your body is then also forced to compensate for this by converting proteins into glucose, which is a less efficient source of energy, as a survival mechanism.

“A low-carbohydrate diet can also significantly reduce your intake of fiber and prebiotics, which is essential for the harmony of your gut and hormones,” she says. “Many important nutrients and minerals also come from carbohydrate sources, so an inadequate intake of starchy carbohydrates can lead to deficiencies and imbalances over time.” To avoid this, Worthington recommends having a cup of whole carbohydrate sources (like sweet potatoes, plantains, vegetables and sprouted grains) on your plate. “Complex carbohydrates are not the enemy!”

Keto diet

“The real keto diet was originally designed for people with epilepsy, and it actually contains a lot more fat than the diet people follow today,” Brittany Lubeck, MS, RD and nutritionist at Oh So Spotles. “So, really, people who follow the keto diet for weight loss are not following the real diet.”

The current keto diet, says Lübeck, is very low in carbohydrates, high in fat and high in protein. There are many problems with the keto diet, she says, but she believes the most common one is the distribution of macronutrients. “Carbohydrates are our body’s first choice for fuel. Carbohydrates are the easiest and easiest macronutrient to convert into energy, ”she says. “Our brain also lives on carbohydrates. Carbohydrates such as fruits, vegetables and whole grain products provide a multitude of essential vitamins, minerals and other nutrients, so that not eating these foods can lead to deficiency symptoms. “

Another problem with the keto diet, according to Lübeck, is the possible strain on the kidneys. “That’s because people on a diet tend to increase their intake of high-fat and protein-rich animal foods that are harder for our kidneys to process and filter, potentially leading to kidney stones or decreased kidney function. This diet is popular because it leads to rapid weight loss (which is not healthy), but long-term adherence to the keto diet has actually been linked to an increased risk of health problems such as heart and kidney disease. ”

Your suggestion for the best diet (without the diet culture nonsense)? Including all food and all nutrients.

“This means that carbohydrates, fat, and protein are in more proportion than the keto diet allows.”

Count calories

Worthington isn’t a fan of calorie counting either. “Counting calories is the ultimate trap as it reduces diet to quantity, not quality. Just as you shouldn’t bother with the number on the scale, the same goes for calories, ”she says. “Counting calories is misleading because not all calories are created equal. For example, three cups of broccoli contains 122 calories, which is roughly the same as a peppermint patty candy bar. It’s not just about calories in and out, however, it’s really about nutrient density and the elimination of processed foods. “

As Worthington points out, whole foods made from cruciferous vegetables like broccoli contain nutrients like sulforaphane that actually help the liver excrete excess hormones like estrogen more efficiently, which can lead to weight loss and a healthy metabolism. “As a society, we need to start thinking about food for its nutritional value rather than taking a reductionist approach to diet with counting calories.”

Detoxification / juice cleansing

Cleaning is completely unnecessary, no matter how fast your beach vacation is, ”says Lübeck. “Two important organs, the liver and the kidneys, detoxify and cleanse our body every day at any time.” According to Lübeck, detoxification and cleansing, in which people are typically asked to only drink some kind of brew for a few days, often lead to diarrhea and rapid weight loss, “which gives people a false sense of success. However, as soon as you finish a cleanse and start eating and drinking regularly, any weight you have lost will come back immediately as it was not real weight loss. “

Alternatively, if you stick to nutritious food while on vacation, she says, “I promise you won’t have to clean yourself up when you get home. The best thing you can do is enjoy yourself while on vacation, realizing that a day or two (or more) of enjoying it won’t result in rapid weight gain or a complete change in your health. When you get home, just return to your normal eating routine and you’ll be feeling like yourself again in no time. “

Intermittent fasting

While intermittent fasting might be all the rage, Worthington says it might do more harm than good to your hormones as well. “From a hormonal point of view, fasting increases cortisol, which leads to inflammation and imbalances in the long run. ”While she admits that intermittent fasting can produce results in the short term, Worthington says that it really isn’t meant to be a long-term solution because of high cortisol levels over a long period can put the body in a catabolic state of collapse. “For example, fasting stress can increase cortisol and eventually deregulate blood sugar, creating insulin resistance and affecting hormones. This can appear like waking up in the middle of the night or not having enough energy all day. It is important to recognize that skipping meals is an additional stress factor for the body and intermittent fasting can increase this stress level in an already stressed and exhausted body. “

A better approach, she says, would be to take a break for dinner (that is, no later than six or seven in the evening) and have a high-protein breakfast within the first hour of waking up.

What should be considered instead

“Diets contain rules for eating and exercise that can lead to the development of harmful eating habits,” says Lübeck. “After all, a disturbed diet can lead to eating disorders like anorexia nervosa, bulimia nervosa and more. The diet industry is a multi-billion dollar industry that should tell people something about how influential it can be. “

Treloar says she was tired of being stuck in this cycle of negative body image and dieting but didn’t know what alternative option was available that was more self-affirming and healthier, which is why she started talking to Dr. Hillary McBride initiated the Raw Beauty Reset and qualified nutritionist Ali Eberhard. The program focuses on diet, exercise, mindset, and self-love to support long-term holistic health.

“When we begin to understand that the toll diet culture is upon us, one question always arises. If my relationship with food is getting out of hand and I’m not happy with my body, what can I do to improve my general wellbeing? ”Says Treloar. “Sixty-five percent of women struggle with eating disorders, and another 10% have eating disorders that affect their mental health and ability to focus on things we know to build true wellbeing, such as relationships, purpose, and connection. can seriously affect. “

Some food for thought when it comes to aspects of our lives that bring more meaning and fulfillment than counting calories and carbohydrates ever could.

Before you go, check out some of our favorite quotes for creating positive attitudes about food and the body:

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Falling for weight loss myths

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I’m here to warn you about 5 fat loss myths that most people fall for. This may sound like soapbox talk and we apologize, but trust us when we say this is a message that needs to be spread.

Your fat loss depends on it.

Don’t waste time on these:

Myth: Diet pills help with fat loss

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for them. The “magic pill” has yet to be discovered (it was discovered – exercise. It just doesn’t come in pill form). Diet pills are more likely to damage your health and burn your wallet than you lose weight.

Don’t take a pill – instead, burn calories with exercise.

Myth: You should starve to lose fat

Trying to lose weight by starving is not only ineffective but also dangerous. It may seem like a severe calorie restriction would result in the fastest weight loss, but your body is complex and doing so disrupts your metabolism and slows down your results.

Don’t starve yourself – instead, eat healthy, small meals throughout the day.

Myth: Lots of crunches will straighten your abs

We all want our midsection to look toned while walking on the beach, but excessive crunches aren’t the solution for tight abs. To achieve a slim look, you need to focus on burning off the layer of fat that covers your abs.

Don’t be obsessed with crunches – focus on burning fat instead.

Myth: Eat Packaged Diet Foods For Quick Results

It is amazing to see what foods are packaged as “diet” or “weight loss” aids. In most cases, these products contain refined sugars and other artificial ingredients that your body doesn’t need.

Don’t eat packaged diet foods – stick to nutritious whole foods instead.

Myth: You have to avoid carbohydrates to lose fat

Carbohydrates get a bad rap, which is unfortunate because you can (and should) eat carbohydrates while you are losing weight. The key is to stick with whole grains, oatmeal, and brown rice while avoiding processed and refined flours and sugars.

Don’t go without all carbohydrates – stick with healthy carbohydrates instead.

Fred Sassani

Now that you know what not to do to look your best this summer, it’s time to go over your beach-ready game plan.

Here’s what you need to know in 3 easy steps:

First: cut out the trash

The best way to do this is to start cleaning your kitchen. Avoid sugary, processed, and high-fat foods. Once the rubbish is cleared away, don’t buy anything more. Remember, your beach-ready abs depend on what you eat – don’t eat trash.

Second: focus on whole foods

Replace the junk food in your life with a lot of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats, and low-fat dairy products. Clean eating is that easy.

Third, start an exercise program with a fitness professional

This is the most obvious step. When you’re ready to get into tip-top shape, find a fitness professional who can help you along the way by creating a simple, step-by-step program. Invest in your health and watch the rest of your life change too.

Fred Sassani is the founder of Bodies By Design, a nationally certified personal trainer and nutrition specialist. For comments or questions, you can reach Fred at getfit@bbdforlife.com or visit bbdforlife.com.

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How to Tell if Your Baby is Ready to Stop Drinking Formula – Cleveland Clinic

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Make the formula. Feed your sweetie. Wash, rinse, repeat. For parents of babies who drink infant formula, you did this dance several times a day (and night) for what felt like an eternity. But could the end finally be in sight? When do babies stop drinking milk?

The Cleveland Clinic is a not-for-profit academic medical center. Advertising on our website helps support our mission. We do not endorse non-Cleveland Clinic products or services. politics

“A healthy baby should drink breast milk or formula up to the age of 1 year. Formulas are fortified with the vitamins and iron they need, ”says pediatrician Radhai Prabhakaran, MD. “In general, babies aged 9 months to 1 year should have at least 24 ounces per day. But once your baby is on a full diet of nutritious solid foods, switch to cow’s milk, which contains protein and vitamin D. “

Indicates your baby is ready to wean the formula

Whether babies are ready to board the milk express depends on their taste for table food. “Some babies get used to a mostly solid diet early (between 9 and 12 months) because they like it and they are okay with it. If you have a nutritionally balanced diet, it is okay to wean your baby from infant formula before the age of one. “

A healthy solid food diet for a baby should include:

  • Fruit.
  • Grains.
  • Protein from meat, eggs, or boiled beans.
  • Vegetables.

“Gradually reduce the amount of formula you drink as you eat more. Keep offering it to drink because sometimes babies are not full after eating solid foods, ”notes Dr. Prabhakaran. “But wait until they are 1 year old to introduce cow’s milk, even if they wean earlier.”

Signs your baby is NOT ready to wean the formula

Your baby should continue feeding if:

  • You’re not gaining weight.
  • Were born prematurely.
  • Have not established a balanced solid diet.
  • You need to proceed with the formula based on your doctor’s recommendation. (For example, if your baby has food allergies or has trouble digesting food or absorbing nutrients.)

Health conditions that affect how long babies drink formula

Certain underlying health conditions can affect how long it takes your baby to drink formula. Babies may need to stay on the formula longer if they:

“And if your doctor has already told you that your baby may need to be on a special diet, talk to him or her before weaning your baby off the formula,” adds Dr. Prabhakaran added. “They can help you come up with a nutrition plan that will make the transition safer.”

How to wean your baby off formula

If your baby likes the taste of cow’s milk:

  1. Start giving them a 2 to 4 ounce serving of milk for every two or three servings of formula.
  2. For up to 10 days over the next week, increase the servings of milk as you decrease the servings of the formula.
  3. Stop giving milk as soon as you have drunk the milk without any problems.

If your baby prefers the taste of formula:

  1. Build the formula as usual. Do not add cow’s milk to the milk powder.
  2. Mix together 2 ounces of prepared formula and 2 ounces of cow’s milk so you have a 4-ounce drink for your baby.
  3. Feed your baby the mixture.
  4. Over the next week to 10 days, add more milk and less milk to the mixture until it is all cow’s milk.

Bottle or cup?

Get ready to say goodbye to the bottle. Dr. Prabhakaran says that drinking from a bottle is a no-go from the age of 1. “Bottle feeding can affect tooth growth and cause tooth decay.”

Instead, switch your little one to a swallow, straw, or regular cup at around 9 months of age. “When you’re feeling adventurous, wean her off the formula and the bottle at the same time.”

Does my baby still need milk when he wakes up at night?

Dr. Prabhakaran notes that most babies of this age do not need to eat when they wake up at night. “When babies have doubled their birth weight (which happens after about 4 to 6 months) and are eating solid foods regularly, they generally don’t need extra calories and can sleep through the night. So encourage her to go back to sleep. “

Babies of this age also have the most milk teeth, so drinking milk or formula at night can lead to dental problems. Night feeding can also make them too full to eat what they need during the day.

But as always there are exceptions. “If your baby is not gaining weight, your doctor can give you other advice. Breast-fed babies can also take a little longer because the breast milk is digested more quickly. “

When to apply the brakes when stopping the formula

Dr. Prabhakaran says the transition to cow’s milk should be even slower once babies start drinking milk and experience:

  • Dramatic change in her bowel movements.
  • Abundance.

If these symptoms persist or worsen, speak to your baby’s pediatrician about a possible milk allergy. If necessary, your doctor can recommend safe milk alternatives for young children.

Signs that your baby may not tolerate cow’s milk include:

  • Constipation.
  • Diarrhea.
  • Rash.
  • Vomit.

What is the best milk for a 1 year old?

Experts consider whole cow milk to be the best milk for 1-year-olds after weaning. “The general rule is whole milk until they’re 2 years old, unless there are special circumstances,” says Dr. Prabhakaran.

Your doctor may recommend 2% milk instead if your baby:

  • Is difficult for her size.
  • Drink more than the recommended amount of milk (16 to 24 ounces per day or 2 to 3 cups).
  • Is blocked.

Milk alternatives for toddlers

Unsweetened soy milk is one of the best cow milk alternatives for toddlers because it has a similar protein content. But soy milk has fewer calories – which babies need to thrive – than whole milk. The calorie content of unsweetened rice milk is slightly higher, but it contains less protein and more added sugar.

The best way to make a decision, says Dr. Prabhakaran, is to look at your child’s overall diet. “There are so many milk alternatives and the diets of babies are very different. It’s impossible to have a blanket rule of what’s okay. Some children eat a lot of yogurt and cheese. Some babies are vegan. Talk to your baby’s doctor about the best alternative to help your child with certain deficiencies and general nutrition. “

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Meeting sleep recommendations can lead to smarter snacks

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Photo credit: CC0 public domain

New studies show that missing more than 7 hours of sleep each night, which is recommended, may lower the chances of choosing a treat than those who meet the guidelines with their eyes closed.

Analysis of data from nearly 20,000 American adults showed a link between failure to follow sleepy diet recommendations and snack-related carbohydrates, added sugar, fats, and caffeine.

The preferred food category without meals has been set – salty snacks, sweets and soft drinks are the same for adults. Sleep Habits However, people who sleep less tend to eat more total snack calories in a single day.

The study also revealed what appears to be a popular American habit, a dinner that is no matter how much we sleep.

Christopher Taylor, professor of medical nutrition and lead study author at Ohio State University School of Health and Rehabilitation Sciences, said:

“Not only do we sleep when we stay up late, but we also have all of these obesity-related behaviors: lack of physical activity, prolonged screening times, a variety of foods that we consume as snacks, not meals. Whether or not you meet your sleep recommendations will have a huge impact. “

Recommended by the American Academy of Sleep Medicine and Sleep Study Group Adults should regularly sleep at least 7 hours a night to promote optimal health. Sleep Less There is an increased risk of many health problems, including weight gain, obesity, diabetes, high blood pressure, and heart disease, than recommended.

“We know sleep deprivation is broadly linked to obesity, but it’s all these little behaviors that determine how it happens,” says Taylor. I did.

The abstract of the study is in the Journal of the Academy of Nutrition and Nutrition The study will be presented in a poster session on October 18, 2021 Food Nutrition Conference & Expo.

The researchers analyzed data from 19,650 American adults, ages 20 to 60, who participated between 2007 and 2018. National Health and Nutrition Examination Survey.

This study collects 24-hour meals from each participant, details what and when all foods are consumed, and asks about the average hours of sleep on weekdays.

The Ohio State University team ranked participants on whether they met sleep recommendations based on whether they reported more than 7 hours or less than 7 hours of sleep per night. Using the USDA database, researchers estimated participants’ snack-related nutrient intake and classified all snacks into food groups. Three snack time frames were established for the analysis. It’s from 2:00 a.m. to 11:59 a.m., 5:59 p.m., and 6:00 p.m. to 1:59 p.m. in the evening.

According to statistical analysis, almost everyone (95.5%) eats at least one snack a day, and more than 50% of the snack calories of all participants are soda and energy drinks and chips, pretzels, cookies, and pastries. It was of two broad categories including.

Participants who did not meet sleep recommendations were more likely to eat morning treats, less likely to have afternoon treats, and have more calories than participants who slept more than 7 hours at night. I have eaten a lot of low-nutrient snacks.

Although many physiological factors are involved in the relationship between sleep and health, Taylor says that behavior modification, particularly avoiding the nose at night, not only helps adults adhere to sleep guidelines, but also improves their diet. Said it could help you.

“Following sleep recommendations helps to meet certain sleep needs that are relevant to our health, but it is also related to the fact that we are not doing anything that could harm our health. “Says registered nutritionist Taylor. “The longer you stay up, the more chances you have to eat. At night, these calories come from treats and sweets. Every time you make these decisions, you increase your risk of developing chronic diseases. Here are some calories and foods that are relevant and we don’t have whole grains, fruits, or vegetables.

“If you’re in bed trying to sleep, at least you won’t eat in the kitchen. So if you can go to bed yourself, that’s the starting point. ”

How to sleep well in 2021

For more informations:
E. Potosky et al., Differences in Snack Intake by Meet Sleep Recommendations, Journal of the Academy of Nutrition and Nutrition (2021). DOI: 10.1016 / j.jand.2021.06.145

Provided by
Ohio State University

Quote: Smarter snacks from https://medicalxpress.com/news/2021-09-smarter-snacking.html on September 20, 2021 (September 20, 2021).

This document is subject to copyright. No part may be reproduced without written permission except in fair transaction for personal investigation or research. The content is provided for informational purposes only.

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