Miraculous Misconceptions: Raspberry Ketones

The interwebs are abuzz about the supposedly “miraculous” Raspberry Ketone supplements.

Raspberry Ketone popularity started with Dr. Oz's show in February 2012, when he nicknamed it a “miracle weight loss drug.” Some even credit Raspberry Ketones with stimulating hair growth, but for our purposes here, let’s talk about weight loss.

Raspberry Ketones are derived from red raspberries. Proponents claim that the supplement will stimulate your metabolism causing weight loss. However, there are no reliable studies to prove this.  Specifically there is no scientific evidence to show how it alters metabolism to promote weight loss. There is also no scientific evidence to determine a proper dosage. If you find a study that claims otherwise, check the funding source. Most likely, that study was funded by a company who produces or funds raspberry ketone products.

As far as I know, no major pharmaceutical companies are investing in Raspberry Ketone research. And it is my opinion that they would be ALL OVER any miraculous weight loss supplements.   Developing and refining them into prescription strength drugs could make billions.

The Takeaway

·         Will Raspberry Ketones help you lose weight? It is very, very unlikely. (I won’t say NO only because the research is so sparse, it is inappropriate to speak in absolutes.)However, I can say that I would be absolutely shocked if you did lose weight without also making positive changes to your diet and exercise regimen. The good news is that if you can make those positive changes, you don’t need to waste your money on unproven supplements!

·         Are Raspberry Ketones a danger to your health? Possibly. They have not been studied enough to be certain. Potential side effects include an increase in blood pressure and heart palpitations. These side effects are a red flag for many people, especially those with cardiovascular concerns.  Definitely talk to your doctor before taking Raspberry Ketones, and make sure to tell him or her of any other supplements and medications you are taking.  

·         But Dr. Oz says X, Y, and Z… Dr. Oz is a medical doctor, so I’m sure he is knowledgeable in many areas.  Always keep in mind that the primary purpose of television is to entertain. Dr. Oz is a television host. In this role he is more of an entertainer and I’m sure that even he would agree with this view. After all, the bottom of every page of his website states: “THIS WEBSITE IS FOR INFORMATIONAL AND ENTERTAINMENT PURPOSES ONLY AND IS NOT A SUBSTITUTE FOR MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT.”

·         Raspberry Ketones are guaranteed to do one thing. Make your wallet lighter.

 

Unfortunately, Raspberry Ketones look like another weight-loss short-cut fad, bound to disappoint anyone looking for a magic bullet. But don’t be too disappointed. You can lose weight. It will take more time and effort than taking your daily Raspberry Ketone pill, but you can still do it!

 

A dietitian is a great resource when you are trying to eat for optimal nutrition, weight loss or gain, or peak athletic performance and endurance. Call Kindred Nutrition today. We are happy to help you create an eating plan that uses research-based diets and strategies to obtain great results.

 

For more unbiased information on Raspberry Ketones, visit WebMD: http://www.webmd.com/vitamins-supplements/ingredientmono-1262-RASPBERRY%20KETONE.aspx?activeIngredientId=1262&activeIngredientName=RASPBERRY%20KETONE

 

Diet Challenges: Weight Maintenance

Weight maintenance takes work. This is true whether you are hoping to maintain a recent weight loss or to ensure your weight stays on track as you age.

Calories In vs. Calories Out

Maintaining your weight is more complicated than maintaining the ratio of calories eaten vs. calories burned. Why? Because there are so many variables that affect this ratio, such as metabolic efficiency (is your body burning the right types of energy appropriately) timing of meals, and type of exercise (anaerobic vs. aerobic). Be sure to take into account your energy needs (for daily living plus exercise), nutritional needs, and exercise regimen. These are different for every person and vary according to age, sex, weight, co-morbidities, and fitness level.

Loss vs. Maintenance

Be flexible in your approach to weight maintenance. What works to lose weight does not always work for maintenance. If you’ve lost weight through calorie restriction and/or by eliminating groups of foods, weight maintenance will likely require different strategies. For example, you may find that eliminating fried foods and refined carbohydrates produced good results and were achievable strategies during the weight loss stage. However, not many people can maintain these restrictions day in and day out, for the rest of their lives! Restrictive diet strategies like this are vulnerable to weight re-gain.

Tips for Keeping Weight Stable

Here are a few promising strategies for maintaining weight. Try a few and see how they work for you.

·         Exercise regularly. This doesn’t necessarily mean you have to join a gym.  Do something you like such as hiking, walking, or riding bikes.  Everyone is different so it’s important to speak with your physician before starting an exercise regimen.  A loose goal is to focus on physical activity for one hour each day.

·         Sleep. Make your goal eight hours of sleep each night. Research shows that less than eight hours has a negative effect on our hormones, driving us to overeat and store energy as fat.

·         Hydrate. Our bodies are surprisingly poor at sending thirst signals. By the time we actually feel thirsty; we have already been dehydrated for 8 to 10 hours. Dehydration saps your energy and can even cause false hunger cues and salt cravings.

·         Make room for produce. Have a goal of eating at least 5 total servings of a combination of fruits and vegetables each day.  Both provide great sources of fiber, vitamins, and minerals that help regulate metabolism.

·         Keep a food diary. If the scale shows a weight gain, try keeping a food diary for a few days. It may help you pinpoint the problem. If you’re a person who loves technology, consider using a smart phone app to help you track daily food intake and physical activity. A Northwestern Medicine study found that using a mobile app combined with nutrition and exercise classes helped people lose and keep off an average of 15 pounds. http://www.northwestern.edu/newscenter/stories/2012/12/mobile-app-boosts-weight-loss.html

 

A dietician is a great resource when you are drafting a weight maintenance plan that will work for you. Contact KindredNutrition today. We are happy to help you create an eating plan that keepsweight stable while providing lots of energy and appropriate nutrition.

 

Food Trends: Eating Like a Caveman? (The Paleo Diet)

Everywhere you turn, people are talking Paleo! Here at Kindred Nutrition, Paleo is the eating plan clients ask about most.

What is Paleo?

Websites, magazines, even entire books are devoted to Paleo. The diet is especially popular among people advocating the Crossfit exercise plan. But what, exactly, is Paleo? Well, descriptions vary depending on who you ask. But most advocates generally define the Paleo diet as those foods eaten by our hunter-gatherer (Paleolithic) ancestors. This translates to lots of animal protein and lots of plants (veggies and fruits). The rationale for the Paleo diet, loosely explained, is that we should eat those foods humans evolved eating, as opposed to the grain-heavy, processed diet of more modern times. The argument seems logical enough, and lots of fresh produce is a no-brainer, right? Let’s take a closer look.

Paleo Basics
To “eat Paleo,” avoid all processed foods and sugar, and limit (but do not eliminate) carbohydrates. Specifically, avoid grains (wheat, corn, etc.) and focus on animal protein, non-starchy vegetables, and fruits. Paleo advocates often differ on whether any starchy vegetables (potatoes, sweet potatoes, butternut squash, etc.) are appropriate. Some Paleo eaters embrace beans and lentils, while others do not. 

A Paleo diet is likely to be full of fresh vegetables and fruits, lean proteins, and low on the Glycemic Index. It’s entirely possible that many people will feel great and lose weight eating this way. I am somewhat concerned with the long-term, however. Eliminating dairy and grains means eliminating main sources of calcium, fiber, and other nutrients, which opens the door for nutritional deficiencies. And, this diet is restrictive and will require advance planning to maintain day in and day out. The burnout potential is high. If you haven’t been practicing portion control and continually are “sneaking” non-Paleo foods, weight maintenance is likely to be a problem.

So, what’s the takeaway on the Paleo diet?

Ø  Advantage: The diet dramatically reduces sugar and sodium consumption, which is a great benefit. Another plus is that there is a lot of support for this diet. A quick Web query will bring up tons of information, book titles, sample diet plans, and forums for followers to share experiences.  And, protein is filling, so it’s unlikely you will go hungry on this diet.

Ø  Challenge: The Paleo diet prohibits dairy and grains. Restrictive diets are difficult to adhere to long-term and require monitoring to ensure your diet provides vital nutrition. For example, whole grains provide much-needed fiber and are also fortified with nutrients. You’ll miss out on all of that by eating Paleo. As a dietician I’m always concerned when a diet eliminates entire categories of foods like this.

Ø  For Your Consideration: If you choose to follow the Paleo diet, be sure to identify your calcium sources and consider a Vitamin D supplement. Also, have a plan for how you will handle eating when you can’t easily supply or control your meals (e.g., social dining situations, restaurants). If possible, consult a dietician. He or she can review your Paleo food choices and help tweak them to ensure optimal nutrition.

 

For More Information

To learn more about the Paleo diet, check out this in-depth article from eatright.org: “Should we eat like our caveman ancestors?” by Lauren Innocenzi for the Academy of Nutrition and Dietetics.  http://www.eatright.org/Public/content.aspx?id=6442471551&terms=paleo

 

 

Talkin' bout our Generation...

As many of you know I'm a dietitian.  I've been a dietitian for fourteen years and recently started my own practice.  In addition, I'm a mom of two preschoolers and a wife.  I love my job and am so happy that I worked so hard to start my practice.  It gives me flexibility even with the added stress and it challenges me from a professional growth standpoint, as a mother, and a wife.

I see clients who range from pediatric to geriatric and I'm reminded every day that frankly, life is hard. For some of my clients insurance covers my services but for many it is an out of pocket cost that is fairly expensive.  Add the expense to the added stress that comes with our generation and it's a lot to take.  Which brings me to a point about our generation.

We've all heard it.  Our kids will be the first generation who will not out live their parents because of the "obesity" epidemic.  I see many pediatric children who are overweight or obese and I also see a lot of families struggling with making smart choices at the grocery store or making dinners at night.  In fact, many can't even sit down for dinner anymore.

According to a publication from the Journal of American Medicine in 2010, 43% of families eat together every night.  Of those 43% of families, 33% say the TV is always on, 27% state the TV is on half the time, and 5% admit someone is texting, emailing, or on their cell phone during the family meal.

This boggles my mind!  Our generation complains of being so busy and lacking the resources we need to tackle obesity and disease prevention yet our priorities seem to be keeping up with the latest technological applications.

The Bureau of Labor Statistics in 2012 printed that 48% of married couples have a dual income and 77% of all couples have two or more incomes.  This statistic may prove that preparing dinners is much different than years ago.  From 1969-1996 alone, there was an 84% rise in working married women with children.  Simply put, we do not live in a time when dinner is prepared and ready for the worker bee or perhaps, even our children.

Even with the statistics above we are still making confusing choices.  In a time when most families have to have a dual income we force ourselves to run our kids to their numerous sports, dance, and other activities right in the smack of, you guessed it, dinnertime.  We decide we don't have enough time to plan and prepare for dinner so we purchase fast food.  We notice that our families are gaining weight because we don't have time to "play outside" anymore but we just can't make an appropriate change.

What the heck is wrong with our generation?  I hear about and witness a lot of people who are struggling and complaining and I have to wonder, are we doing it to ourselves?

How much more time would it take to plan out meals for the week to avoid last minute visits to fast food?  Do your children really need to do two or three activities at a time?  Puberty does wonders and sometimes it doesn't matter how good your child is at a sport at eight or nine.  They just might not reach the height potential for basketball, or their breasts may make it too hard for them to be a sprinter.  Hey it's life. 

What if you even cut activites down to one and saved some money and hired someone to start your family dinners instead?  What if you turned off your cell phone, TV, or stopped texting during dinner and actually focused on how the dinner tasted, why vegetables are important, or what an appropriate portion looks like? After all the most important people in your life, your immediate family, are sitting right in front of you.  What could you possibly be missing on TV that is more important?

Times are changing and priorities need to shift. Our generation is so obsessed with being the perfect "un-nuclear" family that we're missing the point.  For 2013 I challenge you to make the shift.  Focus on family dinners.  Plan and prepare meals that are good for your family.  Go outside to play. Make that big nutritious Sunday dinner and be a healthy example for your kids.  I've seen some amazing transformations in 2012 and I can't wait to see more in 2013.  What are you going to change in 2013?

Happy and Healthy through the Holidays

Last year the New England Journal of Medicine published that on average North Americans gain one pound of weight from Thanksgiving to New Years Day.  Of course, this is an average number meaning some gain less and some gain more.

I've thought about this a lot because, in my opinion, Thanksgiving through New Years is the most difficult time of the year when it comes to nutrition counseling. Most of my clients live in absolute fear of gaining weight.  To them it means failure, disappointment, and can increase negative feelings about body image.  In addition to that fear, stress is at an all time high with holiday travelling, food preparation, and gift giving and focusing on nutrition can almost be debilitating.  

What if the focus on the holidays from a weight management perspective was just to maintain?   Would that take some of the pressure off or ease the fear of failure?  I think it's worth a try so here are some of my tips to maintain through the holidays.

1)  When it comes to holiday baking plan accordingly.  Your thoughtfulness is wonderful and I'm sure rewarding, but if having excess in your house promotes overeating it may not be worth making that extra batch or two.  In most cases two additional cookies a day added to your daily nutrition can add .25 to .5 of weight gain a week.  Evaluate your plan and change if necessary.  It's okay to allow yourself to be the priority.

2) Do you feel like you overeat when you have a special holiday meal?  Why don't you step completely out of your comfort zone and make new traditions by changing up your holiday menu? This allows for the holiday to become less about the food and more about the event.

3) Do you have a lot of holiday parties to attend?  Bring your own dish.   You can control what is in the dish by modifying the recipe or bringing something that may be a little healthier than the other offerings.  When you get to the party assess the offerings and plan to choose small portions of the other dishes.  Use your dish as the main staple for your snack or meal.

4)  Stay active.  If you don't "exercise" routinely that's okay but what simply moving more?  The fact of the matter is that physical activity helps burn calories. If you find that you eat a little more during the holidays physical activity can balance the extra calories you are consuming.   This doesn't mean you have to hit the treadmill.  Do something you like. Physical activity also helps release endorphins which can manage that extra stress.

5)  My final tip is to challenge yourself.  Plan for ANOTHER holiday meal after the holidays.  Invite your friends or keep it small with your family.  If you know you can get this meal another time during the year, do you still feel the need to overeat?  I often feel people overeat that pumpkin pie because they feel they can't get it any other time of the year.

I think we put enough pressure on ourselves and it's time to make a change.  If you are trying to lose weight you can always focus and be very successful for ten and a half months of a year.  If the remaining month and a half is maintenance that is still a win.  How about maintaining weight and healthy lifestyle changes this holiday?  Can you focus on celebrating all the great changes that have become habitual, and allow yourself to enjoy the real reason for the holidays?  Who's ready for the challenge?  Happy Holidays all!

Coo Coo Cooking with Coconut Oil

I'm back after quite a long break.  Call it writers block or what you may but I've abandoned my blog and missed it greatly.  I have to say I was greatly impressed when I just logged on and saw that I've had over 15,000 views in the last few months.  I have been reading all your comments and listened to all your pleas to come back so here I am. Thanks for the push.

Recently on my facebook page I asked for some help with some ideas to get me back on track with my blogging.  The first question I had was from one of my very good friends regarding the use of Coconut Oil for cooking asking, "I've been reading a lot lately about cooking with coconut oil...why is this better than olive oil?  Are there certain oils to avoid all together?" 

My immediate reaction after reading this was 1) I hate the Internet  2) the Internet is going to slowly kill my profession by providing misinformation and then 3) well maybe there's some positive information that has recently come out regarding saturated fat that I just don't know about.  So I took a couple of breaths and wrote the question down in my trusted notebook with the plan to do adequate research. 

The thing about coconut oil is that over 80% of the product contains saturated fat.  Saturated fat has reputable research proving that large consumptions increase prevalence of cardiovascular disease, dyslipidemia, breast cancer, ovarian cancer, colon cancer, and prostate cancer. 

Don't get me wrong there are a lot of "claims to fame" out there for coconut oil but as I did my research it looked as if most were funded by coconut oil manufacturers or were more anecdotal and vague therefore not providing anything concrete.  Some claims are that it helps with weight loss as coconuts speed up metabolism, that it can reverse Alzheimer's and thyroid disorders, and that it helps with candida.  Again, no concrete research here that would make me want to recommend increasing consumption of coconut oil to any of my hypothyroid or weight management clients. 

It is a fact, however, that coconut oil is more economical and is more steady in heat and therefore great for frying.  It's also almost completely resistant to rancidity. Is there any dietitian out there that doesn't get nervous about that?  Resistant to rancidity? What is in this?

I also found out that the most common form of coconut oil is RBD which stands for refined, bleached, and deodorized.  I seem to recall a couple of other foods being beat up for these adjectives.  Since the oil is so high in saturated fat and is more heat stable it is being tested to be used as feedstock to be used as diesel fuel.  In fact the Philippines, Vanuatu, and Samoa all use coconut oil as an alternative fuel source to run automobiles, trucks, buses, and power generators.

Countries such as the Philippines have used coconut oil for years.  The pro coconut oil people are all over this with the thought that the Philippines are "generally in good health and don't suffer as much from modern disease of western nations where coconut oil is seldom consumed."  Again, no concrete evidence. Are we sure it's the oil and not the actual food?

The research that I found to be more concrete was that coconut oil provides moisture for the skin and reduces protein loss in the hair.  I would say maybe stick with coconut oil for more superficial reasons.  The only oils I've ever purchased and cooked with have been Canola and Olive so I agree with the Food and Drug Administration (FDA), World Health Organization (WHO), Department of Health and Human Services (DHHS), American Dietetic Association (ADA), American Heart Association (AHA,. and the Dietitians of Canada who recommend against consumption secondary to high saturated fat levels.

Have a question you want answered?  Email me at agoldsmith@kindrednutrition.com or comment here. Be well and thanks for welcoming me back.

The Reality of Carb Cravings

I have a lot of clients who come to my office with “a fear of carbs.”  They are either avoiding carbs or craving carbs.   Each visit is independent of each other, however the guilt, stress, and confusion is usually similar.  As I silently and calmly thank the media for yet again mass misinformation we soldier on and figure out the best plan to move forward.

My theory has always been that the more you restrict your calories, a.k.a the fuel your body needs to get things done, the more your body is going to crave its simplest form of energy.  That unfortunately is carbs and if you aren’t eating enough of these the cravings are going to be constant and strong.

You can imagine how excited I was when I read Cornell’s latest study that explored the relationship between hunger and food choices and consumption. The study reviewed 128 students and split them into two groups.  One group fasted for 18 hours starting at 6 pm and the other (the control group) did not fast.  Twelve weekday lunches were reviewed during the study and the results satisfied my theory I stand by.

Those in the fasting group were more likely to start their meal with starches over anything else picking starches a third of the time verse the non-fasting group who only picked starches 10% of the time. 

The most interesting part of the study hypothesized that starting a meal with a particular food led all participants to consume 46.7% percent more calories of the particular food compared with other foods and those who started their meals with carbs ate 20% more total calories than their peers.

Dr. Tal and his researchers speculate that hunger sets off a desire for carbohydrates. “It’s a quicker, higher-energy source,” he said. “You’re essentially maximizing calories per time, so you replenish your deficit faster.” 

My clients will tell you how important I think maximizing metabolic efficiency is by focusing on timing of meals and the appropriate ratio of carbs/proteins/fats. It’s a science that’s worth exploring to get results.  If you have a fear of carbs or find that you restrict during the day and if you lack energy or are consistently tired it may be worth exploring this concept more.  Have you had any experience with this? I’d love to hear about it.