Diet Trends that You Should Ditch

Over the past year, trendy diets touting unique health benefits seemed to be the “hot diet” until someone came out with a “better” one the next month.  Unfortunately, many of these diet trends won’t pass the test of time.  The latest that has me scratching my head in disbelief is the Bulletproof Coffee Diet that requires that your morning java be swimming in butter and oil for mental clarity.  Personally, a Dunkin' Donuts regular coffee with low fat milk along with a bowl of yogurt, wholegrain cereal, and a sliced banana has kept me mentally clear and energetic in the morning for decades.

What other trends need to be ditched in 2014?  I scoured the country and asked a variety of nutrition experts their thoughts and posted them below:

Make the Paleo Diet Extinct

While our ancient ancestors may have locally hunted and gathered for their fodder, Keri Gans, RDN, and author of the Small Change Diet, isn’t a fan of the Paleo Diet concept, which eliminates food groups solely because the caveman didn’t eat them. (Keep in mind the caveman lived to only about 30 years of age.)  “One hundred percent whole grains, dairy, and legumes contain plenty of nutrients that are important for our bodies and long-term health but are excluded if eating a Paleo Diet,” claims Gans.  Ditch it and move on.  “If I see one more person who wants to eat Paleo while dining out I am going to scream. The caveman didn’t go to restaurants,” cries Gans. 

Pull the Plug on the Smoothies and Juices

Why?  “Because these liquid foods often contain many more servings of fruit and calories yet less fiber than you realized,” states Leah McGrath, RD, and Corporate Dietitian at Ingles Markets.  “The smoothies and juices that are pre-made at juice bars or come off the grocery store shelf can be the biggest offenders.”  Consider this: a container of 16 ounces of orange juice is about 225 calories, which is the equivalent of eating a little over 3 whole oranges.  Could you ever eat that many oranges in one sitting?  I doubt it.  You would get tired of peeling after the second orange and stop, thereby reducing your calorie intake.  Rely more on whole foods than juices.

Derail the Detox Diets

“These extreme weight loss approaches are unnecessary, unhealthy, potentially dangerous, and ineffective long term,” claims Kathleen M. Zelman, RDN, and the Director of Nutrition at WebMD.  “Your body has its own detoxification organs that rid toxins so no special diet is needed. Weight loss may occur on a detox diet but only because they are so low in calories, not because of any magical detoxification.” says Zelman.  In fact, most people feel weak, hungry, and cranky during these nutrient deficient fasts and are frustrated when the weight that is lost ends up coming right back on the hips.  Want to detox?  Eat more whole foods, less overly processed foods, and drink more water suggests Zelman.

A Gluten-Free Diet is Half-Baked for Most
If you don’t have a medically diagnosed reason to stop eating gluten, you don’t really need to avoid it.   In fact, avoiding gluten in your diet as a way to lose weight may actually backfire according to Elisa Zied, RDN, and author of Younger Next Week.  How?  “Many gluten-free foods actually contain more calories, sugar, and fat than their gluten-containing counterparts,” says Zied.  Let’s face it, a gluten-free cake is still cake no matter how you slice it.  

Leave Behind the Low Carbohydrate Diets

“Consuming very low amounts of carbohydrates on a regular basis can cause a slower metabolism, unruly hormones, and unwanted hunger,” states Jim White, RD, Academy of Nutrition and Dietetics media spokesperson and owner of Jim White Fitness and Nutrition Studios.  Here’s the real kicker:  a low carb diet can make you feel less energetic, which will negatively affect your workout regimen. You need healthy carbohydrates, such as whole grains, fruits and veggies, to fuel your workouts and pump iron.

Free Yourself of Having To Eat Free

We need freedom from having to buy and consume products that have the word “free” on the package, according to Leslie Bonci, RDN, and Director of Sports Nutrition at the UPMC Center for Sports Medicine.  “Foods labelled as wheat-free, sugar-free, and fat-free imply that removing these ingredients from the food will magically transform your body.”   Avoiding these products may actually “free up” some cash in your wallet as these foods tend to be pricey at the checkout counter.

What diet trends will be coming in the New Year?  Have you heard of an “interesting” diet that you are wondering about? Let me know and stay tuned.  I will be blogging about them all when they make the headlines.

Thanks for reading the blog.

Be well, 

Joan

Twitter:  @JoanSalgeBlake

Rethinking Your Holiday Drinking

‘Tis the alcohol season.  From now until New Years’ Day, based on the number of parties and yuletide festivities that you may be attending, you will likely be consuming more alcohol than typical.  So what's your favorite holiday cheer?

According to a Harris Poll, wine seems to be the beverage of choice during the holidays.  For men, beer comes in second while ladies are more likely ordering cocktails, spirits, and liquor as their second choice for their holiday cheer.   While 5 ounces of wine pours up about 125 calories and a beer will cost you about 150 calories, festive alcoholic beverages can add a tad more calories in your stemware depending upon what is added to the alcohol:

Mulled Wine:  155 calories

Pomegranate  Martini: 260 calories

Eggnog with Rum :  500 calories

If you only have one party to go to in a week and you keep to only one drink, any single alcoholic drink, festive or not, won’t cause much caloric damage to your diet.  However, if this season’s social calendar is fairly full, I found a nifty alcohol calculator online that allows you to enter the amount of drinks that you plan to consume during the week.   It will then tally the predicted amount of calories you may be sipping over the course of the seven days.

Here’s how it works:  Let’s say that you’re planning to go to four holiday events this week and plan to have two drinks at each event.  Based on the alcohol calculation below, you could be consuming over 1,000 calories and that’s not even counting the appetizers that you’re nibbling on while you are sipping:

Click here to use the calculator to get your personalized intake.

Since you would have to walk briskly for about 4 hours to burn off those 1,052 calories, you may want to consider bundling up and walking to all the holiday parties if you plan to take in that much alcohol.  

An easier way to cut your holiday beverage calories is to use this holiday tip:  Always drink alcohol in a one-to-one ratio.  After a glass of wine, beer, or cocktail make the second "drink" a large glass of sparkling water.  Who knows....you may end up stopping after the second "drink" of water and eliminate that second glass of calorie-containing alcohol altogether this holiday season.

Even better, become the designated driver and skip the alcoholic calories altogether.

Happy holidays and thanks for reading the blog, Joan

Twitter:  @JoanSalgeBlake

The Hottest Healthy Kitchen Gadgets to Give (or Get) This Year

Source:  Yonanas

Are you stumped as to what to buy a person this holiday season that has “everything?”  In fact, are you one of those people who is a shopping nightmare for those who want to buy you a gift?  Make life easier for yourself and those who will be shopping for you by considering one of these trendy, healthy holiday kitchen gadgets that are guaranteed to keep giving throughout the year:

If you like frozen desserts but not the extra calories and added sugar, you are in for a sweet treat.  The newest rage this season is a frozen fruit ice cream maker, which is a fun appliance that converts chunks of 100 percent sweet fruit into a healthy, soft-serve frozen fruit dessert (see photo).   You’ll never eat ice cream again.

Source:  Vegetable Spiralizer

How do you make pasta that is made from veggies?  Use a vegetable spiralizer.  You can make zucchini noodles, carrot spaghetti, and beet curls.  The veggies options and shapes are endless.  

Go green this season and make your own bottled flavored sparkling water.  The bottles are not only reusable but you can also flavor the bubbly waters with calorie-free fresh lemon, lime, or orange slices.  The best part is that your home recycling bottle bin will be empty.

Infuse your favorite cooking oil with herbs in an oil mister and then pump a light coating of this culinary delight onto your sauté pan.  According to a Cook’s Illustrated comparison report, this reusable gadget can save you money over the long run compared to purchasing nonstick cooking sprays at the supermarket, and the mister is easily cleaned in the dishwasher.   Save money and eliminate wasteful, empty spray cans.

All of these are on my list.

Happy Holidays,

Joan

Twitter:  @JoanSalgeBlake

The FDA Wants YOU to Know What’s On The Menu

Source:  FDA

The Food and Drug Administration (FDA) just released mandatory requirements that will require many restaurants to display the amount of calories in the meals and alcoholic beverages on their menu.   This mandatory requirement will be enforced for chain restaurants with 20 or more locations to ensure that consumers have access to this nutrition information prior to placing their order.

While many restaurants, such as Panera and Chipotle already have this information available at their eateries and/or on their website, all restaurants that fit the bill must adhere to these new guidelines by December 1, 2015.

According to FDA Commissioner Margaret A. Hamburg, MD, “Americans eat and drink about one-third of their calories away from home. These final rules will give consumers more information when they are dining out and help them lead healthier lives.”  

Here is what you may uncover at these eateries once the calories become posted:

Source:  Restaurant websites

The regulations also include take-out and delivery foods such as pizza and edibles at movie theaters.  Vending machines will also be included if the operator owns or operates 20 or more machines.

Do you think that having the calories associated with your meal or snack visible would affect how your order?  Please share.

Be well, Joan

Twitter:  @JoanSalgeBlake