Tagged with 'weight-loss'

We’ve already heard diet and exercise are the way to keep weight in check, but to be specific, your WORKOUT may be the real game changer when it comes to shredding extra fat.

A hormone called Irisin has been dubbed the “exercise hormone” because it’s released during moderate aerobic endurance activity – when your cardiorespiratory system is engaged and you’re exerting your muscles.

How Does Irisin Burn Fat?

Research published in the American Journal of Physiology – Endocrinology and Metabolism showed irisin activates certain genes and a protein that transforms calorie-storing white fat into active, more desirable brown fat. Second, irisin appears to prevent fatty tissue from forming in the first place.

When the researchers tested fat tissue samples, they found irisin had the ability to decrease the number of mature fat cells by 20 to 60% when compared to a control group.

Researchers compared fat cells collected from female study participants both before and after exposure to irisin and found that five times as many of the irisin-exposed cells contained a protein known for its ability to torch fat.

Increase Your Irisin Levels

The results from this research further illustrate the importance of exercise for managing obesity. Simple lifestyle changes, such as adding a brisk daily walk or biking instead of driving to do errands, could be the key to staying trim while improving heart health. A more intense exercise regimen (regular spin classes, for example) could be your ticket to taking fat metabolism to a new level.

And with that, I'm off to kickboxing class to create some irisin :)

Cheers!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Yang et al. Irisin exerts dual effects on browning and adipogensis of human white adipocytes. Amer J of Phys - Endocrinology and Metabolism. Published 19 August 2016 Vol. 311 no. 2, E530-E541.

A healthy gut is directly related to essential functions in the body, including the immune system, body weight, appetite, mood, inflammation and brain health.

Diet soda might seems like a health-conscious choice. After all, it saves you the 140-plus calories you'd find in a sugary soft drink while still satisfying your urge for something sweet. But hold up...with artificial sweeteners like aspartame, saccharin, and sucralose, there's more to this chemical cocktail than meets the eye.

Water vs. Diet Soda for Weight Loss

Replacing your diet soda with plain water might help you lose more weight, especially if you're already trying to lose weight. Researchers at the University of Nottingham in the UK recruited 89 overweight and obese women ages 27 to 40 who usually drank diet sodas at lunch. Half of them switched to water, and the others were instructed to continue drinking diet sodas after lunch five times a week for 24 weeks. Of the 89 women who initially enrolled, 62 completed the study.

Those who switched their lunchtime drink to water lost about 19.4 pounds, compared to 16.8 pounds for the women who continued to drink diet soda. Another plus: the research team reported improvements in insulin sensitivity in the women who switched to water. Even though the difference in weight loss between the two groups was small, diet drinks definitely have another downside.

Earlier studies have linked diet soda to obesity, type 2 diabetes and cardiovascular disease.

Studies suggest consumption of diet soda makes people continue to crave sugar, thereby making it harder to quit.

Use Stainless Steel. Eliminate Plastic.

I highly recommend ditching your plastic water bottle and using a stainless steel or glass bottle instead. Doing this will reduce your exposure to something called xenoestrogens. They’re synthetic, man-made chemicals which increase the amount of estrogenic activity in the body, and therefore can disrupt how our hormones are supposed to work. Xenoestrogens are found in a ton of different products, and plastic is one of them.  

I personally use a glass mason jar or a stainless steel bottle, like these klean kanteens. By reducing your exposure to plastic water bottles, you’ll reduce your intake of xenoestrogens.  

What You Can Expect

Now that your body no longer has to make sense of the unpronounceable ingredients in diet soda, your kidneys can get back to clearing toxins, stabilizing blood pressure, and absorbing minerals. One study looked at 11 years of data and found that women who drank 2 or more servings of diet soda doubled their chances of declining kidney function.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

There’s a lot of research to back the idea that vegetarians generally have a lower body weight compared to those who eat meat. However, weight changes that occur when a meat eater is prescribed a vegetarian diet has not been looked at thoroughly.

Vegetarian Diet and Weight Loss

A team of researchers from the Physicians Committee reviewed 15 studies from 6 countries—the United States, Spain, Finland, Poland, Sweden, and Norway. These studies had a total of 755 participants, and the length of each study varied between 1 month and 2 years. Though the quality of the studies varied, the overall message was clear. Vegetarian diets can improve weight loss efforts, even in the absence of exercise or calorie counting.

In fact, people lost an average of 7½ to 10 pounds when they stuck to a vegetarian or vegan diet for at least a month.

The review found people who were heavier to start with lost more weight when they chose a vegetarian diet, and great weight loss is reported among men and older participants.

Why Is This Important?

These findings are important because if you’re overweight, losing just 5 to 10% of your body weight can slash the risk of both type 2 diabetes and cardiovascular disease. As the weight comes off, you’ll start to see blood pressure, blood sugar, triglycerides, and cholesterol fall right along with the weight.

Switching to a vegetarian diet can make it easier to lose weight, which in turn can help people reduce their risk of chronic disease.

Cheers to good health!

Reference: Barnard ND et al. A Systematic Review and Meta-Analysis of Changes in Body Weight in Clinical Trials of Vegetarian Diets. J Acad Nutr Diet. Published online on 2015 Jan 17.  

Do you feel hungry all the time or have an irrefutable craving for sweets? Do you need to lose weight? Do you or someone you know suffer from autism, epilepsy, or type 2 diabetes? If so, the ketogenic diet may be worth considering.

What Is the Ketogenic Diet?

Believe it or not, the ketogenic diet has been in use since the 1920’s, so it definitely isn’t a fad diet.

It emphasizes foods rich in natural fats, is adequate in protein, and restricts foods high in carbohydrate (sugars and starches). While the standard American diet (SAD) contains 45-65% of calories from carbohydrate, ketogenic diets restrict carbohydrate intake to about 2-4% of calories (this is 20 grams of carb per day on a 2000 calorie diet).

This nutrient spread may sound a lot like the Atkins diet, and although they are both low carbohydrate diets, a ketogenic diet is NOT a high protein diet. It's a high fat diet with a moderate protein intake and a very low carbohydrate allowance—lower than the Atkins diet. A typical ketogenic meal includes a moderate amount of protein, a source of natural fats (for example, butter, salmon, lean beef, lamb, chicken thighs, cream, olive oil, or coconut oil) and green leafy vegetables.

This diet also encourages eating fats that provide a lot of MCTs (medium chain triglycerides). Coconut oil and coconut butter are particularly good source of MCTs, and a percentage of them get transformed into ketone bodies.

How Does the Ketogenic Diet Work?

When foods with carbohydrate are digested, they are broken down into blood sugar (glucose) in the body. Eating less carbs and more fats and protein causes our body’s biochemical pathways to switch to using our stored fat for fuel instead of burning glucose. This switch produces ketone bodies and simultaneously reduces blood sugar levels. As glucose drops and ketone levels rise in the bloodstream, the heart, muscle and brain stop burning sugar and instead use the ketones as an alternative fuel. When the body needs to break down body fat for energy, this is called being “in ketosis.”

What Are Potential Benefits of a Ketogenic Diet?

Once the body is using ketones as a main fuel source, all sorts of beneficial effects become apparent. Being in a state of ketosis and ketone bodies are being studied extensively as a treatment for weight loss and many metabolic diseases. Research about a ketogenic diet is often divided into two categories: strong evidence and emerging evidence.

Here’s strong evidence for what a ketogenic diet may help:

• Promotes weight loss. One caveat -- the exact mechanism for why a ketogenic diet works is still unknown and several factors may actually be involved. First, weight loss may occur simply due to a decrease in calorie intake, which is likely the result of a drop in appetite because of the increased satiety effect from eating protein. Satiety is that feeling of fullness and satisfaction from eating. If you feel full and more satisfied sooner, you ultimately eat less, and if you stay feeling fuller for longer, you also eat less often. In a ketogenic diet, our appetite hormones may also shift to better control our appetite, and the ketones produced may act as appetite suppressants.  

• Improves cardiovascular risk factors involved in heart disease, such as lowers triglycerides, lowers total cholesterol, and increases HDL cholesterol (the good cholesterol).   

• Improves type 2 diabetes, insulin resistance, and metabolic syndrome (all diseases related to carbohydrate intolerance). A person has better glucose control because there’s less glucose being eaten, and the body also improves its insulin sensitivity. The weight loss that accompanies a ketogenic diet is also very valuable for improving type 2 diabetes.

• Reduces and Prevents Seizures. A ketogenic diet is used as a treatment for epilepsy because it reduces, and in some cases, eliminates seizures. Since 1920, the ketogenic diet has been recognized as an effective tool in treating severe childhood epilepsy.

Here's emerging evidence for what a ketogenic diet may help:

• Reduce acne outbreaks. Research suggests some foods/nutrients tend to stimulate the development of acne, and these suspect foods include those with a high carbohydrate content and milk. Since a ketogenic diet eliminates all high carb foods, including milk, it makes sence this diet could be effective in reducing the severity and progression of acne.

• Reduce the progression of some types of cancers. A ketogenic diet may be able to reduce tumor size.

• Alleviate the symptoms of autism.

• Reduce various symptoms of Polycystic ovary syndrome (PCOS). Because the diet reduces the amount of insulin in the blood and promotes weight loss, this may help normalize ovulation and reduce excess levels of androgen hormones (ie: testosterone) in the body.

• Provide protection against a wide variety of neurological disorders such as Parkinson’s, Alzheimer’s, sleep disorders, autism, multiple sclerosis and head ache.

Ketogenic diets are commonly considered effective for weight control, and there is a “hidden gem” side to the ketogenic diet: its therapeutic role in a variety of other diseases and disorders. More studies are necessary and justified in order to learn details for how the ketogenic diet works.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

1. A Paoli, A Rubini, JS Volek, KA Grimaldi. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. Aug 2013;67(8):789-796.

2. RL Veech. The therapeutic implications of ketone bodies: the effects of ketone bodies in pathological conditions: ketosis, ketogenic diet, redox states, insulin resistance, and mitochondrial metabolism. Prostaglandins Leukot Essent Fatty Acids. 2004 Mar;70(3):309-19.

Do you feel hungry all the time or have an irrefutable craving for sweets? Do you need to lose weight? Do you or someone you know suffer from autism, epilepsy, or type 2 diabetes? If so, the ketogenic diet may be worth considering.

What Is the Ketogenic Diet?

Believe it or not, the ketogenic diet has been in use since the 1920’s, so it definitely isn’t a fad diet.

It emphasizes foods rich in natural fats, is adequate in protein, and restricts foods high in carbohydrate (sugars and starches). While the standard American diet (SAD) contains 45-65% of calories from carbohydrate, ketogenic diets restrict carbohydrate intake to about 2-4% of calories (this is 20 grams of carb per day on a 2000 calorie diet).

This nutrient spread may sound a lot like the Atkins diet, and although they are both low carbohydrate diets, a ketogenic diet is NOT a high protein diet. It's a high fat diet with a moderate protein intake and a very low carbohydrate allowance—lower than the Atkins diet. A typical ketogenic meal includes a moderate amount of protein, a source of natural fats (for example, butter, salmon, lean beef, lamb, chicken thighs, cream, olive oil, or coconut oil) and green leafy vegetables.

This diet also encourages eating fats that provide a lot of MCTs (medium chain triglycerides). Coconut oil and coconut butter are particularly good source of MCTs, and a percentage of them get transformed into ketone bodies.

How Does the Ketogenic Diet Work?

When foods with carbohydrate are digested, they are broken down into blood sugar (glucose) in the body. Eating less carbs and more fats and protein causes our body’s biochemical pathways to switch to using our stored fat for fuel instead of burning glucose. This switch produces ketone bodies and simultaneously reduces blood sugar levels. As glucose drops and ketone levels rise in the bloodstream, the heart, muscle and brain stop burning sugar and instead use the ketones as an alternative fuel. When the body needs to break down body fat for energy, this is called being “in ketosis.”

What Are Potential Benefits of a Ketogenic Diet?

Once the body is using ketones as a main fuel source, all sorts of beneficial effects become apparent. Being in a state of ketosis and ketone bodies are being studied extensively as a treatment for weight loss and many metabolic diseases. Research about a ketogenic diet is often divided into two categories: strong evidence and emerging evidence.

Here’s strong evidence for what a ketogenic diet may help:

• Promotes weight loss. One caveat -- the exact mechanism for why a ketogenic diet works is still unknown and several factors may actually be involved. First, weight loss may occur simply due to a decrease in calorie intake, which is likely the result of a drop in appetite because of the increased satiety effect from eating protein. Satiety is that feeling of fullness and satisfaction from eating. If you feel full and more satisfied sooner, you ultimately eat less, and if you stay feeling fuller for longer, you also eat less often. In a ketogenic diet, our appetite hormones may also shift to better control our appetite, and the ketones produced may act as appetite suppressants.  

• Improves cardiovascular risk factors involved in heart disease, such as lowers triglycerides, lowers total cholesterol, and increases HDL cholesterol (the good cholesterol).   

• Improves type 2 diabetes, insulin resistance, and metabolic syndrome (all diseases related to carbohydrate intolerance). A person has better glucose control because there’s less glucose being eaten, and the body also improves its insulin sensitivity. The weight loss that accompanies a ketogenic diet is also very valuable for improving type 2 diabetes.

• Reduces and Prevents Seizures. A ketogenic diet is used as a treatment for epilepsy because it reduces, and in some cases, eliminates seizures. Since 1920, the ketogenic diet has been recognized as an effective tool in treating severe childhood epilepsy.

Here's emerging evidence for what a ketogenic diet may help:

• Reduce acne outbreaks. Research suggests some foods/nutrients tend to stimulate the development of acne, and these suspect foods include those with a high carbohydrate content and milk. Since a ketogenic diet eliminates all high carb foods, including milk, it makes sence this diet could be effective in reducing the severity and progression of acne.

• Reduce the progression of some types of cancers. A ketogenic diet may be able to reduce tumor size.

• Alleviate the symptoms of autism.

• Reduce various symptoms of Polycystic ovary syndrome (PCOS). Because the diet reduces the amount of insulin in the blood and promotes weight loss, this may help normalize ovulation and reduce excess levels of androgen hormones (ie: testosterone) in the body.

• Provide protection against a wide variety of neurological disorders such as Parkinson’s, Alzheimer’s, sleep disorders, autism, multiple sclerosis and head ache.

Ketogenic diets are commonly considered effective for weight control, and there is a “hidden gem” side to the ketogenic diet: its therapeutic role in a variety of other diseases and disorders. More studies are necessary and justified in order to learn details for how the ketogenic diet works.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1. A Paoli, A Rubini, JS Volek, KA Grimaldi. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. Aug 2013;67(8):789-796.

2. RL Veech. The therapeutic implications of ketone bodies: the effects of ketone bodies in pathological conditions: ketosis, ketogenic diet, redox states, insulin resistance, and mitochondrial metabolism. Prostaglandins Leukot Essent Fatty Acids. 2004 Mar;70(3):309-19.

I hear about detox diets and cleanses all the time, and I bet you do too. The reports claim after a few days of cleansing, harmful toxins will leave your body, along with unwanted pounds and fat, and you’ll feel more energetic and better than ever.

Since I frequently work with athletes, I wondered whether these types of diets are a good choice for an athlete.

What a lot of people don’t know, athletes included, is cleanses are controversial. They lack credible scientific evidence to prove they work and are safe. Most cleanse and detox diets are very restrictive and therefore fall short on necessary calories, protein, and several key nutrients. This can contribute to fatigue and decreased performance, which are major concerns for athletes. For some, the restrictions associated with a cleanse can even perpetuate disordered eating.

Claims for a Cleanse

Cleanses are based on the premise that people are exposed to environmental toxins, pesticides, allergens, waste, and inflammatory substances through the foods they eat on a daily basis. These toxins supposedly build up in our bodies over time, sticking to the intestinal walls where they accumulate. This leaves us bloated, fatigued, with sore joints and muscles, and overweight.

Strict adherence to a cleansing regimen supposedly eliminates toxins from the body, cleanses organs, purifies cells and tissues, eliminates built up waste products, and decreases inflammation. Purported results include weight loss, improved energy levels, clearer thinking, and decreased risk of diseases such as rheumatoid arthritis, cardiovascular disease, and cancer.

Even though there isn’t a lot of scientific evidence to support a cleanse, there are plenty of testimonials from people who say they feel great after doing a cleanse. Each cleanse is unique, though many share similarities. For example, most cut out alcohol, caffeine, tobacco, highly processed and refined foods, and foods grown with the use of pesticides or herbicides. Most also include a specific regimen for taking supplements or detoxifying drinks that may consist of ingredients such as laxatives, herbal diuretics, maple syrup, and/or lemon juice. Cleanses also vary in the length of time they’re followed. Some can be completed in 24 hours, while others may take more than a month.

The Body Detoxes Itself

I can see how a cleanse sounds enticing, but do they actually work? In all actuality, “detoxing” is done naturally by the body’s organs, and they shouldn’t need any help from a cleanse.

For example, the respiratory system, including the hairs in your nose and mucus in your lungs, filters out harmful substances such as dust and bacteria. The kidneys filter about two quarts of waste per day, which is disposed of in our urine. And the liver metabolizes drugs and filters blood before it circulates to the rest of our body.

For someone looking to drop a few pounds, a low-calorie cleanse will certainly help them do that, but it’s important to understand a lot of the lost weight is water weight and not fat. Quick weight loss from a low-calorie diet also often results in rapid re-gain (and then some) when the dieter resumes their normal eating patterns.

Protein and Cleansing

When it comes to protein, the science-based recommendation for the amount needed to maximally stimulate muscle protein synthesis is 20 to 30 grams per meal (depending on the type of protein consumed and a person’s age). The majority of cleanses and detoxes are very low, if not void, of protein. The lack of protein in cleanses is especially concerning because it can affect retention of lean body mass. Muscle tissue eventually breaks down due to low protein intake. Inadequate protein intake can also cause athletes to feel excessively sore after workouts. Also, the protein sources in cleanses are generally plant-based, and therefore lacking in essential amino acids the body can’t make itself. For an athlete, shortchanging their body on calories and protein for a few days in the off-season may not be terribly harmful, but it isn’t necessarily helpful.

Hydration and Cleansing

Another pitfall with cleanses is their use of laxatives to help the body eliminate stool. Athletes need to be more fully hydrated than the average person, so they should be especially careful about using any sort of laxative because of their dehydrating properties.

Fueling and Cleansing

It goes without saying, athletes need more calories than the average person, and they need them on a constant basis when training every day. Cleanses drastically reduce calorie intake to a level that can be detrimental to performance both mentally and physically.

They need specific ratios of protein, carbohydrates, and fat, and their day-to-day schedules are unique, which can make a cleanse difficult to follow.

Athletic Performance and Cleansing

There is little to no scientific evidence that recommends using cleanses for enhancing athletic performance. It would be especially risky attempting a cleanse during an athlete’s competitive season. Doing so could negatively impact their performance by decreasing glycogen stores to sub-optimal levels and affecting blood glucose levels.

In addition to low blood glucose levels, which can cause fatigue, headaches, and dizziness, another drawback of cleanses is that they are low in several vitamins and minerals. For example, vitamin B₁₂, vitamin D, calcium, iron, zinc, and omega-3 fatty acids are all important for performance and are almost nonexistent in most cleanses.

Positive Aspects of Cleansing

Despite the drawbacks associated with cleansing, there are a few potential benefits. For example, juice cleanses and raw food cleanses are produce-rich, which give the average athlete more servings of produce, and also more antioxidants, nutrients, and phytochemicals, than they typically consume. Any cleanse that cuts out cooked food also temporarily cuts out eh consumption of potentially carcinogenic compounds (such as heterocyclic amines, acrylamides, and lipid polymerization products formed in the cooking of meat and fish) created during the cooking process.

Another positive aspect of a cleanse is the elimination of junk food, refined carbs, and alcohol.

If an athlete insists on a cleanse, I suggest one that isn’t extremely restrictive and only lasts for a short amount of time. Also, time the cleanse so they start it after their season is over when they are taking a break from training.

Bottom Line: For most people, a balanced diet is best, and that’s especially true for athletes. That being said, there are some positive parts of a detox or cleanse, and athletes can work with a registered dietitian to figure out how to incorporate those areas into their everyday diet without losing important nutrients, vitamins, protein, and the calories they need.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Reference:

Spano, Marie, MS, RD, CSSD, CSCS. Detox Is Hot. Training-Conditioning. Oct. 2012.

When I think of a meal replacement, I think of drinking a smoothie, munching on a bar, or mixing a powder into some type of liquid. The FDA hasn’t actually defined the term “meal replacement,” and even though there aren’t specific laws regulating meal replacement products in the United States, they’re generally considered in the category of low-calorie, nutrient-dense foods or beverages used to replace a food meal.

Are Meal Replacements an Effective Tool for Weight Loss?

Good news…research has demonstrated using meal replacements for weight loss and weight maintenance among overweight and obese individuals is safe and effective, if implemented correctly. The goal of a meal replacement is to reduce the amount of calories you consume by offering a convenient alternative to a higher calorie meal. For example, if your typical breakfast is 500 calories and you replace it with a bar or shake that contains 250 calories, you’ve cut 250 calories from your diet without much effort or deprivation. If this is done regulary, over the long-term, you will obviously lose weight.

When researchers compared a meal replacement weight loss program to other diets, the meal replacement resulted in greater weight loss, better compliance, higher satisfaction, lower drop-out rates, and was more likely to ensure adequate intake of essential nutrients.

However, I must add, if your weight problem is caused by uncontrolled overeating or emotional eating, losing weight via a meal replacement doesn’t address the core issue. What typically happens is, as soon as you come off the plan that’s working for you, you are likely to re-gain the weight and possibly add a few more pounds.

Meal Replacements and Protein Recommendations

When someone tries to lose weight, they want to lose the fat and keep the muscle. Muscle contributes to your resting metabolic rate and is important for keeping your weight off in the long-term. Eating protein is crucial for preserving your muscle, particularly when a person’s daily calorie intake decreases, such as when using meal replacements. I suggest choosing a meal replacement that contains 15-25 grams of protein. Protein also improves your satiety (the feeling of being full after eating).

Safe and adequate recommendations for protein intake:

                                                     grams of protein per pound of body weight           grams of protein per kilogram

Recreational exerciser, adult:                              0.5 – 0.7                                                       0.8 – 1.5

Endurance athlete, adult:                                     0.6 – 0.7                                                       1.2 – 1.6

Adult building muscle mass:                                0.7 – 0.8                                                       1.5 – 1.7

Athlete restricting calories:                                   0.8 – 0.9                                                       1.8 – 2.0

Shift Your Carbohydrate-Protein Ratio

A meal replacement higher in protein and lower in carbohydrates is important for weight loss. More protein and less carbohydrates means less insulin is released into the bloodstream. Insulin determines whether or not to store calories as fat, so by shifting the balance to protein, your body prefers fat loss. To learn more about this, read my blog called "Get Off the Blood Sugar Rollercoaster."

Meal Replacements and Fiber

Chose a meal replacement with some fiber. People who eat high fiber diets are less likely to gain weight because fiber helps curb your appetite and supports regularity. According to the Academy of Nutrition and Dietetics, men under 50 need 38 grams of fiber each day and women need 25 grams. Adults over 50 require less fiber (30 grams for guys and 21 grams for ladies) due to decreased food consumption.

Key Points to Consider When Choosing a Meal Replacement

1. Aim for a meal replacements between 200 – 400 calories.

2. Choose a meal replacements with 15 – 25 grams of protein per serving.

3. Choose a meal replacement with 3+ grams of fiber.

3. Be aware of meal replacement bars and shakes with a high sugar content.

4. Ingredients I suggest avoiding: high fructose corn syrup, corn syrup, soy protein, hydrogenated palm kernel oil (or any type of hydrogenated oil), maltodextrin, and acesulfame K.

5. If possible, choose an organic protein powder. If you like whey protein, using an organic brand ensures it doesn’t contain antibiotics, growth hormones, or genetically modified organisms (GMO’s). Personally, I like Garden of Life RAW. Another option is Healthforce Warrior Food Extreme Vegan Protein or Hemp protein powder. 

Creating Your Own Meal Replacement Drink

Before spending too much money on a meal replacement, consider getting out your Vitamix blender to create your own meal replacement concoction. Here are easy steps to follow to create your own:

!st: choose your base, such as cow’s milk, almond milk, coconut milk, coconut water, filtered water, etc.

2nd: choose 1-2 greens, such as spinach, kale, swiss chard, collards, beet greens, dandelion, etc.

3rd: choose a fruit or two, such as a banana, any berries, mango, avocado, pear, peach, pineapple, grapes, apple, etc.

Next, the fun part…add a scoop of your preferred protein powder, along with anything else to “supercharge” your drink, such as chia seeds, ground flaxseed, raw cacao powder, cinnamon, goji berry powder, bilberry powder, spirulina, maca powder, vanilla extract, and nut butter.

If you need a sweetener, consider chopped dates, agave, coconut palm sugar, maple syrup, yacon syrup, or honey.

I like to add ice to make the drink cold, and blend away. I suggest blending on high for 3+ minutes to ensures the consistency is very smooth.

How long should a person use a meal replacement?

If you’re using one meal replacement per day a person can continue indefinitely, as long as he/she monitors intake at other meals to maintain a well-balanced diet. If the plan is to utilize two or more meal replacements per day it is recommended you seek the advice of a clinical weight loss specialist (ie: registered dietitian nutritionist, medical doctor, naturopath, etc.).

My last piece of advice: I encourage you to surround your meal replacement of choice with real food. By real food, I mean fruits, vegetables, nuts, seeds, meat, fish, eggs -- nutrient dense foods full of vitamins, mineral, fiber, monounsaturated fats, proteins, antioxidants, phytochemicals, and yet to be discovered compounds that likely have a positive impact on our health, wellness and fat loss efforts.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:
Heymsfield, S.B., van Mierlo, C.A., van der Knaap, H.C., Heo, M., and Frier, H.I. (2003) Weight management using a meal replacement strategy: meta and pooling analysis from six studies. International Journal of Obesity, 27(5), 537-549.

Levitsky, D.A. and Pacanowski, C. (2011). Losing weight without dieting. Use of commercial foods as meal replacements for lunch produces an extended energy deficit. Appetite 57, 311-317.

Pi-Sunyer, X., Blackburn, G., Brancati, F.L., Bray, G.A. et al. (2007). Reduction in weight and cardiovascular disease risk factors in individuals with type 2 diabetes: one-year results of the look AHEAD trial. Diabetes Care, 30(6),1374-1383

Waller, S.M., Vander Wal, J.S., Klurfeld, D.M., McBurney, M.I., Cho, S., Bijlani, S., and Dhurandhar, N.V. (2004). Evening read-to-eat consumption contributes to weight management. Journal of American College of Nutrition, 23(4), 316-321.

Heymsfield SB, van Mierlo CAJ, Knaap HCM, Heo M, Frier HI: Weight management using a meal replacement strategy: meta and pooling analysis from six studies. Int J Obes Relat Metab Disord 2003, 27:537-49.

Ashley JM, Herzog H, Clodfelter S, Bovee V, Schrage J, Pritsos C: Nutrient adequacy during weight-loss interventions: a randomized study in women comparing the dietary intake in a meal replacement group with a traditional food group. Nutr J 2007, 6:6-12.

Ditschuneit HH, Flechtner-Mors M: Value of structured meals for weight management: risk factors and long-term weight maintenance. Obes Res 2001, 9(Suppl 4):S284-S289.

Egger GJ: Are meal replacements an effective clinical tool for weight loss?--a clarification. Med J Aust 2006, 184:591.

What is Metabolic Syndrome?

Metabolic syndrome is the name for a group of risk factors that happen simultaneously to a person. These risks include high blood pressure, high blood sugar, high triglycerides, high cholesterol levels (low good cholesterol HDL), and belly fat—all which increase a person’s risk of heart disease, stroke, and diabetes.

How common is Metabolic Syndrome?

Sad to say, it is VERY common! According to the American Heart Association, 47 million Americans have metabolic syndrome. That's almost a staggering 1 out of every 6 people! The good news is it can be controlled. People with metabolic syndrome are most often overweight or obese. The syndrome runs in families, and is more common among African-Americans, Hispanics, Asians, and Native Americans.

Symptoms of Metabolic Syndrome

Most of the metabolic syndrome risk factors don't have any symptoms. Often, the only outward sign is packing some extra weight in the belly, which usually results in a larger waist.
The only way to find out if you have metabolic syndrome is to meet with your doctor. He or she will check your blood pressure, blood sugar, and cholesterol. It's another reason regular check-ups are the key to staying healthy.

What’s considered a large waist for a woman? 

Women with a waist measuring 35 inches or larger are at risk of metabolic syndrome.

What is considered a large waist for a man? 

Men with a waist measuring 40 inches or larger are at risk of metabolic syndrome.

Treatment of Metabolic Syndrome

Switching up your lifestyle is the preferred treatment of metabolic syndrome, particularly losing weight. Effective weight loss normally includes a specific, tailored program that includes diet and exercise.

There is now a trend toward the use of a Mediterranean diet for metabolic syndrome—one rich in "good" fats (olive oil) and a reasonable amount of carbohydrates and proteins (such as from fish and chicken).

How To Implement the Mediterranean Diet

The Mediterranean diet is palatable and easily sustained. Recent studies have shown when compared to a low fat diet, people on the Mediterranean diet have a greater decrease in body weight, and also had greater improvements in blood pressure, cholesterol levels, and other markers of heart disease, all of which are important in evaluating and treating metabolic syndrome.

To be exact, there is not just one Mediterranean diet. What’s eaten varies significantly from one Mediterranean country to another. However, the shared features of the Mediterranean-style diet include the following:

• Eat lots of fruits and vegetables—a variety of plant foods should cover half your plate.  Include veggies and fruit at every meal, and eat them for snacks too.

• Switch to whole grains—reduce your intake of white foods and choose more brown foods.

• Add nuts, legumes, and seeds—a great source of fiber, protein, and healthy fats. 

• Pass on the butter—replace it with olive oil, which is this diet’s key monounsaturated fat source.

• Flavor foods by using herbs and spices instead of salt.

• Choose low-fat dairy products—reduce your intake of ice cream, whole or 2% milk, and cheese.

• Eat fish at least twice a week.

• Very little red meat or processed meat is eaten—substitute with chicken (and fish).

• Eggs are eaten zero to four times a week.

• Wine is drunk in moderate (or low) amounts.

• Eliminate refined carbohydrates—avoid “enriched” foods.

Bottom Line: The Mediterranean diet is shown to be an anti-inflammatory diet, which helps fight diseases related to chronic inflammation, including metabolic syndrome. 

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutriitonist for Healthy Goods

References:

1. American Heart Association:  Mediterranean Diet 
2. Babio N, et al. Mediterranean diet and metabolic syndrome: the evidence. Public Health Nutr. 2009 Sep;12(9A): 1607-17.  

I’ve always heard breastfeeding burns something like 500 calories per day. That’s comparable to exercising for an hour every day! I’ll take it! However, in reality, I’m about 6 months into this exclusively breastfeeding gig, which is not easy might I add, and I’m slightly disappointed in something…the pregnancy weight isn’t melting right off as promised. Grrrr! I lost weight initially, but am still holding onto 10-12 pounds that just won’t budge. 

What is going on? Is the weight loss promise a big ‘ol myth? 

I did some digging to get to the bottom of this and found...

9 interesting tidbits about the impact of breastfeeding on mom's weight loss:   

1.  Research on this topic varies, but the one thing it has in common…the relationship between breastfeeding and losing the weight gained while pregnant remains unclear.  

2.  The results from a review of 35+ studies about breastfeeding and weight loss found the available evidence challenges the widely held belief that breastfeeding promotes weight loss. (1)

3.  On the other hand, according to the La Leche League, breastfeeding women who eat to appetite lose weight at the rate of 1.3 to 1.6 pounds per month in the first 4 to 6 months, but there is a wide variation in the weight loss experience of lactating women (some women gain weight during lactation). Women who continue breastfeeding beyond 4 to 6 months ordinarily continue to lose weight, but at a slower rate than during the first 4 to 6 months. (2) 

4.  Moms who exclusively breastfed lost more weight than moms who did not exclusively breastfeed. (3, 4)

5.  Breastfeeding mothers tend to lose more weight when their babies are three to six months old than formula-feeding mothers who consume fewer calories. (5) Another study of mothers at one month postpartum found that mothers who breastfed (either exclusively or partially) had slimmer hips and weighed less than women whose babies received only formula. (6)

6.  Frequency and duration matter. The more frequent you breastfeed and the longer you breastfeed (ie: number of months) is associated with more postpartum weight loss. (7)   

7.  Just exercising while breastfeeding does not promote weight loss as effectively as the combination of exercise plus decreasing calorie intake. (8) 

8.  Good news, gradual weight loss does not negatively affect milk production and exercise has little effect on breast milk composition. In fact, one study showed exercising women having a slightly higher milk volume. (9)  

9.  Losing weight quickly is not ideal anyway. According to Breastfeeding and Human Lactation, rapid weight loss should be avoided because fat-soluble environmental contaminants and toxins stored in body fat are released into the milk when caloric intake is severely restricted. I certainly don’t want that! (10) 

Bottom Line: Breastfeeding does help you lose the weight you gained during pregnancy, but breastfeeding in itself is not a weight loss program. Our bodies are not all equal and some breastfeeding women will respond differently to nursing than others. Losing weight will also require healthy eating and some exercise.

What about other moms out there...did breastfeeding help you lose weight? I’d love to hear your story.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1.  Neville CE et al.  The relationship between breastfeeding and postpartum weight change-a systematic review and critical evaluation.  Int J Obes (Lond).  2013 Jul 29.

2.  Subcommittee on Nutrition during Lactation, Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, Nutrition During Lactation Washington, DC: National Academy Press, 1991 p.15, 74, 140.

3.  Samano R, et al.  Effects of breastfeeding on weight loss and recovery of pregestational weight in adolescent and adult mothers.  Food Nutr Bull.  2013 Jun;34(2): 123-30.

4.  Baker JL et al.  Breastfeeding reduces postpartum weight retention. Am J Clin Nutr.  2008 Dec;88(6): 1543-1551.

5.  Dewey et al.  Maternal weight-loss patterns during prolonged lactation.  Am J Clin Nutr. 1993;58: 162-6.   

6.  Kramer, F. et al. Breastfeeding reduces maternal lower-body fat J Am Diet Assoc. 1993;93(4):429-33.

7.  Da Silva MD, et al.  Breastfeeding and maternal weight changes during 24 months post-partum:  a cohort study.  Matern Child Nutr.  2013 Aug 14.

8.  Lovelady C, et al.   Balancing exercise and food intake with lactation to promote post-partum weight loss.  Proc Nutr Soc.  2011 May;70(2):181-4. 

9.  Lovelady C. et al. Lactation performance of exercising women. Am J Clin Nutr 1990; 52: 103-1.

10.  Breastfeeding and Human Lactation. 3^rd Edition, Riordan, p. 440.