Pumpkins: A Nutritious Treat on Your Doorstep

Submitted by: Amy Sercel MS RD CD

Edited by: Marcia Bristow MS RDN CSSD CD

Halloween has come and gone, and Thanksgiving is right around the corner.  This is the time of year for cooler days and longer nights illuminated by Jack-o-lanterns on every doorstep.  Carving pumpkins is a creative way to celebrate the season with your family and friends, but did you know these decorations can also make a healthy snack?  Pumpkins are delicious, low in calories, and full of vitamins, minerals, and fiber.  One cup of mashed pumpkin contains 49 calories and 2.7 grams of fiber, as wells as 10% of your daily need for iron, 12% of your daily need for potassium, and 80% of your daily need for vitamin A.¹

Some cultures use pumpkins to lower blood sugar.  In China, India, Argentina, Brazil, and Mexico, you can find herbal medicines made with pumpkin that are used to treat early diabetes.  These herbal medicines contain pumpkin fiber, which has been shown to help control blood sugar levels and manage some symptoms of diabetes.  One typical symptom of diabetes is increased thirst caused by high blood sugar, followed by increased urination.  When patients with diabetes were given daily supplements of pumpkin fiber, however, they reported lower blood sugar levels and less frequent urination than patients who were not taking supplements.²

Even if you don’t have diabetes, pumpkins have many potential health benefits.  Pumpkins’ deep orange color shows that they are full of the antioxidant beta carotene, which is converted to vitamin A in your body and can keep your eyes healthy as you get older.³ Eating pumpkin will also help you make sure you’re getting enough potassium, which is related to lower blood pressure, decreased risk of heart disease, and decreased risk of developing osteoporosis.⁴

While you’ve probably eaten pumpkin in pies, muffins, and other desserts, you can enjoy pumpkin in many forms! 

• Try some pumpkin oatmeal
• Snack on a pumpkin smoothie
• Warm up with some pumpkin soup
• Have some pumpkin pasta sauce for dinner

All these recipes can conveniently be made by using canned pumpkin puree and enjoyed even when pumpkins are not in season. If you use canned pumpkin, double check the label to make sure you didn’t accidentally grab pumpkin pie filling.  This will have added sugar, which increases the calorie content, and may not be good in a savory dish. 

Although canned pumpkin is convenient, try cooking it up yourself by following these directions.

If you do use a whole pumpkin, don’t forget to roast the seeds.  Pumpkin seeds make another nutritious treat, with a ¼ cup serving providing 180 calories, 9 grams of protein, and 3 grams of fiber.⁵ No matter which way you eat it, pumpkin is a delicious vegetable that makes a colorful addition to any meal!

References:

1.         USDA Agricultural Research Service. Basic Report: 11423, Pumpkin, cooked, boiled, drained, without salt. National Nutrient Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/foods/show/3142?manu=&fgcd=&ds=. Accessed October 27, 2016.

2.         Adams GG, Imran S, Wang S, et al. The hypoglycaemic effect of pumpkins as anti-diabetic and functional medicines. Food Res Int. 2011;44(4):862-867. doi:10.1016/j.foodres.2011.03.016.

3.         Pumpkin: Health Benefits and Nutritional Breakdown - Medical News Today. http://www.medicalnewstoday.com/articles/279610.php. Accessed October 27, 2016.

4.         Potassium. University of Maryland Medical Center. http://umm.edu/health/medical/altmed/supplement/potassium. Accessed October 27, 2016.

5.         U.S. Department of Agriculture. 45043247, Organic Pumpkin Seeds, UPC: 725439949477. USDA Agricultural Research Service. https://ndb.nal.usda.gov/ndb/foods/show/40768?manu=&fgcd=&ds=. Accessed October 27, 2016.

Fact or Fiction: Can Bananas Cure Diarrhea?

Submitted By Amy Sercel MS RD CD

Edited By Marcia Bristow MS RDN CSSD CD

Diarrhea is an uncomfortable topic.  People don’t really like to talk about it, even though everyone usually gets it a few times each year.  You might come down with diarrhea if you get the stomach flu, eat something you’re allergic or intolerant to (especially in the cases of lactose intolerance or celiac disease!), or eat food that’s contaminated with bacteria.¹ Diarrhea usually goes away on its own after a few days, but if it lasts for more than a week you should definitely see your doctor to make sure you don’t need antibiotics to fight off an infection.

Although many factors can lead to diarrhea, the discomfort it causes is basically a result of too much water in your intestines.  This can happen when water moves into your bowels to dilute the substance that’s giving you trouble, or when your intestinal cells secrete more fluid than usual because they’re irritated by bacteria or an allergen.² Either way, diarrhea will make you lose a lot of fluid, which can lead to dehydration and electrolyte imbalances.  When you’re experiencing diarrhea you should drink between eight and ten 8-ounce glasses of water each day and snack on foods that contain salt and potassium to make sure you stay hydrated until everything is back to normal.^1,3

In addition to drinking plenty of water, temporarily following the BRAT diet can also help you feel better.  This diet suggests eating bananas, rice, applesauce, and toast, which are all bland foods that contain a type of fiber known as indigestible starch.  This starch slows down digestion so you are able to absorb more water, vitamins, and minerals, and will not find yourself heading to the bathroom as often.  Indigestible starch also provides food for the “good” bacteria in your intestines, promoting their growth and helping to get rid of any “bad” bacteria that might be making you sick.^3,4

Bananas in particular are a well-known home remedy for diarrhea.⁵ One study found that patients with diarrhea improved within just 24 hours of eating a banana.  They were also less likely to need IV fluids for rehydration and recovered more quickly than patients who didn’t eat bananas.³ Since one banana contains about 422 mg of potassium, they also help prevent any electrolyte imbalances that can result from the loss of fluids and nutrients that goes along with diarrhea.^1,6

Some people suggest eating banana flakes or chips when you have diarrhea.  A ½ cup serving of dried bananas has more fiber and potassium than a fresh banana, so they can be a great alternative if you don’t want a fresh banana.  Banana flakes are very small pieces of dried bananas that you can mix into the batter of a baked good, or drink in a smoothie or glass of water.  They’re given to hospital patients with diarrhea and have been shown to help treat diarrhea in patients receiving tube feedings.⁷ If you want to try banana flakes, you can buy them online.  Depending on the brand you get, you might need to eat 4 tablespoons to get the equivalent of one banana.⁸ Follow the directions on the package to make sure you’re getting the right serving size of banana flakes.

If you decide to try banana chips instead of flakes, remember that banana chips are usually deep fried and sprinkled with sugar, which can worsen diarrhea and adds to their calorie content.^6,9 A ½ cup serving of store-bought banana chips might have 176 calories, 10 grams of saturated fat, and 12 grams of added sugar!¹⁰ On the other hand, a medium fresh banana or 4 tablespoons of banana flakes have between 80 – 100 calories, less than half a gram of fat, and no added sugar.^6,8  If you do want to eat banana chips, try baking them yourself to avoid the added sugar and fat.  Even if you’re not coming down with diarrhea, snacking on homemade banana chips or adding some banana flakes to your yogurt or smoothie can be a great way to get more potassium and fiber into your diet.

References:

1.         When you have diarrhea: MedlinePlus Medical Encyclopedia. https://medlineplus.gov/ency/patientinstructions/000121.htm. Accessed October 18, 2016.

2.         Whyte LA, Jenkins HR. Pathophysiology of diarrhoea. Paediatr Child Health. 2012;22(10):443-447. doi:10.1016/j.paed.2012.05.006.

3.         Rabbani GH, Teka T, Zaman B, Majid N, Khatun M, Fuchs GJ. Clinical studies in persistent diarrhea: Dietary management with green banana or pectin in Bangladeshi children. Gastroenterology. 2001;121(3):554-560. doi:10.1053/gast.2001.27178.

4.         Mitsou EK, Kougia E, Nomikos T, Yannakoulia M, Mountzouris KC, Kyriacou A. Effect of banana consumption on faecal microbiota: A randomised, controlled trial. Anaerobe. 2011;17(6):384-387. doi:10.1016/j.anaerobe.2011.03.018.

5.         Mom’s Advice Is Still the Best for Treating Diarrhea - Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/2014/12/moms-advice-is-still-the-best-for-treating-diarrhea/. Accessed October 18, 2016.

6.         Campbell M, Campbell M. Nutrition of Bananas vs. Dehydrated Bananas. LIVESTRONG.COM. http://www.livestrong.com/article/534188-nutrition-of-bananas-vs-dehydrated-bananas/. Accessed October 18, 2016.

7.         Emery EA, Ahmad S, Koethe JD, Skipper A, Perlmutter S, Paskin DL. Banana flakes control diarrhea in enterally fed patients. Nutr Clin Pract Off Publ Am Soc Parenter Enter Nutr. 1997;12(2):72-75.

8.         Nana Flakes 100% Pure Banana Flakes Banana Medical Food Powder. Amazon.com. https://www.amazon.com/Flakes-Banana-Medical-Powder-Pound/dp/B00T3JTZUA?th=1. Accessed October 18, 2016.

9.         Are Banana Chips Healthy? http://healthyeating.sfgate.com/banana-chips-healthy-3697.html. Accessed October 18, 2016.

10.       Oliver LM, Oliver LM. Dried Banana Chips Nutrition. LIVESTRONG.COM. http://www.livestrong.com/article/338951-dried-banana-chips-nutrition/. Accessed October 18, 2016.

Sports Nutrition for Young Athletes

Submitted By: Amy Sercel MS RD CD

Edited By: Marcia Bristow MS RDN CSSD CD

Throughout professional sports the impact of nutrition on athletic performance is becoming more and more obvious.  Sports dietitians work at every level to create meal plans that keep athletes energized during competitions and help them recover quickly afterwards.^1,2 Although children and adolescents do not usually train as intensely as professional athletes, nutrition plays an equally important role in their athletic performance and overall health.

Unfortunately, children and adolescents tend to have busy schedules that may not leave much time for a nutritious meal between activities.  On top of this, food preferences, social pressure, and the availability of energy-dense snacks might prevent your child or adolescent from selecting the most nutritious option. Luckily, there are a few things you can keep in mind when deciding how best to fuel your young athlete.

Calories

Children and adolescents’ calorie needs vary based on their age, gender, and physical activity level.  In general they need between 2000 and 3000 calories each day just to grow and stay healthy.  For example, a 16-year-old boy who plays hockey will need about 2500 calories to sustain his growth and an additional 940 calories per hour of hockey, bringing his needs close to 3500 calories per day!¹

With calorie needs this high, you may not be surprised to learn that many young athletes do not actually meet their needs each day.  As a result, they may feel fatigued or be unable to reach their peak athletic performance.^1,3 An inability to meet their energy needs also puts athletes at risk for long-term health problems.  Female athletes in particular may be at risk for the Female Athlete Triad, when unmet energy needs lead to hormonal changes that cause irregular menstruation and decreased bone density.⁴ A Registered Dietitian or Certified Specialist in Sports Dietetics can calculate your child’s calorie needs and provide suggestions to help make sure he or she is eating enough.

Carbohydrates

While “carbohydrates” typically conjure an image of bread, pasta, and potatoes, foods like fruits, vegetables, beans, and dairy products are also good sources of carbs.  Many young athletes do not eat enough carbohydrates to properly fuel their workout, which can lead to fatigue and the use of protein for energy during exercise.³ Athletes’ needs vary depending on the intensity of their workout, but in general they need at least 55% of their calories to come from carbs.^3,4 A sports dietitian can give your child a specific recommendation based on his or her activity level.

Protein

Protein is crucial for maintaining and building muscle mass.  Most athletes are able to meet their protein needs through whole foods despite the fact that athletes need more protein than sedentary people.⁴ If an athlete is not eating enough calories, though, their body will use protein for energy during exercise instead of using it to repair muscles.¹ Eating protein as soon as possible after exercise will enhance muscle recovery, helping your child further improve athletic performance.⁵ Yet another reason why it is crucial to make sure a young athlete is getting enough calories!

As with carbohydrates, athletes’ protein needs will vary depending on the intensity of their training.  A registered dietitian can give you a specific recommendation, but in general a young athlete should be getting about 1.4 g of protein per kilogram of body weight each day.³

Fat

Dietary fat provides calories for young athletes in addition to keeping their cells working properly.  Certain vitamins (A, D, E, and K) also require fat to be absorbed during digestion.  It’s recommended that between 20-30% of a young athlete’s calories come from fat.  Unsaturated fat from sources such as olive oil, avocadoes, salmon, and nuts should be emphasized over saturated fat from fatty cuts of meat, cheese, pizza, and desserts.³ Young athletes should also try to avoid trans fat from processed foods and pastries, as this has been shown to both raise “bad” LDL cholesterol and lower “good” HDL cholesterol levels.

Supplements

Your child may be tempted to try a sports supplement based on a recommendation from a friend or a promotion by a professional athlete, but in general young athletes do not need any supplements.  If an athlete’s calorie needs are met with a balanced diet, his or her protein needs are likely also met.  One particularly popular protein supplement, creatine, is not recommended for anyone below the age of 18 due to its potential side effects.⁴ Additionally, most children and adolescents don’t need to rehydrate with a sports drink after exercise.  Sports drinks are only beneficial during an extended period of intense exercise because the sugar in them helps maintain the athlete’s blood sugar levels.  Otherwise, sports drinks tend to provide empty calories that can lead to weight gain if they are consumed too often.⁵ Instead, try a glass of chocolate milk after exercise for a good source of protein, carbs, and calcium. 

A well planned, balanced diet is vital for helping a young athlete meet his or her performance goals and grow into a strong, healthy adult!  Offering a variety of fruits, vegetables, whole grains, and lean protein is a great way to start encouraging your athlete to make nutritious choices.  If you’re concerned about the foods your child is eating, meet with a registered dietitian to learn specific recommendations and see they compare to your child’s current diet. 

References:

1.         Cotugna N, Vickery CE, McBee S. Sports Nutrition for Young Athletes. J Sch Nurs. 2005;21(6):323-328. doi:10.1177/10598405050210060401.

2.         Heil N. The Secret Food of Athletes: Inside the Olympic Training Center’s Nutrition Lab. Outside Online. http://www.outsideonline.com/1914301/secret-food-athletes-inside-olympic-training-centers-nutrition-lab. Published March 7, 2013. Accessed October 10, 2016.

3.         Sports Nutrition for Young Athletes: Vital to Victory. http://www.todaysdietitian.com/newarchives/tdmarch2008pg44.shtml. Accessed October 10, 2016.

4.         Nemet D, Eliakim A. Pediatric sports nutrition: an update. Curr Opin Clin Nutr Metab Care. 2009;12(3):304-309. doi:10.1097/MCO.0b013e32832a215b.

5.         Fitness C on N and the C on SM and. Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate? Pediatrics. 2011;127(6):1182-1189. doi:10.1542/peds.2011-0965.

Drinking Your Calories

 

Submitted By: Amy Sercel MS RD CD

Edited By: Marcia Bristow MS RDN CSSD CD

No matter where you look, alcohol is a common part of our culture.  In 2014, each Vermonter drank about 3 gallons of pure alcohol, or about 76 drinks!¹ As it makes such a frequent appearance in our lives, it’s natural to be curious about how exactly alcohol impacts overall health.  It turns out that the answer is pretty complicated!

The impact of alcohol on long-term health really depends on the disease in question and the amount of alcohol you drink.  Studies suggest that moderate drinking, which is no more than one drink per day for women and two drinks per day for men, might reduce your risk for heart disease and stroke, and may increase overall quality of life.² On the other hand, heavy drinking, defined as two or more drinks per day for women and three or more for men, increases your risk for cancer of the colon, rectum, breast, mouth, throat, and liver.³ Excessive drinking, defined as more than four drinks per day for women and more than five drinks per day for men, is known to damage brain function and memory in both the immediate and long term.⁴

In the short term, the effects of drinking are less positive.  Alcohol reduces your ability to absorb some vitamins and minerals, especially the B vitamins, calcium, iron, zinc, and vitamins A, D, and E.  Alcohol metabolism also uses up some B vitamins, so drinking a lot can put you at risk for a deficiency – this is especially bad if you are physically active, because B vitamins play an enormous role in energy metabolism.⁵ If you drink heavily, you should make sure you are getting enough of these nutrients either through foods or supplements, and think about asking your doctor to check your levels at your next appointment.  Additionally, drinking can also lead to drops in blood sugar, so if you have diabetes it is especially important to make sure you eat while you drink and check your blood sugar consistently.⁶ Lastly, alcohol will make you dehydrated and interrupt your sleep cycles, so you will not sleep as deeply after a night of drinking.⁷

On top of all that, alcohol can really get in the way of weight maintenance and weight loss goals.  One standard drink contains about 100 calories just from alcohol.  One standard drink is either 12 ounces of beer at 5% alcohol by volume, defined as the amount of ethanol alcohol in a drink and abbreviated ABV, 5 ounces of wine at 12% ABV, or 1.5 ounces of liquor at 40% ABV.⁴ When you consider that the alcohol content of most craft beers ranges from 6-10% ABV, your 12-ounce bottle might actually hold two drinks!  Mixed drinks usually contain 3 ounces of liquor, or two standard drinks.  The amount of calories in a mixed drink will vary depending on how it’s made and what it’s mixed with, but it will definitely have additional calories from sugar and fat. 

The Dietary Guidelines for Americans consider alcohol to be “discretionary” calories, or the calories you can eat after you’ve met your daily need for vitamins, minerals, carbohydrates, protein, and fat.  Discretionary calories could mean a dessert or sweet snack.  It isn’t a good idea to limit your food intake to “save” calories for alcoholic drinks.  Doing that can worsen nutrient deficiencies, lead to low blood sugar levels, and prevent you from getting the right amount of carbohydrate, protein, and fat to stay healthy.  Instead, plan ahead and use your day’s discretionary calories for a drink. 

If you do choose to drink alcohol, keep these tips in mind:

• Drink in moderation: for women, this means one standard drink per day, and two standard drinks for men.
• Take note of the alcohol content of your drink.  If beer has more than 5% ABV or wine has more than 12% ABV, make sure to pour yourself a smaller glass or share your drink with someone else.
• Sip your drink to make it last longer.

While alcohol consumption that follows the recommendations can fit into a healthy meal plan, it is not a necessary part of the diet.  Especially if you’re hoping to lose weight, make sure you enjoy your drinks in moderation.  Focus on eating enough fruits, vegetables, lean protein, and whole grains, and make sure you haven’t eaten more calories than you need before you decide to drink!

References:

1.         Total alcohol consumption per capita by U.S. state 2014 | Statistic. Statista. https://www.statista.com/statistics/442848/per-capita-alcohol-consumption-of-all-beverages-in-the-us-by-state/. Accessed September 28, 2016.

2.         Sayed BA, French MT. To your health!: Re-examining the health benefits of moderate alcohol use. Soc Sci Med. 2016;167:20-28. doi:10.1016/j.socscimed.2016.08.034.

3.         Cao Y, Giovannucci EL. Alcohol as a Risk Factor for Cancer. Semin Oncol Nurs. 2016;32(3):325-331. doi:10.1016/j.soncn.2016.05.012.

4.         2015-2020 Dietary Guidelines - health.gov. https://health.gov/dietaryguidelines/2015/guidelines/. Accessed September 28, 2016.

5.         DiPlacido L. What Are the Effects of Alcohol on Vitamins & Minerals? LIVESTRONG.COM. http://www.livestrong.com/article/375909-what-are-the-effects-of-alcohol-in-vitamins-minerals/. Accessed September 28, 2016.

6.         American Diabetes Association 1701 North Beauregard Street, ria, 1-800-Diabetes V 22311. Alcohol. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/alcohol.html. Accessed September 28, 2016.

7.         Roehrs T, Roth T. Sleep, Sleepiness, and Alcohol Use. http://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm. Accessed September 28, 2016.

Eat for Your MIND

Submitted By Amy Sercel MS RD CD

Edited By Marcia Bristow MS RDN CSSD CD

Are you looking for a diet that will be good for your brain and heart, could help you lose weight, and is easy?  Look no farther!  The US News and World Report recently rated the MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet the easiest diet to follow and the second best overall diet after the DASH diet.  The MIND diet was originally designed to reduce the risk of Alzheimer’s disease and dementia, but has also been rated well for heart health, weight loss, and diabetes.^2,3

The MIND diet is a combination of the Mediterranean and DASH diets.  While each of those diets has been shown to keep your mind healthy as you age, neither was specifically intended to prevent dementia.  Enter the MIND diet, which pulls together certain aspects of each diet to form one meal plan especially designed to keep your brain healthy.  One study found that people who followed the MIND diet more strictly scored the same as someone 7 ½ years younger than them on cognitive function tests.⁴

The MIND diet focuses specifically on foods and nutrients known to decrease inflammation and slow the loss of brain cells.^4,5 Some of the foods it highlights are high in Vitamin E and the essential fatty acid DHA, which are both antioxidants known to protect the brain.  The diet is ultimately designed to help you shift towards eating more unsaturated fats and less saturated and trans fat.⁵ 

If you’re interested in following the MIND diet, its recommendations are straightforward.  They are based on a 2000 calorie meal plan, so if your energy needs are higher or lower, speak to a registered dietitian who can adjust your serving needs.  According to the meal plan, you should eat: ^{1, 4}

• Three servings of whole grains per day.  One serving of grains would be a slice of bread, a cup of dry cereal, or ½ cup of cooked rice, pasta, or hot cereal.  Eat oatmeal for breakfast and a sandwich on whole wheat bread for lunch and you’ve met this recommendation!
• Six servings of leafy green vegetables per week.  This means nearly every day, aim to include two cups of spinach, kale, dark green lettuce, cabbage, or broccoli in your diet.  Try a salad as an appetizer for dinner!
• At least one serving of other vegetables per day.  A serving of vegetables is about 1 cup.  Adding veggies to your sandwich, snacking on hummus and carrots, or pureeing vegetables to add to a soup or sauce are all great ways to do this.
• At least two servings of berries per week.  Unlike the DASH or Mediterranean diets, the MIND diet singles out blueberries for their antioxidant properties.  A serving of fresh fruit is 1 cup.
• One serving of fish and two servings of poultry per week. A serving of meat, fish, or poultry is 3 ounces (about the size of a deck of cards or the palm of your hand).
• Three servings of beans per week. One-quarter cup of cooked beans is considered equal to 1 ounce of meat, so one serving of beans is about ¾ cup of cooked beans.  Add beans to a salad, or use them to replace meat in a taco or wrap.
• Five servings of nuts per week. One serving of nuts weighs ½-ounce – if you’re eating almonds, this equates to about 11 almonds.  Nuts are high in calories because of the unsaturated fat they contain, so it’s important not to go overboard when you snack on them!
• One glass of wine per day. The calories in wine, and any alcoholic beverage, can add up quickly!  If you choose to follow this recommendation, make sure you limit yourself to one 5-fluid ounce glass, or about ½ cup, each night, and that you aren’t eating more calories than you need to maintain a healthy weight each day.

Like all diets, the MIND diet also suggests that you limit some foods:⁴

• Eat less than four servings of red meat per week.
• Eat a 1 ½-ounce serving of cheese less than once a week.
• Eat fried or fast food less than once per week.  As a rule, the less fried and fast food you eat, the better.  A cheeseburger with large fries and a soda contains over 1000 calories, so it will be hard to stay within your calorie limit on any day you eat fast food.⁶ If you do go out for fast food, stick with a quarter-pound hamburger or a grilled chicken sandwich, a small order of fries, and water instead of soda.
• Pastries or other sweets should be enjoyed less than five times per week.  As with fast food, when eating sweets, the fewer you eat, the better.  Since most desserts come in huge servings, you could try splitting one with a friend!  If you do want a sweet treat, eat ¼ cup of ice cream, two 2-inch cookies, or a ½-inch wide slice of cake.⁷  
• Use less than one tablespoon of butter each day.  Use olive oil instead, but make sure to limit your overall intake to about 5-7 teaspoons per day.⁸

The MIND diet was rated the easiest diet to follow because these recommendations are so flexible.  You can still enjoy sweets, fast foods, and red meats, but less often and in smaller portions than with the standard American diet.  Even better, you don’t have to follow the diet strictly to get some benefit from it!  Researchers found that even people who had “moderate” adherence to the diet lowered their risk of developing Alzheimer’s by 35% compared to those who did not follow the diet at all.^2,4 This factor really separates the MIND diet from the Mediterranean and DASH diets; to get significant health benefits from those diets, it looks like you have to follow them pretty carefully.⁴

If you’re in the mindset of trying the MIND diet, start out by making a few changes at a time.  Just remember not to go overboard with some of the higher-calorie recommendations, such as adding nuts and wine to your diet.  Having a good idea of the number of calories you need to maintain a healthy weight and the number of calories you eat every day will allow you to plan a nutritious diet that incorporates some of the MIND diet’s suggestions without leading to weight gain.  In the end, it could be a great step for maintaining your brain, heart, and overall health!

References:

1.         Miller JT. The New MIND Diet May Help Prevent Alzheimer’s. The Huffington Post. http://www.huffingtonpost.com/jim-t-miller/the-new-mind-diet-may-hel_b_10435866.html. Published 52:14 400AD. Accessed August 25, 2016.

2.         MIND diet repeatedly ranked among best: Included seven times in U.S. News & World Report’s 2016 “Best Diets.” ScienceDaily. https://www.sciencedaily.com/releases/2016/01/160105134102.htm. Accessed August 22, 2016.

3.         MIND Diet: What To Know | US News Best Diets. http://health.usnews.com/best-diet/mind-diet. Accessed August 22, 2016.

4.         Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimers Dement J Alzheimers Assoc. 2015;11(9):1007-1014. doi:10.1016/j.jalz.2014.11.009.

5.         Food for Thought: The MIND Diet — Fighting Dementia With Food - Today’s Dietitian Magazine. http://www.todaysdietitian.com/newarchives/090115p28.shtml. Accessed August 22, 2016.

6.         Urban LE, Roberts SB, Fierstein JL, Gary CE, Lichtenstein AH. Temporal Trends in Fast-Food Restaurant Energy, Sodium, Saturated Fat, and Trans Fat Content, United States, 1996–2013. Prev Chronic Dis. 2014;11. doi:10.5888/pcd11.140202.

7.         Authority U of WH and C. Sweets and Desserts. UW Health. http://www.uwhealth.org/living-with-diabetes/sweets-and-desserts/10208. Accessed September 9, 2016.

8.         All about Oils. Choose MyPlate. https://www.choosemyplate.gov/oils. Published February 24, 2015. Accessed August 30, 2016.

Stressed About Weight

Submitted By: Amy Sercel MS RD CD

Edited By: Marcia Bristow MS RDN CSSD CD

Losing weight is stressful!  Whether you’re counting calories, craving a dessert that you swore you’d given up, or trying to fit in a run before dinner, losing weight can feel like another item on an ever-growing to-do list.  The feeling can be even worse when you aren’t seeing any results despite all of your hard work.  Unfortunately, the stress you feel about weight loss could actually be one of the reasons that losing weight is so tough.

Your body makes a lot of hormones that regulate appetite and weight.  These hormones are impacted by stress levels.  One of the most influential of these is cortisol, a hormone that’s released when you are stressed.  Today, the body responds to emotional stress in a similar way to when our ancestors literally had to fight off or run away from predators to survive.  This is called the fight-or-flight reflex.  This reflex would cause humans’ bodies to release cortisol, which in turn would raise blood sugar levels to provide the muscles with enough energy to run away from whatever caused the stress.  This energy was used up by literally running away from predators.  Today, your body still has the same reaction to stress, but the situation has changed.  Cortisol is still released and blood sugar levels rise up, but the need for energy isn’t there.  Instead, the additional calories released are stored as fat. ¹

At the same time, the human body is able to store calories as fat very efficiently because our ancestors had to hunt and gather food.  After successful hunts, food was plentiful and early humans were able to eat their fill, but there were also times when food was scarce.  When this happened, our ancestors’ metabolisms would slow down and their bodies would depend on stored fat for energy.  Without this metabolic slow-down, it’s likely that our ancestors would have starved when food was harder to come by.

Today, we are fortunate not to have times of famine.  Unfortunately, the combination of stress, the amount of food available, and sedentary lifestyles provide an ideal situation for storing extra calories as fat.  When you are stressed your body releases cortisol, which not only slows your metabolism and promotes the storage of fat, but also increases your hunger for foods high in fat and carbohydrates.  For the early human, this process would provide enough energy to fuel the fight-or-flight reflex.  Today, when high-calorie foods are so plentiful, it only makes losing weight more difficult.¹

On top of all that, your body produces other chemicals in response to both stress and dieting that will drive you to crave comfort foods.  For example, when you go more than three hours without eating, your body produces the hormone ghrelin, and as a result you will crave refined carbohydrates.² Eating these foods triggers your brain to release dopamine, which makes you feel happy but also reinforces the craving.  Ultimately, this leads to a cycle where stress leads to cravings for both refined carbohydrates and the happiness you feel when you eat them.²

So, with all of these hormones working against your goals, is weight loss even possible?  Yes!  Studies have shown that eating small meals containing a variety of complex carbohydrates and protein can prevent ghrelin levels from rising and causing carbohydrate cravings.  It is also important not to skip breakfast and to eat regularly.^1,3 Tune into your hunger using mindful eating strategies: eat food you like when you’re hungry and stop when you are satisfied.  Mindful eating is known to help with weight loss - people who practice it are less likely to crave food in response to stress or to regain weight after ending a weight loss program.²

In addition, reducing the overall stress in your life will help both your mental and physical health!  Try some of these tips:⁴

1.     Get enough sleep: Adults need 7-9 hours of sleep each night.  Feeling tired can make it harder to think clearly, which definitely promotes stress!  A regular sleep schedule, when you go to sleep and wake up at about the same time each day, will help you sleep better, too.

2.     Be physically active: this can be a great way to take your mind off a stressful experience.  Physical activity also releases endorphins in your brain, making you feel happier.

3.     Spend time with other people: laughing, hearing about someone else’s day, or problem solving with a friend can be the perfect way to relax.

4.     Make a schedule: block out time to yourself, time with friends, and time to engage in physical activity! Having a routine can also eliminate the stress of finding time to fit in everything you want to do each day.

The food you eat shouldn’t be another stress in your life!  Choose whole grains, lean proteins, fruits, and vegetables, and don’t stress yourself out by restricting a food you really want.  Instead, take a mindful eating approach by eating when you are hungry, paying attention as you eat, and stopping when you are satisfied.  This way, eating will remain the enjoyable experience that it was meant to be!

References:

1.         Villacorta M. Eating Free: The Carb-Friendly Way to Lose Inches, Embrace Your Hunger, and Keep the Weight Off for Good. Deerfield Beach, FL: Health Communications, Inc; 2012.

2.         Mason AE, Epel ES, Aschbacher K, et al. Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite. 2016;100:86-93. doi:10.1016/j.appet.2016.02.009.

3.         Jakubowicz D, Froy O, Wainstein J, Boaz M. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids. 2012;77(4):323-331. doi:10.1016/j.steroids.2011.12.006.

4.         Stress Management: How to Reduce, Prevent, and Cope with Stress. http://www.helpguide.org/articles/stress/stress-management.htm. Accessed June 29, 2016.