Paleo Diet Drama

We hear about nutrition trends and fad diets everyday. Some come and go, some are around for a while. Do any of them work???

The Paleo diet is one that's been around for a while. Some people are completely convinced, some increasingly skeptical. Do the research and decide for yourself what you think. Or read my current event paper and see what I found after doing some research!

 

The “Paleo Diet” is a popular nutrition trend commonly discussed in the media. Self proclaimed world leader and founder of the paleo diet movement, Loren Cordain, PhD. (2015), advertises that adopting the paleo diet may help you reduce your risk for chronic disease, lose weight, have more energy, and slow or reverse your autoimmune disease among other advantageous health and lifestyle benefits. The paleo diet is a nutrition plan based on that of our hunter-gatherer ancestors around 10,000 B.C. The diet is rich in lean meats, poultry, fish, fruits, vegetables, nuts, seeds, and eggs (Mullin, 2010). Because the Homo sapiens from which the diet is based had not developed agriculture, the diet excludes grains, legumes, and dairy (Frassetto, Schloetter, Mietus-Synder, Morris, & Sebastian, 2009).  Despite Cordain’s (2015) desirable claims, scientific research supporting the benefits of a Paleolithic diet is conflicting.

Frassetto, Schloetter, Mietus-Synder, and Sebastian (2009) conducted a study investigating the health benefits of a Paleolithic (paleo) diet. The outpatient, metabolically controlled study conducted at the University of San Francisco School of Medicine included six males and three females aged 26-50 years, whose BMI placed them in a slightly overweight, but not obese category (Frassetto et al., 2009).  Participants were fed three paleo meals and three paleo snacks for a period of ten days.  Meals were prepared and portioned by the clinical research center kitchen staff to ensure control. For three days prior to the diet, participants were instructed to eat their usual western diet. This was followed by seven “ramp up” diet days, which consisted of an increasingly high fiber and high potassium diet. Biochemical measurements such as glucose tolerance, insulin sensitivity, blood pressure (BP), lipid profiles, vascular reactivity, and electrolyte excretion rates were performed during the western diet phase to achieve baseline results (Frassetto et al., 2009). Baseline results were compared with those taken during and after consumption of the paleo diet plan.

Results showed that switching to the paleo diet lowered BP, reduced fasting plasma insulin levels, improved insulin sensitivity, reduced total cholesterol, reduced LDL levels, and reduced triglyceride levels, among other positive, potentially health improving results (Frassetto et al., 2009). While these results should strongly endorse the paleo diet, limitations of the study give pause to the actual meaning of the results. The study was limited because of the small sample size, but was justified by the authors because, “…[the authors] had an estimate of the effect-size and variability from [their] first subject for both changes in BP and in lipid profiles, and both suggested that 10 subjects would be a reasonable sample size” (Frassetto et al., 2009). Despite this questionable justification, even the broad age range of participants restricts the meaning of the results. Additional limitations delineated by the authors in the discussion include the heterogeneity of the test subjects and the lack of a control group. Finally, the study never reveals the western diet of the participants. The introduction of the article comments on the highly refined, processed food intake of the western diet, but never reveals a description of the actual diet of participants before starting the study. This is a major limitation that could significantly alter the meaning of the results. A participant that previously ate a diet of fast food and prepackaged items would likely show far greater metabolic improvements after switching to the paleo diet than would a participant who ate a diet rich in whole grains and legumes, vegetables, fruits, and lean meats. For the purpose of this study, both of these diets could be considered western, but are nothing alike: posing a noteworthy limitation. Assuming the results are valid even considering the aforementioned limitations, Frassetto et al., 2009 is restricted to short term outcomes.

Additional factors must be considered before claiming long term health benefits of a paleo diet. Regardless of short term metabolic improvements, inflammation can increase the risk for chronic illness (Nilsson, Winkvist, Johansson, Lindahl, Hallmans, Lenner, & Van Guelpen, 2013). Increased inflammatory factors brought on by a low carbohydrate, high protein diet, not considered by Frassetto et al., 2009 could negate the potential health benefits and lead to chronic illnesses such as cancer. A study conducted in northern Sweden through the Vasterbotten Intervention Programme researched the correlation of a low carbohydrate, high protein diet and incidence of cancer (Nilsson et al., 2013). The population based prospective cohort study included 62, 582 men and women. Low carbohydrate, high protein (LCHP) scores were established and measured in relation to incidence of various types of cancer. The LCHP score was determined for participants using Food Frequency Questionnaires and telephoned 24-hour recall follow ups to ensure accuracy. Follow up ranged from one day to 17.8 years, with an average of 9.7 years (Nilsson et al., 2013). Results showed no overall relationship between LCHP scores and cancer diagnoses and the study did not find that a low carbohydrate, high protein diet reduced the risk of cancer (Nilsson et al., 2013).

Scientific research has not yet proved the grand claims made by the proponents of the paleo diet. Both of the previously mentioned studies have limitations that threaten the validity of the results. While Nilsson, Winkvist, Johansson, Lindahl, Hallmans, Lenner, & Van Guelpen (2013) had a much larger sample size, the study did not exclude participants based on family history of cancer, possibly skewing results. More research must be done on the subject before valid conclusions can be drawn.

Before conducting any additional human research, a bench study should be performed to allow for adequate control and careful metabolic regulation. Ideally, such a study would include multiple groups consuming different variations of western and paleo diets. This could be followed by a sequential design study on human subjects using biochemical assays similar to those used by Frassetto et al., 2009 and with a specific paleo menu and control groups. A sequential study would exploit the best aspects of each study, combining longitudinal and cross sectional designs to study carefully chosen experimental and control groups for an extended period of time. Only after studies such as these have been properly executed will a valid answer exist as to the benefits or risks of consuming a paleo diet.

EWG's Dirty Dozen

So, you're walking through the produce section and trying to make a decision. To go organic, or not to go organic? That really is the question. Genetic modification, pesticide use, and organics are hot and highly controversial topics. Without getting into all of that chaos, try using this as your guide. 

The Environmental Working Group just came out with the new Dirty Dozen (and Clean Fifteen)!

Use it as a guide when you're not sure when to worry about pesticides in produce.

Cheers to a Healthier Happy Hour

The summer months are upon us and who doesn't love enjoying a cocktail in the sunshine? I'm not exactly sure if it's okay that a future dietician is about to rave about her favorite summer cocktail, but oh well. It's just so good. Now, it goes without saying that drinking should be done in responsible moderation, and never forget that Uber is just an iPhone swipe away.
With all that being said, you MUST try this (slimmed down) Pimm's Cup!
For a little background, I used to live in London, and a Pimm's Cup is a very English drink (starring the English liqueur, Pimm's). I apologize to all of my English friends for being a wanker and changing the
traditional version to this less sugary version.
It's really the easiest thing to make. I suggest adding whatever fruits you want to your Cup, but try to make sure you have a slice of cucumber, sprig of mint, and some kind of citrus. That being said, the more fruits the merrier because once you've finished the drink you can eat all the fruit (so it's healthy now, right?)
Pour an ounce and half of Pimm's into a tall glass with ice. Top the glass off with equal parts natural sparkling lemonade and soda water. Add any fruits you like, stir, and sip. Cheers!

How to Make Spaghetti Squash :)

It's no secret that I love pasta. All different kinds, all different sauces. For me, it's comfort food at its best. So what's a girl to do when you need your pasta fix, but don't want the crazy calorie count that comes with it?
SPAGHETTI SQUASH! I'm obsessed. It's so easy to make, goes perfectly with all the pasta sauces I love so much, and you can pretty much eat until your heart's content- after all it's just squash! Even when you're not craving pasta, spaghetti squash is a great way to add another veggie to your diet (remember, we can never get enough!)
Here's a step by step for simple and delicious spaghetti squash.
1. Pierce the squash several times with a large knife (so it doesn't explode in the microwave). Microwave it for about 10-12 minutes, then let it stand for about 5 minutes longer (it will be HOT). Check for doneness by sticking a fork directly into the skin. It should go in easily.
2. Once the squash has sufficiently cooled, cut it in half lengthwise.
3. Using a spoon, scoop out the seeds and pulp from the center and discard.
4. With a fork, slowly scrape out the squash. It will come out in thin "spaghetti" strands very naturally.
5. Top with your favorite sauce and enjoy!

YUM!

Gluten Free Frenzy

I'll speak for the greater Los Angeles area when I say that all things gluten free are taking over the food and nutrition world. Gluten free is everywhere. Bakeries have countless GF sweets, grocery stores have their GF products front and center, and in restaurants every other patron is asking for the GF menu choices. It's getting slightly out of control.
We know that true Celiac disease is no joking matter, but are most people demanding GF actually gluten sensitive? And on that note, do these GF patriots even know what gluten is???
Jimmy Kimmel hit the nail on the head with this one. You MUST watch this.
Jimmy Kimmel's Gluten Expose
I hope you laughed as hard as I did. 
For the record, gluten is composed of Glutenin and Gliadin, two proteins that are found in wheat flour. While we could argue that our diet is overly saturated with wheat products, at this time there is no solid research that proves gluten is "bad" for us. That being said, there are a lot of delicious grains (which just happen to be GF) that we should try to incorporate into our diets. Just like we eat many different fruits and veggies, why not eat many different grains?
Some GF grains include: amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, and teff. Oats do not contain gluten proteins, but unless they are labeled GF, they are nearly always contaminated from equipment that also processes gluten products.

Too much of a good thing?

Vitamin supplements are a hot topic. SO many people pop pills like their life depends on it. My biggest issue has always been the vitamin pill packs they sell at GNC. In case you've never seen them, they're about seven or eight pills per pack (all of which are unlabeled) and they come in all different packaging- do you need the RECOVERY pack, the STRENGTH pack, maybe the IMMUNITY pack???
The fact is that a lot of people buy and take these supplements knowing little to nothing about what they're putting into their bodies and what these pills are going to do to them. Because, sorry, no packet of pills is going to instantly give you strength, immunity, or recovery.

To make matters worse, the people who sell you these things at GNC or other supplement stores aren't required to have any medical or health knowledge whatsoever! And let's face it, they're running a business. Their job is to get you to buy the product, not to counsel you on your personal health choices.
I just read this article which is why all of a sudden I'm on a rant. As the article explains, it's completely possible to have way too much of a good thing.  Now obviously that's not to say that everyone who buys and takes these supplements has no idea what they're doing. If you, your physician, and your dietitian have done the research and make the informed decision that this packet of supplements is a good choice for you, then great!So read the article, read other things, and make your own opinion! The point is, be an informed consumer and be your own health advocate.

Power Breakfast Options

Sometimes it's easy to get stuck in a rut with your meal choices- especially for breakfast. You want your breakfast to be healthy so your day starts off on the right track. You need it to be fast because, let's face it, you're already late. Maybe you've already found a great breakfast option, but now that you've eaten it every morning for the past two years, the very idea of it makes you want to vomit. Here's a few alternative options that have worked for me:
Oatmeal with berries: Whole Foods Multigrain Hot Cereal with Flax is an instant 'oatmeal' that has no added sugar (instant oatmeal is delicious, but nearly all of them have sugar listed as one of the top three ingredients! Make sure to check your go-to brand). I add some cinnamon, flaxseed, and a little soy milk. Top with berries of your choice and this breakfast is ready in two minutes.
Cold cereal medley: My favorites are Kashi GoLean and Uncle Sam's. Together you get a lot of great textures and a very high fiber breakfast. Add some dried blueberries if you prefer your breakfast slightly sweeter.
Monster Green Smoothie: I throw in a few cups of fresh spinach, banana, and dollop of greek yogurt, ice, chia seeds, and a tablespoon of peanut or almond butter. It's delicious and protein packed. Plus, you start your day with some veggies.

When you start your day with a healthy breakfast, it's easier to make nutritious choices as the day goes on. Plus, these breakfast choices will give you way more energy than that donut in the break room will.

Drink More Water

This post is more for me than for you. I DEFINITELY don't drink enough water. There's a good chance that you don't either, so maybe this will remind both of us. If you feel even slightly thirsty, you're already dehydrated.
All life is cellular and our cells depend on water for everything they do. It's almost absurd how important water is to our overall health.
I think most of us are well aware of that, yet still, we walk around dehydrated all day. If you're anything like me, maybe you don't really like water. I've read so much material about ways to help people increase their water intake when they don't enjoy water. The most popular tips include adding a bit of fruit or drinking naturally sparkling water. None of these really help me much. I guess I never have sliced lemons and cucumbers around when I need them.
This is the part when I offer a suggestion that will actually work. Sadly I don't have one. Fail. Maybe there's no way to make drinking water more enjoyable for those of us who don't like it. The point is we need it, so drink it anyways.

Increase the Veg

Yesterday I ate salad with my dinner and I inhaled the lettuce as if I hadn't eaten a vegetable within a year. I'm fairly certain that I didn't even stop to breathe. Clearly my body was telling me that I need to eat more veg.
Eating healthy can be a daunting task, but making a conscious effort to boost your intake of daily vegetables is an easy way to start. Choose a wide variety of colors and textures to keep it interesting.

Recipe: Meatless Stuffed Peppers

I had a friend over for dinner the other night and made stuffed peppers with green salad. They were pretty amazing and so easy to make, so I thought I'd share the recipe!
For added enjoyment, enjoy alongside a nice bottle of red  ;)

before baking

2 large bell peppers (color of your choice)
1 large zucchini (diced)
1 large yellow onion (diced)
1 cup cherry tomatoes (diced)
4 cloves garlic (minced)
1/2 cup faro (uncooked)
1.5 cup brown lentils (cooked)
1/4 cup marinara sauce of your choice ( I used TJ's Organic Mushroom Spaghetti Sauce)
1 teaspoon chili flakes
Salt and pepper to taste
1 teaspoon shredded Parmesan cheese (optional)

Cut a whole around the stem of the peppers. Remove the stems and discard. Clean out all of the seeds and as much of the pith as you can. Preheat your oven to 350.
Saute the garlic, onion and zucchini until soft and slightly brown. Add the cherry tomatoes and allow them to cook until they start to wilt. Now add your cooked far, cooked lentils, marinara sauce, chili flakes, salt and pepper. Allow it all to cook for a few minutes so the flavors blend.
Stuff each pepper with the mixture, making sure you completely fill the pepper. Add a bit of Parmesan cheese to the top for presentation and flavor- or leave it out to keep the dish vegan.
Bake the peppers for 10 minutes until the pepper begins to soften.
Enjoy!

filling, delicious, and nutrient dense!