Making a List and Checking it Twice....

Question: I know fast food isn't good for me, but I just don't have time to cook! I work full time and I'm tired when I get home, so I feel like I have to choose between fast food or cold cereal. And cold cereal gets really old really quick? Any ideas?

Answer: Two words for you: PLAN AHEAD!!! This is truly the key to eating healthy. We all lead busy, crazy lives. I have a 1 year old, a 3 year old and a job. I know the meaning of the word "busy!" But, we have dinner at home at the dinner table most nights of the week. Believe me - it's not that I have any more energy or time than you do, it's simply because I do one thing: Plan ahead. Where I live, the ads come on Thursdays. I save the ads because what is on sale will play a role in what we will have for dinner the following week. I sit down on Saturday morning and come up with meals for the week. Looking at items on sale will give me ideas of things to make and I will also look on-line, in recipe books or in my recipe file. I then write down every day of the week and put a meal next to it. I know making dinner 7 nights a week may seem daunting or unrealistic. And I agree. We usually have at least 2 nights a week that we deem as "fend" nights where we eat leftovers from the previous meals. And if you eat out one night a week, that's okay.... as long as the other 6 are at home. So, that really only leaves ~4 meals a week you actually need to prepare. Now, that's doable! Especially if you use your crock pot (check out http://www.crockpot365.blogspot.com/ for ideas), 30-minute recipe ideas and other short-cuts. I make my grocery list as I write down our dinner meals and then I add some staple items of thing we eat for breakfast and lunch (cereal, milk, fruit, bread, etc.) And whala! The grocery list is complete! I go to the grocery store with one rule: Buy ONLY what is on my list! This will save you both time and money. Now, every night, you know ahead of time what's for dinner. Start it in the crock pot before you leave for work. If you live with someone, have an agreement that whoever gets home from work first starts dinner. If you know in advance that you're going to get home late, have that be a fend night.

So, plan ahead! And then enjoy a home-cooked meal nearly every night. Your wallet and your waist-line will thank you!

Do some Artificial Sweeteners stimulate your appetite?

Question: I heard that some artificial sweeteners, such as Aspartame, can be counterproductive in that they may have the effect of stimulating your appetite. Is this true?

Answer: Probably not the answer your looking for, but I don't know. The reason I post this inconclusive response is because there is still a lot of ongoing research in regards to artificial sweeteners. No, it has not been conclusively shown in any reputable research study that I am aware of that it stimulates the appetite. But I am also not aware that it has been conclusively shown that it doesn't either. We do know that a couple studies have shown that people that consume artificial sweeteners on a daily basis can still weigh more than their counter-parts. However, this may be for several reasons. It could possibly be that artificial sweeteners make you crave the "real thing" and people end up consuming high-sugar items in addition to the calorie-free alternatives. It could also be because they eat more to "make up" for the fact that they, for instance, drank a diet soda instead of a regular soda. I think we should all be aware of the amount of artifical sweetener we are consuming, but my opinion remains that artificial sweeteners on the whole are safe and are a good alternative to high-sugar, high-calorie foods for those that are diabetic as well as those that are trying to maintian weight and/or maintain a healthy weight.

Is Truvia really chemical free?

Question: Is Truvia really Chemical Free? Is it better than Splenda and the other artificial sweeteners?

Answer: Yes, Truvia is free of chemicals. It is made up of 3 ingredients: Erythritol, Rebiana and Natural Flavors. Let me predict the next question. What is Erythritol and Rebiana? Glad you asked! Erythritol is a naturally fermented sugar alcohol and Rebiana comes from the sweet leaf of the stevia plant (shown here). I would have no hesitation consuming Truvia myself or recommending it to my clients and patients as a way of enjoying sweet foods without consuming all the calories!

Weight Loss with hCG

Question: What do you know about people taking CHG for weight loss? I know several people that have tried it and they have all lost weight. However, I have several concerns. Taking anything intravenously seems drastic to me, as does injecting a pregnancy hormone. What are your thoughts? Go for it? Or avoid it like the plague?

ML from Seattle

Answer:
Dear ML,
In short, avoid it like the plague. But first, let's clarify a couple of things. First of all, I think you meant hCG, which stands for Human Chorionic Gonadotropin. And yes, this is a hormone produced by the placenta during pregnancy. When pregnant, this hormone helps to control the woman's metabolic functions. So, the theory is that the hormone can still help the individual lose weight by manipulating the metabolic functions when injected while you are not pregnant. And further, let me clarify the difference between an injection and something taken intravenously. While they both involve needles, an injection is nothing more than a shot -- similar to getting a flu shot. Taking something intravenously involves actually sticking a needle into your vein.

The diet works like this: Administer 125 iu of hCG daily via injection for 3 days. During this time, eat excessively. Following the third injection, consume a 500 calorie diet for the next 3 days and consume very little, if any carbohydrate. Then re-introduce carbohydrate in very small quantities. 1-2#/day weight loss is considered an average weight loss.

Why do I not like this diet? Well, first of all, I don't like any "diets." A diet is something that starts and stops. When you start, you lose weight. When you stop, you gain it back. Why put yourself through it? Secondly, I am definitely opposed to injection of synthetic hormones for the purpose of weight loss. You're right; it's drastic! Besides, with or without the injection, you're going to lose weight on a 500 calorie/day diet! Thirdly, I am totally opposed to diets that don't allow carbohydrate. Your body and brain, like it or not, is designed to need carbohydrate as it's main fuel source. While most of us should be consuming more whole grains instead of crackers and such for our carb intake, it is harmful to the body to avoid it all together and/or severely restrict it. And last, but not least, I copied a sample menu off one of the major websites touting this diet. Here is what it said (during the 500 calorie phase):

Breakfast: coffee or tea without sugar

Lunch: 100 grams of very lean meat along with 1 vegetable (you can pick from a short, specific list they provide) and a piece of melba toast. You may also have a piece of fruit, but you can only choose between an apple, orange, 1/2 grapefruit or small handful of strawberries.

Dinner: Same as lunch. 1Tablespoon of milk is allowed every 24 hours.

So, ML, while you may know people that have been successful with this diet, I bet you money that you talked to them recently. Talk to them a year from now, or even a few months from now. The weight loss won't be permanent because it's totally unrealistic to stick to this kind of regimen.

If you have a question for My Personal Dietitian, please write to me at mypersonaldietitian@gmail.com

Fish Oil

Question: I have seen some positive studies etc. on fish oils and DHA an EPA, but haven't had much success in finding dosing when using this a supplement. Have you seen anything lately?

Answer: If you do not have heart disease and like to eat fish, you can gain the benefits of fish oil just fine without a supplement. The American Heart Association recommends eating fish at least twice a week. Fish particularly high in omega-3 fatty acids include mackerel, herring, albacore tuna, lake trout, sardines and salmon. However, if you would like to take fish oil supplements, the American Heart Association offers the following guidelines:

Summary of Recommendations for Omega-3 Fatty Acid Intake

Patients without documented coronary heart disease (CHD):
Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts).

Patients with documented CHD
Consume about 1 g of EPA+DHA per day, preferably from fatty fish. EPA+DHA in capsule form could be considered in consultation with the physician.

Patients who need to lower triglycerides
2 to 4 grams of EPA+DHA per day provided as capsules under a physician’s care.

Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care. High intakes could cause excessive bleeding in some people.

Hope this helps!

If you have a question, please write to me at mypersonaldietitian@gmail.com