Curbing Cravings with MealEnders @ FNCE

By Monica Inman

A few weekends ago, I attended the Food & Nutrition Conference & Expo (FNCE), the largest meeting for nutrition professionals in Philadelphia, PA. Over 10,000 registered dietitian nutritionists, nutrition science researchers, policy makers, health-care providers and industry leaders attend the annual meeting. Various events, educational sessions, and over 300 exhibits are available to attend during the conference. Not going to lie, I spent the majority of my time at the expo hall where the exhibits were displayed because who doesn’t like free samples!

One exhibitor that sparked my attention was MealEnders. MealEnders provide signaling lozenges that control appetite, curb cravings, and stop overeating at the end of meals. They are the perfect option for those who need a “pill or quick fix” to avoid overeating. The MealEnder looks like small, hard candy to trick your mind into thinking you actually had your dessert. The outer coating of the lozenge gives a sweet, creamy flavor to finish off a meal and satisfy cravings. The outer layer melts in your mouth and you are then left with a hard center. The second layer creates a cooling, tingling sensation on your tongue to clear the palate and triggers the feeling of being full to avoid eating until your plate is empty or loading up on cake after a meal. This effect supposedly keeps your mind and mouth occupied during times of temptation which are the 20-minute gap in the brain’s recognition of fullness and snacks cravings that compel you to eat when not hungry. MealEnders are also thought to use behavioral psychology and sensory science. Over time, it is suspected to break the behavioral cycle of overeating and snacking, and teach sustainable behavior habits.

https://smhttp-ssl-62089.nexcesscdn.net/wp-content/uploads/2018/09/graph1.jpg

In a clinical trial conducted by Stanford, participants using the MealEnders reported a decrease in their caloric intake by 231 calories, on average. The participants also did not experience any increase in hunger with the lower calorie intake. The decrease in calories consumed continued even after the participants were no longer using the MealEnders, suggesting dietary behavior changes took place. From the study, 88.2% of participants were more mindful about their eating along with 61.8% experiencing an increase in their overall mindfulness after using MealEnders based on questionnaires. Cognitive strength was increased in 79.4% of users between the pre- and post-intervention stages.

https://smhttp-ssl-62089.nexcesscdn.net/wp-content/uploads/2018/09/graph_2.jpg

As seen on Shark Tank, the MealEnders lozenges currently come in four flavors: Citrus, Chocolate Mint, Mocha, and Cinnamon. I personally sampled one of these MealEnder lozenges. The tingling and cooling sensation did cleanse my palate, which I found very refreshing. After sampling all sorts of different food and drink during the day making my taste buds go crazy, the MealEnder was very refreshing to have before eating dinner. Although I was not hungry before sampling the lozenge, I did not want to eat anything immediately after due to the refreshing feeling left in my mouth. However, that did not stop my craving for ice cream.

To read more on MealEnders and get your own opinion on these signaling lozenges visit https://www.mealenders.com/

INSTAGRAM INTRODUCES NEW BODY-POSITIVE RESTRICTIONS

By Hannah Holtmeyer

 Instagram is a photo and video-sharing social networking service that was launched in
October of 2010.  If you follow even a few Instagram influencers and have scrolled through their posts, especially during the “bikini season” summer months, you have probably noticed an overwhelming number of sponsored posts for various weight-loss teas and supplements or detox products. These products claim to suppress appetite and increase weight-loss among many other claims. Countless celebrities promote these teas, most of whom are among the most followed accounts on the social media platform. Celebrities are not alone in sharing these posts though. Many non-famous, less influential people have joined in on the trend. How effective are these products? Are they worth the cost? And most importantly, what kind of influence do these posts have on the physical and mental health of adolescent and teen social media users?


Photos from Instagram

Many people believe that these products can be a quick fix to achieve a body like their promoters. These products can be considered a type of fad diet. Fad diets can be dangerous because they lack adequate nutrition and/or they can introduce unhealthy substances into the body. A product that promises to allow someone to lose weight quickly should be investigated before use. The proper way to achieve a healthy weight is through a balanced diet and adequate exercise. These weight-loss and detox products put an unrealistic and unattainable goal into the minds of consumers by allowing them to believe that simply replacing meals with the products can result in similar outcomes. In actuality, many of the social media influencers who promote these products have nutritionists, personal trainers, and surgeons to help them achieve their bodies. They are not simply consuming the products that they promote.

A study published in March of this year found that social media exposure to unhealthy foods immediately increased calorie intake, especially from unhealthy foods. Even when healthy foods were influenced by famous YouTube vloggers, they were still not chosen by adolescents over their unhealthy counterparts. This brings up the question: if adolescents cannot be swayed to make healthy choices, even if they are promoted by celebrities, does celebrity influence further encourage unhealthy choices?


Photos from Instagram

It is estimated that approximately 57 million Instagram users are under the age of 18. Instagram his finally taken a stand on the concerns involving the impact of diet, detox, and cosmetic surgery content. This content can have a hugely negative impact on young people, including their mental health and body image as well as physical health. Recently, in September of this year, Instagram placed tighter restrictions on posts related to diet products and cosmetic surgery. These restrictions are based primarily on the age settings of the viewer’s account. The new rules hide posts that promote the use of weight-loss products or cosmetic procedure including a price from any user under the age of 18.

If you’re anything like me, you have just spent quite a while on Instagram to look for these posts. You’re probably over the age of 18.  So why you can’t find any of these posts that took over your feed not so long ago? In addition to hiding future posts, Instagram has also removed any content that made an unbelievable claim about weight-loss or diet products that was linked with a discount code or other company offer.

What can we do to further this movement? Instagram has added an option to report a post that violates these new guidelines. This feature allows Instagram to further investigate the post and determine its appropriateness. They will take action to remove the posts if determined to be in violation of the guidelines.

These new rules are a large steps towards reducing the pressure to be perfect that often comes with social media use. Instagram has created these guidelines to address mental health, but we can take the impact much further. By discouraging the use of the potentially harmful products, physical health can be improved for members of all age groups as well.

Sources:

Bell, Louis M. “How Does Social Media Influence Children's Choice of Foods?” New England Journal of Medicine, 11 Mar. 2019, https://www.jwatch.org/na48686/2019/03/11/how-does-social-media-influence-childrens-choice-foods.

Dall'Asen, Nicola. “Jameela Jamil Went Off On Celebrities Who Promote Weight-Loss Tea.” Revelist, 26 Nov. 2018, https://www.revelist.com/body-positive/jameela-jamil-went-off-on/14101.

“Instagram Tightens Rules on Diet and Cosmetic Surgery Posts.” The Guardian, PA Media, 18 Sept. 2019, https://www.theguardian.com/technology/2019/sep/18/instagram-tightens-rules-on-diet-and-cosmetic-surgery-posts.

Worthy, Paige. “Top Instagram Demographics That Matter to Social Media Marketers.” Hootsuite, 26 Sept. 2018, https://blog.hootsuite.com/instagram-demographics/.

Thanks & Giving: A Day of Gratitude, Mindfulness, & Simple Pleasures

By Kylie Kain

(Practicing mindfulness in Shaw Park last Thanksgiving, 2018)

I have always been someone who likes to stay busy. I tend to overfill my plate (no pun intended!), and I often have to remind myself to pause, to center myself, and to give myself a break. Mindfulness is something I continue to practice and don’t think I will ever 100% master, because it is tough stuff! 

Being a dietetic intern by day and a grad student by night is mentally taxing. Thanksgiving is the perfect time to decompress from all of the personal stressors we have going on in our lives. It is an opportunity to remind ourselves how much we can appreciate the simple things in life- health, family, friends, whole foods, and football! 

Let’s celebrate gratitude, mindfulness, and simple pleasures this Thanksgiving!

Ways to Celebrate Gratitude

• Volunteer with friends or family at a local food pantry, church, soup kitchen, or Meals on Wheels. The few-hour time commitment is always outweighed by the benefits. 
• Tell a friend or family member why you are grateful for him/her. Even writing down a few kind, heart spoken words to share with someone else can be such a powerful gesture. 
• Make a donation. If you can’t volunteer your time, you might consider donating gently used clothes, canned goods, or as little as $5 of cash to an organization in need. Your small sacrifice could be someone else’s treasure.

Ways to Celebrate Mindfulness

• Take some time to yourself. As student interns, we are constantly juggling assignments and tracking deadlines. Feeling rushed and stressed makes it difficult to pause and notice internal cues. Take some time to increase self-awareness, whether it is going for a long walk/jog, or simply lying in bed an extra 30-45 minutes. Reflect and assess where you are at, both mentally and physically. 
• Be fully present. We can all get caught up in worrying about the future, dwelling on the past or otherwise preoccupied with whatever is consuming our thoughts. Try to let go of your inner narrative, interpretations, and judgements so that you can focus your attention on what is happening in the present moment. 
• Practice self-care. Take this time to engage in physical activities that you enjoy, drink plenty of water, satisfy your appetite and get plenty of rest.  

Ways to Celebrate Simple Pleasures

• Keep the menu simple. Life can get complicated and chaotic at times, but there is absolutely nothing complicated about a Thanksgiving dinner. Foods are delicious and nutritious simply prepared, without all of the fluffernutter. Quite literally though - mashed whole sweet potatoes sans marshmallows and candied pecans are simply delicious!
• Reconnect with family. Sometimes as we grow older, we may feel as though we’ve fallen out of touch with cousins and other close relatives. Thanksgiving is an opportunity to reconnect, share many laughs, and show support for one another. 
• Organize a fun activity, like a touch football game, charades, or participate as a family in a turkey trot run. Some of my fondest memories come from friendly (usually!) family competitions.

My experiences as an intern thus far, especially in the clinical setting, have reminded me of the many simple things I have to be grateful for. This Thanksgiving, I am grateful for a healthy family, a healthy plate, and a healthy mind/body. 

When I am feeling overwhelmed with tests, projects, and presentations, I have found that showing gratitude, practicing mindfulness, and carving out time for simple pleasures can help me stay centered. It is definitely a work in progress, but I hope a few of my tips will help you too! : ) 

Wishing everyone a warm & relaxing Thanksgiving. Cheers!

(Vegetable “Turkey” Platter my mom and I made together on Thanksgiving, 2018)

The Growing World of Plant-Based Milk

By Camille Grove

https://www.dairyreporter.com/Article/2018/07/26/FDA-commits-to-cracking-down-on-plant-based-milk-labels

If you’ve walked down the milk aisle of the grocery store any time recently, you’ve probably seen that there now seems to be almost as many types of plant-based milk as cow’s milk on the market. While some of these plant-based products (such as soy and almond milk) have been around for a long time and are familiar to most people, it can sometimes seem like new plant-based milks are being produced every day. As the selection of these products becomes even larger and their popularity continues to grow, many consumers are becoming overwhelmed and confused about which, if any, of these non-dairy products they should be drinking. While some people might choose to consume plant-based milk products for ethical reasons, there are multiple other factors that should be considered the next time you’re browsing the milk aisle.

Historically, many people have chosen to drink dairy milk for its nutritional value, especially concerning protein. One cup of 2% milk typically contains 8.05 grams of protein. Because many people do drink cow’s milk for its nutritional content, it’s important to note that not all plant-based milk products have equivalent protein content to cow’s milk. One such product is almond milk, which typically only contains 1.44 grams of protein per cup. On the other hand, products like soy milk and the highly trendy oat milk have higher protein contents, containing 6.34 grams and 4.01 grams protein per cup respectively. So, while both cow’s milk and each of these different plant-based alternatives can be part of a healthy diet, it’s important to note that plant-based milk products are not all nutritionally equivalent to each other or to cow’s milk.

https://www.bbc.com/news/science-environment-46654042

More recently, many people have become concerned with the environmental impact of consuming cow’s milk and are opting for plant-based alternatives for this reason. Cow’s milk typically produces about 0.6 kg of greenhouse gas emissions and requires 125 L of water and 1.8 sq m of land to produce 1 glass of milk. These large environmental tolls are actively contributing to the larger issue of climate change that we’re currently facing, especially with the high quantity of and high frequency at which many people consume milk. Fortunately, plant-based milk products have lower negative environmental impacts, although environmental impact does vary between different dairy alternatives. Almond milk has the highest water requirement of non-dairy alternatives by far, with 74 L of water required to produce 1 glass of milk, although this is still significantly lower than the water requirement for production of cow’s milk. Greenhouse gas emissions and land use are similar for all plant-based milk products and are all much lower than those of cow’s milk. In summary, choosing any non-dairy milk product over cow’s milk will help you reduce your personal environmental impact, although the extent of this will vary depending on the individual product you choose.

The next time you’re choosing which kind of milk to drink, whether that’s while walking down the aisle of your local grocery store or standing in line at a coffee shop, you can be confident that you’ll be making a more informed decision. Each of the products discussed has both pros and cons (whether these be nutritional, environmental, or ethical) and the information discussed will help you to make a personal decision that best fits your preferences and your lifestyle. Drink up!

References

https://www.dairyreporter.com/Article/2018/07/26/FDA-commits-to-cracking-down-on-plant-based-milk-labels

https://fdc.nal.usda.gov/fdc-app.html#/food-details/336075/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/336108/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/336099/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/586061/nutrients

https://www.bbc.com/news/science-environment-46654042

Beef: It’s What’s for Dinner

By Nikki Fischer

This week my fellow interns and I had the opportunity to visit some cattle farms with the Missouri Beef Council.

Did you know that Missouri is ranked 3^rd in U.S. for beef cow inventory?!

On our tour we were able to see the different practices between dairy farmers and beef. While the farms were quite different, one thing did stay the same: the treatment of the animals. Recently, the media has had a hay-day (pun intended) when it comes to cattle farmers. Videos have been released showing horrendous treatment of the animals, but I can tell you no malpractice was happening here! The cows at both farms seemed happy and healthy and the farmers took much pride in that.

The first farm we were able to tour was the dairy farm. We were even able to see a calf that was 20 minutes old! The workers were kind enough to show us how the cows are milked daily. On average, a dairy cow will produce 6-7 gallons of milk each day! Did you know milk contains 9 essential vitamins? Calcium, protein, vitamin D, niacin, vitamin A, vitamin B5, vitamin B12, vitamin B2, and phosphorus all help building and maintaining strong bones and teeth! One of my favorite parts was going through the everyday life of a farmer. The work isn’t easy, the days are long, but farmers are so passionate about what they do.

The second farm taught us so much about beef! Did you know that 91% of beef farms and ranches are family owned? Not to mention, U.S. beef has one of the lowest carbon footprints in the world! In the U.S. the greenhouse gas emission from cattle is about 2.0%. While beef has a negative stigma around it currently, lean beef is packed with nutrients and has relatively low calories. 

To be considered “lean” a 3.5 ounce of beef must have: less than 10g of total fat, less than or equal to 4.5g saturated fat, and less than 95mg of cholesterol. The myth around meat is that Americans are consuming too much red meat, but in reality, the average American consumes about 1.7oz of beef daily. The recommended amount is about 5.5oz from the Protein Foods group per day. Beef is packed with iron, choline, protein, vitamins B6 and B12, phosphorus, zinc, niacin, riboflavin, and selenium, which gives you the nutrients your body needs!

We had so much fun with the Missouri Beef Council on Monday and learned so many new things! I am so glad we were welcomed into the farms to see what happens behind the scenes.

For more information on dairy or to join the official Dairy Nourishes Network: https://www.nationaldairycouncil.org/content/2019/national-dairy-council-join-the-dairy-nourishes-network

To learn more about the Missouri Beef Industry Council: https://www.mobeef.org/nutrition

Gluten-Free Fad: Beneficial or Detrimental?

By: Tori Cernetich

In recent years, restricting gluten has become increasingly popular as a health fad. Many people are turning to a diet free of gluten in an attempt to promote weight loss, boost energy, and live healthier lives. Scroll through most health and wellness influencers on Instagram and you’re sure to find a plethora of delicious gluten-free recipes. Even food companies and restaurants are taking advantage of this new health trend by marketing foods as gluten-free at a very high price.

Why avoid gluten?

Celiac disease is an autoimmune disease in which eating gluten induces inflammation and destruction of the gut. This results in malabsorption of nutrients and can lead to deficiencies as well as other health issues. There are two steps to find out if someone has celiac disease: a blood test looking for antibodies produced in response to gluten, or an intestinal biopsy to confirm damage and inflammation of the gut caused by gluten. For individuals living with celiac disease, avoiding gluten is critical.

There are also people who have non-celiac gluten sensitivity (NCGS). People with NCGS experience the same symptoms as those with celiac disease in response to gluten (abdominal pain, bloating, diarrhea, constipation, headaches, etc.); however, they do not test positive for celiac disease.

The only treatment for celiac disease and the only relief of symptoms for NCGS is the complete elimination of gluten from the diet. This includes any foods containing wheat, rye, or barley - so no pizza, pancakes, pasta, donuts, cookies, or beer!

Luckily, only about 1% of Americans are diagnosed with celiac disease and an estimated 6% are affected by NCGS. This means a large proportion of the population does not have to follow this restricting and often gratuitous diet. So, why are so many people avoiding gluten?

What do studies say?

The first double-blind randomized controlled trial was published recently and examined the effects that gluten has on individuals living without celiac disease or NCGS. Researchers found that healthy individuals who consumed gluten did not experience any increase in symptoms such as abdominal pain, reflux, diarrhea, constipation, or fatigue. Based on the results of this study, researchers concluded that the consumption of gluten-containing foods do not generate symptoms in individuals living without celiac disease or NCGS.

What are the consequences?

Following a gluten-free diet may be negative for health. 

• Nutrient deficiencies. Gluten-free food products are rarely enriched with the necessary vitamins and minerals that gluten-containing foods have. This poses a risk for deficiencies of several nutrients, such as folate, iron, niacin, riboflavin, and thiamine. 
• Fiber. High-fiber diets are associated with lower body weight, better digestion, regulation of blood sugar, and reduced risk of heart disease. Many gluten-containing foods are high in fiber, so eliminating these products also eliminates fiber’s benefits.
• Nutritional Quality. Many gluten free products are highly processed and higher in saturated fat, sodium, sugar, and calories compared to their gluten-containing equivalent. A diet high in these products can lead to weight gain.

What’s the bottom line?


For the 1% of Americans with celiac disease, following a gluten-free diet is critical to avoid damage to the gut. For the estimated 6% with NCGS, following a gluten-free diet alleviates unwanted symptoms. For everyone else in the population, it is an unnecessary and potentially unhealthy way of eating. If you believe you have celiac disease or NCGS, you should consult your physician. Until then, don’t skip out on the pizza and beer!




References: 

https://www.gastrojournal.org/article/S0016-5085(19)40896-2/fulltext

https://www.healthline.com/nutrition/gluten-free-foods

https://shelleycase.com/in-the-news/

https://www.pinterest.com/pin/213569207306311568/

Overnight Oats: A Quick and Healthy Breakfast Solution

By Sydney Anderson

Image from https://minimalistbaker.com/peanut-butter-overnight-oats/

In this day and age with our “go, go, go” lifestyle, it is often a challenge to make nutrition a priority, especially when it comes to eating a healthy breakfast. Among college students and working adults in particular, grabbing something quick to eat for convenience rather than quality has become the norm. However, these “grab-and-go” foods tend to be low in nutritional value while also being high in saturated fat, sodium, and sugar. According to data from the National Health and Nutrition Examination Survey (NHANES), 2001-2002, only 67% of Americans between the ages of 20 and 29 eat breakfast on any given day compared to 80% of the entire population. Furthermore, the most frequently reported breakfast foods and beverages include milk; coffee; ready-to-eat cereals; white breads (71% of all breads consumed), bagels, rolls, and English muffins; and juice. Most of these items are high in simple carbohydrates and low in fiber, protein, and other essential nutrients. As a result, consuming these sources in the morning can cause blood sugar spikes and increased hunger throughout the day.

So, how can we incorporate more healthful foods into our daily breakfast routine under such time constraints? The answer is…

Overnight oats!!

This blend of complex carbohydrates, fiber, unsaturated fats, and protein is my go-to breakfast. I love overnight oats because they are super easy to make and are very filling. They take approximately 5-10 minutes to prepare and do not involve any cooking whatsoever. Just combine the ingredients, place the bowl/jar in the fridge, and eat them in the morning. It is that simple!

Here is one of my personal favorite overnight oats recipes:

Peanut Butter Protein Overnight Oats

Ingredients:

• 1/2 c rolled oats
• 1/3 c almond milk 
• 1/3 c nonfat vanilla Greek yogurt 
• 1-2 tbsp peanut butter 

• Optional: 1/2  sliced banana, strawberries, or blueberries on top
• I used Silk Light Original Almond Milk with Less Sugar and Oikos Triple Zero Greek yogurt
• Nutrition facts label accounts for 2 tbsp of peanut butter without additional toppings

Image from https://www.lemonsandzest.com/2017/01/05/peanut-butter-banana-protein-overnight-oats/

References:

Beltsville Human Nutrition Research Center, Food Surveys Research Group. (2002). Breakfast in America, 2001-2002. Retrieved from https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/Breakfast_2001_2002.pdf.