Intermittent Fasting: What the Research Shows

By Sam Scardigli

Source: https://www.vectorstock.com/royalty-free-vector/logo-of-intermittent-fasting-clock-face-vector-23297574

Intermittent fasting has become an increasingly popular diet of choice for many Americans looking to improve their health, but is it effective?  Is it practical?  Let’s jump into some of the most recent research to find out how effective intermittent fasting is for weight loss and overall health, while also evaluating its practicality.  

What is an Intermittent-Fasting diet?

First, the numerous different ways to intermittently fast will be discussed.  Intermittent fasting can be defined as eating patterns where individuals go extended periods of time with little or no caloric intake, with intervening periods of normal food intake, on a recurring basis3.  The logic behind intermittent fasting is that current regular eating patterns of three meals per day plus snacks is likely to lead to overconsumption of food, ultimately leading to weight gain and/or chronic disease.  By shortening the time window in which people eat, it makes it more difficult to overeat.  As mentioned previously, there are multiple different ways to intermittently fast.  The three most common forms from recent research are alternate day fasting, 5:2 intermittent fasting, and daily time-restricted feeding.  Alternate day fasting involves alternating fasting days (no calories consumed) with eating days (food and beverage consumed as desired)4.  5:2 intermittent fasting allows individuals to eat what they desire for 5 days per week while severely restricting their intake on 2 nonconsecutive days during the week.  Lastly, daily time-restricted feeding allows individuals to consume food as desired during a set time window each day while fasting for the remainder of the day.  A typical daily time-restricted feeding regimen is consuming all calories between 10:00 am and 6:00 pm and fasting the other 16 hours of the day.  

Weight Loss

The driving force for many people wanting to start intermittent fasting is for weight loss.  Research has shown that humans tend to behaviorally reduce their food intake when performing daily

intermittent fasting (daily time-restricted feeding)1.  A small recent study that lasted 8 weeks resulted in an average of 9% weight loss in obese individuals 1.  It was noted that participants in the study tended to struggle to meet energy requirements when eating in a more restricted time window.  

Overall, studies on all three types of intermittent fasting have proved to be effective for weight loss in normal and overweight individuals.  However, lots of research is showing that alternate day fasting and 5:2 intermittent fasting are difficult to sustain long-term 4.  During fasting days, many participants reported extreme and persistent hunger, causing discomfort 1,4.  Individuals performing daily time-restricted feeding, however, seem to deal with fewer hunger issues 1.  

Source: https://www.clipart.email/clipart/weight-loss-scale-clipart-60706.html

Effects on Chronic Disease

Intermittent fasting has not only shown promise for weight loss, but also in improving chronic disease measures.  Cardiovascular disease risk seems to improve during intermittent-fasting 2.  Intermittent fasting has shown to improve blood pressure, cholesterol, and blood glucose control, all of which contribute to a lower risk of developing cardiovascular disease 2.  Improved glycemic control in individuals with type 2 diabetes has been observed during intermittent fasting when compared to those who are on a regular diet as well 1.  Additionally, intermittent fasting has also shown reduced markers of inflammation in the body 2.  The evidence on improving chronic disease risk through intermittent fasting isn’t as strong as the evidence for weight loss.  However, recent research is promising that intermittent fasting can reduce risk of cardiovascular disease while also providing an anti-inflammatory effect on the body.  

Ramadan

Interestingly, many Muslims throughout the world practice a form of intermittent fasting each year during the month of Ramadan.  Muslims taking part in Ramadan typically do not eat or drink anything during daylight hours and will consume one meal just before dawn and another after sunset 5.  This would be considered daily time-restricted feeding.  Many researchers saw the unique eating habits during Ramadan as an opportunity to research this form of intermittent fasting.  A recent research article stated that 60% of studies on fasting during Ramadan indicated significant weight loss, averaging around 3 pounds 4.  Additionally, improvements in cholesterol, blood glucose, and inflammation were noted in numerous studies 4.  This research further strengthens evidence that intermittent fasting can help aid in weight loss and may provide other beneficial health outcomes.  

Summary

Intermittent fasting appears to be a good option for weight control for those who struggle with overconsumption of food.  In addition to weight loss, some research is showing other potential benefits such as reduced risk of cardiovascular disease and lower levels of inflammation.  Although, types of intermittent fasting such as alternate day fasting and 5:2 intermittent fasting require periods of 20-36 hours with either no food or very little food intake1.  The ability to sustain these types of intermittent fasting is reported to be very difficult1.  Time-restricted daily feeding, however, seems to cause less of a hunger burden and may be the more practical option.  Time-restricted daily feeding typically includes 8 hours of eating time and 16 hours of fasting time, but slight changes can still allow for better weight control.  For some people, a 12-hour fast and a 12-hour eating time will help reduce consumption.  Overall, nutrition and eating habits are very individualized and intermittent fasting isn’t for everyone, but research indicates that certain types of intermittent fasting are reasonable options.    

References:

Antoni, R., Johnston, K. L., Collins, A. L., & Robertson, M. D. (2017). Effects of intermittent fasting on glucose and lipid metabolism. Proceedings of the Nutrition Society, 76, 361-368.

De Cabo, R. & Mattson, M. P. (2020). Effects of intermittent fasting on health, aging, and disease. The New England Journal of Medicine, 381, 2541-2551.

Mattson, M. P., Longo, V. D., & Harvie, M. (2016). Impact of intermittent fasting on health and disease processes. Aging Research Reviews, 39, 46-58.

Patterson, R. E. & Sears, D. D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371-393. (2018). A healthy Ramadan. British Nutrition Foundation.

Healthy Eating on a Budget

By Macia Noorman

As nutrition professionals, we are constantly spreading the message to eat healthy. Eat more fruit! Eat more vegetables! But we sometimes forget that, for many people, that just sounds like dollar signs. Many people want to eat healthy, but don’t know how to do that on a tight budget.

I’ve found myself on a tighter budget than usual this year, and I am here to tell you that you can still eat healthy on a tight budget! It takes a little extra work and time getting started, but once you’ve built some new habits, it will feel like second nature. Here are a few tips to get you started!

Plan Ahead

Have you ever gone to the grocery store and started putting stuff in your cart and get home to realize that you have lots of odds and ends and no clue how to put them together? Or maybe you grabbed a whole bunch of fruits and vegetables that were still sitting there a week later, attracting fruit flies? All that food equals money sitting in a cabinet or landing in the trash.

It’s a lot easier to stick to a budget if you know exactly what you are going to buy and how you are going to use it before you ever set foot in a store. Start by finding a time every week that you can spend some time planning your menu for the next week and building your grocery list. I usually do my menu planning on Thursday or Friday during lunch and in the evening (because I rarely have enough time to get it all done in one sitting).

Building a collection of your favorite recipes and food blogs can make the planning step easier because you won’t have to come up with everything on your own. My two favorite blogs for menu planning are Skinnytaste.com (which even has weekly menu plans if you want to simplify this step even more) and BudgetBytes.com (because budget is right in the name!). And don’t forget to check the ads for your grocery store while you’re planning! Steak may be too expensive to have every week, but it might fit your budget once in a while when it goes on sale!

Shop Smart

You’ve got your list, now stick to it. But how can you do that for the lowest price? You could go to every grocery store around and price compare, but that would take all day! Chances are, one of your area grocery stores promotes itself as a lower cost option. Mine is Ruler Foods (their slogan used to be “measure the savings”). It’s a rare week that I can get everything on my list there, but I can usually get most of my items there and pick up just a few items at the more expensive grocery chain down the street.

A typical Ruler Foods bill for me is between $25 and $45 for breakfast, lunch, and dinner for five days for two people. I pick up the handful of items I couldn’t get at Ruler Foods (usually some produce and the occasional international ingredient) at Schnucks for another $25 to $30. That means, my weekly grocery bill is usually about $50 to $75. For three meals a day. For five days. For two people. That comes out to $1.66 to $2.50 per meal. I’m paying McDonald’s prices for healthy, home cooked meals!

COOK

Here’s the kicker. To eat healthy on a budget you have to be willing to do some of your own cooking. I happen to take that to the extreme and even make my own breads and marinara sauce most of the time (I also have a food allergy that makes that a necessity, but that’s another blog post).

Cooking doesn’t have to be a huge chore that takes over your entire life. The two blogs I mentioned earlier (skinnytaste.com and budgetbytes.com in case you forgot) have tons of very easy recipes that anyone could make with some very basic skills and kitchen supplies. If you’re busy during the week and just don’t have the time to cook dinner every night, try to set aside some time on the weekend to prepare for the week ahead. And become a fan of leftovers! A lot of recipes are designed to make four servings. That means you can cook once and eat four meals!

You may be saying, “This is all well and good theoretically, but the proof is in the pudding.” So, here’s my proof!

Sample One-Week Menu

I only plan a menu for Monday through Friday. We eat whatever is leftover on the weekends and are more likely to go out with friends.

Day	Breakfast	Lunch	Dinner
Monday	6 oz Greek yogurt ½ cup blueberries 1 teaspoon honey Schnucks bakery muffin	Skinnytaste Chickpea Tuna Salad 1 slice bread	BudgetBytes Chili Lime Shrimp Bowls
Tuesday	Skinnytaste Breakfast Pizza 1 banana	Leftover Chili Lime Shrimp Bowls	Skinnytaste Pressure Cooker Pozole
Wednesday	Leftover Breakfast Pizza 1 banana	Leftover Pressure Cooker Pozole	BudgetBytes Lemon Ricotta Pasta
Thursday	3 Skinnytaste Petite Quiches 1 cup cantaloupe	Leftover Lemon Ricotta Pasta	BudgetBytes Carnitas & Pickled Red Onions 3-4 tortillas (tacos!)
Friday	3 Leftover Petite Quiches 1 cup cantaloupe	Leftover Carnitas &Pickled Red Onions 3-4 tortillas	BudgetBytes Spring Rolls & Quick Peanut Sauce

And here are my receipts! My grocery total for the week was $63.62 for two people. That includes three meals a day for five days. Our per meal price for the week is $2.12.

 

It takes some dedication and time to eat healthy on a budget, but it can be done! Decide to make a plan and stick to it, and you and your bank account will start to feel healthier soon!

Plant Forward Diets and Why They Shouldn’t Be a Trend

By Madeline Nathe

            If you follow food trends you’ve probably heard of the phrase “plant based.” Even if you don’t follow food trends I’m guessing you’ve heard your doctor, dietitian, or mom tell you to eat more fruits and vegetables. But is that all that a plant based diet is? I want to dive headfirst into the idea of plant based diets and explore how you might be able to incorporate this into your lifestyle.

            First off is the “why.” Why would you as an individual and food consumer want to take up a plant based diet. As a dietitian whose SLU education taught her that evidence based practice is best, I found some research to support this. And as someone who knows that research articles aren’t the most exciting thing to read, I’ve boiled it down to the nitty gritty for you. Both the American Heart Association and the American Diabetes Association recommend following a diet with a variety of fruits and vegetables, whole grains, nuts, legumes, poultry, fish, and vegetable oils.^1,2 All but 2 of the items on that list are plant based. Fruits and veggies also have high contents of phytochemicals, antioxidants, and phytoestrogens which can help reduce inflammation, inhibit oxidation of bad fatty acids, and lower blood pressure.³ Plant based foods are high in dietary fiber, a component of foods that is very important for our health in various ways. Fiber gets fermented in our gut and provides a healthy microbiome – this plays an important role in our immune system, our brain health, and perhaps even body weight.^4,5 Some other reasons to go plant based include environmental and sustainability reasons, cost purposes, and a desire to eat less processed foods – each of these reasons could be a series of blog posts on their own, so we’ll just focus on the basics today.

Source: https://www.plantforwardkitchen.org/

            Now that we’ve got a good idea of why and how this can be a good practice for our health, I want to think of it in a slightly different light. The word “diet” often scares people and makes them thing of cutting out sweets, bread, or entire food groups (I’m looking at you, keto diet). In actuality, the word diet literally means “the kinds of food that a person, animal, or community habitually eats.”⁶  I’d also like to think of plant based diet as a plant “forward” diet. The word “forward” in general sounds more optimistic to me, which is something I like when thinking about food, but it is also makes me think of plants being at the forefront of my meal, plate, or menu.

Beet and Orange Salad with Crispy Chickpeas from my popup dinner – delicious, filling, and 100% plant forward [photo by Karly Wilson]

As Americans and especially Midwesterners, we often think of dinner as what meat or protein we’re going to have and then what do we eat as sides, which is where we add in our veggies. If you are making a plant forward meal, you might be planning your meal around what fruits and vegetables are in season and what protein would complement it, versus the other way around. Thinking of meat as a supplement to your meal and not the main focus, is one way to practice a plant forward diet. Another option you can do in practicing plant based diet would be to swap meats for beans, tofu, or other plant proteins. You could also do half meat and half plant based. Something I saw during one of my food service rotations was using half ground beef and half mushrooms in tacos and meatloaf recipes. Mushrooms still provide a meaty flavor and texture but overall you are cutting back on the amount of meat you’re using. However, the best advice I can give when cooking vegetables and fruits is to properly season and highlight them. Use spices, acids, vinegars, seeds, herbs to complement the fruit or veggie so they shine and become truly delicious. I hosted a popup dinner last year for my capstone project and served a beet salad (see picture above). The salad was simple and had 6 ingredients: beets, oranges, cumin, sumac, chickpeas, cilantro, plus olive oil and salt (absolute staples you need in your kitchen). Many people at the dinner told me they never liked beets until they tried that – and I attribute it all to the power of using tangy acids, spices, and bright oils to elevate the beets.

Crispy Cauliflower with Charred Scallion Salsa Verde and Whipped Tahina from my popup dinner [photo by Karly Wilson]

But how else can we make this fit in our lifestyles successfully so that it’s not just a short term trial like so many other diets? In the US we’ve seen a decline in home cooking and a rise in eating out, buying convenience food items, and premade fast casual options. Perhaps plant forward for you means cooking at home because you won’t purchase and consume as much meat. Or maybe it means finding less processed, convenient snacks and swapping them with a homemade plant forward option. Challenging yourself to do meatless Mondays, or simply eating a smaller portion of meat is one way to ease into plant forward eating. Figure out what you could play with and know what you will not change in your diet. For me, its dairy. I know that dairy is a great source of protein and nutrients for me. I see this as a nutrient dense food in my plant forward diet. Because of that, I choose to go plant forward in other areas of my diet.

Source: https://www.aeb.org/incredible-egg-trends/incredible-egg-trend-plant-forward

Stepping into a plant forward lifestyle and diet can be intimidating at first. Just simply walking around the farmers market always inspires me and gets the wheels turning about what plant forward meals I want to make. The produce is beautiful, it is always buzzing with people, and during peak summertime there’s usually too many delicious fruits and veggies to bring home at once. This is a trendy “diet” right now, so I’m seeing lots of food bloggers, magazines, and Instagram accounts developing plant forward recipes. Seeing a picture of a beautiful dish can usually get me in the kitchen to try it out for myself. Finding your own way to practice plant forward eating will lead to health benefits and a new found exploration for ingredients, meals, and menus. And as Michael Pollan says, “Eat food. Not too much. Mostly plants.”⁷ Happy eating!

Bonus:

Here are some Instagram accounts, blogs, and cookbooks that I gravitate to for plant forward eating:

• https://www.bonappetit.com/ - at the beginning of 2020 they said 30% of new recipes they would develop would be meatless (https://www.bonappetit.com/story/ba-test-kitchen-sustainability) in addition to the many meatless recipes they already have developed
• https://www.instagram.com/halfbakedharvest/?hl=en – a food blogger with lots of plant forward options for everyone in the family
• https://www.instagram.com/karlys.kitchen/ - a undergrad senior in SLU’s dietetics and culinary program who shares her eats following a vegan diet
• https://michaelpollan.com/books/ - Michael Pollan has written several books about diets in the US and how we should strive to shape ours in the best way for the environment and our health
• https://www.joshuamcfadden.com/sixseasons - Six Seasons is a beautiful and interesting cookbook that will challenge you to cook seasonally and make delicious plant forward dishes

Sources:

1. The American Heart Association Diet and Lifestyle Recommendations. (n.d.). Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
2. Healthy Food Choices Made Easy. (n.d.). Retrieved from https://www.diabetes.org/nutrition/healthy-food-choices-made-easy
3. Slavin, J. L., & Lloyd, B. (2012). Health Benefits of Fruits and Vegetables. Advances in Nutrition, 3(4), 506–516. doi: 10.3945/an.112.002154
4. Willis, H. J., & Slavin, J. L. (2019). The Influence of Diet Interventions Using Whole, Plant Food on the Gut Microbiome: A Narrative Review. Journal of the Academy of Nutrition and Dietetics. doi: 10.1016/j.jand.2019.09.017
5. Cani, P. D. (2018). Human gut microbiome: hopes, threats and promises. Gut, 67(9), 1716–1725. doi: 10.1136/gutjnl-2018-316723
6. Diet: Definition of Diet by Lexico. (n.d.). Retrieved from https://www.lexico.com/en/definition/diet
7. Pollan, M. P. (2007, January 28). Unhappy Meals. The New York Times. Retrieved from https://www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html

All About Nixtamal

By Sarah Morrissey

While the flavor of sweet corn is delicious it is own right, there is a something different to the flavor and texture of corn-based foods like corn tortillas and grits. The commonality in flavor of these familiar foods can be credited to a process called nixtamalization.

What is Nixtamalization?

Local Aztec blue whole corn for hominy. | PHOTO BY DAN BREWER

Nixtamalization is an ancient Mesoamerican technique where whole dry corn kernels are mixed with an alkaline solution, heated, and soaked overnight. Extensive soaking the dry corn in a basic solution, typically slacked lime (calcium hydroxide) or wood woodash (potassium hydroxide) softens the corn. Once washed it can be more readily consumed as hominy or ground into masa.

Historical Context

Local Aztec blue whole corn one hour into nixtamalization. | PHOTO BY SARAH MORRISSEY

The earliest evidence of maize, or corn, processing in Latin America dates back to 1500 -1200 BC. The softness of the corn was likely the appealing attribute as it was practically easier to chew. Retrospectively, it is now understood that this process enhances the flavor and aroma, reduces the susceptibility to common molds and fungi,  and improves the overall nutritional quality of the corn.

Lasting Nutritional Relevance

Nutritional comparison of whole corn to nixtamalized whole corn. | GRAPHIC BY SARAH MORRISSEY

Without nixtamalization, niacin (vitamin B3) is bound in the corn so our body is unable to digest it. However, with nixtamalization, niacin is released, therefore, preventing pellagra. Not only does nixtamalization free bound niacin, it increases the overall protein content of whole corn and increases the bioavailability of calcium, iron, copper and zinc. In a culture where dietary intake of calcium is relatively limited, the integration of calcium hydroxide has historically filled the nutritional gap. Overall, the cumulative effect of this basic process allowed ancient civilizations to thrive.

Nixtamalization Seen Today

 Fresh masa dough ready for the tortilla press. | PHOTO BY DAN BREWER

The most widespread culinary application of nixtamalization is masa, which is freshly ground hominy. Masa which can be made into corn tortillas, tostadas, tamales, among other dishes central to Mexican food and culture. For detailed pozole verde and handmade tortilla recipe inspiration, visit the Small Circle blog.

The Future of Nixtamalization

 Bloody butcher corn. | PHOTO BY DAN BREWER

Since the beginning of time, evolution has predominantly been driven by food and technology available for preparation. As technology has allowed food production to be more time-efficient and motivated convenience, it is important to be cautious when accepting these practices as inherently better. While much can be learned from the globalization of food, it is imperative to slow down and consider ancient techniques like nixtamalization that have sustained past civilizations to understand how they can benefit all aspects of the modern food system.

Fueling the Athlete: How to Build a Performance Plate

By Cameron Mottet

What is a Performance Plate?

As a runner, I know how important it is to fuel my body for performance. One strategy I use is building myself a performance plate. A performance plate is a meal that consists of the correct combination of foods based on your training load and activity level. The foods we eat play a significant role in our energy, hydration, and recovery status.

Important Components of a Performance Plate

There are five main components of a performance plate including: whole grains, lean proteins, fruits and vegetables, healthy fats, and fluid/hydration. To build a nutritious energy dense meal we will need to include these five important components on our plate.

• Whole grains & energy-enhancing foods: 100% whole wheat breads, whole-grain pasta, brown rice, beans, potatoes, oatmeal, whole-grain cereals
• Lean proteins or recovery/muscle-building foods: chicken breast, fish, turkey, lean beef, eggs, low-fat cheese, tofu
• Fruits and vegetables or antioxidant-rich foods: apples, bananas, oranges, blueberries, strawberries, broccoli, green beans, spinach, carrots, cauliflower, tomatoes
• Healthy fat or immunity/flavor-enhancing foods: salmon, nuts, seeds, olive oil, avocado, nut butters, oil-based salad dressings
•  Fluid or hydration-promoting beverages: water, low-fat milk, 100% fruit juice

Training Load and Macronutrient Intake

As I mentioned earlier, as a runner, it is important to take into consideration the duration and intensity of my workout throughout the week. My longer and harder runs will require more calories and carbohydrates than my shorter and easier runs.

Light training days where I perform at a low intensity it is recommended to consume 3-5 g/kg/d of body weight in carbohydrates. Moderate training days where the duration of exercise is about an hour it is recommended to consume 5-7 g/kg/d of body weight in carbohydrates. For high training days, or endurance activity lasting from 1-3 h/d it is recommended to consume 6-10 g/kg/d of body weight in carbohydrates. Lastly, for very high duration greater than 4 hours it is recommended to consume 8-12 g/kg/d of body weight in carbohydrates.

Now, I know this may seem very confusing and hard to use, but below I have an easy way to divide up your performance plate based on hard and easy training days.

Hard Training Days

For competition days or harder training days, it is recommended to fill your plate half full of whole grains or other energy-enhancing foods, a quarter of your plate with lean proteins or recovery/muscle-building foods, and a quarter of your plate with fruits and vegetables or antioxidant rich-foods. You will also want to include a larger amount of healthy fats and adequate fluid intake for hydration.

Moderate Training Days

For in-season or moderate training days, it is recommended to fill your plate one third full of whole grains or other energy-enhancing foods, one third full with lean proteins or recovery/muscle building foods, and one third full with fruits and vegetables or antioxidant rich-foods. You will also want to include moderate amounts of healthy fats and adequate fluid intake for hydration

Light Training Days

For offseason, or lighter training days it is recommended to fill your plate half full of fruits and vegetables or antioxidant-rich foods, a quarter of your plate with whole grains or energy enhancing foods, and a quarter of your plate with lean proteins or recovery/muscle-building foods. You will want to include limited amounts of healthy fats and adequate fluids for hydration.

Building Your Performance Plate

The easiest way for me to build my performance plate is to look at these visuals provided by Team USA Nutrition. It breaks down hard, moderate, and easy training days and shows a perfect example of what should be on your performance plate.

References:

• CPSDA
• Team USA Nutrition
• SCAN

Breaking Down the Paleo Diet

By Holley Moates

Have you ever realized that tacking on the word “diet” after some word or phrase instantly makes it more attractive? More promising? Kind of like a mystery – “could this really work?” Even when I hear titles like “the celery juice diet,” my brain instantly wants to know more. WHAT about this particular diet will fix me? After reading The Paleo Diet by Loren Cordain, Ph.D., I have a few thoughts I would like to share on what this diet looks like from a nutrition perspective. The idea came from the fact that we should be eating what our hunter-gatherer ancestors ate. However, just like the food we grow, we as humans have adapted as well. The 7 key principles of the Paleo Diet according to Cordain are as follows:

1. Eat a relatively high amount of animal protein compared to that in the typical American diet.
2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates – from fruits and vegetables, not from grains, starchy tubers, and refined sugars.
3. Eat a large amount of fiber from nonstarchy fruits and vegetables.
4. Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (trans and certain saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.
5. Eat foods with a high potassium content and a low sodium content.
6. Eat a diet with a net alkaline load.
7. Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.

I will go through each one and provide some insight – mostly from what I’ve learned in pursing an undergraduate degree in Nutrition & Dietetics and half of a Master’s Degree in Medical Dietetics and Dietetic Internship.

1. Eat a relatively high amount of animal protein compared to that in the typical American diet.

First of all, this is just not a correct statement. Americans already consume an average of 90 grams of protein a day, which is on the higher end. YES, our bodies need protein to function and to build muscles. An adequate amount is necessary. A statement in Cordain’s book claims that it is impossible to overeat pure protein. But excess protein can be detrimental to your kidneys (which filter extra protein), can cause dehydration, or it will be stored as fat. Protein in a meal or snack is important because it will help you feel full/satisfied, AND we do need it. However, I believe it should be moderately consumed. The current recommendations for the average person is to eat 0.8 grams of protein per kilogram of body weight (take your weight in pounds and divide by 2.2, then multiply by 0.8 = that is roughly how much protein you need in a day). Also, as The Paleo Diet fails to mention, eating non-animal sources of protein is great too – milk, yogurt, cheese, edamame, lentils, chickpeas, beans, etc.

2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates – from fruits and vegetables, not from grains, starchy tubers, and refined sugars.

We need carbs!! Carbohydrates are our primary source of energy in the body. What are carbs? (bear with me) Bread, pasta, cereal, and fruits and vegetables. I won’t go in depth, but Cordain thinks that grains are the worst and I believe he is wrong. Yes, if you are going to eat grains, try to choose whole grains for the extra vitamins, minerals, and fiber, but these foods are rich in vitamins and minerals, and provide the fuel our bodies need.

3. Eat a large amount of fiber from nonstarchy fruits and vegetables.

I don’t really have anything negative to say about this one. Fiber is the BEST. Foods high in fiber are your friend. Fiber consumption can assist in weight control because it promotes fullness after eating, decreases constipation, and can lower LDL cholesterol levels (which is the bad cholesterol). It is found it fruits, veggies, and yes, whole grains. If you are going to eat cereal for breakfast, choose a bran cereal or one with at least 3-5 grams of fiber per serving. Or whole wheat grain bread instead of white. There’s more than one way to get this into your diet – get creative, and choose foods that you enjoy.

4. Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (trans and certain saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.

I can already tell that an RD didn’t write this book, because he commonly names foods as “good” and “bad,” and dietitians often avoid these strong terms in regards to food. Yes, I would agree that trans fats (can be found in processed foods) aren’t healthy for our bodies, and that we should try to keep our saturated fat intake (found in red meat, butter, coconut oil) as low as possible. However, if we label these foods as “bad,” then eating them can increase feelings of guilt, and we never want that. We should try to eat healthier fats, as stated above. One reason these types of fats are important is because, when they replace those saturated fats in our diet, they play a role in decreasing our risk of heart disease. Examples of healthy fats include olive oil, nuts, seeds, and fatty fish.

5. Eat foods with a high potassium content and a low sodium content.

It is true that too much salt in the diet can increase your risk of high blood pressure, stroke, and kidney problems. Also, it can be surprising to see the amount of sodium on packaged pre-made foods. Potassium intake has been shown to somewhat decrease blood pressure. This mineral can be found in fruits and vegetables (just more evidence that eating more fruits and vegetables is a good idea).

6. Eat a diet with a net alkaline load.

I agree with this one. It is important to eat a mostly alkaline diet to keep the body’s pH level higher. Otherwise the body has to work too hard to bring the pH level up, which puts stress on the kidneys. Examples of foods that are more alkaline include fruits, vegetables, and egg whites. Acidic foods are most dairy foods, meats, and some grains.

7. Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.

I think this last principle is great. Phytochemicals are compounds in plant foods that play a role in preventing diseases. Examples of phytochemicals are flavonoids (found in fruits, veggies, nuts, seeds, and tea), which have been shown to reduce heart disease risk and death.  Vitamins and minerals help our bodies function (our eyes, blood, bones, etc). And how do we get these? Eat from all the food groups! Antioxidants are species in the body that fight reactive species in the body, which are thought to contribute to aging and the development of diseases such as cancer, heart disease, and rheumatoid arthritis. Antioxidants are in foods such as berries, nuts, dark chocolate, and veggies.

If someone came up and told me they were on the Paleo Diet, I wouldn’t necessarily be alarmed. However, I don’t ever recommend eliminating whole food groups. Remember, that it is possible to consume too much protein and go easy on yourself if you eat less healthy foods sometimes. Keep in mind that the word “diet” often implies that this food plan is temporary. Our goals for health should focus on long-term implementations; on how can we be healthier for the rest of our lives.

Winter Eating: What’s in Season?

By Lindsey Matulis

Is it just me or does the produce section of your grocery store feel a little sad in the winter compared to the warmer months? The rest of the year the aisles are lit up with vibrant fruits and vegetables, and they become harder to track down once the cold hits. Cooking with produce in the winter might seem intimidating due to a lower availability of popular fruits and vegetables. However, learning what foods are available and how to use them can be very cost effective.

Source: kidstir.com

So what’s in season in the Midwest during the colder months? Cabbage, squash, turnips, and carrots are harvested in the summer through November, but are readily available throughout the winter due to their ability to be stored in the cold months. Similarly, onions, potatoes, and parsnips are readily available from storage. Coincidentally, many of these vegetables make great soup ingredients. However, squash, turnips, carrots, parsnips, and potatoes (our root vegetables) all can make delish dishes with a simple seasoning and roasting. Pepper, olive oil, and a touch of salt are a great starting point to season with. However, other seasonings such as garlic powder, red pepper flakes, cayenne powder, dill, and rosemary can pair nicely with different vegetables. It’s worth experimenting to find a seasoning combination you love.

To roast root vegetables, wash them and cut them into chunks. Toss them in oil and seasoning, then spread them out on a sheet pan. Put them in the oven at 425F and check every 5 minutes to check on browning and tenderness. Cooking times will vary based on the vegetable, but the general rule of thumb is that they should be soft enough to easily stab with a fork and have some browning. You’ll get a feel for how long each vegetable needs in the oven and be able to set a timer the next time you roast them. You can find a general guide to roasting vegetables here: https://cooking.nytimes.com/recipes/1017703-roasted-vegetables

Source: https://cooking.nytimes.com/recipes/1017703-roasted-vegetables

While not in season in the Midwest, other produce that you’ll find readily available in the grocery store aisles include staples such as apples, pears, grapes, bananas, and tomatoes. They aren’t in season in the Midwest, so they’ll typically be shipped from areas with warmer climates, such as California and Mexico. Additionally, advances in storage and genetic modification technology can lengthen the growing season and storage length for some crops.

Additionally, you can find many of your favorite fruits and vegetables in an affordable manner all year round. Just check the canned goods and frozen sections! Frozen produce is often just as nutrient dense as their fresh cousins, or even more nutrient dense in some cases. Frozen berries are often known for their use in smoothies, but they can make a wonderful addition to baked goods. The key is to thaw them out and drain off the excess juices before adding them to the batter. You may want to add a little less water or milk to the recipe as the fruit will provide some extra moisture.

If you choose to use canned vegetables, look for labels that advertise low sodium or no salt added options. This way you can season the vegetables how you like and control how much sodium is in your dish. Similarly, it’s a great idea to look for fruits canned in water or juice rather than in syrup. These options will tend to be significantly lower in sugars. If you use a fruit canned in syrup or a canned vegetable that is not low in sodium, you can rinse off the fruit/vegetable to lower the amount of sugar or sodium in it.

Source: tasteofhome.com

Sources:

https://www.thespruceeats.com/midwestern-seasonal-fruits-and-vegetables-2217161

https://cooking.nytimes.com/recipes/1017703-roasted-vegetables