Foods that naturally boost your metabolism

First off, let’s start with a little background because most people who struggle with their weight are tempted to blame their metabolism for the difficulty they are experiencing. If you have a longstanding history of weight cycling, aka yo yo dieting, a slow metabolism may very well be your problem – for the purposes of this post, that is what the main focus will be. So what happens to your metabolism when you weight cycle, aka “yo yo” diet?

1. First, you lose a lot of fat mass (good thing) but a lot of muscle mass too (unavoidable with rapid weight loss, not a good thing)
2. If it was not a sustainable diet (often it’s not), then the weight piles back on at lightning speed, but this time it is all mostly replaced with fat mass.
3. Fat burns less calories than muscle = your metabolism tanks. Next time you try to diet, it doesn’t come off as easily or fast.
4. Over time, chronic dieters find themselves with a slower and slower metabolism because they keep losing muscle and replacing it with fat. It’s a viscous cycle that eventually makes it almost impossible for weight loss success to occur.

Fear not, if this all sounds too familiar and you think you are in this situation, I’ve done a little research for you and found some promising ways to boost your metabolism, naturally.

  • Tomato juice: in a 2015 study published by the NIH, menopausal women aged 40-60 who consumed 200 ml unsalted tomato juice twice daily experienced an increased in resting energy expenditure (REE) by an average of 400 calories
    Bottom line: drink 200 milliliters twice a day (about 6 ounces twice a day). Hey, it’s not gonna hurt anything.
  • Cinnamon: in a 2012 study published by the International Journal of Preventative Medicine, one group of individuals took cinnamon supplements every day, while the other group took a placebo. After 8 weeks, the cinnamon group lost more weight and body fat than the group taking the placebo.
    Bottom line: add cinnamon to your food or try the pure essential oil for a more concentrated version. Contact me if you are interested in learning more about brands I trust and recommend. remember, supplements are not regulated and therefore, may not be free of contaminants.
  • Coffee: most studies with caffeine in doses of about 100mg per day (6 ounces of coffee) showed an increased calorie burn between 75 and 110 calories for the entire day. There are other sources of caffeine, but coffee is a calorie free source that actually contains some antioxidants.
    Bottom line: have some caffeine before exercise to maximize the calorie burring effects if you are going to try this one. Hey, I love coffee, why  not?
  • Grapefruit: A study published in the Journal of Medicinal Food in 2006 showed that obese patients who consumed 8 oz of grapefruit juice or 1/2 of a grapefruit before each meal lost about 3.5 lbs after 12 weeks, without making any other changes to their diets. Participants in the study who consumed a grapefruit capsule before meals also lost weight — but just 2.2 pounds over the 12 weeks. The placebo group did not lose weight.
    Bottom line: drink 8 ounces grapefruit juice, eat 1/2 grapefruit daily, or take a grapefruit capsule with meals (I recommend with 2-3 drops pure essential oil in each one, contact me for recommended brands)
  • Lean Protein: Eggs, chicken, fish, low-fat yogurt, low-fat cheese, turkey
    The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein burns more calories to digest than carbs & fats. It also takes longer to digest, keeping you fuller longer.
    Bottom line: include 30 grams protein at meals, 8-10 grams of protein at snacks, and eat every 3-5 hours
  • Ginger: promotes digestion and stimulates metabolism, which leads to increased calorie burning. In animal studies, it increased metabolisms by 20%. In human studies, most herbal supplements taken internally increase metabolic rates by 2 to 5% tops. Every little bit helps! In a small, but very interesting pilot study, it was shown to enhance the thermic effect of food and increase the feeling of fullness after a meal. Bottom line: add it to your foods (we aren’t animals); you could also try the pure essential oil for a more concentrated source. If youve never cooked with essential oils, visit my previous post here.

What about appetite suppressants?

There are a few medical options that can help. I’ve talked them in the past along with habits that can help. In the spirit of natural options, here are some effective options I found in  my research:

  • Peppermint Oil: in its food grade, it is used often in the candy and dental industries (seems like an oxymoron, huh?). There is a reason for those after dinner mints! Because of the strong smell, it has an appetite suppressing effect in its purity. Try brushing your teeth after dinner, chewing mint gum while cooking, or diffusing peppermint essential oil to take advantage of this benefit.
  • Water: dehydration often leads to excessive hunger and even sugar cravings, especially chronic dehydration. Aim to consume half of your body weight in ounces of water daily. Add citrus for flavor and extra cleansing benefits. My personal favorite is pure lemon essential oil. Better yet, add fresh squeezed grapefruit juice or grapefruit essential oil.
  • Capsaicin: as in chili peppers. Ever notice you eat less when you have an extra spicy dish? This is why. Unless you are a glutton for punishment, of course.

Let me know what you try and feel free to reach out to me if you are interested in learning more about incorporating essential oils into your weight management routine.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Does your stomach really shrink when you eat less?

As a specialist in weight loss, I hear this phrase a lot, “I just need to shrink my stomach so I can get used to eating less.”

In reality, throughout life, the adult stomach stays about the same, which is the size of a football. However, the stomach is a muscle that can be stretched temporarily to fit more in should the occasion occur. How much we eat tends to be more dictated by habit and hormones rather than size, however.

A little anatomy for you. (I promise, just a little.) There are three very basic parts of the stomach: the top (the fundus), the middle (the body), and the bottom (the pylorus), which is where food empties out into your intestines. The the fundus, is the stretchy part that can expand a bit to allow more food to fit if necessary. It is not likely that the entire body of the stomach is going to expand to allow more food. Back to the football, if you can visualize how much chewed up food that would really mean, it’s quite a lot. However, our body regulates our appetite with hormones that send signals to our brain to tell us whether we’ve eaten enough or not – this is independent of how full the stomach is. Those hormones play a very big role in weight regulation and can be easily over-ridden by outside cues (i.e. the food tastes really good, it’s Thanksgiving, etc.)

Now back to the fundus. This upper muscle is why there’s always room for dessert, but maybe not another immediate meal. It takes about two full hours for the meal to completely empty down to the lower  stomach, out and travel into the small intestine. If you overdo it by eating too much too fast or adding some dessert at the end, that fundus is going to allow for some extra room. For those that habitually overdo it, the tolerance is going to grow over time for allowance. For those that don’t, it’s gonna be more uncomfortable and you’ll be less likely to keep doing it. When you go on a diet and purposely under eat for a couple of weeks, that fundus will become less stretchy and you’ll feel like your stomach has “shrunk.” But it really hasn’t. Weird, huh?

Competitive eaters use this to their advantage and train that muscle over time to allow them to eat a lot in one sitting without puking. I’m not suggesting you do that since I’m assuming you read my blog for help with weight loss, not competitive eating.

In someone who has had weight loss surgery, the body and possibly the pylorus of the stomach has been removed or bypassed, leaving about the size of an egg left. That’s not a lot and it creates some massive restriction. Because this part of the stomach is a muscle and can still stretch, it doesn’t stay that restricted for good. However, the tolerance for over-eating is much less, so the individual usually never gets back to having a football size stomach and still experiences permanent food restriction. If you know someone who had weight loss surgery and regained all or some of their weight because they “stretched their stomach back out,” this may be what’s going on. That’s for another blog post, though.

Hope you found this helpful and enjoyed a little weird science today!

P.S. If you’re looking for online support with like minded women striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Why it’s not risky to have weight loss surgery

Although I have never personally been overweight, I am an advocate for those who are. It’s not because I watched a family member struggle or have some heart wrenching personal story to share with you. Circumstances ten years ago just lead me to a position working with people who do struggle with weight.

Through that time, I have gotten to know hundreds, if not thousands, of individuals and their personal stories, and why there is so much more to weight loss than “eat less, exercise more.” I’ve helped a lot of people make the scary decision to pursue weight loss surgery, get their habits (and their mind) right on the way there, and I’ve been there that amazing day when they became a literal new person. So much so, I couldn’t even recognize them standing right next to me as I called them into my office for that two month post surgery check up.

I’ve cried with clients, done happy dances with them when the scale hit a certain number, and held the trash can when they needed to vomit because they ate something they shouldn’t have (yea, sucks to do that in your dietitian’s office.) I’ve been the first person to weigh someone after years and years of avoiding the scale. I’ve been the last person to see someone drink a soda before they chucked it in the trash can for good (carbonation isn’t allowed after weight loss surgery if you were wondering.) I’ve also been the first person to find out they’re going for it, for realz. It’s scary, it’s exciting, it’s terrifying, and it’s truly life changing.

Here’s the deal though, I don’t want to hear that “bariatric surgery is high risk” from people who know nothing about it other than that their brother’s coworker’s aunt’s mother in law had that “stomach stapling” procedure back in the 80s and died. Don’t ever take the excitement away from someone by telling them it’s too risky. 

I do get it. I’ve worked with two or three people out of hundreds that had the surgery and it went terribly wrong. They can’t eat food anymore because they had a rare complication. They get to live on a feeding tube for the rest of their life. I’ve gotten to know a couple of individuals who died months later because their health problems before surgery were against them and weight loss surgery didn’t fix it. It sucked. But they were exceptions, more on this later.

But I’ve also seen people get out of wheelchairs, off their diabetes medications, go on vacations again, and live life out of the house again because of this surgery. And that “stomach stapling” or “risky gastro procedure” everyone is so scared of, was actually life saving to someone that used to spend their entire life dieting without success, counting pills, administering injections, and going to doctor visits because their body became a prison.

If you think it’s about eating less and exercising more, think again. Obesity is not a lifestyle choice. If it was, there would be zero obese people in this world trying to lose weight. Everyone would wake up, cherry pick their dream weight and get to it. But if you’re reading this, you probably know that’s not true.

Here are 5 well meaning reasons why I’ve heard weight loss surgery is an unsafe choice and why they are false. If it’s something you’ve been considering but have been convinced it’s a “last ditch effort,” I want to give you some peace of mind to make a rationale choice. I’m not here to tell you to go do it, but I don’t want you to not go do it out of fear, either.

  1. You could die. Obesity itself is the number 2 cause of preventable death (aside from smoking) in the United States today. In this analysis of 13,871 morbidly obese patients from a national registry between January 1996 and January 2006, the risk of death within 60 days following any weight loss procedure was 0.25%, making it a rare event. A main reason for this is because modern day procedures are typically done laparoscopically, meaning only 5 small incisions about one inch in length each are made to perform the procedure rather than a long vertical incision as used to be made. Medicine is always evolving!
  2. It’s a cop out. And you could die. Okay, this is kind of a continuation of the first, but I felt needed more clarification. Bariatric surgery is emerging as a powerful weapon against severe obesity and type 2 diabetes mellitus (T2DM). Numerous studies confirm that weight loss surgery, particularly Roux en y gastric bypass surgery is more effective at bringing those with T2DM into disease remission than those who were undergoing conventional medical therapy. Some studies that back this up include this one, this one, this one, and this one. But there are several more available in case you need more proof. As a reminder, complications of long term, uncontrolled diabetes include: kidney failure, often requiring dialysis, neuropathy leading to toe and/or foot amputations, and heart disease. Not one of these are known complications of weight loss surgery.
  3. You’re going to throw up a lot. Well, yes, if you don’t follow strict dietary guidelines. I get it, this is not a lifestyle for everyone. It requires consuming adequate amounts of nutrition, 5-6 times/day, when you’re barely hungry. It also means you will be preplanning your meals every day, for the rest of your life, including the small details like quantities, calories, and protein grams. You will also need to be picky about what restaurants you choose when and if you decide to eat out in restaurants. Be prepared to eat slower. A lot slower. And chew well. Choose your food wisely. No room for fillers here when your stomach is the size of an egg. So no air swallowing habits either, like chewing gum or soda. Eat the wrong food item and you may be sorry for hours or days following.
  4. You’ll have no energy. Actually, if you’re frame has been carrying an extra 50-100 pounds it’s not supposed to be carrying and all of the sudden, in a very short person of time (say, 4-6 months?), you lose it 50 plus pounds, just like that? Wouldn’t ya think the opposite would be true? Think of it more like this: you’ve been carrying a 75 pounds back pack for a few years and I just took it off. How would that feel? This doesn’t really matter what your starting weight is, either. 75 pounds is 75 pounds.  You will also be forced to eat better with surgery, that’s part of what the surgery is for. Run through the drive through with some friends and a cheeseburger real quick and you’ll be running to puke. It’s just what happens when you’re digestive system is rearranged and shortened. Better diet = more energy.
  5. You’ll just gain it all back, so why bother going through that? Not true. Statically, 20% or 1 in 5 individuals who have weight loss surgery will regain all of the weight lost following surgery. But that also means 80% or 4 in 5 will maintain that loss. Those who do not have surgery? If your body mass index is above 30, the sad and terrible truth is, statistically <1% of individuals will maintain any weight off. I know….

In case you haven’t figured it out by now, I’m a pretty big proponent of weight loss surgery. This may surprise you, but like I said, I’ve worked with lots of people and I know their struggle. I’m also a big proponent of taking control of your own life, whatever that may mean for you…and I’m here to help you on that journey. I’ve got a ton of posts for the non-surgery folk too, so look around!

There are various types of surgeries, but the two most effective and common choices available today are the laparoscopic roux-en-y gastric bypass and the laparoscopic sleeve gastrectomy. If you want to know more about them, I encourage you to talk with your doctor. This post would go on forever if I described them here, but certainly feel free to reach out to me for resources if you want to know what they are.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Foods that stop bloating

You know that feeling. There’s no real reason for your weight to have tipped the scale, but you can’t button your favorite pair of shorts. It’s a fat pants kinda day with a blousy blouse to cover up what you’re feeling looks bit like a pot belly. What if you could eat your way to a thinner stomach and get rid of that bloated feeling? You actually can.

First, it helps to understand why this happens. And it happens to everyone. Often women more so because of hormones. (You probably knew that though!) Pre-menopausal women often feel bloated at varying times of the month with bloating and fluid retention being two common symptoms of premenstrual syndrome.

Another reason may be because of dietary habits, either eating too much or too little fiber. Too much fiber, especially if the body is not used to it, can cause excess gas. Too little fiber can cause constipation. It can also happen if you eat foods that are particularly gas forming such as beans, broccoli, cabbage, dried fruit, asparagus, brussel sprouts, artichokes, onions, radishes, cauliflower and fatty or fried foods. The goal is to aim for 25-30 grams of fiber daily, I’ll talk about what that looks like since the typical American diet contains around 10 grams.

A big reason, however, is due to emotional stress. We often give too little credit to the impact that this can have on our physical health. In fact, it is estimated that 25 to 45 million people in the U.S. are affected with Irritable Bowel Syndrome and 2 in 3 of those are women. Irritable Bowel Syndrome is characterized by diarrhea alternating with constipation worsened by stress.

The last one I am going to include here is small bowel bacterial overgrowth. I talk about the importance of probiotics in my recent post here because it can definitely help combat this condition. I’ve seen this mostly in people who have had a recent gastrointestinal surgery and those taking antibiotics for prolonged periods of time.

So now for the good stuff, what foods can you eat to prevent this from happening? Because nobody has time to be feeling bloating and gross.

  • Cayenne pepper: it’s a natural laxative because it stimulates the digestive enzymes to get moving.
  • Ginger: old remedy for soothing stomach discomfort, haven’t we all had ginger ale at some point in our lives for a stomach upset? Sadly, most ginger ales don’t contain any real ginger at all. You are better off boiling and straining some fresh ginger or adding a drop of pure ginger essential oil into some tea or hot water.
  • Fennel: inhibits muscle spasms which calms down symptoms of IBS. Cook your next meal with some of the fresh herb or take 1-2 drops of the pure essential oil in a capsule.
  • Peppermint: similar to fennel, the menthol in peppermint relaxes your muscles and allows you to release any pent up gas or flatulence. Because if you are struggling with reflux, this may aggravate it because it also relaxes the sphincter at the end of the esophagus causing stomach acid to revert back up in those with gastroesophageal reflux disease (GERD.) Make peppermint tea by adding fresh mint leaves or a drop of peppermint essential oil to a cup of hot black tea. The hot water can also help get things moving along, especially helpful for constipation. Avoid chewing peppermint gum as this can make gas worse since gum may cause you to swallow air.
  • Lemon: acts as a natural diuretic and helps if you are retaining excess fluid. Squeeze some fresh lemons or add a drop of pure lemon essential oil into your water. Avoid drinking your water out of a straw since that can cause you to swallow excess air and make bloating worse.
  • Berries: they are 85 to 95% water, making them great for reducing bloat. They are also an excellent source of soluble fiber, a type of fiber that dissolves in water and one that many of us don’t get enough of in our diets. In order to promote bowel regularity and prevent bloating, we need plenty of this along with insoluble fiber, the kind that does not dissolve in water (so think apple skin and celery.)
  • Watermelon: it’s high in water, making it a natural diuretic to remove excess fluid retention. Also great source of soluble fiber like the berries.
  • Probiotic containing foods: such as yogurt, kefir, and kombucha or add a good supplement to your daily regimen (more on that here).

I’ve given you many ideas that offer additional health properties beyond reducing bloat. That’s one of the many great things about choosing natural options for improving your health. If you are interested in learning more about the essential oil options I mentioned, feel free to reach out to me at one of the links below.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Jillian McMullen, RDN, CSOWM, LDN

The real reason to go vegan (hint: it’s not because meat causes cancer)

I want to start with a disclaimer, I don’t have Netflix. I know. But I rarely watch tv these days and when I do, it’s in the form of a Friday night animated movie with my kids. You’ll understand in a minute why this matters to the topic of vegan diets.

But first, let’s clarify what a vegan diet really is. It’s not the same thing as going vegetarian which is simply cutting out some or all animal products. Vegans are hard core. They don’t eat animal containing products of any kind including beef, poultry, seafood, dairy products, eggs, honey and any products containing such ingredients (i.e. whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, shellac, L-cysteine, animal-derived vitamin D3 and fish-derived omega-3 fatty acids.) Most vegans I have known rely on whole, plant based foods to compose their diets. The bulk of their diet comes from nuts, seeds, beans, fresh fruits and vegetables, rice, potatoes, and occasional dairy substitutes. They typically do not consume processed meat substitutes (that would be a flexitarian), processed junk food, added oils, and sugary drinks/sweets. These are health conscious people that often care about the environment too.

A certain movie on Netflix has been circulating recently about how healthy vegan diets are, suggesting if you follow them, you won’t get cancer, Type 2 diabetes, or heart disease. And highlights how unhealthy eating meat, poultry, processed meat, even fish, and all forms of dairy is. Cancer in a patty with melted diabetes on top, shall we?

As a reader of my stuff, you probably know by now, I have an opinion. But you should also know my opinions are based on quality evidence. I’ve read a thorough review of the movie but my post really isn’t to bash the movie. What I’d prefer to do is shed some light on the real reason you’d want to consider following a vegan diet instead of a bunch of bias and poorly backed reasons of why you shouldn’t eat meat. In the world of nutrition and scientific research, there are very little absolutes. When it comes down to it, nobody really has the answer. If they did, they would be extremely wealthy and these diseases that have become such epidemics would be eradicated by now. One little movie just doesn’t have the miracle answer. Sorry.

So let’s outline some great reasons why a vegan diet would be a great option, sprinkled with a few reasons why it might not be a fit for you:

  1. Vegan diets are nutritious: this really is a no brainer. They are naturally higher in fiber, folic acid, vitamins C and E, potassium, magnesium, and many phytochemical than the typical western diet (aka standard American diet aka SAD). The fat content is also more unsaturated since there is no allowance for the primary sources it comes from like butter, beef, processed goods and poultry skin. However, there are going to be a few nutrients that will present a challenge and concerted effort to obtain adequate amounts is required. Vitamin B-12 to start with because the best source in the SAD comes from eggs and animal products. There is a product that you may have never heard of unless you circulate in the vegan communities called nutritional yeast, which can be fortified with B-12 (think parmesan cheese). Most solid vegans I know take daily sublingual supplements or bi-weekly injections. Really no way of getting around that one, a B12 deficiency can lead to all kinds of issues including permanent neurological damage, so don’t mess with it. Next ones are vitamin D, calcium, and long-chain omega-3 fatty acids. These three power house nutrients typically come from canned seafood and dairy products, both off the vegan menu. If flax seed, flax seed oil, and walnuts are a regular part of the diet, omega 3 fatty acids should not be a problem. And there are always vegan omega 3 supplements. It should be noted that the vegan supplements are not as bioavailable as the fish supplements, however. Some green leafy vegetables will provide plenty of calcium if eaten regularly especially kale, broccoli, and watercress. Almonds are also a great source of calcium all things considered. Plant-based dairy alternatives can be a good option too if fortified with vitamin D, B12, and calcium. I talk more about them in this recent post.
  2. There is possibility that vegans are at lower risk of heart disease, certain types of cancer, and type 2 diabetes. The research isn’t clear, folks. The movie which shall remain anonymous, gave studies, which to the average person unfamiliar with how research works, might sound compelling, if not downright terrifying. But much of what they cited was based off of dietary recalls and food frequency questionnaires. I did some of my own digging, that’s what I found too here, here, and here. As a dietitian, I’ve completed both myself and obtained thousands of dietary recalls. Can you give me an account of everything you’ve eaten for the past seven days including snacks, drinks, and meals? How about a month? I can’t either. That’s what they are basing their research on and then saying the amount of meat these people ate is linked to their cause of cancer. You can’t buy that. I will note, if these people are professing to be vegans and in two of the studies I linked to, the subjects are seventh day adventists as well, I’m guessing the researchers are taking their word that they don’t smoke, drink alcohol, or consume animal products. So over the 6 and 8 year follow up period these two studies took place, these people never messed up. Not once. Not ever. I’ll let you decide how likely that is. And how truthful people are about that. Especially when it comes to their religion.
  3. You could be thinner. True. Could be. I’m a weight loss expert. I’ve been working with people on weight loss for over ten years. I’ve never been able to adequately help someone lose weight without reducing their carbohydrate intake and increasing their protein intake. Quite opposite of a vegan diet. But certainly, the carbohydrate choices I recommend are fresh fruits, vegetables, whole grains, and beans/legumes. Really, I’m tired of of the 100-calorie snack packs and 1-point snack cakes filling up the grocery aisles advertised as weight loss foods. They aren’t. And they aren’t part of a vegan diet, that’s a win.

Obesity is the second leading cause of preventable death in the United States. Smoking is number one. My mission is to help you lose weight effectively and for good. I don’t buy for one second that eating a piece of bacon or any processed meat is like smoking five cigarettes. This study compared various types of cancer risks relative to habits like smoking history, processed meat, and red meat intake. However, they based their conclusions on food frequency questionnaires and did not take into account BMI or family history of cancer (although they gathered the information.) They did survey close to 500,000 individuals. So I will give it to them that they have numbers on their side. If you’ve ever talked to me about processed meat, you know I don’t like nitrites and nitrates because I do believe that there is strong evidence that they are linked to cancer and there are too many great nitrite-free options to risk it. But that doesn’t mean eliminate them altogether nor does that make a strong case to go vegan. In fact, this study found a reduction in all cause mortality when individuals replaced red meat with unprocessed white meat (chicken, fish, etc). But again, they obtained their evidence from questionnaires. So who really knows.

So far, maybe I haven’t given much compelling reason to go all out vegan. I’m really not anti-vegan at all. In fact, I’ve considered it myself but I live with two meat-lovers  and one-dairy lover so I prefer to keep the peace for now. At first glance, there is some compelling evidence that it’s the miracle diet we’ve been looking for. But then again, other diets are out there showing similar promises. Fact is, we don’t know enough about any of them and I’m not sure if we ever will. I don’t know anyone that has gained weight, could blame their cancer, heart disease, or diabetes on following a vegan diet. Quite opposite in all of the personal encounters I’ve experienced myself. If it’s something you are considering, have a plan, allow for a little flexibility, and incorporate supplements if necessary.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Jillian McMullen, RDN, CSOWM, LDN

9 reasons why people are following a dairy-free diet

If you aren’t avoiding dairy like the plague, you probably know someone who does. If you don’t, you may have heard that it’s best to choose the full fat versions over the fat free or low fat. And what about those hormones? Should you choose organic? A dairy alternative?

What’s what? Why are they avoiding it? And should you? Let’s start with two of the biggest, most glaring reasons why someone would want to avoid dairy:

1. Lactose intolerance. In fact, according to the National Institutes of Health, as many as 65% of adults in the U.S. suffer from this – ya know, that bloated, uncomfortable gassy feeling that sends you to the bathroom after you’ve drinking a glass of milk or just eaten a bowl of ice cream?. It’s not an allergy, but just simply the body’s inability to digest lactose, the sugar found in milk, because it lacks the necessary enzyme, lactase, to break it down. It’s actually rare before the age of two. Milk is a big no no here, but often this includes cheese, cottage cheese, ice cream, and yogurt in large quantities. Those who have Irritable Bowel Syndrome, Celiac Disease, Crohn’s Disease, Ulcerative Colitis, or Diverticulosis will more than likely also have lactose intolerance. Many lactose-free options have been developed over the years such as Lactaid milk and my personal favorite, Fair Life ultra filtered high protein milk which now has available options to include DHA omega-3 fatty acids.

2. Milk allergy: this is more than just an intolerance to the lactose enzyme. Understand that an allergy is very different in that it is defined as a damaging immune response by the body to a substance. There is no tolerating even a yogurt or lactose free option if they want to avoid hives, anaphylaxis, or whatever it is that their body does in response to milk protein.

If you don’t fall into the above two categories, you may want to explore some of the other reasons with me to find out why people have sworn off dairy before you decide if you are joining the bandwagon or not:

1. Dairy is an acne-trigger: TRUE. Some research does, in fact show that high intakes of dairy are linked to moderate to severe acne in teenagers and young women due to the insulin-like growth factor-1 (IGF-1) found in milk. The IGF-1 is the primary mediator for the growth hormone and is present in pregnant milk-producing cows. I believe this hormone and others is to blame for why many people are so nervous about consuming cow’s milk and have made the switch to one of the many alternatives available on the market today. Read on.

2. It contains harmful hormones: FALSE. As with with above, the word hormone gets people nervous and thus, there has been lots of public concern over the synthetic hormone, recombinant bovine somatotropin (rbST), that leaks (in miniscule amounts) into our dairy products from pregnant cows. What exactly is it and why is it used? Simply put, it helps the cows produce more milk, i.e. increases efficiency and productivity for their ahem, job. In fact, it’s been studied extensively in it’s twenty years in use and in this most recent review of those many studies, has been concluded totally safe. You have likely seen organic rbST-free milk and yogurt options available in your local grocery store and assumed they were better. From what I have researched, these are in response to market demand, not necessarily safety concerns. If I find out any differently, I will tell you. Promise. If you are still concerned, you have those available to choose from and certainly, if you are acne prone, go for them.

3. Dairy has been linked to certain types of cancer: FALSE except for possibly prostate, which remains inconclusive. In a 2015 analysis of 22 prospective cohort studies (1,566,940 participants), they concluded dairy was associated with a decrease in breast cancer incidence. And again, a study published last month (June 2017), they indicated after analyzing the results of 13 different studies (493,415 participants and 7453 cases) that increased calcium intake coming from diet and supplements was associated with a decreased risk of ovarian cancer. In another review, published at the end of last year, they concluded that cow’s milk is indeed associated with a reduced risk of colorectal, bladder, and gastric cancer as well but neutral for ovarian, pancreatic, and lung. With that many participants and cases, they make a strong argument. The jury remains out for prostate as there has been evidence that dairy raises the risk of prostate cancer, particularly because of the presence of the IGF-1 hormone. Stay clear if you’re a male and have a strong family history for now….in my opinion. It’ cancer, after all.

4. It raises diabetes risk: FALSE. In a 2016 analysis that included 22 cohort studies comprising of 579,832 individuals and 43,118 Type 2 diabetes cases, total dairy consumption, particularly from low-fat yogurt was associated with a reduced risk. Although another study found no difference using full fat yogurt, suggesting the benefits came from the fact that yogurt is rich in probiotics and the fat content is not as important. Lots of human subjects here, that’s what I like to see in results.

  • 5. It causes inflammation: TRUE, maybe. Looking at 78 studies, it really was a toss-up. This review concluded that dairy products, especially fermented ones, like yogurt, are anti-inflammatory. However, for people who have a known dairy allergy, it is definitely pro-inflammatory. Makes sense, that’s kinda what an allergic response is. As far as what it was that caused the dairy to be inflammatory, they did find more of an association with the dairy products highest in saturated fat.

6. It’s fattening and raises risk of heart disease: FALSE. In the same review, they discussed how in actuality, full fat dairy products raise HDL levels (a good thing). Although whole milk dairy products do tend to increase LDL cholesterol as well, understand that there are two types – small particle and large particle. The small, dense particle size are the ones that are more susceptible to oxidation and artery wall build-up, whereas the large are not. Dairy products have more of the large particles. That’s good. A recent meta-analysis of thirteen studies published in December of last year concluded plainly that :

Higher dairy fat exposure is not associated with an increased risk of cardiovascular disease.

7. It was never meant for humans, only baby calves. Personally, I find this to be a weak argument. One could argue that the only milk meant for humans is breast milk. However, many of us, myself included, enjoy soy milk, almond milk, and many of the other non-dairy novelties on a regular basis. The NHANES pubished in 2010 reported that indeed, children aged 2-4 and 5-10 did have higher BMIs when drinking higher quantities of milk (higher BMI was not necessarily equivalent to obesity). However, these results were used for the 2010 dietary guidelines for Americans to encourage milk consumption among children since a higher BMI (not necessarily obese) for a child is not necessarily a bad thing. After all, it is well known that calcium and vitamin D intake are linked to bone health and that milk is an excellent source of these vital nutrients. We also know that bone mass is developed during childhood and adolescence.

One might argue that calcium and vitamin D are also available from the many dairy alternatives such as almond, rice, soy, and coconut milk, and often in higher quantities. In this study, however, they found that our bodies absorb about 25% less of the calcium most brands of soy milk add to their product compared to cow’s milk. In other words, you need to drink about 12 ounces of soy milk to get the same amount of calcium you would get from an 8 ounce glass of cow’s milk. Another review pointed out that we simply don’t know the amount our bodies can absorb from all of the nutrient-fortified plant-based milk options to say whether or not it’s the same as drinking cow’s milk. Either way, no one can deny our children are consuming energy dense, but not necessarily nutrient dense diets and that’s a problem. Cow’s milk is the only product I know of that is consistently high in protein, potassium, calcium, and vitamin D while low in food additives including added sugars that is widely offered to children in their critical growth years.

Hear me out. If you read my blogs, I understand that some of you read holistic health sites as do I. And much of what I’ve said in this post goes against what you’ve probably read or heard. But I do not believe in living in fear, I believe in what it is evidence when it comes to this stuff. I dig as much as my time allows to avoid any potential bias and present the facts to you. If you have any personal experiences that differ and you need to remain committed to a dairy free diet, there are acceptable options to get your calcium from, including some you may haven’t even thought of yet like kale, broccoli, and canned salmon. If you need probiotics and extra supplementation, I have recommendations that I fully trust and use myself that I would feel confident in sharing with you. Feel free me to contact me if you’d like to discuss it more.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here. We have an upcoming fitness challenge that’s going to be lots of fun!

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Jillian McMullen, RDN, CSOWM, LDN

This is why slower is better (even though it feels sucky)

When we make positive changes in our lives to reach a goal, it’s human nature to want results overnight or, even better, YESTERDAY. You know what I’m talking about if you’ve been on a healthy eating kick. I mean, who wants to plan their meals diligently, grocery shop and cook those meals, eat less than normal, feel hungry, drink a bunch of water, ditch the sugar and fried food, say no to the tv snacks, and get rid of the chocolate stash just for a couple of measly pounds after a entire week of faithfulness to this plan? Not many.

In life, we want a big payoff, or return on investment, when we make a decision to change. Want to make $10K a month? Who doesn’t? It takes time. Want to lose 80 pounds? It takes time. And here’s the deal – most people will get discouraged when they don’t see results fast. In fact, some may argue that diets offering quick results early on equal higher success rates because they spark high motivation. But what they don’t mention is the long term maintenance of said diets. And to me, that’s a failure. Anyone can lose weight. If you’re reading this, you’ve probably done it a dozen times yourself. That isn’t your problem. Your problem is maintaining that weight loss. So my challenge for you is to RESIST the urge to crash diet because crash dieting is no different than what you’ve done before.

In fact, losing weight quickly is a red flag that you will regain that weight quickly.

Why? Because physiologically, the body doesn’t adapt well. We are designed to be protected from starvation. Losing weight in general causes a decrease in the production of the hormone leptin, which signals the brain to say “hey you’re full, you can stop eating now.” It also causes an increase in the hormone ghrelin which tells the brain, “hey you need calories, eat!,” and that means you’re gonna be hungry. Losing weight also means a slower metabolism, because smaller people naturally burn less calories. If there is less of you, you are going to need less calories the smaller you. Make sense?

This creates a problem for the chronic dieter. You have a slower metabolism, but you’re hungrier than ever. Tack on an unrealistic diet you followed to get the weight loss you achieved (say, a low carb diet, an 800 calorie diet made up of all protein shakes, or a cabbage soup diet, you get the point) and well, you don’t stand a chance. Stay with me, there’s still hope.

If you are losing weight slower, say one half to two pounds per week, it can actually be a sign that you are likely to keep that weight off. Why? Because you are probably doing something that you can continue doing long term (i.e. you aren’t on the latest and greatest fad diet of the season). Think about it this way – if you are looking back at the last four weeks and you’ve lost two pounds, I completely understand that it may be really frustrating and you probably feel like you’re getting nowhere. But in one year that equals twenty-six pounds lost. Twenty-six pounds you will keep off for good. Isn’t that better than twenty-six pounds in say, two months that will ultimately result in thirty pounds regained over a year’s time? I know you know what I’m talking about here because you’ve probably experienced something similar.

What is an optimal rate to lose weight?

-If you weigh <250 pounds = 5-10% over six months (so a 200 pound person might lose 20 pounds by the 6 month mark)

-If you weigh >250 pounds = 10-20% over six months (so a 300 pound person might lose 60 pounds by the 6 month mark)

Bottom line, keep at it. Even if your wins don’t seem like much, they are actually a really big deal. Losing weight fast usually means it won’t stay off. I’ve seen it more times than I can count. On the flip side, when people lose weight at a slower pace consistently, I’ve almost never seen them regain it. So let that be an encouragement to you today to stay the course!

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Keto diet- is it everything and more?

Several weeks ago, I began a diet review series and I did a brief synopsis of the Keto Diet. I admit it wasn’t very thorough and because I keep seeing it pop up and another friend starting it, another friend losing weight with it, and another person swearing by it for their increased energy, I’m gonna do a more thorough review here. I especially see my friends in the holistic communities doing it- and it’s spreading faster than the Whole 30 diet once was.

Is this the newest fad that will be replaced by something better in a couple of years? Or is it here to stay and in several years we are going to see evidenced based research popping up at how it’s the best diet that we never knew existed and if we just figured out how healthy fat was for us earlier, maybe we wouldn’t be seeing the rise of heart disease, obesity, cancer, and other related diseases that we do today?

Well, let’s start with what it even is. Roughly 70-75% fats (you read right), 5-10% carbohydrate, and 20-25% protein. As you can see this is not your normal low carb diet that typically replaces the missing carbs with protein. It’s all about the fat. Why? Because the purpose of this diet is to put your body into ketosis, aka a fat burning machine. Just to give you a little science lesson here, our bodies preferred source of fuel is glucose (what carbs are converted to after we eat them). Now if you are eating a diet high in carbs, that is what you will burn first for energy. And everything requires energy in our bodies to function properly, including our brains. When the body runs out of glucose (will happen if you aren’t eating very many carbs), the liver is great at producing a back up, called ketones. Ketones come from broken down fat. Make sense?

So why do people do this? I dunno about you, but while a high fat diet sounds pretty fun to me, a diet made of mostly fat doesn’t. But there are lots of anecdotal reports of promising results when one follows this kind of diet. I’ll start with two that have evidenced-based research backing the claims up (because you know me, that’s what I’m about.)

Note: it was very difficult for me to find any studies published prior to 2017 (soooo….6 months ago) that called a ketogenic diet low carb high fat. Be aware of that because any other “ketogenic” diet before that in the research was defined as “low carb, high protein.” There is a huge difference and that’s not what we are talking about here. I worked with patients and personally participated in 2 published studies on very low calorie high protein, low carb diets for 7 years.

Weight loss: this article  published in 2013 reviewed 12 different studies and found in 1415 subjects, the average weight loss after 6 months on a high fat, low carb diet was 2 pounds vs. 1.6 pounds for those following a low fat diet. After a 6 month follow up it was difficult to assess because compliance was not so great and they consumed more carbs than allowed. Another study published in 2009 was done for a full year on 106 obese individuals and compared weight loss of those on a keto diet vs a low fat, high carb diet. They found that their average weight loss was the same between groups, both losing an average of 30 pounds. Pretty good, but neither diet was superior to the other. It just showed that following a reduced calorie diet yields weight loss.

I will add here that I’ve always said, I’ve failed at what I do if I helped you lose weight but you regained it all back. I don’t think we know enough about this diet for the purposes of weight loss to know if it’s not just another yo yo plan. Sorry.

Lipid levels: In the same 2013 review, they analyzed 1258 subjects and found their triglycerides decreased significantly, and their HDL levels increased significantly. Both good things. I like that and the amount of subjects is enough to say it’s valid.

Other indicators of Metabolic Syndrome: The 2013 review noted there was no significant difference between treatment groups in changes in systolic blood pressure (11 trials), fasting blood glucose (eight trials), insulin (six trials), HbA1c – average blood glucose over three months (four trials) and C-reactive protein (four trials).

Athletic performance: In this 2017 review, they concluded that long-term low carb, high fat diets appear to be safe and may even improve several metabolic risk factors for chronic diseases in the general population. They may even provide a promising way to help control body weight and fat mass while maintaining lean body mass in athletes who are participating in sports like tae kwan do, wrestling, lightweight rowing, cycling, and running. Additionally, there is some emerging evidence that a keto diet could improve the performance in ultra-endurance sports as well as those sports with repeated high intensity activities. If you aren’t an athlete, this could still be a good thing if you’re hitting up the gym and wanna try out that new cycling class.

Focus and Mood: this has been one result that many believers love the most. And why I believe they stick with it. Who wouldn’t when you feel great, you’re losing weight, and you’re better able to focus? Who doesn’t need that? Here’s what the available research says: in a 2009 study, they found that after 8 weeks, those following both low carb, high fat diet and a low fat diet had significant improvements in their mood and cognitive functions. However, after a year, the low carb, high fat diet returned to their baseline mood and cognitive functions while those on the low-fat diet continued with their marked improvements. You read that right. The low-fat diet group continued with the better mood, NOT the keto group. This study here in 1998 reported similar results on women eating a high carb diet. I’m just the messenger, don’t hate me! Now, I’m not recommending you go eat a bunch of carbs to feel better. Okay?

Here’s the thing, the concept of following a keto diet for weight loss is fairly new in the research world. So you’re not gonna find a whole lot out there to prove it does a whole lot for health yet. You will find a bunch out there to show the benefits of what it does for those with epilepsy unresponsive to medication. It works.

And don’t expect overnight results. It takes time for the body to adapt to ketogenesis. Some sources I’ve read say two weeks, others say up to a couple of months – assuming you don’t go off plan, not even once. So no cheat days allowed. This diet is for the type A strict meal planning types. Those who are willing to keep a food record and count their carbs, fats, and proteins will do best.

I’m a weight loss expert. And here’s what I know about long term, sustainable weight loss. It’s hard. Like, really hard. If you’re looking for a study that proves ANY diet to work and be the ending answer to our obesity epidemic, well good luck. You will surely find that one person who followed a high carb diet and lost 167 pounds and now has kept it off for 13 years. There’s gonna be that person following the Atkins diet since it’s introduction to the dieting world and it’s changed their life forever. And then there’s the rest of the dieting world still looking for what works for them. I did not find anything that said following the ketogenic diet was harmful, not even long term. In fact, quite opposite. So if you wanna try it because you know someone or more than a few someones who are following it and now they look and feel great and you think it’s something that could help you, well let me know! I’m always looking to be inspired by someone’s dieting success story.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Dieting hacks: optical illusions & outta sight, outta mind

A lot of what we eat, sizes we choose, and amounts we serve ourselves are just an illusion. What do I mean by this?

Studies have shown that the most popular drink serving size is medium. However, “medium” is varies from restaurant to restaurant. For example, did you know Starbucks has a “short” size? It’s true. But they don’t advertise it because if they did, they know they would sell mostly “tall” drinks instead of “grande” which in most people’s eyes is considered their “medium” size. Why? Because they advertise tall-grande-venti. If they advertised short-tall-grande, we would all want tall. Interesting, huh?

To drive home this point, the first time I went to my local movie theater, I got a medium soda. However, what they considered medium was about 42 ounces!!! I took my kids yesterday and remembered this, so I ordered a “small” 32 ounces. Still gigantic, but imagine how many people are ordering the 42 ounce sodas simply because of the “medium” label? In a gas station, we call those “big gulps.”

I haven’t been to a bar in a long time….make that about 8 years (about the age of my oldest plus 9 months.) But in study found that experienced bartenders will pour about 20% more alcohol into a short glass versus the same size tall glass if not pre-measured while the average person will pour around 30% more. You think restaurants and bars have more tall glasses because of this? Of course they do! Or at least they are required to use their jiggers! Try this concept with your children for fun: show them 1/2 cup candy in a tall glass and a short glass (clear, see through) and give them a choice. They will choose the tall glass even though its the same amount. Why? Because the tall, slender glass looks like more candy.

How can you apply the optical illusion concept to your life?

  1. Use smaller bowls, plates, and cups so that it appears as if you are eating more than you are. As referenced in my last post, those portions will get lost in large plates and it’s been proven over and over, you will eat more if you eat on large serving dishes.
  2. Divide your snacks into smaller portions. The same researcher mentioned above, found that using visual indicators significantly reduces the amount that we eat. Check out this study where just adding a different color every seventh or fourteenth chip resulted in a 250 calorie difference!! It really can be that easy, folks! This is why single serving and 100 calorie packs are so effective! Get yourself some snack-sized plastic baggies and pre-portion out your snacks or before you sit down to watch television with a bag of chips, put a handful in a bowl first so you can see what you are eating. Do not rely on estimates when you are eating directly from the bag. Take that extra step if you are serious about losing weight.
  3. Make it inconvenient to overeat and put foods you should be limiting out of sight. Remove the candy dish off your desk and put it somewhere you can’t see it (like, in the trash. No really, in the pantry). Get the bag of chips off the top of your refrigerator and put it behind closed cabinet doors. Store your leftovers in an opaque container, in the back of your refrigerator (I don’t care if you forget about them, that’s the kind of the point!) And please, stop storing that ice cream in the freezer in case your grandkids come visit! It’s not good for them, either!
  4. Keep healthy foods convenient and visible. Store fresh fruits and vegetables in clear containers, in the front of your refrigerator, already cut up and ready to eat. Purchase cheese sticks already portioned out and make sure they aren’t buried under stuff in the deli drawer. Boil eggs in advance and peel them so that they are ready for a snack when you’re hungry, again stored in a clear container where you can see them. Replace the cookie jar on the counter with a bowl of fresh fruit. Put some single serve trail mix packages on top of your fridge in place of the chips. Need proof this stuff works? Here’s another study for you on how out of sight, out of mind reduces over-eating- office workers ate 5.6 more chocolates each day when dishes were visible but inconvenient, and 2.9 more chocolates when dishes were convenient but not visible. I’m suggesting you do both (make the food inconvenient and invisible), but according to this study, it’s the visibility that really counts.

Even if you pick one or two of these hacks to try, I think you will see some results in your life. Let me know in the comments what you try and how it’s helping you. Remember, it’s not willpower, it’s skill-power. I’m going to keep emphasizing that point because I want you to understand that you have the power within yourself to see the results that you desire.

P.S. Love to eat out but not sure how to fit it in with your health and wellness goals? Get these tips  sent to your inbox and master the dieting hacks even when you’re at restaurants!

P.P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Diet hacks for eating less and feeling full

Portion control. Do you cringe when you hear that? It’s more like portion distortion. The bigger is better mentality has surfaced everywhere – smart phones, television screens, computer monitors, boobs (yea, I said it), muscles, tires, cars, houses, and on and on.

Here’s the deal….most of us don’t even know what a portion of any food actually is. And when we do find out, it’s laughable. Why is that? Well, because we have become conditioned to super-sized servings. Now, a portion is an actual MEASURED amount. A serving is whatever you put on your plate. They are two very different things. So here’s a little education for you:

1 portion of carbohydrate = 1/2 cup (cooked, plain cereal like oatmeal/grits, potatoes, pasta corn, peas, beans) (80 calories) *rice is an exception at only 1/3 cup per serving

1 portion non starchy vegetable = 1 cup raw or 1/2 cup cooked, but really – unlimited (25 calories)

1 portion fresh fruit = 1 cup raw, 1 cup frozen or 1/2 cup canned (60 calories)

1 portion added fat = 1 teaspoon (oil, butter) (100 calories)

1 portion nut butter or avocado, sour cream = 1 tablespoon (90 calories)

1 portion nuts = 1/4 cup (170 calories)

1 portion dairy (milk, plain yogurt, cottage cheese) = 1 cup (110 calories)

1 portion of lean meat (chicken, fish, pork tenderloin, egg) = 3 ounces  or 1 egg (110 calories)

1 portion of high fat meat (beef, ribs, fatty fish) = 1 1/2 ounces (110 calories)

Note these are all estimates and foods vary A LOT depending on added sugars and fats or lack thereof. So reading labels is important too. But the key here is to understand that you are probably over-eating. For example, in a restaurant, the smallest sirloin is 9 ounces, that’s SIX TIMES as much as a “portion size”. I’m not saying you can only eat 1 1/2 ounces, but calories count and they add up fast if you aren’t paying attention. It’s really no wonder how people gain weight easily when they are eating out frequently.

But it’s not just restaurants to blame. It’s how we cook at home, too. For instance, when you make pasta – do you cook the entire box? Have you ever looked at the label? A pound of pasta is enough to feed sixteen people if you are sticking to the 1/2 cup serving. If you go with the box’s suggested serving of two ounces or 1 cup each, then you are cooking for eight people. I’m guessing you aren’t feeding that many people for dinner on a regular basis though. So how do you deal without feeling hungry all the time?

Here are some tried and true tricks:

  1. Realize this is not willpower. I repeat – NOT willpower. It’s skill-power. So first of all, STOP cooking for an army and start cooking for the number of people having the actual dinner. I once counseled a couple that did this and each lost forty pounds without changing what they were eating. If you really don’t want to do this, then plan for leftovers, but make two pans/pots/casseroles and immediately put one in the freezer or whatever you need to do BEFORE you start eating. Remove that temptation.
  2. Use smaller plates – as in six to eight inch plates. You know those salad plates you have that came with your ten inch dinner plates. Yeah, those ones. In a study done by food scientist and researcher, Brian Wansink, he explored how an optical illusion leads us to make inaccurate estimates of serving size, depending on what size plate they are presented on. The more “white space” around the circle, the smaller it appears and thus, we feel the need to fill the plate to the edges. Same goes with bowls, in another study he conducted at a health and fitness camp, campers who were given larger bowls served and consumed 16% more cereal than those given smaller bowls. Despite the fact that those campers were eating more, they estimated eating 7% less than the group eating from the smaller bowls. Interesting, huh?
  3. Allow a good twenty minutes to finish your first plate before getting seconds. It takes your brain that long to register that you have eaten. Now I do understand that it can be quite annoying to eat slow if you are a naturally fast eater. So I suggest if you zip through your meal in five to ten minutes, then wait for the next ten minutes to pass before you decide if you truly need a second helping. And if you do, go for veggies first since they are the lowest in calories.
  4. Use the plate method and shift the calorie make up on your plate. This goes with the concept of a volumetrics type diet. Notice how vegetables only have twenty-five calories per portion? But the starchy carbohydrates have eighty? And that’s assuming you didn’t load them up with gravy, butter, or other fats. Same with meats, 110 calories per one to two ounces? Fill up half of your plate with non-starchy vegetables (so NOT corn/peas/potatoes), a third with high fiber carbohydrates, and the rest with a meat, preferably a lean meat. If it’s breakfast time, fill that half with fruits. Make sense? You are eating more low calorie foods and less high calorie foods, but not sacrificing volume. Another way of looking at is like this: one cup of salad dressing is around 1440 calories, one cup of nuts is 680 calories, one cup of fat free milk is 90 calories and one cup of raw vegetables is 25 calories. In other words, a large plate of pasta is going to be a ton more calories than a plate of salad. Here’s the issue with most of us: usually our plates are half meat (often high fat), half starch, and vegetables as an afterthought or something starchy like corn (at least here in the south!) Personally, I prefer the plate method over measuring my food. I got kids and if I don’t inhale my food, I don’t eat before there’s an explosion of a hot mess in my house. Like many of you I’m sure, I don’t get the luxury of measuring, weighing, and taking my time to eat dinner – so I’m thankful for these hacks that still make it possible to eat well.

Lastly, remember that the above will not work if you arrive to the dinner table starving. The day starts with a healthy breakfast, planned out high protein snacks and a healthy lunch. If you didn’t eat high protein, healthy foods every three to five hours earlier in the day, you can forget about the rest because you will want to eat the refrigerator door by the time you sit down for dinner and a six inch plate will just piss you off. For tips on preplanning meals – head over to this previous post on how to do that.

P.S. Love to eat out but not sure how to fit it in with your health and wellness goals? Get these tips  sent to your inbox and hopefully they will help you out.

P.P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN