Breakfast isn’t the most important meal

So I’ve been reading this book, the Obesity Code, by Dr. Jason Fung, and it’s rocking my world. In his book, he exposes the crap that most people believe surrounding weight gain. The idea that obesity is a result of poor lifestyle is just false. It’s a whole lot more complicated than that and don’t let anybody ever tell you that eating less and exercising more is your simple solution.

This post is in response to one of his mind boggling myth busters that I haven’t quite wrapped my head around, but alas, I do have some thoughts on. Just so you know, he is a proponent of intermittent fast – something I wrote and researched on a while back here. Spoiler: it’s not a terrible diet, but it’s not for everyone, either.

But before I begin, I want to ask you a few questions, regardless of your weight:

  • Where did you eat your last meal? Snack?
  • Do you eat three meals per day? If you don’t, which meal are you most likely to skip?
  • How many of those meals do you eat at an actual table meant for consuming food?
  • When you are sitting in front of the television, do you feel the urge to grab a snack? What about your computer?
  • The last time you went to the movie theater, did you get popcorn, candy, and/or a drink?
  • The last time you went to a social gathering that was not during a meal time, was food involved? If there was food, would the event still have been relevant without the food? or would it have felt like something was missing?
  • The last time you had a big project or something to study for, did you complete it with a snack by your side?
  • Of the last three times you went somewhere, how many of those were you eating while driving?

These questions aren’t meant to make you feel bad about your habits but really just to get you thinking about how little eating takes place in the setting of a meal at a table and how much we eat on the run these days. Chances are when you were a child, it wasn’t like this. For some of you, the Great Depression forced you to eat frugally, three meals per day, nothing more, nothing less. And no wasting. Maybe you even felt this during the recession just ten years ago to some degree. You may have cherished those times at the table. For some of you, it’s just what you did as a family – breakfast and dinner at the table together to start and end your day. I remember for me, we simply weren’t allowed to eat in the living room unless it was a special occasion. We always stopped for lunch and ate at the restaurant and it was unheard of to eat in the car while my mother ran errands. She made time to stop and sit down. I never really liked going with my mom to run her errands, but those are actually really special memories I have from growing up. Taking time to enjoy food with loved ones is really special. It’s why it’s such a social centerpiece for us.

How many places have you eaten today so far? It’s only 12:45 p.m. and I’ve already consumed something in four different places myself, none of which were an actual table meant for eating. I bet you can say something similar.

Fung postulates that the real marker of obesity is insulin resistance caused by a persistence influx of insulin in the body. Some quick science for you – insulin is a hormone produced by our pancreas necessary for the body to move blood sugar into our cells to be used as energy or stored for fat for later use. Our blood sugar spikes when we eat carbohydrates or during a fasting state because our liver releases it to keep us from feeling like crap. Problem is, when our bodies have persistently too much of something, we become tolerant, or resistant to it. Compare it to a drug tolerance – if you take antibiotics too much and too often, they aren’t going to work and eventually you become antibiotic resistant. That’s not a good thing is it? Insulin has it’s own special way of laying fat on you, especially in your mid section. In other words, insulin is a fat storage hormone.

When we are conditioned to eat everywhere we plant ourselves, we become conditioned to eat all the time. Add in the fact that every diet you’ve ever learned about teaches you to eat every three hours to keep your metabolism running efficiently, you’ve now created an environment perfect for persistent insulin excretion. Most people only spend about six hours of their day truly fasting, which is during sleep (unless you happen to wake up and have a midnight snack). It’s perfectly normal nowadays to eat a bedtime snack of high carbs (i.e. insulin loving foods like chips, popcorn or cookies) and wake up to a sugary high carb breakfast (such as pancakes, pop tarts, doughnuts, waffles, bagels, cereal, toast, or even oatmeal.)

So what’s the solution here? Skip breakfast? Cut out carbs? Stop snacking? Yes. Kind of.

  1. Go ahead and eat breakfast, but don’t stress about eating it the second you get up. Breakfast is defined as breaking the fast, regardless of time. I’ve always advised to eat within the first two hours of waking up. But truth be told, when I really thought about it – I myself don’t eat until about three hours after I wake up. I’m usually not hungry until then because I much prefer my coffee first. And I’ve not gained weight after years of doing it this way.
  2. Choose wisely for breakfast. At least 20-30 grams of protein, add a healthy source of fat, and if you must add the carbs, go for fruits and vegetables rather than the normal processed junky carbs that encompass our familiar breakfast foods. Some of my favorites include 1/2 cup cottage cheese with fresh peaches, deli cheese roll-ups using ham or turkey and avocado with a side of melon, apple slices with nut butter and greek yogurt, or 1/2 cup mixed nuts or trail mix and fresh fruit. For twenty-five complete ideas sent to your inbox, click here.
  3. Set a rule for yourself that you only eat at a table meant for meals. Normally I’m not a proponent for “rules” but we all need boundaries when it comes to our weak points. So yes, I’m suggesting that for breakfast, you make time to sit at your kitchen table to eat. I’m insisting you actually take a break for lunch and find a picnic table, sit in your work café, go inside instead of the drive through (if you must choose fast food), or sit at your kitchen table to eat lunch even if you are home alone. And most importantly, I’m encouraging you to sit together as a family for dinner time. Right now, it may be your habit to grab a bag of chips or something to crunch on when you sit at the computer or head for the couch to watch television. But over time, that habit will fade as you retrain your brain to be okay with nothing to chew on in front of a screen. Test yourself – next time you feel tempted to snack, ask yourself when the last time you had a meal was. If it was two to three hours ago and you have no physical signs of hunger such as stomach growling, shakiness, or a headache, then it is only head hunger. In other words, it’s habitual hunger and you don’t really need it. Not even raw veggies. Find something else to do with your hands – lift weights, knit something, play cards, play a game on your phone, paint rocks (this IS a thing and happens to be my personal favorite!). Any new hobby will do.

I know this is some very unconventional thinking here. Heck, it even goes against some of my past blog posts! But here’s the thing, people aren’t losing weight successfully with the conventional methods of eat less calories, exercise more, eat whole grains, cut portion size, or any of that other garbage. So I try to stay open minded about things and above all else, I want you to understand that your weight struggles are way more complicated than most sources have probably told you.

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 support group here.

 

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Jillian McMullen, RDN, CSOWM, LDN

New year, new you – time for a detox?

I’ve been quiet on here this month, enjoying the holidays with my family and frankly, getting slammed with my home business. But 2018 is just around the corner and I know many of you are thinking about your health goals. One of the most popular goals, besides weight loss, is whole body detox. We’re coming off the season where there’s no shortage of sugar, fat, and booze and that leaves many of us feeling a bit bloated and gross.

There are a lot of options out there, though. And if you aren’t careful, you could be wasting your time and money, if not participating in something downright dangerous. So let’s start with some basics if you’re going to do this thing right.

It’s important to remember that is essence, it is our organs that are “detoxing” our bodies and they do it every minute of every day. There is no magical outside substance that will do that for you because your body was already designed to do everything it was meant to sustain your life on the daily. However, our daily habits bring us out of balance often and makes our organs work overtime, leading to disease – such as diabetes, high blood pressure, renal failure, and certain types of cancers, to name a few. We are constantly introducing toxins into our systems forcing our organs to work harder than they should.

A detox should last about thirty days. Anything less is a waste of your precious time and just dumb. You’ll lose some water weight and go right back to old habits the following days or weeks when the detox period is over. It’s also just not long enough to really feel any difference that will create any meaningful habit changes. Why do a detox if you aren’t going to carry some new, beneficial habits with you for months after? It really doesn’t need to go longer than thirty days, either, however. Some habits you bring in over the thirty days would help to keep but not all are totally necessary.

Some foods need to be eliminated in this time period, for obvious reasons, including:

Sugar: I’ve written in past articles why sugar is so very addicting and has been clinically proven so. When you eat sugar, it almost immediately spikes your blood stream levels, causing your pancreas to start working overtime to produce insulin to get that sugar into your body’s cells for energy. But guess what? Sugar is very concentrated in calories and it’s likely you’ve consumed way too much energy than is needed for those cells. The rest is then stored in the liver for later use, which collects as fat and can create a fatty liver if not used. Problem is we habitually over-eat calories and it also collects in our abdomen in the form of fat tissue. This is becoming a pretty big problem in America today, actually. The pancreas eventually putters out trying to keep up, leading to type 2 diabetes. Not a happy subject, but I see this every single day as a dietitian.

Processed carbohydrates: these are converted into sugar when consumed, so same thing as above. It’s not just about avoiding table sugar. Earlier this year, I worked with a group of individuals who took a challenge and avoided these types of foods for thirty days, the results were amazing. They felt more energized, lost weight, and their cravings for sugar diminished. These cravings we experience are caused by dramatic blood sugar fluctuations from eating high sugar foods with low nutritional value. As I mentioned above, they get converted quickly to sugar in your blood stream, but just as quickly your pancreas is working to produce insulin to get it out, which causes a sharp drop in your blood sugar levels. This makes you feel pretty crappy and tired, which means you want more to feel better. It’s a viscous cycle.

Alcohol: most of us understand that this is processed by the liver. Too much of it starts to damage the liver (duh), but during a detox it kinda defeats the purpose if you aren’t abstaining. When we drinking alcohol, our body prioritizes the elimination of it and can’t focus on much of anything else. It’s a good recipe for weight gain, liver cirrhosis (hardening of your liver), and pancreatitis (inflammation.)

Caffeine: this one hurts me. I get it. But caffeine is an extremely addictive stimulant. When consumed in excess, it causes an irritable bowel, disruptive sleep patterns, irregular heart beat, and increased anxiety – all counterproductive to the detoxification process. Believe it or not, it also causes pretty wide fluctuations in your energy levels. If you’ve tried detoxing before and didn’t experience increased energy, it could be because you didn’t give up caffeine. Drinking more water is the most beneficial way to improve energy levels.

Let’s talk about what you do include and why, this is the fun part, right?

  1. Water with lemon. Lots of it. Aim for half of your body weight (pounds) in ounces each day. Water is a natural diuretic and so is lemon. This helps your kidneys out. They need flushing so they don’t get backed up. Your kidneys are probably one of the most important filtering systems in your body and I can’t tell you how many people I see regularly that land themselves in the hospital with temporary failure because they got dehydrated. It’s well over 50% of the people I see every single day. Other problems that happen regularly are fatigue, joint and back pain, headaches, and sweet cravings. I recommend pure lemon essential oil since it comes from the rind rather than the juice and it’s way more concentrated than a squeeze from the fruit. One drop of lemon essential oil is equivalent to the juice of thirty lemons (but not nearly as sour!) It is also known for supporting healthy lungs and digestive system.
  2. Fresh fruits and vegetables. When IS the last time you consumed five (or more) in one day? Be honest. Aim for the rainbow, or at least vary your colors. Plant based foods get their pigments from the nutrients they provide which means if you are eating a variety of colors, you are also getting a variety of nutrients in addition to fiber.
  3. A good multivitamin. This can be tough to find. A couple of years ago, some of the country’s most popular retailers of supplements were busted for selling fake products over the counter. In fact, when tested, only 22% of their supplements actually had any of their claimed product in them at all. Walmart being the worst at only 4% of their products containing what they claimed. Ultimately, they settled in court to keep the attorney general quiet – I’m not too confident that means they grew a conscience about what they are selling, though.
  4. Whole food enzymes. Again, lets help the body out, we’ve been eating low nutritional value foods and now we’re including fresh plant based foods. Unfortunately, today’s food supply is still a bit sub-par in the vitamin/mineral world and even fresh fruits and vegetables are sprouting up from nutrient-depleted soil. Whole food enzymes break down the food and help our bodies utilize the nutrient they provide easier. If you struggle from vague health symptoms like fatigue, joint discomforts, or headaches, it could be because you are lacking certain nutrients that your body has been missing out on.
  5. Probiotics: so many benefits here, I did a blog post a few months ago on how everybody should be taking some. For the purposes of a detox, they aid the digestive and immune systems. We are exposed to environmental toxins regularly, our immune system works overtime, especially during the winter. Let’s help it out, shall we?
  6. Pure essential oils. Essential oils are a fantastic way to support the body’s natural capability of cleansing itself. The organs we are focusing on here are our liver, colon, kidneys, lungs, and skin. Like supplements, the essential oil industry can be tricky so it’s important you know the source you are buying from. But when unadulterated and without synthetic additives, they can prove to be an important part of your detox program. Rosemary, cilantro, and juniper berry essential oils are well known for supporting the liver in it’s normal processes. Geranium and tangerine essential oils are helpful in supporting the body’s systems as a whole as it removes unwanted substances. Think of it as bringing things into balance after weeks (maybe months) of use and abuse with unhealthy foods and habits such as lack of exercise, smoking, environmental threats, and even medication use. My favorite product is a detoxification blend that contains all five of these essential oils that can be taken in a soft-gel form.
  7. Omega 3 fats: great for reducing inflammation, often exacerbated by eating highly processed foods, alcohol, and red meats. Let’s help the body out by adding this in while removing the inflammatory foods, why don’t we? Be sure you are consuming a source rich in eicosapentaenoic acid and docosahexaenoic acid (EPA and DHA) to get the maximum benefit. You could always consume fish three times a week, but remember this is a detox and we are going for the concentrated versions. Ok? I personally choose to take the supplements daily because I never eat fish that often and I’ve experience the benefits well enough I don’t want to stop.

In essence, our bodies have everything we need to survive and cleanse itself out from our lungs to our stomach to our intestines, kidneys, and liver. They all have a job to do filtering out the air we breath, food we eat, liquids we drink, and bacteria we come into contact with. Even so, we can feel out of balance in today’s world as we are consistently pummeled with toxic threats. If you feel like it’s time for a reboot, feel free to contact me for more information about how to schedule supplements, the brands I trust, and meal schedule to follow so you get the most out of your detox.

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

Surviving holiday weight gain without driving yourself crazy

Thanksgiving has come and gone with the holidays in full effect now. I’ll admit, I’m one of those people that really love this time of year. There are lots of special things we get to enjoy right now- Christmas music, holiday decorations and lights, winter clothes, and of course seasonal food. I know some of you may be feeling a bit anxious about holiday weight gain though. Especially if you’ve experienced it in previous years past. To give you a better handle on it, I’ve put together some simple tips that I believe will help you out. This year, I want you to think about making it easier for yourself without making it the center of your life. The holidays are about family, friends, gratitude, and should be an exciting time. Frankly, it’s not a great time to go on a new diet. I’m a huge fan of mindlessly losing or maintaining your weight, especially during a time of year when many are mindlessly (and effortlessly!) gaining weight.

  1. How much weight do you normally gain this time of year? Do you actually gain any? According to a study published in 2000 on 195 people in the U.S., the average weight a person actually gains between Thanksgiving and New Years is only about a pound. Although many of us perceive it to be more like five to ten or more. The real problem, however, is that it doesn’t typically come off, whatever you gain. So it just ends up being an additional pound each year compounding on top of the previous year. Now if you know you put on more, say eight to ten pounds….is it realistic to say that this year you are going to actually lose five pounds? What would be different? I’m going to challenge you to think differently and set an unconventional goal that you will gain only a fraction of what you normally gain. For example, if your typical M.O. is to put on ten pounds over the holidays, how about make it a goal this go around to only put on four pounds? If you fall in the average one or two pound weight gainers population, then maybe you can focus on maintaining your weight. Does that make sense? I hope so.
  2. When you are at a holiday party, stand at least slightly more than arms length from the buffet or food table. Ever notice where people like to socialize? People want to stand around the food because it’s where the action is. The problem is you’re going to mindlessly eat for possibly hours if you do that, consuming hundreds of extra calories that you didn’t mean to. This seems like a very simple concept because it is.
  3. Choose wisely on the first trip to the buffet. In a Cornell study, it was found that we tend to serve ourselves the most on that first plate. So, if you know that, choose the lowest calorie foods to put on your plate first. You can always go for a second round to get the richer foods such as dips, cheesy casseroles, and desserts. This way, you are filling up on salads, fruit and veggie platters, and lean proteins while saving yourself up to thousands of calories simply by switching up the order in which you served yourself. Think of it in terms of volume – a creamy pasta dish will have hundreds more calories per cup than a cup of salad with low fat vinaigrette dressing.
  4. Take smaller sips and bites. On a normal everyday basis you may eat like you’re trying to win a race. But at holiday parties, it’s about socializing and enjoying those moments spent with loved ones. I get it, sometimes it’s more stressful than enjoyable during holidays with family. But the foods we eat are also meant to be savored and enjoyed this time of year. They’re special around the holidays, are they not? You will feel more satisfied on less if you choose to eat and drink slower.
  5. Manage your emotions. I would be remiss if I didn’t acknowledge the fact that this time of year can bring up unwelcome emotions such as depression, anxiety, and even anger. If you have a tendency to stress eat this is particularly troublesome for you to manage your weight effectively. I have many past posts addressing this topic that work just as well during the holiday season as they do throughout the year. Remember that if hunger is not the problem, food is not going to solve it. This time of year especially is when we have to be intentional about separating food and our emotions:

Make food about food and emotion about emotion.

Here’s a few quick questions for you though: Why are you sad? Is there someone you can talk to? Are you just stressed because you’ve over-scheduled yourself? Has Christmas shopping overstretched your budget? What things can you address and actually do something about? And what things do you need to let go of?  Most importantly, what are your priorities? I learned a few years ago that when I am clear on my key priorities, it becomes easier to filter my decisions through them. For example, I may be asked to participate in three different “secret santa” gift exchanges, but if one of my key priorities is to manage my budget so that I am able to pay off past debts, the decision to decline the invitations becomes very clear. If I’m asked to volunteer to help with a holiday event but it’s during a time I’ve set aside to spend quality time with my children and they are a key priority for me, the decision to say no is not as difficult and the potential stress of broken promises to anyone is avoided.

Even if you choose just to use one of these, I think it will really change your outcome when you get to January 1. Imagine how it will feel making that resolution and not feeling like you are starting ten steps behind!

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

6 tips for surviving Thanksgiving

I love Thanksgiving. It’s a time to spend with people we care about, pause to be grateful, and we don’t have to purchase any gifts (yet.) I also happen to enjoy cooking on these types of days where I get to pull out recipes that I only cook once or twice a year.

I realize for many of you, this may be stressful because you’ve worked hard all year to lose weight and get your health on a better path. Maybe past years have thrown you off track, led to unwanted weight gain, or worse, started the reversal process of hard work earlier in the year. So how about we not go through another yo yo this year?

Here are some tips that I think will help you out:

  1. Eat breakfast. Possibly it’s been tradition for you to skip all eating occasions prior to the big dinner on the big T day. But this is really a set up for overeating until discomfort. If youve been in the habit of eating a healthy breakfast every morning, wake up like you always do that morning and have your normal breakfast. If you have room for improvement int his area, focus on protein. I’ve talked about this a lot in the past, but it’s really important to start your day off with 25-30 grams of protein to keep from overeating later in the day. If you are needing ideas for what this looks like in a breakfast, click here to get my free list of 25 breakfast ideas with 25 grams of protein.
  2. Get moving. It’s a popular day to sit on the couch, watch football or whatever is on television and relax and eat if you aren’t the one doing the cooking. What if you made a resolve to go for a thirty minute walk or three -ten minute walks? Exercise also helps with energy levels and will help combat that tryptophan crash coming later on. If you want to incorporate it into the day, plan some fun outdoor activities with the family such as tossing the football, tag, hide and seek (with the kids), corn hole, sack races, etc. If you’re in the snow, do snowball fights, bobsledding, make snow angels – whatever it is you do this time of year! (I live in Florida, so it’s realistic to say we could get our bathing suites on a run around in sprinklers!)
  3. Avoid taste-testing a meals worth of calories. This one’s for the cooks. Ever cooked a meal that takes a while and by the time it’s done, you really aren’t hungry? Maybe you eat anyway, especially on a holiday because you’re with a bunch of family and you’d feel bad if you didn’t? If you haven’t sat down for an actual meal at a dinner table in well over three hours, you should feel hungry. If you aren’t, check yourself on the tasting spoons. If we’re being honest, we have prepared most of our traditional Thanksgiving dishes no less than ten times and having one taste test max (if any) is necessary. If you continue to pick at the turkey, grab a spoonful of stuffing, grab a roll, grab a slice of yams, you could end up with 500 calories under your belt (literally) before you’ve even made a plate for yourself.
    • Chew mint gum or metabolic gum (made with essential oils) to help curb cravings and appetite while you are cooking.
    • Keep some fresh raw veggies next to your cooking area like baby carrots, cut up bell peppers, and sugar snap peas to satisfy the need to “munch” while you’re preparing the meal for a fraction of the calories.
    • Limit yourself to one plastic tasting spoon per dish and throw it out after you’ve tried it.
    • Elicit help in the kitchen to keep you accountable or better yet, consider a pot luck style dinner this year.
  4. Slow down before you run for seconds. They aren’t going anywhere. When you’ve finished that first plate, there is a 99% change you’ve had more than enough food, especially on Thanskgiving Day. This year, I challenge you to wait it out 15-20 minutes before you decide if you truly need seconds to feel satisfied with the meal. You may just surprise yourself since it takes the brain that long to get triggered by your body that you’ve had enough to eat.
  5. Review your menu and decide now if anything can be modified. Usually, certain ingredients can be substituted without making any difference in the finished product. Some of my favorites include reducing the sugar by 25-30%, using low fat or fat free milk for whole or 2% milk, fat free half and half for the full fat version, greek yogurt for sour cream, fat free evaporated milk for the full fat version or heavy cream, powdered defatted peanut butter for traditional peanut butter, reducing the nuts by 25%, nuefchâtel cheese for regular cream cheese, and low sugar jelly for the regular stuff.
    • Note some ingredient items can not be changed but a good rule of thumb to remember is that “baking is a science and cooking is an art.” In scientific projects, there are going to be less items that can be modified if you want the final product to come out the same. When cooking, however, you have a lot more flexibility to experiment with and still end up with an excellent result.
  6. Don’t freak out. Just be cool about this. It’s one day. Too often people are off to a great start, wanting to get ahead of the new year’s resolution game only to disappoint themselves on turkey day and fall totally and completely off the wagon until January 1 when everyone else is waking up from their eating and shopping and televisioning slumber. If you do none of the tips I outline in this post but just put your efforts on maintaining your weight and staying on track on every day that ISN’T an actual holiday (so saying no to leftovers, over-eating at holiday parties, binging on christmas cookies at the office) then you will be just fine.

What do you struggle with most during the holidays around your diet? I’d like to know for future blog post topics so I can help you! Comment 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 support group here.

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Jillian McMullen, RDN, CSOWM, LDN

4 ways to conquer binge eating

Many people struggle with this and it ruins the best of intentions to lose weight or even just maintain your weight. You could be going along happily in your life and then boom, it hits. You know, that hard to ignore urge to binge until you’ve overdone it that ultimately ends in regret, guilt, and food restriction and/or self punishment. What if you could stop yourself before it even happens? It’s possible.

But first, let’s define what a binge truly is. Technically it’s when you are eating something that elicits the feeling of loss of control until you’ve eaten more than is a desired reasonable amount. The quantity and food varies from person to person. Person A could define a personal binge as eating 3 doughnuts while person B could define their personal binge as not until they’ve consumed the whole dozen of doughnuts. Person A could define a personal binge as consuming two servings of potato chips while person B could define their binge as eating the entire family size bag. Make sense? We all have different thresholds in this. No judgement for any quantity, it’s more about when you feel like you’ve lost your sense of self control that leads to feelings of guilt and self punishment. That’s no good for anyone.

So let’s talk about some ways to combat it:

  1. Know your triggers. Understand what sets you off in the first place and then avoid it or prepare for it when necessary. Does going to a party trigger you to binge on the chip bowl? Plan ahead of time and know that you simply can’t hang out around the food table. Does having a giant tub of ice cream in your freezer trigger you to indulge in the entire thing as soon as you’re home alone? Don’t buy it! Does having an argument with your spouse trigger you to run to the pantry and dive into the chocolate chip cookies? Put a post-it note on your pantry door that reminds you to stop and take a few deep breathes before you’re so quick to start eating when food is not what you really need at that moment.
    • Understand this, every habit we have is part of a chain that has multiple links. Each link is attached to the next that produces a result. The key is for you to break the link that results in a binge. It only takes one alteration, like a post-it note, to put a kink in that chain and direct you to a different activity.
  2. Exercise regularly. When we exercise on a regular basis, it keeps a steady stream of endorphins going in our system and helps keep our mood stabilized. It also helps us sleep better and thus, make better decisions throughout the day. Ever been sleep deprived for a few days? Remember how emotional and irrational you were? This is a high risk time for binging. In general, those who exercise just feel better about their health and body and have an easier time maintaining their weight overall.
  3. Start the day with a healthy breakfast. If you are going to skip any meal of the day, don’t let it be this one! Really work hard to eat within 2 hours of waking up and strive for 25-30 grams of protein at that meal. This helps stabilize blood sugars, control hunger later in the day, and thus keeps your mood more even making it less likely for a binge later on. Also, usually when we start our day off healthy, we are more likely to keep it going than when we started our day off not so great (say, with a sugary, high calorie breakfast).
  4. Avoid going more than 3-5 hours without eating. This one just makes sense. If you let yourself get too hungry and the setting is right, a binge is inevitable. Plan for high protein snacks such as cheese sticks, yogurt, deli meat, nuts or high fiber foods such as fresh fruits and veggies to fill in the gaps when meals are spread far apart. Find some other options here.

Lastly, this will be a work in progress for you if you have struggled with binge eating for a long time. The tips I’ve given you will help the person who struggles with occasional episodes of binge eating that they relate to either unhealthy emotions or certain situations that act as triggers for them. I am not referring to someone who has a recognized binge eating disorder which is characterized by behaviors far beyond what is described in this blog post. If you find yourself preplanning binge episodes, eating large quantities of food (in the multiple thousand calorie range) in very short periods of time, purposely eating alone out of embarrassment over the quantity of food eaten, and feelings of “zoning out” and even forgetting what food was consumed during these episodes, you may have an eating disorder and I encourage you to seek professional help from a licensed counselor.

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

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