South Beach Diet and high cholesterol

 

Lisa, I'm curious about the South Beach Diet and I didn't want to burst any balloons last night.  When I attended a diabetes seminar a couple of years ago the person leading the group said the SBD was the worst diet for folks trying to keep their cholesterol at correct levels.  In fact, my previous bridge partner (scum moved to Palm Springs!) ended up on Lipitor after trying the SBD.  I'm just curious if anything has changed or if that is not now current....thanx...e

 

Thanks for the question.  I think the SBD has worked for our buddy Bob because he needs a lower carb diet to get rid of abdominal fat.  There is decent research to suggest a lower carb diet for people with more belly fat and insulin resistance.

 

I am wondering if your friend tried the Atkin's VS SBD?  South Beach was started by a cardiologist in Fla and the diet is relatively low fat (despite being higher in protein).  Atkin's on the other hand is ~80% fat and has been found to raise lipids.

Here is an article from the ADA that compared 3 diff. diets.  I don't think SBD was bad for lipids:

 

http://www.pcrm.org/DoctorsForum/090819/Comparative%20Effects%20of%20three%20popular%20diets%20on%20lipids...Am%20Diet%20As%20Miller%202009%20109%20713%20717.pdf

 

Let me know what you think!

 

Lisa

Lisa Andrews, MEd, RD, LD
Co-owner/Nutrition Consultant
Sound Bites Nutrition, LLC
(513) 675-6780
http://www.soundbitesnutrition.com/

 

 

Adipex...safe?

Question:

I was wondering if it was best to take a multi-vitamin, B12 shot, and fluid pill with adipex diet pills? If I am changing my diet to healthy foods and exercising a lot to burn off more calories than I take in. Also will I be able to not only lose the weight quickly, but maintain a toned body instead of having excess skin? Thanx so much for your time.....I appreciate the advice!!!!!

Answer:

Thanks for your question.  I do not advise patients to take B12 shots or fluid pills unless they are prescribed by an MD.  Below is some information on Adipex.  While this is typically a prescribed appetite suppressant for weight loss, apparently you can buy it over-the-counter.  It can be habit forming and is not to be used by certain individuals.  I believe diet and regular/consistent exercise is the safest and most effective method for long term weight loss.

http://www.weight-loss-center.net/adipex.html

Trying to gain weight

Question:

I want to gain weight and to become fat. This is almost since my childhood. i take proper food. Eventhough, I don`t fall sick every time I am not able to gain and become fat. I read that taking worm controll medicine might cure a bit. plssss help!

Answer:

Thanks for your question. I have to say, it is quite unusual for someone to want to become "fat". Obesity is a huge public health problem worldwide, so perhaps just achieving a healthy weight would be a better goal?

Gaining weight is simple: eat more calories than you burn up and your weight should increase over time. I do not know of any "worm control" medicine, so I cannot comment or recommend such things for weight gain.

Just as weight loss does not happen overnight, weight gain does not occur overnight either. You must be consistent with a higher calorie diet and be patient.

In order to gain weight in a healthy way, follow the tips below:

1. Drink 100% fruit juice in place of water. Two (8 oz cups) may increase your calories by 300/day.
2. Snack on nuts, seeds and dried fruit. These are higher in calories than other snacks, but also pack good nutrition (protein, vitamins, minerals, fiber).
3. Drink an extra glass of milk/day. Aim for 3-4 (8 oz) cups daily.
4. Sprinkle shredded cheese on pasta, chili, soup or other dishes to boost calories and protein.
5. Consider some resistance training exercises to build muscle and not just fat.

Best of luck in your goal for weight gain!

how to prevent diabetes

Question:

I am a 44 year old women very over weight my doctor recently told me im border line diabetic is this because of my weight

Answer:

Thanks for your question. Unfortunately, your doctor is right.  Being overweight or obese does increase your risk for diabetes. Other risk factors include family history, lack of exercise, poor diet and medications.

When you gain weight over time, your body can become insulin resistant. Insulin is a hormone made by the pancreas that is secreted in response to blood sugar going up. Blood sugar rises and falls after we eat.

Insulin resistance occurs when the cells in your body (especially fat cells) are not responding to insulin produced. So blood sugar does not go down no matter how much insulin is secreted. The body will continue to secrete insulin to try to lower blood sugar. Hyperinsulinemia (high insulin levels) are a risk factor for heart disease and cancer.

You can prevent diabetes (as well as other chronic conditions) by doing the following:

1. Lose at least 10% of your current weight (so if you weigh 200 lbs, a 20 lb loss would reduce your risk). Fat cells increase insulin resistance. If you lose weight, you will lose body fat.

2. Cut out excess sugar and calories from regular soda, sweetened beverages, cake, pie, candy, cookies and even fruit juice. This will help with weight loss and lowering your blood sugar.

3. Get regular exercise. Exercise uses up excess sugar in your bloodstream so it does not stay elevated. Exercise also aids with weight reduction. Aim for at least 30-45 minutes 5 days/week for weight loss.

4. Change from white rice to brown rice. A recent study found that people that ate 1/2 cup of brown rice twice/week VS white rice reduced their chance for diabetes by 10%.

5. Include protein with your meals and cut back on carbohydrate. Foods high in protein are digested slower and don't raise blood sugar as quickly as carbohydrates. Good choices include eggs or egg whites, peanut butter, low fat cottage cheese, lean beef, poultry, fish or beans. Limit intake of bread, cereal, rice, pasta, crackers, pretzels and sweets mentioned above.

You may want to hire a Registered Dietitian to help with weight loss and blood sugar management. You can locate one through the American Dietetic Association web site.

It's a new year- get a new start, not a new disease!

Good luck!

types of lettuce

Dear NutriGirl!

I've heard that not all lettuces were created equally, and that in
fact, Romaine is the healthiest for you.  Is this true?  What are the
most and least nutritious lettuces?

Mille Gracie!

Thanks for your question.  Your best bet on lettuce is the greener, leafy stuff.
Romaine leaves have more vitamin A, C and fiber than romaine hearts.  Hearts
of romaine are very similar to iceberg.

Iceberg has a little vitamin C, but not much else.

Go for bibb lettuce, Boston lettuce or fresh spinach.  These contain the most folate, beta-carotene (read vitamin A), fiber and vitamin C.  Arugala (while exotic) doesn't have much in the way of nutrition.

Enjoy!

Lisa

subs for wheat flour due to allergy

just found out a friend is allergic to wheat... want to make her some awesome cookies--what's your suggestion for wheat substitute?




How To Substitute For Wheat Flour
To make a standard recipe free of white flour, substitute one of the following: 

1- 3/8 cups barley flour for 1 cup white flour 
1 cup corn flour for 1 cup white flour 
7/8 cup corn meal for each cup white flour
3/8 cup potato flour for 1 cup of white flour
7/8 cup rice flour for each cup of white flour
1 cup rye meal for 1 cup white flour
1-1/2 cups ground rolled oats or 1 cup oat flour for 1 cup white flour
1 cup whole wheat flour for 1 cup white flour.

1 cup of wheat flour equals...
7/8 cup amaranth
7/8 cup garbanzo bean
7/8 cup chickpea (garbanzo)
3/4 cup corn flour
1 cup cornmeal
3/4 cup millet flour
3/4 cup oat flour
5/8 cup potato flour
3/4 cup potato starch
7/8 cup rice flour
3/4 cup soy flour

Important - Always use a double portion of baking powder with dark flour when converting a white flour recipe to a dark flour. Average use is 2.5 tsp. baking powder to each cup of flour.

Substitution of various flour for white flour recipes can enhance the flavor. Corn flour thickens sauces better than cornstarch and may be used in the same proportions as white flour. It also combines well with other flours in making muffins.

Good luck!

Vegetables, not vitamins!

I am always amazed at the number of supplements some people insist on taking.  Lactose intolerant?  Calcium and vitamin D are appropriate to me.  But to pop a supplement in the place of eating REAL food is not the same.  As part of my New Year's "clean up", I'd like to eat more vegetables.  They're low calorie, high fiber, nutrient-loaded, disease-fighting foods.  See the article below if you don't believe me!  Here are a few ways to work more in.

1.  Pick up some frozen chopped peppers and onions.  Nuke them and toss them in your scrambled eggs, soup, chili or other dishes.
2.  Every Sunday (or when you have a chunk of time), cut up and bag individual vegetable servings for the week.  Keep them on hand to add to your lunch, or grab while you're running out the door.
3.  Opt for a salad as your appetizer and vow to eat one every time you dine out.  Limit the nuts, seeds, dried fruit and cheese if you're trying to prevent "muffin top".
4.  Go for seasonal produce.  Broccoli and carrots are available all year round.  Opt for asparagus come April and tomatoes and cucumbers in late summer/fall.
5.  Try some new vegetables! Would it kill you to eat one Brussels sprout?  Give peas a chance!  You just might like them.

http://www.nlm.nih.gov/medlineplus/news/fullstory_107192.html

Protein powder for weight loss

Dear Nutrigirl:

I have some questions for you...

 

I was told about a type of protein you can drink at night (comes in powder form) that helps you lose weight by keeping your metabolism working as you sleep.

 

My questions:

1) have you ever heard of this type of protein drink

2) does it work?

Hey Michelle!

Thanks for your questions.  While there is research out there that higher protein diets (i.e Atkins) help with weight loss, there is little to say that protein powder (by itself or used in conjunction with a diet) will promote weight loss on it's own, especially while we sleep.

 

If you are adding whey protein (or other protein powder) to your diet, you're also increasing the calorie load.  So, the protein powder would have to take the place of other calories (from carbs, fat, alcohol, etc).

 

Many body building sites will recommend protein powder to build lean muscle.  But, the only way to do that is through strength training exercise/resistance training along with protein powder.  In fact, some people may gain weight because muscle weighs more than fat.

 

My advice is to include protein with meals to provide more satiety (feeling of fullness between meals), which may reduce your appetite.  Protein also helps regulate blood sugar better, which can help with weight reduction by reducing insulin levels.  Insulin is a fat-storing hormone.  So, when blood sugar goes up from eating lots of carbs, insulin levels rise, too.

 

My top protein choices:

Eggs or egg whites

Natural peanut butter

Low fat cottage cheese

Greek-style yogurt

Lean meat or skinless poultry

Dried beans or lentils

Fish

 

Bottom line- replace some of your carbs with protein, but keep the calories limited if you want to lose weight.

 

Hope that helps!

 

Lisa

 

Lisa C. Andrews, MEd, RD, LD
Sound Bites Nutrition, LLC
(513) 675-6780
www.soundbitesnutrition.com

New Year!

To quote Death Cab for Cutie, "So, this is the New Year....and I don't feel any different".  I suppose it's because I attended one final, calorie-laden, alcohol soaked party of the season this evening.  I'm not blaming my friends.  It was lovely to see them and share some holiday cheer.  But, I know I need to reel myself in and get back to reality (read- more broccoli, less cheese).

This year, my hubby and I have made the commitment to all whole grains (brown rice over white, whole wheat pasta over regular, etc).  I wouldn't mind giving alcohol up for a few months and cutting out red meat as well.  I'm also going to work in more strengthening exercise, and not rely just on walking for stress relief.  More sleep and more balance are on my list to boot.

If you've got suggestions or resolutions, drop me a note and share your plans!  What better time to improve ourselves!

Peace,
Lisa