"A question I keep getting is, "when can we talk about specific foods?"
With all the "super foods" for health/weight loss/etc, everyone wants a magic bullet.
But, it's not that simple. There are other things we need to consider before we can think about how turmeric and kale are going to change your life.
I came up with the "hierarchy of nutrition needs" to explain what is most important for you to be working on right now. Start at the top of this upside-down pyramid and see where you are at.
1) Enough food. The most important piece is simply to make sure you are eating enough food/calories to support your body. Low calorie diets, famine, food insecurity, these need to be conquered before we can move on to the following steps (Consult a Registered Dietitian for your unique calorie needs - please don't use a book/article/formula to make up your own).
2) Balance of Macronutrients. Carbohydrates, fats, and proteins are our macronutrients, and we need all of them in proportion to have a healthy diet. In general carbs should make up 45-65% of your calories, fat should make up 20-35%, and protein 10-35%. Where on the range you fall depends on many factors including growth, type of activity, and medical issues like diabetes.
3) Spacing food out over the day. Once you have figured out how much to eat, it will really behoove you to space it out over your waking hours. I don't care how popular intermittent fasting has become, your body likes a continuous trickle of nutrients coming in to keep it running at its best. Our body actually stores more fat when we eat too much food in a short period of time. If you had the same [foods/calories/everything exactly the same] on 2 different days, and one day you spaced it out with meals and snacks, and the other day you ate it all in a short time frame (2-4 hours), you would store more of that food as fat on he day you ate it all in a shorter period of time, and your body wouldn't be able to use all of the nutrients. When in doubt- space it out!
4) Micronutrients. Micronutrients are vitamins, minerals, and phytochemicals in our foods that are a necessary part of our body function. These are nutrients like calcium, iron, and zinc. I'll spare you the long boring lecture, but once you have the above mastered the next step is making sure you get the correct balance of micronutrients. In general, this is not something you need to calculate or be overly concerned about if you eat a wide variety and colors of foods.
5) Specific Foods. Only after figuring out the other steps should you think about what specific foods you are eating for health. As stated before, there are no "super foods" or "miracle foods." That being said, it never hurts to try out different fruits/veggies and dishes. Just don't take it to extremes. Even kale or carrots in excess can cause problems. As it is said, "the dose makes the poison" (-Paracelsus). Try to create balance in your diet and eat a rainbow of foods.
You'll feel better.
Recently, I was asked to speak at the San Francisco dance school "ODC" for the "Dancer's Day of Health." This day was all about health information and free screenings for freelance professional dancers. We had medical doctors, mental health professionals, physical therapists, and of course - dietitians, all giving their time to screen and educate the dancers.
The panel I spoke on asked us each to briefly say what our role is on the dance medicine team. Here are my bullet points of what the Registered Dietitian does:
“The #1 goal of nutrition counseling is behavior change” – Herrin & Larkin
We help dancers specifically:
When you work 1-on-one with a RD you are going to get help on eating for your individual lifestyle, medical needs, and your personal preferences. No generic meal plans, and any RD worth their salt will come from a place of “all foods fit” and “health at every size” meaning we can focus on health behaviors and risk factors without weight being the focus or “fix.”
Do you need a RD in your dance life?
In just a few weeks I will be speaking at the San Francisco / Bay Area "Day for Dancer's Health" at the ODC!
And dancers, it's totally FREE to attend!!!!
In case you are going, here is what my breakout session is going to be about:
"Fueling the dancer's body for long rehearsals"
With Libby Parker, MS, RD; Registered Dietitian and owner of Not Your Average Nutritionist.
This session will cover how to eat for rehearsals and show days with the foods you love. Libby will cover timing of meals and snacks, hydration (and what’s the deal with sports beverages), and you’ll learn what macronutrient is the MVP for energy. Bring your performance nutrition questions. This is one topic from Libby’s more extensive online course “Whole Health For Performers” which covers all the health topics for stage performers that you never learned in school. Learn more or register here:
Find out more about the conference:
Facebook Event Page: https://www.facebook.com/events/221721465441739/
Facebook Fundraiser: https://www.facebook.com/66436867466/posts/10156027814407467/
ODC’s event webpage: https://odc.dance/DancersHealthDay
Indance article: http://dancersgroup.org/2019/01/injury-prevention-longevity-odcs-healthy-dancer s-clinic/
Libby Parker is a Registered Dietitian specializing in eating disorder recovery. Her private practice, Not Your Average Nutritionist, LLC, is in San Luis Obispo, CA, and she also does virtual counseling. She is in the final stages of her first book, Permission To Eat, coming late 2019. Libby started dance at the age of 3 (thanks, mom!) and is happiest when she is on stage in musical theatre productions. She just got back to CA from NYC where she auditioned for Broadway’s Mean Girls. Libby wants every dancer to love their body and never diet. @DietitianLibby www.NotYourAverageNutritionist.com
Here's a quick tip for those of you who get too busy or otherwise forget to eat -
Assuming you are not trying to not eat, many of my clients have found this tip helpful once we figured out that remembering to take the time to eat (or remembering to prep food) was the problem.
Set alarms on your phone.
I know, it sounds simple; but you have your phone on you all the time, right?
Set alarms at times that make sense in your schedule for meal/snack times, or a time to prep tomorrow’s food. Most cell phones have the ability to label what the alarm is for, so use that feature as a visual reminder!
“Lunch time” or remember to eat” or “make lunch for tomorrow” are great visual cues to go along with the audio component of the alarm (or vibration, if that’s your preference).
If you stick to a consistent schedule your body should start to get used to eating at regular times, and eventually you can delete the alarms and let your body remind you.
If you are struggling to remember to eat or prep food, give it a try!
Let me know how this works for you in the comments.
Check out this podcast episode I was interviewed in!
Episode 35 of "Ignite Her Fire"
Key takeaways: All foods fit in a healthy lifestyle, and you don't have to be hospitalized/look "sick" to get help with your eating, Registered Dietitians are different than "nutritionists" or "health coaches," sugar is not evil, keto is not a good diet plan, we need to STOP talking about our bodies!, a little about my acting...and I'm sorry you have to hear me sing (and yes, I know the lyrics are out of order).
http://www.igniteherfire.com/ or on itunes
A podcast full of stories of badass women living life on their own terms.
Thanks to Sabrina and Shawna for hosting me!
Want to learn more? Sign up for my monthly newsletter for free nutrition/health info, and body positive messaging!
The concept of choreographing meals is one that I came up with when working with a client.
As a dancer, I like to bring art and creativity to my work with eating disorders. Here is a fun way of looking at food if you are stuck in a food rut.
Lately I have seen an uptick in clients who “look” fine on the outside need urgent medical care. This got me thinking about the lies that the eating disorder voice (“Ed” for short) tells us.
Ed wants to be in control (which is funny because most people with eating disorders think they are in control. Silly humans.) and will tell you lies to keep up the disease process.
Have you ever hear the voice in your head say:
“You’re not thin enough yet.”
“You are not sick enough/you're not as sick as [other person].”
“Your heart rate is so low because you work out so much”
“You’re doing fine, you can [insert ED behavior] more [often/more strictly]”
“You’re the exception to the complications, it won't happen to you.”
Or something similar?
These are often precursors to the downfall of health.
Recently, I saw someone who had been dealing with bulimia on top of being an athlete have such low iron that she needed an immediate blood transfusion in the emergency room (Thank you to the doctor I work closely with for catching that!). I had another client peeing reddish urine with a “puffy” body that she said was hot to the touch that we believe is doing damage to her kidneys (or maybe experiencing rhabdomyolysis) from restricting (she ended up in higher-level care). Another is having severe gastrointestinal issues that are most likely due to years of laxative abuse and restricting that was misdiagnosed as “gastroparesis” until she finally saw a specialist.
The thing that all of these clients had in common? They said they were “fine” and didn’t need to go to the doctor. They weren’t “that bad” in their ED behaviors.
This is what scares me. How many people are walking around with medical issues that they have become so used-to that it feels normal?
PSA: Tell all of your providers from primary care physician, to specialists to therapists and dietitians about your eating disorder. Yes, even if you haven’t told anyone else. We can’t help you if we don’t know what is going on, and some providers won’t ask.
If you are struggling with disordered eating please take this as your sign to make sure you are getting regular check-ups from medical professionals that understand eating disorders and the hidden dangers. It can save your life.
Don’t wait to seek help. You have to be your own health advocate.
As a RD, I have gotten so many questions about the fad diet du jour: the "Keto" or "Ketogenic" diet. I finally decided to just write down the research in a reader-friendly version. Additional video on the history and use of the ketogenic diet at the bottom of this post. Here you go-
The ketogenic (or “keto”) diet is just another fad diet.
The Keto diet is an amped-up Atkin’s diet (that we all know now was/is terrible for your cardiovascular system, and not a sustainable way to keep weight off) where the majority of what you eat comes from fat, and carbohydrates are extremely limited (In contrast, a healthy diet should be a much more balanced macronutrient distribution of 20-35% protein, 45-65% carbohydrate, and only 10-35% fat). This skewed macronutrient distribution is actually very dangerous for the human body for several reasons -
#1, We use carbohydrate as fuel for our brain. Glucose is needed for cognitive function, and many people on the Ketogenic diet experience brain fog and difficulty focusing. Ketone bodies (specifically: beta-hydroxybutyrate (built up in blood serum), acetoacetate (found in urine), and acetone (responsible for that bad breath)), which are created when carbohydrates are not present, are not as effective (or healthy) for our brain. This may also cause metabolic acidosis which is characterized by a reduced pCO2 and/or lower pH (we need to stay in balance!).
#2, On a ketogenic diet, your intake of fruits and vegetables is extremely limited (if eaten at all) and we all know how important the fiber, vitamins, minerals, and other compounds in fruits/veggies are. On that note…
#3, The keto diet is extremely low in fiber! Fiber is not only protective against many gastrointestinal cancers, it is also a big factor in fullness and weight loss. Furthermore, constipation is very common on low-fiber diets like the Keto diet.
#4, Ketosis/ketoacidosis is what is happening in the body/brain on a chemical level – this is the body making fat into something the brain can use when carbohydrates are not available. It's a lot of work for the the body to produce, not as efficient as carbohydrate, and can be incredibly dangerous for diabetics. Additionally, we have some cells with few-to-no mitochondria. These cells are carbohydrate-dependant and must be fueled by glucose. These cells include certain cells with no mitochondria in our blood (erythrocytes), eyes (cornea, lens, and retina); cells with few mitochondria include renal medulla, testis, and leukocytes. (https://link.springer.com/article/10.1007/s11883-003-0038-6)
#5, “Keto breath.” Halitosis (bad breath) from (acetone) ketone bodies makes for an acetone-like smell on your breath that no amount of brushing/mouthwash can fix. Medical professionals look for (smell for?) this in malnourished patients.
#6, High blood lipids/cholesterol/blood pressure. It’s a high fat diet- you didn’t see this coming? The body can only break nutrients down at a certain rate, and high levels of fat in the diet may lead to high levels of blood lipids are responsible for blockages (atherosclerosis), and other cardiovascular complications up to death. While you can reverse the numbers, the plaque buildup in arteries is almost impossible to reverse. Not worth it! (note: some people do see lowered blood lipid profiles on this diet).
#7, Following this diet is often a form of disordered eating or may lead to an eating disorder (just as with any restrictive diet). Cutting out whole food groups is not healthy. We need all 3 macronutrients in appropriate proportions (majority coming from carbohydrates) to have a healthy body. Our body needs a variety of foods for best health. The reason this diet “works” for weight loss is that it restricts the types of foods that people tend to over-do-it-on like chips, candy, pastries, etc. Any diet that cuts out your favorite foods will cause weight loss, but at what cost (physically and mentally?)
#8, Not all fats are created equal. Most people starting a Keto diet are not differentiating between saturated (solid at room temp, and not something we want in large quantities) and unsaturated fats (liquid at room temp, and “healthier”). Getting this wrong also increases complications from the diet. Additionally, many people who followed a diet high in medium-chain-triglycerides (MCT) experienced undesirable digestive issues.
#9, It may mess with your thyroid and other hormones – lowering your metabolism (isn’t the point of this diet weight loss? That’s counter-intuitive…), energy, and fertility. Every time we lower our metabolism through dieting it lowers the “set-point” of our metabolism, making it harder and harder to lose weight. This is an adaptive response for mammals in famine, but not what the average person wants nowadays.
Who it the Keto diet appropriate for?
The only population that the ketogenic diet is scientifically proven to be beneficial (and safe) for is a select group of people with epilepsy (seizure disorders). This is the position of the Academy of Nutrition and Dietetics.
The Keto diet especially sucks for athletes (and people working out to lose weight)
Since our preferred fuel source is glucose (carbohydrate) from either blood glucose or glycogen (fancy term for carbohydrate stores in the liver and muscle cells), running exclusively on fat slows athletic performance as the body works much harder to break down fat (dietary and adipose storage).
Additionally, the lower protein intake and change in hormones in the body with a keto diet lower the ability to build and maintain muscle mass. If “mirror muscles” like biceps are not motivating enough to keep you off it- remember that our organs like the heart are also muscle tissue that would be broken down by this diet, causing organ damage or failure.
It’ll get you, mentally and emotionally
Ketogenic diets cause headaches, brain fog, and often irritability and obsession with food. This type of diet will very likely make you think about food an unnecessarily large amount of time, and make it difficult to be social (not being able to eat at the same places as your friends; oh, and that bad breath!).
You may feel more depressed (especially if you are already prone to depression and/or taking antidepressants) as serotonin (the “happy” neurochemical) is produced from carbohydrates. If you take an SSRI know that this class of medications work directly on serotonin that is present, and the diet requires a minimum about of carbohydrate (as we learned from the works of Ancel Keys in his starvation study) to allow the SSRI medication to work.
So, what’s the verdict?
In case you didn’t get it from the above – the Keto diet sucks. Not only is it a fad-diet (aka – not suitable for long-term weight loss/lifestyle), it can be very dangerous.
If you need help figuring out what to eat, contact a Registered Dietitian. In the meantime, if you do need some structure, balanced eating like the Mediterranean diet or DASH diet is a better way to go.
For a YouTube video with more information on this diet: click the image below
Don’t give up the foods you love. There is room for all foods in a healthy diet. We just need to keep proportions and variety in mind to fuel our body optimally.
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It's National Nutrition Month and I have a treat for you!!!
For National Nutrition Month all of my current online courses are on sale for 50% off as my treat for you! You can learn the info that I teach my private clients in the comfort of your home - for a steep discount! Use the code SAVE50MARCH at checkout.
Do you overeat? Check out: "Stop Binge Eating Without Giving Up The Foods You Love"
Are you a performer (dance, acting, musician)? Check out: "Whole Health for Performers"
I'm super excited to share the education I give my private clients with a wider audience that are not able to come to nutrition counseling or cannot afford counseling, or who want a refresher to keep the motivation up between sessions with me or other professionals.
Eating disorders affect approximately 10-13%
of college age females, and about 2-3% of college-age males.
Professionals have noted kids as young as 6 years old talking negatively about their bodies and trying to diet.
How can we help our kids navigate the world with
a healthy body image?
Over the next 3 weeks I am offering a free support group/class for parents in San Luis Obispo.
We will go over what eating disorders are, warning signs, how to talk to your kid/someone with an eating disorder, what you can do to model healthy behaviors, and whatever else you want to talk about.
This will be a safe space to talk about this stigmatized mental & physical illness.
Please invite your friends! This class is open to all.
While it is aimed at parents of middle/high schoolers, it is for anyone who wants to better understand what eating disorders are and how to help a loved-one.
I am not assuming that you or anyone in your family has an ED just because you showed up - this is good information for everyone, because we all know someone with an eating disorder.
Sundays at 6 pm, March 4, 11 & 18.
(Ideally come to all, but you can drop-in to any of them)
First Presbyterian Church (church library)
981 Marsh Street
San Luis Obispo, CA 93401
Hope to see you there!
Sign up for more free education whether or not you can make it to the classes:
Libby is a non-diet Registered Dietitian focusing on eating disorder treatment and prevention. She approaches health from the inclusive standpoint that any "body" can focus on health regardless of size. She is a ally in diversity.
Not Your Average Nutritionist, LLC
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Disclaimer: This website is for educational & informational purposes only,
it is not a substitute for medical or mental health advice or treatment.