My Experience on Whole30

Don’t mind me just sitting over here indulging in a big bowl of ice cream.

The cycle of restricting foods (and dieting) and then binging on “unhealthy” or “forbidden” foods has never been as clear to me as it is right now. That’s because I just completed day 30 (the last day) of the Whole30 diet.

After my experiment as a vegetarian for a month, I thought I would try out another diet. The lucky winner- Whole30. Whole30 is a diet designed to “end unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system”. Sounds great until you hear what is involved. On Whole30 you aren’t allowed ANY grains, legumes, sugar, sweetener (including things like honey), dairy, soy, or alcohol. What does that leave you ask? I have pretty much spent the last month eating only meat, fish, eggs, fruits, and vegetables. It got real boring, real fast to say the least.

If you catch my drift, it was not an enjoyable experience. If you have read many of my previous posts or know me well, you know that I am not one to cut any foods out of my diet – you name it, I’ll probably eat it (yes, even as a nutrition student and future dietitian I eat (and love) chocolate, ice cream, buttered popcorn, and even a loose with chili cheese fries from Detroit’s Lafayette Coney Island), so having to cut so many things out of my diet was a challenge.

In theory, sticking to a diet made up of whole foods is great, but not allowing any wiggle room leads to overeating all of the “forbidden foods” later on (aka the big bowl of ice cream I am having). Cutting out foods can create an unhealthy relationship with food, it is restrictive, not sustainable, and most of all, it isn’t fun.

So, how was Whole30?

Like I said before, it is really boring because there wasn’t a lot of variety. It was also very difficult to go to restaurants or gatherings with food since there were so many things that were off limits.

Do I feel better?

Honestly, I don’t feel any different – aside from the fact that all I want to do is eat dessert, bread, and a big chipotle burrito bowl. But also remember, my diet was pretty rich in fruits, vegetables, and lean proteins before. It wasn’t like I was starting out eating McDonald’s on the daily.

Would I recommend Whole30?

That would be a big fat NO! I see no reason why you have to cut out things like whole grain bread that is packed with fiber, beans that are a good source of plant based protein, and dairy products that are full of calcium and protein. I actually think you end up in an even worse situation after Whole30. Think about the restricting and binging cycle I mentioned — after 30 days of restricting, all you want to do is overeat/binge on the foods you avoided for a month. (It has even been difficult for me, someone who is very aware of these restrict and binge patterns, to resist eating an entire pint of ice cream and a loaf of bread right now.)

On the other hand, I do think the emphasis of fruits, vegetables, and lean protein is great! Everyone could benefit from eating a few more of these and a few less sugary and starchy foods (since they make up the majority of a standard American diet). Note that I said “a few less”, not “eliminate” the sugary and starchy foods. There is no reason why pizza and chocolate can’t make there way into a healthy, balanced diet.

I think this pretty much sums up my thoughts on Whole30. Have you done Whole30? If so, what are your thoughts?

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Coconut Oil

This week’s topic brought to you from the family dinner table last weekend.

It seems like coconut oil is everyone’s favorite oil right now. It is encouraged by the recently popular clean eating, paleo, and ketogenic diets. Why is it so popular? There may be some great health benefits of coconut oil, but there are still some fuzzy areas that need more research. When asked, most coconut oil users can’t tell you why they use it or why they think it is healthy, so I thought I would share some insight.

Cholesterol

There are two main types of fat: saturated and unsaturated. Saturated fat is considered the bad kind of fat which increases our LDL (bad) cholesterol. Unsaturated fat is known as the good or healthy kind of fat, which can decrease LDL cholesterol. Both saturated and unsaturated fats can boost your HDL (good) cholesterol a tiny bit, too.

Coconut oil is 90% saturated fat (which is more than the 65% saturated fat in butter!). Therefore, coconut oil, just like other saturated fats, increase that bad LDL cholesterol (not good!). However, coconut oil is unique in that it seems to give your HDL a little extra boost compared to all other fats.

This is where it gets confusing. Right now, when you go to the doctor, they test your blood for the amount of LDL particles and the amount of HDL particles in your blood, but they don’t look at the size of those particles. There has been some new research showing that the size of these cholesterol particles might be a more accurate measure of heart disease risk rather than the number of particles.

Here is where coconut oil comes in…while coconut oil increases the number of LDL particles (just like other saturated fats), it might increase the size of these particles, which could mean good news for your heart disease risk (the bigger the better!). But remember, this is still new research and we don’t consider this 100% fact yet.

MCTs

Then there are the infamous MCTs (medium chain triglycerides) that coconut oil is known for. MCTs don’t need to be digested the same way as other fats and are a readily available energy source for your cells. For this reason, they have historically been used as a therapeutic agent in people with fat malabsorption, cystic fibrosis, and epilepsy.

Most fat digestion requires the fats you eat to be transported to the liver via triglycerides in order to be used, but because MCTs don’t go through the normal digestion process, there are some studies showing they can decrease triglycerides and aid in weight loss. MCTs also have some anti-inflammatory properties, which is also good news from a health perspective.

Conclusions

While all of this sound great, I would still be a little skeptical. Much of this is just preliminary research, there are few research studies, and the results are inconclusive. So while coconut oil is fine every now and again, choosing oils high in unsaturated fats, like olive, sunflower, and avocado oils, are definitely the best choice as far as we know.

Cruising to the Finish Line

Happy April! I guess it has been quite a while since I wrote my last official update on my Dietetic Internship in December. It seems like every day goes by so slowly but suddenly I only have 4 weeks left of this semester of school and 15 weeks lefts of my Internship.

Since December I have had my bariatric rotation, renal (kidney) rotation in a dialysis unit, critical care rotations in the Medical, Surgical, Trauma, and Neuro Intensive Care Units, and now I am in my pediatric rotations. I definitely enjoyed critical care more than I thought I would and more than I enjoyed my general medical/surgical rotations earlier in the year. It was a lot less talking to patients (mostly because they were sedated and on a ventilator), and a lot more tube feeding and TPN (IV nutrition) calculations.

I originally started my Internship thinking I would want to work in pediatrics, but by the time I started peds I knew it probably wasn’t where I really wanted to end up. The past three weeks in my general pediatrics were definitely a nice change of pace getting to see kids, but it is also a whole new world. I feel like I am back at square one trying to learn all the different infant formulas. My next three weeks are in the Neonatal and Pediatric Intensive Care Units, which I think I am going to like a lot more than general pediatrics since I liked the adult ICUs.

Between all of my clinical rotations, we also had a ton of activities in March for National Nutrition Month. We had one full week dedicated to doing things in the community, including playing fruit and vegetable games with kids at a Head Start preschool, teaching a nutrition health class at a high school, participating in a high school health fair, and doing a food demo for hospital employees. Our biggest event was the National Nutrition Month Celebration Day in the atrium cafeteria at the hospital. Each intern, including myself, put together a big presentation board, an activity, and several handouts about a specific nutrition topic.img_1214.jpg My topic was plant-based diets (don’t worry, I’m not saying you should become a vegetarian or vegan). I discussed the importance of limiting meat consumption and encouraged more beans, vegetables, and whole grains. Not only are there lots of health benefits of plant based foods, you also get more variety of nutrients by switching things up. (I have included my plant based grocery list and plant based protein source handouts here, too!)

Plant Based Grocery List

Plant Based Protein Sources

From all of these community events I realized that I take for granted how much I know about nutrition. Because nutrition is the world I have been living in for the past 5 years, I sometimes forget what the average person knows. Some of the questions I got during the week really reminded me that people don’t know enough about nutrition and I have a lot of valuable knowledge to share.

I also had a big presentation for all of the hospital dietitians in March, which was probably the most nerve-racking experience ever. So, now that March/National Nutrition Month is over, I feel like I am just cruising to the finish line. I have a few big papers do before the end of April for school, one more big presentation at the hospital, and only three more major rotations until my Internship is over!

And for the final (and most exciting) update, I recently found out I won a scholarship for an educational international travel experience once I graduate in December! The location of my trip has not been confirmed, but I will keep you posted when I decide.

I guess I need to do these updates more often so they aren’t so long. Until next week, Happy Easter and Happy Passover from this RD2Be!

When you are stuck in a rut…

When I was planning my blog post for the week, I had in my head that I was going to do a Dietetic Internship update and talk about all of my exciting National Nutrition Month activities from this month. I’ll definitely do a post on this but it is going to sit on the back burner until next week.

As I have shared here on my blog several times, I have a lot on my plate working as a Dietetic Intern and going to graduate school. Between work, school, assignments, papers, and everything in between, it feels like this semester has sucked the lift out of me. I felt like my mantra was “work, sleep, homework, repeat”. I wasn’t feeling like myself and I even skipped out on going to the gym for two full weeks (which is 100% not like me- exercise is my stress reliever and boost of energy)

This lack of motivation and “blah” feeling really hit me a few weeks ago. I had to get back to my workouts to relieve some stress and give me a jolt of energy. Clearly my typical routine of going to the same gym everyday after work and doing my Kayla Itsines BBG circuit training wasn’t working so I decided to try something new.

In the past, I have found group fitness classes are much more motivating than working out alone. The energy of all the people around me always motivates me so I thought this would be a good place to start. I frequent yoga and spinning classes, but in order to pull me out of my rut I had to jump outside my comfort zone. The solution: find every fitness studio in Cleveland that offers a free first time class and give it a shot.

…And that is exactly what I have been doing. In the last week I went boxing for the first time (something I never thought I would do) and tried out a climbing class on a versa-climber (which, holy s***, was the hardest 30 minutes ever!). Since the weather has been a little bit nicer this week (ie. The sun made a few appearances), I have also been able to go for a few runs outside. Boy, does fresh air do wonders for your mood and energy.

To be completely honest, the last week has been amazing. I feel like a new person, I have so much more energy, my friends can’t get me to shut up about my new favorite workout classes, and I also happened to get some exciting news this week (tune in to next week’s post to find out!).

What is the point of all this and why should you care about my rut?

Well, because I think I can confidently say that everyone falls into a rut at some point. We are all busy with dozens of responsibilities being pulled in dozens of directions that sometimes cause us to get burnt out and lose motivation. Maybe you lose motivation to workout (like me), but maybe it is your schoolwork, job, or something else.

If you get stuck in a rut, don’t just sit down there. Figure out how to pull yourself out. There is no way that we can all be motivated all the time. Einstein famously said, “The definition of insanity is doing the same thing over and over again, but expecting different results”. If what you are doing now isn’t working then try something new…something that excites you or makes you feel good. Even just stepping outside for 30 minutes a day to get some fresh air can completely change your mood. It might not be easy to step outside your “normal” but it can definitely be worth it!

Healthy and Fast Meals with (almost) No Cooking Required

I’m not going to lie, I have slacked off a little (or a lot!) when it comes to cooking this year. Between school, work, trying new workout classes ;), and trying to get a decent amount of sleep, cooking just hasn’t been a priority. But don’t get me wrong, this doesn’t mean I’m having frozen meals or fast food – it just means my meals are a little more simple and don’t take much time to make.

Whether you are a student like me, a working professional, home taking care of kiddos, or have other responsibilities, time is always the number 1 excuse for not eating healthy, so today I thought I would share my tips and tricks for fast and easy, healthy meals.

1. Cook ahead of time – I typically only turn on my oven and stove one or two times a week. I’ll make some chicken, roast some veggies, brown some ground turkey, and cook some rice or quinoa. From start to finish, it usually takes me no more than an hour. I keep everything in separate containers in the fridge so it’s ready when I get home from a long day at work.

2. Build a meal – Now that you have all the food is cooked and ready to be eaten, all you have to do is put it together. Think of it like an assembly line…add some rice, chicken, broccoli, and sauce to a bowl, pop it in the microwave and voila, dinner is served.

3. Oh, wait – there is no step three 😉 It is so easy there are only two steps! See, no excuses!!

Here is a little cheat sheet for building a healthy meal:

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  • Tricks if you are really short on time:
    Choose canned tuna, buy a pre-baked chicken, or try canned beans which don’t require cooking for your protein sources
  • Use frozen veggies that you can steam in the microwave – no baking or chopping required.

Now that you have the “recipe” to build your own healthy meal, I thought I would share some of my favorites. Some might sound strange, but I promise they are tasty! Also, lots are vegetarian since I was experimenting with being a vegetarian for a month.

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No excuses now! What are your favorite meals to build?

Being Vegetarian

Exactly four weeks ago I decided to become a vegetarian…temporarily. Yep, I have officially been a vegetarian for one full month. I had been pondering the idea for a while and I had finally used up all the chicken and turkey in my freezer, so I thought it would be a good time to start. (Oh, and I guess I should include that I just cut out all meat and fish. I still ate eggs and dairy.)

By no means did I plan on being a vegetarian forever, but as a future dietitian I thought it would be a good experience to walk in the shoes of vegetarian patients and clients that I will work with.

Anyways, I thought I would share some things I have learned from my experience with you this week.

The good, the bad, and the indifferent

The first question I have gotten from all my friends and family is, “how do you feel”, and honestly, I can’t say that I feel much different. Prior to my vegetarian experiment, I didn’t each much red meat at all; I mostly stuck to chicken, turkey, tuna, and salmon. Research has shown that there are a lot more benefits to cutting out red meat compared to other lean meats, so I don’t know if that has anything to do with the lack of change I have felt.

People are also very concerned about protein, so I’ll also mention that I was keeping track of my food intake using MyFitnessPal at the beginning to make sure I was getting enough protein. While I could easily meet my protein needs for the day, I had to be a lot more conscious of including it at every meal and snack than I was before.

With that being said, eating out was a struggle– not because there aren’t any vegetarian option (you can get pasta and potatoes pretty much anywhere), but because restaurant menus lack vegetarian protein sources. I especially had a hard time in the cafeteria at the hospital. After the first week I started bringing a container of tofu and beans to add to salads and soups to make sure I got my protein in.

So while it may have been a little difficult at times, I actually am really happy that I gave vegetarianism a shot. I had to get super creative in the kitchen, and find new ways to incorporate tofu, tempeh, beans, and eggs into my meals to make sure I got enough protein in for the day (which means lots of new vegetarian recipes and food combination to share in the coming weeks!). I also now have a good basis of vegetarian recommendations for any patients or clients who come to me with questions.

And finally (skip this section if you don’t want to hear about flatulence and bowel movements), vegetarianism has made me very regular. Vegetarian diets tend to be a lot higher in fiber which kept everything moving smoothly. The first week I was a little gassy (probably due to all the beans I was eating), but my body got use to it and I have been fine every since.

Overall thoughts

I think a lot more good came out of this experiment than bad. I have cooked up some new things in the kitchen and have had experiences that will help me be a better dietitian. Meeting protein needs can be tough but definitely manageable if you plan ahead.

While I think going completely vegetarian isn’t really necessary (unless you would like to, of course), there are lots of benefits to being a vegetarian. Plant-based diets usually have a lot more fiber, vitamins, and minerals. There is also lots of research showing that decreasing meat intake can help prevent chronic diseases, aid in weight loss, and save the environment.

If I were to give any recommendations, I would say that it is always beneficial to cut back on red meat intake (Eat it no more than 1x per week) and increase you fruit and veggie intake. You can also try Meatless Mondays or another modified version of being a vegetarian to get some of the benefits (such as meatless lunches during the week).

Looking forward

This week I am planning on including a lot of fish and meat to see if I feel any different (I give you any updates in next weeks post). After that, I’ll definitely be adding fish and meat back into my diet but probably not in the same quantities as before. I am going to continue to include vegetarian meals on a regular basis because they both healthy and – more importantly – they taste good!

Considerations

If you are or decide to become a vegetarian or vegan long-term (longer than 1-2 months), I suggest seeing a dietitian (or sending me an email, I’m happy to help!) since there are some vitamin and mineral deficiencies that can occur if you aren’t taking supplements.

Go Further with Food

Happy National Nutrition Month! March is National Nutrition Month and every year the Academy of Nutrition and Dietetics decides on a theme – this year it is “Go Further with Food” and they are focusing on reducing food waste.

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Now, some people think that I take my eco-friendliness a little too far (it takes me over a month to fill up 1 garbage bag), but over the past few years I have been trying to create as little waste as possible.

Did you know that food makes up more of our landfills than any other product (even more than plastic), and American’s throw out about one third of all food produced an purchased. Think about that…What is 33% of your last grocery bill? Now imagine throwing that chunk of change in the trash!!

So, in honor of this year’s National Nutrition Month theme, I thought I would share some of my favorite tips for reducing food waste:

  1. Plan– I know I have said this before, but planning before grocery shopping makes the world of a difference. You can figure out exactly what you have and what you need so you don’t end up with any extra (which means no food waste and no extra $$ spent).
  2. Freeze– Your freezer is your best friend when it comes to reducing food waste. Bread nearing its expiration date? Freeze it! Strawberries getting a little mushy? Freeze them! Leftovers from dinner that you don’t want right away? Freeze them! Get my drift? Even fresh herbs can be frozen in ice cube trays to be used for cooking later.
  3. Use all parts of a food – Keep you skins on potatoes and cucumbers and don’t even think about cutting off the broccoli stems. There is no reason to throw these veggie parts into the landfill. Not only are they edible, they also add tons of nutritious value.

I challenge you to reduce the amount of waste you create in the kitchen. These tips can help you reduce your food waste, but reducing waste from other sources is good too. Use rags instead of paper towel, stop buying paper plates/plastic silverware and use real dishes, and switch from plastic bags to reusable containers. Every little bit helps keep our planet greener, cleaner, and healthier.