The Potato Diet!

Now we have the “potato diet”.  You too can lose 117lb in a year by eating only potatoes!  Andrew Taylor from Australia https://www.menshealth.com/weight-loss/a19536403/can-the-potato-diet-help-you-lose-weight-safely/entered the “Spud Fit Challenge” and is boasting about the virtues of the potato.  He said that you can meet most of your nutritional needs with the potato, especially if you are overweight and have some stored nutrition to waste.  He ate only potatoes, all day everyday for 1 year, with skim soymilk to mash, BBQ  and sweet chili sauce to flavour, no exercise for the first month and then 90 min/day subsequent months, supplemented with Vit B12.

So I calculated that to encourage weight loss for myself, (-20 lb/yr) and meet most of my  nutritional needs, I could eat 3 red potatoes, 3 russet potatoes and 4 sweet potatoes per day with 2 c soymilk to mash and 4 T chili sauce, 6 T BBQ sauce which would give me about 1600kcal per day, 42 g protein, 11 g fat, 342 g carbohydrate and 35 g fibre, it would meet most of my needs except calcium – 866 mg vs 1200;  zinc 5.6 vs 8 and Vit D 5.8 vs 15 ug Vit D.  |My immune system would suffer with a daily 10 g protein deficit but altogether better than I thought,

But I agree with Dr. Nadolsky’s (Taylor’s MD) assessment that the vegan diet is restrictive, the ketogenic very restrictive but the potato diet is one of the most restrictive diets available.  There are many other healthier ways of losing weight.

Bring it on “Spud Fit Challenge”

Jan

Can the ketogenic diet be healthy

Live Web Broadcast of the Dietitians of Canada Conference  in Vancouver, 2018

Really enjoyed the  presentation on low carbohydrate diets and cardiometabolic health by Dr. Sievenpiper and ketogenic diets in dietetic practice by Desiree Neilson, R.D.,, host of Urban Vegetarian.

Quite illuminating, it seems that the low carbohydrate diets have equal impact on weight loss  compared with low fat diets in the long term, the issue around sustainability of low carbohydrate diets remains questionable, and there is inadequate information about effect on mortality and CV events.  The research on protective effect on mortality has only shown significant differences with legumes, fruit, low glycemic foods, and increased dietary fibre, particularily soluble fibre.

Desiree Neilson a private consultant is working with a UBC project promoting the ketogenic diet for diabetes, type 2.  Her clients  who follow the ketogenic diet, need to achieve nutritional ketosis (0.5-5 mmol/l ketones) usually with less than 50g carbohydrate per day.  It usually takes 3-4 days for the metabolism to shift, the diet is 80% fat (mostly monounsaturated and saturated fat), 15% protein and 5% carbohydrate.  Omega 6 fatty acids drive inflammation so are avoided.

Perhaps the best way that this diet would be effective for my clients is that it  helps reduce cravings.   The diet is being promoted by  UBC Okanagan through pharmacist at Pharmasave, http://emil.ok.ubc.ca/?page_id=213

In fact, on April 28th, I complained to our local Pharmasave because their local advertisement stated they were providing a therapeutic diet without having a registered dietitian involved in their practice..  As a registered dietitian, responsible to the provincial college of dietitians, I need to meet a code of ethics  and our diets are individualized  based on evidence based research, as yet the ketogenic diet does not have double blind, rigorous testing  and we know clients require additional sodium, magnesium, thiamine, Vit D, Vit C, calcium, selenium, fibre and folate to meet their daily requirements.

Desiree explains that for the diet to be sustainable, clients need to be highly motivated and recommends the assistance of a registered dietitian to support clients changing back to a regular diet.

Desiree explained how she has modified the ketogenic diet with low carbohydrate fruits- berries, vegetables, nuts, and tofu to better meet clients nutritional requirements.

See her freebies:  https://desireerd.com/freebies/

Eat Smart

Eat Smart

This is a great idea, an easy way of incorporating healthy good tasting veggies in your diet!  I’m also impressed that they sponsored a collegue of mine to go to the Dietitians of Canada conference!  Way to go!

Brazil Nuts

21 Surprising Benefits of Brazil Nuts

I was eating some mixed nuts tonight and found two brazil nuts in my 1/4 c or small handful which I try to restrict myself to for weight control.  Why do we eat brazil nuts I thought and decided to google them.

Check out this site, seems like they have lots of benefits due to their high selenium content,  anti-aging, anti-inflammatory, good for the skin, helps lower cholesterol, reduces cancer risk… baldness;  j

Just make sure that you don’t over-indulge!

https://www.organicfacts.net/health-benefits/seed-and-nut/brazil-nuts.html

Caffeine


So I was researching whether coffee was linked strongly with reflux disease and my sources have told me that it is the 7th most common complaint from patients who are experiencing reflux but the actual evidence in the literature is mixed, it is still not known whether it is the caffeine or other products in the coffee that cause the discomfort.
Simultaneously I saw this recent well written article on the risk of having acrylamide in your coffee and decided to share it with you. Thanks to my colleague Andy, the RD.
Coffee can cause cancer

Gluten Free Apple Mincemeat Pie


Thanksgiving dinner
My son was coming to visit, he has celiac disease and I wanted to make something special so I found my favourite gluten free pastry recipe, filled the pie with sliced Fuji apples and my own mincemeat made from spartan home grown apples and green tomatoes!
My daughters boyfriend who is vegetarian rated it 10/10. I was very pleased with the results, maybe not be best choice if you have diabetes but using local ingredients mad me proud.

Nutrition for marathon training


Its exciting to share my knowledge after attending the intensive sports nutrition training at the Institution National du Sport du Quebec with some of Canada’s most acclaimed sports nutritionist in November.
The literature supports eating a high carbohydrate diet for elite athletes because metablizing carbohydrate is 5.5% more efficient than fat. One can experiment with different gels, sports drinks, hydration, and carbohydrates during training. An elite athlete will burn 3000-3500 kcal during a marathon, with with adequate training can store ~2000 kcal as muscle glycogen, 500 kcal liver glycogen, and 400 kcal gap supplemented during the race with sports drinks or gels. For those who are looking for an over 3 hr finish, the source of your energy isn’t as important.
But going back to the question of nutrition to support training, there are a few things to consider, are you trying to lose weight? Are you overtraining? You need adequate nutrients to protect your immune system.
We determine the amount of calories, carbohydrate and protein based on your level of training, weight and overall goals as above.
As a general rule, snacks should have 60g carb and about 18 g protein-
High-quality protein (~10 g):
– 2 eggs, 35 g lean meat, 40 g lean chicken, 50 g fish
– 300 ml milk, 30 g cheese, 70 g cottage cheese,200 g yogurt
– 120 g tofu, 400 ml soy beverage
• Compact forms
– 15-20 g protein powder, 20-30 g protein bar, 120-150 ml liquid meal supplement
Carbohydrates are found in many recovery foods including:
1 c chocolate milk has 20 g carb and 8 g protein, 125 ml yogurt has 25 g carbohydrate and 3 g protein, A large banana will provide another 25 g carb and 2 g protein, an orange has 15 g carb and 1 g protein.

Another lovely guide is using the plate model for supporting different intensities of sport:

You chose the plate that corresponds with your training intensity.

Gluten Free Soups

On the coast, it’s a great idea to make your own soups from scratch, choose the ingredients that are added, and adjust the salt with a variety of vegetables and herbs.
I’m looking for a soup that is dehydrated, easy to prepare, high in salt to maintain sodium levels for an athlete who is competing in the upcoming Tougher Mudder, an 8 hour overnight, 50 mile race in Los Angeles
He wanted a gluten free chicken noodle soup. Haven’t been able to come up with this… but there are a few alternatives, only the chicken bouillon cubes are available dehydrated, so far in my search.
Not that anyone else on the coast is crazy enough to do this race but see the best choices that I found:
GoBIO Organic Chicken Bouillon Cubes with 451 mg sodium per cup

and Campbells Herb Chicken & Rice with 770mg sodium per cup!

Please note I’m attempting to find high sodium (salt) soups!

Renal Diet Maze

A close friend has called on my skills to help him with navigating the maze of restrictions imposed with a renal diet. This was a sudden diagnosis and he is overwhelmed.
First of all, it is important for us all to keep our blood pressure optimally at 130/80, new guidelines to keep our kidneys functioning well. The dietary component which will keep your kidneys healthy includes restricting your salt and keeping your body weight close to target, which may vary depending on your genetics.
Secondly you want to stop smoking or if you are diabetic, you want to keep your blood sugars close to target.
Thirdly if your kidneys stop functioning, you may need to restrict your protein, this preserves kidney function, so the Paleo diet may not be a good choice but a vegetarian diet may also be a difficult choice.
When your kidneys fail, you often need to restrict you potassium- some of those loved fruits (bananas and oranges) and vegetables (tomatoes and potatoes)
Lastly the phosphate in your diet often becomes a problem, this mineral is often found in foods that we naturally choose because they are healthier
dairy, proteins, legumes, nuts, whole grains. There are phosphate binders that you may be prescribed.
The diet for chronic kidney failure in fact doesn’t seem very healthy but is important for your compromised kidney and your longevity.
This new publication has many of the details you need to learn about, including recipes with herbs and spices give more flavour to your food while restricting the salt (sodium). Its available at Gibson’s Library.
If you need help navigating this maze and want your diet analyzed, these are services that I provide, helping you to get on the right track!