Those of you who know me know that I am passionate about nutrition. I am also very passionate about animals and the environment. When those passions mix, it becomes clear that our food choices effect the environment. With Earth Day last month and movies such as Food Inc. and Avatar, we are reminded the choices made today make a difference in our future. Not only are these choices making a difference in the environment, they also affect our bodies.

My practice is made up of people struggling in the trenches of an eating disorder as well as those trying to keep their blood sugars in control with the multi-organ complications of diabetes. In each of these diagnoses, food choices do make a difference. It is my responsibility to make sure my clients are provided with the most up-to-date research, as well as, to enhance confidence and knowledge to make their own choices. One of these choices is flexitarianism. Flexitarianism is defined as a vegetarian who is flexible to occasionally eat fish and meat. Now why would this be beneficial?

Because….

1) You continue to eat the nutrients found in meats and fish vs. supplementation

2) It takes LOTS energy to make the food for and out of animals

3) Fish is a source of fuel for many other animals besides humans. We are seeing the effects of overfishing in the environment now

My intent is not to discount the nutrition provided in meats and fish because these foods are filled with amazing nutrients including vitamin B12, iron, zinc, B6, niacin, selenium, phosphorus, and protein. I am simply suggesting you eat vegetarian type foods 2-3 times a week. These meals will still provide adequate nutrition for your body.

When you eat less meat, you are opening yourself up to eating more plant foods. Research studies have proven that plant based diets provide more fight against cancer, diabetes, heart disease and weight management. According to the American Dietetic Association, “wellplanned vegetarian and vegan diets are nutritionally adequate.”

In a 2006 study, published in the Diabetes Care journal, researcher Neil Barnard, M.D. compared the typical ADA diet to a vegan diet. The ADA diet was 15-20% protein, 60-70% carbohydrate and 25% fat with emphasis on monounsaturated fat and no more than 7% saturated fat or 200 mg cholesterol. The ADA diet in this study was calorie controlled at 500 calories below typical intake. The vegan diet was very low fat at 10% of the total calories from fat, 15% protein, and 75% carbohydrates. In the vegan diet, there was NO RESTRICTION on total calories, portion sizes or food intake.

The results:
Vegan Diet: 43% ↓ in diabetes meds, 14 lb wt loss, 21% ↓LDL, ↓A1C by 1.23%
ADA Diet: 26% ↓ meds, 7 lb wt loss, 11%↓ in LDL, and ↓ 0.38% A1C

My intent, as you know is not to put you on a diet. My goal is to try vegetarian meals at least twice a week. You will be getting enough protein, I promise!

When temperatures rise, so does your need for water. The average adult loses about 21⁄2 quarts of water daily and even more when the weather warms up. Water is a necessary part of your diet because it boosts metabolism, eliminates waste and transports nutrients throughout your body. It even improves the appearance of you skin (an added bonus).

Since water helps move glucose from your blood to your cells, those with diabetes have an increased risk of dehydration and must be especially careful about staying hydrated. Those with eating disorders are also likely to be dehydrated due to reduced fluid intake, purging and abusing diuretics it can lead to serious illness such as seizures, kidney complications, brain damage and heart failure.

So, how do you know you’re dehydrated? Some signs include fatigue, fast breathing, increased heart rate, dry mouth and eyes, dark urine and more commonly, thirst.

During the warm summer days, keep cool by hydrating in creative ways. Try adding fruits, like citrus or berries to your water. Or you can create refreshing combinations like pineapple and ginger, cucumber and mint or grapefruit and basil. This summer, choose to be cool, stay hydrated.

Other wise known as the Caveman Diet, the Paleo Diet has proven itself to be the new craze, but what do the experts say?

Based on the notion that we should eat only the foods that we can hunt, fish or gather, the Paleolithic (Paleo) diet consists of wild and grass-fed meat, fish and shellfish and organic eggs, tree nuts, vegetables, roots, fruits, and berries. “A quick and pithy definition of the Paleo diet is—if the cavemen didn’t eat it then you shouldn’t either,” says Jim White, RDN, ACSM/HFS. This means no grains, no dairy, no legumes, no sugar and no salt.

To duplicate this diet in today’s society would be a bit difficult and costly; so some have chosen to follow a “contemporary” Paleo diet, which is more of a nutritional guide than a “diet” as we use the term today. This diet consists of meats, fruits, vegetables and nuts of any kind with limited or no dairy, grains and legumes.

The benefits of this diet are clear, it fills your diet with antioxidant and nutrient rich foods and it’s low in sodium and added sugars. This diet also reduces spikes in blood sugar and reduces inflammation. However, leaving out grains, dairy and legumes could make it difficult to meet your vitamin and mineral needs. Both legumes and whole grains have been shown to reduce risk of disease and improve insulin sensitivity, while dairy is considered the main source of calcium in most diets.

So, is the Paleo diet Dietitian approved? Cutting out dairy, legumes and whole grains would make any dietitian a little nervous. However, there are countless benefits to increasing vegetables, fruits, healthy fats, and lean proteins while reducing refined sugars, processed foods, and bread. In the long run, cutting out entire food groups can be difficult to maintain. It is best to choose a healthy diet modified from your current diet so you can maintain good health for life.