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Down Home Dietitian - Healthy doesn't have to be hard.
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Food
MyPlate Guidelines

Carbohydrates and Proteins and Fats, Oh My!

You may or may not know that energy provided through our diets (measured in calories) comes primarily from three different substances called macronutrients. If you’re not sure what they are, I’ll give you a hint – check the post title! Carbs and proteins each provide 4 calories per gram and fats provide 9 calories per gram. I mentioned on Monday that the MyPlate diet was leaning me in a more carb-a-licious direction than I’m used to. Left to my own devices, I tend to focus more on protein in my diet. For healthy adults, the Dietary Guidelines recommend that 45-65% of our calories come from carbohydrate, 10-35% from protein, and 20-35% from fats. Here’s an analysis of what I ate Monday and Tuesday on the MyPlate diet meal plan:

Distribution Chart

My fat intake for yesterday crept up because I chose to use my discretionary calories on cookie dough ice cream (yum!), but you can see that I’m still within the ranges for everything based on the plan. That’s all well and good, but where do these percentages come from?

An excellent question. The ranges are based on the Dietary Reference Intakes (formerly known as the Recommended Dietary Allowances) created by the Institute of Medicine. The process for creating these is similar to that for creating the Dietary Guidelines: experts, committees, research, deliberation, gigantic reports, and finally, the guidelines themselves. The guidelines represent what the experts have determined to be a safe, healthful, and adequate intake of any given nutrient. Each macronutrient plays a different role in the body.

  • Carbohydrates are anything that can be broken down into sugar in the body. Most of that sugar ends up in the form of glucose, which is processed to create energy.
  • Proteins are often referred to as “building blocks”. They make up the cells of the body and act as transmitters and transporters. If dietary carbohydrates are restricted, they can also be used for energy.
  • Fats provide a concentrated form of energy as well as components of hormones and other vital goodies. They also provide a medium for delivering fat-soluble vitamins to our tissues.

Since it is the first thing I noticed about my newly-adopted menu (and for the sake of not deluding myself to think you’d read 10,000 words on macronutrients), I am looking into the carbohydrate recommendations first. According to a report by the Institute of Medicine, the recommendations for carbohydrates are a range between the minimum amount of carbohydrate needed to provide fuel for the brain and maintain weight and a maximum recommended amount to prevent weight gain and decrease risk of chronic disease. It goes without saying that obesity and the loads of diseases associated with it are a significant problem in our country, so I looked further into the weight aspect of the recommendation.

We have all heard of low-fat, low-carb, or high-protein diets being promoted for weight loss. Just for context, the “low” and “high” qualifiers here are in reference to intakes that are outside of the recommended ranges I mentioned earlier. In the Dietary Guidelines 2010 Report, the authors wrote that “no optimal macronutrient proportion was identified for enhancing weight loss or weight maintenance” and that “there is strong and consistent evidence that when calorie intake is controlled, macronutrient proportion of the diet is not related to losing weight.” Two paragraphs later, however, they reported that twenty research studies showed no difference in macronutrient proportion for weight loss, thirteen showed that low-carbohydrate diets were more effective than either high-carbohydrate or low-fat diets, and six showed that high-protein diets were more effective than low-protein diets. So you might be having the same issue I am here – what is strong and consistent about the evidence? Nearly HALF of the total studies included are in disagreement with the conclusion. Now granted, not all research studies are created equally. The DGAC has a scoring system that rates the impact of the study based on the quality of the research, which may have led certain studies to be considered more relevant than others. Still though, I’ll have to look into the research articles myself a little more to see how it all really pans out.

In other news, I begin my traveling tomorrow to visit my friend Abbie in Lake Tahoe for a weekend snowboarding excursion. As I will be continuing my diet through the trip I informed her ahead of time of my situation. Fortunately, Abbie is an excellent sport and fully supportive of my diet plans. Thus, I will actually be flying all of my groceries to Lake Tahoe with me (thank goodness Southwest allows a free checked bag). I am sure at some point that I will end up straying from the meal plan, but I will still aim to eat MyPlate meals and meet my calorie goals each day. After all, adaptability is an essential life skill, is it not?

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MyPlate Guidelines

MyPlate Diet Day #1: First impressions

Today is the first day I ever dieted, and (fortunately) I lived to blog about it. Following the meal plan wasn’t as bad as I expected. It was kind of nice to not have to think about what to make. We’ll see if I feel the same when I fly to Lake Tahoe to visit a friend this weekend – I suspect it won’t be quite so convenient. The weird thing is that the meal plan only lists ingredients, not recipes. I had to get creative and figure it out myself.

As far as the MyPlate meal plan goes, today was super carb-y and left me hankering for a little more protein. I had oatmeal w/brown sugar and raisins for breakfast, taco salad for lunch, and vegetarian spinach lasagna roll-ups (which the fiance RAVED about – I’ll post a recipe soon!) with a whole-wheat roll for dinner. Based on their recommendations I met my 5 1/2-ounce protein goal for the day, but I’m definitely over my 6 ounces of grains. One of my dietitian friends has always been critical of the high carbohydrate recommendations put out by the USDA. I will see if I can get him to do a guest spot about it in the next couple of weeks.

Sidenote: My meal plan calls for whole wheat dinner rolls throughout the week, so I made what a Pinterest post claimed were the softest whole wheat dinner rolls ever. And they are incredibly soft. The flavor isn’t quite as good as a regular white roll but with a spread on it I couldn’t even tell. Check out the recipes page if you want to try making them!

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MyPlate Guidelines

MyPlate Diet Prep Course

On Monday my three-week stent of following USDA MyPlate Guidelines begins. I’ve taken my starting weight and measurements, and my super-duper-firefightin’ fiance was kind enough to take my blood pressure. I’ve found a game plan, and I survived my first grocery shopping trip. It feels like I’m getting ready to run a marathon…does starting a new diet always feel like this?

The MyPlate website recommends that someone of my gender/age/activity level follow a 2,000 calorie per day diet to maintain weight, so that I shall do. That is slightly over the 1700-1900 calories per day I calculated using a couple of more in-depth standardized calculations. You can use these calculations to figure out your estimated needs here or here. In theory, I could gain up to three pounds following this 2,000 calorie plan for three weeks if I don’t change my activity level. Time will tell!

MyPlate sets out the following guidelines for those on a 2,000-calorie diet:

My Food RecommendationsThey have also been kind enough to provide a 1-week 2,000 calorie meal plan (check it out on the Meal Plans page). I’m not particularly trying to reinvent the wheel here, so I am going to use it. First thing I noticed as I made my shopping list was that this meal plan was not exactly designed for a single person. Seriously…one whole wheat English muffin, one serving of quinoa, and three ounces of chicken all week? Not exactly using up a whole package of anything here. So I quickly decided on the single girl’s saving grace. It’s not chocolate, it’s not wine, it’s – are you listening? – BULK-BIN FOODS. I bought exactly as much flour, yeast, rigatoni, cereal, beans, and pancake mix as I needed and not an ounce more.

Groceries smallAll that? $38. Not bad, eh?

 

 

 

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MyPlate Guidelines

Mommy, where do the Dietary Guidelines come from?

Okay, so in order to evaluate the guidelines, I wanted to talk about where they came from. So far I have mentioned that the USDA is in charge of making the guidelines, but that’s about it. They are not, in fact, dropped from the sky in a little bundle by the nutrition stork.

  1. Every 5 years the USDA accepts public nominations for members of the Dietary Guidelines Advisory committee (DGAC). They must be published, well-known researchers in the fields of nutrition or public health.
  2. The USDA and Department of Health and Human Services choose the members (who are, notably, unpaid for their participation). For the 2010 DGAC there were 13.
  3. Committees, subcommittees, etc. collaborate over the span of twenty months of reviewing research to answer specific scientific questions, all of which are available here, if you’re willing to dig through it.
  4. Conclusion statements, summaries, monstrous final report, and (TA-DA!) the Dietary Guidelines. The guidelines are used to advise all kinds of food-based programs including school lunches, inmate meals, WIC programs, and long-term care menus.

Critics of the guidelines like the Harvard School of Public Health and the Physician’s Committee for Responsible Medicine (PCRM) feel that since the process is overseen by the USDA (who is responsible for promoting American agriculture), the recommendations are biased in favor of promoting foods produced by agricultural titans (think dairy, grain, and beef). Because of this bias, the PCRM actually sued the federal government for only vaguely addressing foods to decrease in your diet by using a blanket term like “solid fats and added sugars” as opposed to listing the foods that contain them (meat, dairy, and junk food). The lawsuit also prompted the switch from MyPyramid to MyPlate that I mentioned a couple of days ago. This is the second time that PCRM has successfully sued the government over sketchy matters regarding the Dietary Guidelines and agribusiness conflicts-of-interest.

Harvard School of Health was so disappointed by the guidelines that they made their own version of the pyramid and plate, specifically mentioning foods high in saturated fats and added sugar as foods to limit.

I am now (slowly) working my way through the barrage of research cited by the 2010 DGAC as the basis for their recommendations – I’ll keep you posted. If I don’t write in the next three days, send someone in to check on me. Bring snacks.

P.S. The second meeting for the 2015 Dietary Guidelines Advisory Committee wrapped up yesterday. They accept public comments/questions/concerns/rants about the process here.

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MyPlate Guidelines

First order of business: The Dietary Guidelines for Americans 2010

Before I move on to diets designed for weight loss or managing chronic disease, I’m going to start with the basics: USDA recommendations for healthy Americans. These recommendations were formerly represented by the MyPyramid graphic.

 

 

The pyramid changed design a few times over the course of its lifetime. As of 2011, however, the USDA exchanged the pyramid for a more user-friendly graphic, MyPlate:

This plate model is designed to help keep portion sizes under control and encourage consumption of all five of the token USDA food groups. Personally, I think that the MyPlate graphic is easier than MyPyramid to translate into actual daily habits because it is simple to visually check when you fill your plate. The plate is accompanied by the following taglines from the 2010 Dietary Guidelines:

  • Make half your grains whole
  • Vary your protein choices
  • Switch to skim or 1% milk
  • Cut back on foods high in solid fats, added sugars, and salt
  • Make half your plate fruits and vegetables
  • Enjoy your food, but eat less

So there you have it – the USDA Dietary Guidelines 2010. In the upcoming month, I will be reviewing the arguments for and against these recommendations, and (surprise, surprise) there are plenty. I mean, they’re written by the government…so obviously not everybody agrees. Even Harvard University’s School of Public Health shared their disapproval in this article. There’s plenty of fodder for the blogging…stay tuned!

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Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

That couldn’t be more wrong.

Subscribe to learn how to go from a frustrated, restricted dieter to a happy, relaxed relationship with food and fitness. Healthy doesn’t have to be hard!

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beckiparsons.rd.ep

I am OVER confusing advice, disgusting diets, and boring exercise.
Healthy doesn't have to be hard!
➢ Registered Dietitian
➢ Exercise Physiologist

Functional Dietitian | Exercise Physiologist | Speaker
Can’t see a difference? Neither can I. Because Can’t see a difference? Neither can I.

Because it’s only been 1 month.

Since my back surgery I’m focusing on form and the safety and longevity of my body rather than progress for progress’ sake.

Some important things to know:

🧠The first 6 weeks of any new workout program yield mostly neural changes - your brain is building pathways to your muscle fibers.

💪After the pathways are built, you’ll start to see more noticeable changes in your muscles.

😬 Got a guess at the average quit time on new workout programs?

😩 4-6 weeks…just before visible changes really kick in.

My point? KEEP AT IT. Be patient. 

If you started a new exercise plan for the new year, beat the 4-6 week quit time. Expect results for fat loss or muscle gain in months, not weeks.

Set yourself up for success and find your non-scale motivators.

👍 Follow my account to see my 6-week+ pictures, because we’ll be able to see it, with patience and persistent consistency.

We got this. 😉💪

#workoutmotivation #exercise #strengthtraining #bodyweight #weightloss #loseweight #progressphotos #sciatica #microdiscectomy #persistentconsistency #herniateddisc #lowbackpain #bodyweightworkouts #patience #fatloss #musclegain #bepatientwithyourself
I’m here to get my clients un-stuck. Being heal I’m here to get my clients un-stuck.

Being healthy is not always easy, but it shouldn’t have to be so hard either. It gets hard if:

❌ Your body doesn’t digest, absorb, or metabolize properly

❌ Your hormones are out of whack

❌ Your metabolism is totally freaked out

❌ There’s so much information you’re totally confused about what to do with food and fitness

❌ You struggle to fit healthy habits into your busy lifestyle

The good news?

Any and all of that can be addressed.

✅ Functional testing to ensure your body is working properly (and holistic integrative fixes to get you back to 100% function ASAP)

✅ Clear-the-air classes to show you what is worth your focus and what you can stop stressing about

✅ 1:1 coaching to tailor healthy habits to your lifestyle, preferences, family, and budget

DM me or drop a “Me!” in the comments if you’re ready to experience healthy that isn’t so freakin’ hard. 😘

#dietitian #weightloss #healthylifestyle #functionalnutrition #functionalmedicine #integrativemedicine #healthyeating #eathealthy #dietitian #wellnesscoach #healthcoach #nutritionist #bariatric #vsg #wls #wlsjourney #bariatricsurgery #type2diabetes #guthealth #hormonehealth #pcos #sustainablewellness #healthynothard #fitness #workout #exercise
Stop shaming people for enjoying their food! Eat Stop shaming people for enjoying their food!

Eat the things that bring you joy.

Make healthy changes elsewhere.

Support your soul foods with foods that nourish your body.

Like and follow to see the whole Nutrition Gatekeeper series!

#emptycalories #enjoyyourfood #nutrition #gatekeepers #nofoodshame #thingsnuteitiongatekeeperssay
And there are dozens more… Brain fog, sleeping And there are dozens more…

Brain fog, sleeping too much, not sleeping enough, digestive issues, slow healing, worsened depression and anxiety…

Basically, if your body isn’t getting the nutrients it needs, anything else in the body can go wrong.

I share this for anyone who is considering a low-calorie, high-exercise life in the next couple of weeks.

DON’T MAKE IT SO HARD!

Not only is that a miserable existence, you’re actually leading your body into a slower metabolism, totally freaking it out, and teaching it how to store fat better in the future.

Instead, if you want to lose fat, try:

✨ Increasing the amount of fruits and veggies you eat by adding 1/2-1 c at each meal. They take up a lot of space for not a lot of calories, so if you stop eating at the same fullness level you’ll end up with slightly fewer calories overall.

✨ Taking a short walk (or other movement you enjoy) for 10-15 minutes a few times a week to start. Work that up to 20-30 minutes after you establish the habit.

✨ Be patient. Losing fat and keeping it off is not a quick business…it’s a slow and steady vibe. Doing it in a way that supports your metabolism will leave you FAR healthier in 6 months than a quick fix now that drops 30 lbs, lowers your metabolism, and causes you to gain it all back.

Trust the process. 😌

Like and share to your story to keep your friends from a molasses-in-January metabolism this New Year!

#weightloss #diet #fatloss #healthcoach #dietitian #metabolism #slowmetabolism #fastmetabolism #metabolichealth #sustainablewellness
I don’t hand out fish around here. 🐟 I pass o I don’t hand out fish around here. 🐟 I pass out fishing rods and teach you to use them. 🎣

For me as a coach, I haven’t done my job just because you met a health goal.

🌟I’ve done my job if you understand how you met it. 
🌟 If you have the skills to continue the habits that got you there. 
🌟  If you can look critically at unhealthy info and recognize why it won’t serve you.
🌟 If you can keep perspective when things seem to be moving more slowly than you’d like.
🌟 If you can give yourself grace and do your best when life gets rocky instead of giving up and calling yourself a failure.
🌟 If you can recognize the value of nourishing and listening to your body rather than manhandling it in to submission.

That’s when I’ve done my job.

#wellnesscoach #dietitian #registereddietitian #nutritionist #fitness #healthcoach #exercise #mindfuleating #healthcoaching #sustainablewellness
Liz came to me looking for help with PCOS and horm Liz came to me looking for help with PCOS and hormone regulation to start her family. 

She now has a healthy 2-year-old and is rockin’ it with regular exercise, much improved blood sugar, and a low-pressure relationship with food.

Check out her story!

#testimonial #clientjourney #pcos #hormones #hormonehealth #hormoneregulation #insulinresistance #fertility #womenshealth #infertilitysupport
🥛All dairy is NOT inflammatory! Truth bombs: 🥛All dairy is NOT inflammatory!

Truth bombs:

💥Dairy will be inflammatory to you if you have a sensitivity, intolerance, or allergy to it.

💥 The type of fat that naturally occurs in dairy (saturated fat) is inflammatory and is linked with worse outcomes in inflammatory conditions like diabetes and dementia.

👍 Dairy is an awesome source of protein and our most concentrated source of calcium.

👍 Be aware of your overall saturated fat intake and do the dairy limbo - go as low-fat as you can go and still enjoy it!

👍 If you’re symptomatic with dairy or feel it is causing inflammation, get tested for lactose intolerance, dairy allergy, and intestinal damage/inflammation.

#inflammation #dairy #gotmilk #calcium #saturatedfat #antiinflammatory #nutrition #gatekeepers #thingsnutritiongatekeeperssay #diet #dietitian #nutritionist
💫 Share this one ALL DAY LONG!! 💫 The jour 💫 Share this one ALL DAY LONG!! 💫 

The journey to healthy is NEVER a straight shot but if we could cut down on the detours into Dietlandia THAT’D BE GREAT.

Share to help your friends and family save some time, suffering, and let’s just say, digestive disturbances. 😉😘

#dontdiet #sustainablewellness #fitness #strengthtraining #health #newyearsresolutions #getfit #losingweight #weightloss #healthynotskinny #dietitian #nutrition #persistentconsistency
Save this post!! Hormones basically control every Save this post!!

Hormones basically control everything in your body. When they get wonky, all kinds of things can go wrong.

If you’re suffering from any of these symptoms, know that it isn’t “normal,” and that you don’t have to live with it! Try this:

☑️ Make sure that you move AND rest regularly. Six days a week of high-intensity exercise is too much for your adrenal system. Sorry, not sorry. Switch it up for lower intensity exercise like yoga, Pilates, or muscular endurance strength training a couple days a week.

☑️ Incorporate as many different plant foods as you can throughout the day…it’s easier than you think. One smoothie or oatmeal with fruits, seeds, and almond or peanut butter can easily have 8 or more plant foods in it. Add a salad, mixed veggies, or a veggie soup at some point and you’ve got another five.

☑️ Have a cortisol reduction plan. This means regular activities you do to blow off steam and relax. From nature walks to reading, from deep breathing to journaling, from meditative martial arts to music, there’s something for everyone. Find your things and plan to do them regularly.

☑️ Eat at least one fat source at every meal: nuts (PB and AB count!), seeds, avocado, fish, meat, dairy, or oils.

☑️ Eat enough. This is tough to make a blanket statement for, as everyone’s needs are different. But if you’re worn down and things in your body don’t seem to be working properly, you are likely undereating. Find a dietitian to help you dial in if you aren’t sure.

If implementing these hormone health strategies doesn’t help, dig deeper. Find a functional doctor or dietitian who can run some hormone testing and get to the root of the problem. Sometimes it takes more than lifestyle changes to solve.

Save this post and come back to it.
Share it with someone you know who is suffering these symptoms.

#hormones #hormonehealth #functionaldietitian #hairloss #health #pcos #adrenalhealth #cortisol #wellness #exercise #fitness #restday #insomnia #pms #painfulperiods #periodsymptoms #dietitian #nutritionist #nutrition #symptomfree
Share this post with your workout buddy...or tag s Share this post with your workout buddy...or tag someone to ask them to BE your workout buddy!

The secret to improving your health is persistent consistency.

No hack,
no cleanse,
no diet,
no supplement,
no tonic,
no juice...

Persistent consistency with:
Mindful fueling.
Regular movement.
Hydration.
Sleep.
And having an exercise buddy doesn't hurt!

Share this with your gym buddy to let them know you appreciate them! 😉
Tag someone you would LIKE to be your workout buddy! 💪

#fitness #gymbuddy #workoutmotivation #accountability #health #healthy #exercise #mindfuleating #nutrition #dietitian #trainer #personaltrainer #exercisephysiologist #persistentconsistency #running #weightlifting #cardio #strengthtraining #gymrat #sustainablewellness #registereddietitian #nutritionist #fuel #friends
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