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By Elizabeth Adler MS, RD, CDN What is the Keto Diet? It’s a new year and, naturally, there’s a “new” diet that leads many of us to question our food choices and lifestyle. More recently, I have observed a strong attraction to the ketogenic diet. The advertisement stands outside of GNC have changed from Paleo-supplements to Ketogenic versions, the grocery store is quickly stocking more fat-friendly, carbohydrate-free products marketed to sell overnight, and the promises of weight loss and super-charged energy that come with a ketogenic diet seem to be going viral. The ketogenic, or keto, diet was designed in the early 1920s and, for almost a century, has been recommended for children with epilepsy to help control seizures[i]. The diet is also sometimes considered in the treatment of alcohol withdrawal syndrome, Parkinson’s disease, amyotrophic lateral sclerosis, schizophrenia, and Alzheimer’s disease[ii]. Through strict restriction of carbohydrate foods, the ketogenic diet is designed to encourage ketosis in the body, a state during which ketone bodies are generated from stored body fat to fuel the body in place of glucose (derived from carbohydrates). It is a high-fat, very low-carbohydrate style that recommends unlimited amounts of meat, eggs, fish, cheese, nuts, butter, oils, and vegetables and restricts carbohydrates, like bread, grains, potatoes, fruit, and milk. This may be why MCT oil and butter replaced the milk in your coworker’s morning coffee. Today, the ketogenic diet is often recommended for quick weight loss, and challenges the once-popular low-fat diet trend. Like many weight loss diets, the ketogenic diet has been shown to result in temporary weight loss, likely due to an overall decreased caloric intake. In a December 2018 report on many systemic reviews and trials assessing the ketogenic diet for weight loss, the keto diet was found to result in weight loss, peaking at 5 months of strict low-carbohydrate intake. However, participants in some studies slowly regained the weight and many studies did not follow participants for long-term weight loss and maintenance. The diet has also been shown to have varying dropout rates indicating that it is difficult to follow in the long-term. A study following 120 participants on a low-carbohydrate or low-fat diet found that 24% of the low-carbohydrate participants dropped out[iii] with other study dropout rates ranging from 18% to 84%[iv]. Additionally, like other restrictive weight loss diets, the ketogenic diet comes with side effects. Some individuals following the keto diet may experience a condition known as the ”keto flu”, during which one may experience symptoms like nausea, vomiting, headache, fatigue, dizziness, insomnia, difficulty exercising, and constipation[v]. The ketogenic diet has been associated with halitosis, muscle cramps, weakness, and rash[vi]. Long-term research on the ketogenic diet is very limited, and so, the long-term health effects of the diet are not well known. One virtue of the ketogenic diet trend is its celebration of fat. I, alongside the rest of my colleagues at LCWNS, love fat! Fat provides vitamins, minerals, energy, and flavor. Some of my favorite sources of fat are cheese, avocado, and nuts, and the majority of my days include at least 2 of those 3 (ideally, all 3 and multiple times a day.) Fat is wonderful, and becomes even more so when combined with other food groups including carbohydrates and/or protein. Carbohydrates, even the once idealized and trendy ones like quinoa and Ezekiel bread, have been a recent diet industry target. However, we should remember that carbohydrates are nutritious, energizing, and worthy of a place on your plate alongside the fat(s) of your choice. Perhaps you love peanut butter, and a peanut butter on a banana tastes spectacular. Butter is creamy, salty, and so satisfying on a piece of fresh-baked sourdough bread. The avocado is a simple and beautiful food, and is just as delicious on a tortilla chip or with poached eggs on avocado toast. Because the keto diet idealizes one food (fat) and demonizes another (carbohydrates), following this regimen may also lead to unhealthy emotions and behaviors around food and the body – including restriction, over-exercise, emotional and binge eating, and feelings of deprivation, shame, guilt, and regret. This and the potentially harmful long-term effects of the diet may encourage you to question whether the ketogenic diet is right for you. When we value all foods equally, we can more effectively work towards a neutral relationship with food and find physical, emotional, and mental nourishment and satisfaction. We need not forgo nor forget the satisfaction and nutritional value carbohydrates, proteins, and fats bring to our tables, plates, and mouths. Lastly, we do not need to follow the ketogenic diet in order to achieve health and happiness. [i] Freeman, J. M., Kossoff, E. H., & Hartman, A. L. (2007). The ketogenic diet: one decade later. Pediatrics, 119(3), 535-543. [ii] Pflanz, N. C., Daszkowski, A. W., James, K. A., & Mihic, S. J. (2018). Ketone body modulation of ligand-gated ion channels. Neuropharmacology. [iii] Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., & Westman, E. C. (2004). A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Annals of internal medicine, 140(10), 769-777. [iv] Ting, R., Dugré, N., Allan, G. M., & Lindblad, A. J. (2018). Ketogenic diet for weight loss. Canadian Family Physician, 64(12), 906-906. [v] Masood, W. M., & Uppaluri, K. R. (2018). Ketogenic Diet. In StatPearls [Internet]. StatPearls Publishing. [vi] Ting, R., Dugré, N., Allan, G. M., & Lindblad, A. J. (2018). Ketogenic diet for weight loss. Canadian Family Physician, 64(12), 906-906.

Shannon Herbert RYT 200 Ten Styles of Yoga to Try Whether you’re just beginning a yoga practice or have been practicing for years, it can be confusing to differentiate between the different styles of yoga being offered at various studios. To make things a bit simpler, here’s a quick look at some of the most popular styles of yoga you’re likely to encounter: 1. Hatha: The word hatha means willful or forceful. It is also translated as “ha” meaning sun and “tha” meaning moon. Thus, hatha refers to the balance of both the masculine aspects, sun, and the feminine aspects, moon, within our bodies. Hatha yoga creates balance and flexibility within the body. Hatha yoga is a style that is designed to open the channels of the body to allow energy to flow more freely. Hatha yoga allows us to bring our attention to the breath, in an attempt to still the fluctuations of the mind. While Hatha is typically performed at a slower pace than Vinyasa, it is not to be confused with a gentle or restorative practice (see below). A Hatha yoga class will help to calm the mind but will invigorate the body and the spirit through the incorporation of many of the basic yoga postures. After a Hatha class, you can expect to more relaxed and for your muscles to feel looser. 2. Vinyasa: When people are comparing yoga styles, the two most commonly compared are Hatha and Vinyasa. While Hatha is known for its balancing, Vinyasa is known for its flow. Vinyasa classes contain fluid movements, with each movement corresponding to the breath. The asanas (postures) transition from one to another effortlessly, similar to a dance. Depending on the class level, the vinyasa can be slow paced or can be upbeat and fast paced. A vinyasa styled yoga class will increase the heart rate and help you work up a sweat. If you are looking for a more workout style yoga practice, Vinyasa is a great option. Each Vinyasa class varies as teachers are constantly changing their flows. If routine is something you dislike and enjoy a yoga class that is new and different each time you take it, a Vinyasa style class might be perfect.   3. Ashtanga: Ashtanga was popularized and brought to the West in the 1970s by Sri K. Pattabhi Jois. It is a style of yoga that follows a specific sequence of postures. It is like vinyasa yoga, in the sense that each movement is linked to the breath. The thing that makes Ashtanga unique is that this style of yoga follows the exact same asanas in the exact same order each time. There are six series that are practiced sequentially as progress is made. This is a challenging, vigorous style of yoga. If you enjoy routine and a workout style yoga class, an Ashtanga class might suit you best!   4. Iyengar: Iyengar yoga is named after its founder B.K.S. Iyengar. This style of yoga is heavily focused on alignment. Proper alignment is achieved through the use of props such as blocks and straps. This style is appropriate for all ages and abilities. Don’t let the use of props fool you though, this is still a challenging style of yoga, requiring intense concentration to stay perfectly aligned in the posture. If you are looking for a physically challenging practice and want to achieve proper alignment in your postures, check out an Iyengar class!   5. Hot Yoga: In the simplest terms, hot yoga is yoga that is practiced in a heated room. The type of hot yoga practiced may vary. A lot of the time when people talk about hot yoga they are describing Bikram yoga. Bikram Yoga is a style that consists of 26 postures, each performed twice, in a room that is heated to about 105 degrees and 40% humidity. Each class lasts 90 minutes. It is a vigorous practice due to the heat, but the postures are all either beginner postures or easily modifiable. If it is not a Bikram class, some studios offer hot flow classes, which are vinyasa styled classes in heated rooms (around 90-104 degrees, varies based on the studio). Again, practicing in the heat is difficult but should not discourage any new yogis from attempting it. If you enjoy sweating…a lot, try a heated class, but make sure to bring water with you and to stay hydrated!   6. LifePower: LifePower yoga is a style developed by Jonny Kest that has ties to both Asthanga and Vinyasa Yoga styles. LifePower yoga combines physical, intellectual, and emotional components, highlighting that the achievements and skills learned in class extend beyond the yoga mat and into the real world. This style of yoga is rich in its physical practice but also rich in philosophy. It is an extremely well rounded style, combining both physical and spiritual components.   7. Baron Baptiste Yoga: Baptiste Yoga was originally developed by Walt Baptist and later evolved through his son Baron. Today, Baptiste Yoga is a vigorous practice performed in a heated room designed to invigorate the entire body. The aim of this yoga style is to create peace of mind, freedom, and the ability to live in the moment. The classes are similar to other power vinyasa or hot vinyasa classes, but what sets Baptiste yoga apart is its emphasis on personal growth. One of the main goals of Baptiste yoga is to enjoy personal growth both on and off the mat.   8. Jivamukti: Jivamukti yoga was founded by David Life and Sharon Gannon in 1984. The five tenets or principles of Jivamukti yoga are scripture, devotion, kindness, music, and meditation. Each of these are explored in a themed vinyasa style class. These classes are tough physically and include a lot of traditional spiritual elements, which have been removed in a lot of other Western Practices. If you are looking for a practice that has a heavy emphasis on spirituality and one that includes chanting and

Image via CandaceCameronBure.net Candace Cameron Bure’s Eating Disorder Advocay Candace Cameron Bure has been a familiar face on television since her days as a child star on the popular 80s sitcom Full House, still seen today in perpetual reruns. Recently, she was made co-host of The View, where she brings a conservative perspective, and she’s part of the re-booted version of Full House, called Fuller House, now on Netflix. But one of Cameron Bure’s most important roles is that of eating disorder activist. She wrote about her experience with bulimia after Full House ended, in her 2010 memoir Reshaping It All and in her second memoir Balancing it All, released in 2013. “It wasn’t about me trying to lose weight,” she told People magazine of her eating disorder. “It was all about emotions.” Cameron Bure was dealing with a new chapter in her life, transforming from popular child star to supportive wife to hubby hockey player Valeri Bure (moving to Montreal so that he could play) when bulimia entered the picture. “I turned to food for comfort and had to find a different source, because clearly it wasn’t a healthy way to deal with things,” she said. Her faith in God, she says, was an important tool in helping her get through. Today, her relationship with food is a healthy one and she is using her experience to help others. On May 3, she will be joining the Eating Recovery Center for their first Eating Recovery Day. Cameron Bure will be discussing her personal recovery story while celebrating the recoveries of others via social media and a live Facebook event. The goal of the day is to bring awareness to the issue and to let those who have eating disorders, and allies, know that recovery is possible. It’s a vital issue because eating disorders are such a widespread and dangerous problem, carrying the highest mortality rate of any mental illness, with at least 30 million people affected in the United States alone. And contrary to popular belief, EDs are not illnesses that only affect young Caucasian women. “Eating disorders can impact anyone – men and women, young and old, and all economic classes and races. Despite the high mortality rate, there is still a stigma and many people avoid seeking treatment and are unaware of how serious and life-altering eating disorders can be,” says Ken Weiner, MD, Founding Partner and Chief Executive Officer of Eating Recovery Center. “To make an impactful change, it is imperative to build awareness and create better understanding that recovery is possible through proper treatment.”‘ Whether you are dealing (or have dealt with) an eating disorder, whether you have a friend or relative who has/had one, or even if you just want to support those with EDs, I strongly encourage you to participate via the hashtags #EatingRecoveryDay and #EatingRecoveryCenter. You can also join the live Facebook event with experts and Candace, who will discuss her recovery at 10:30 a.m. EST. ERC alumni will also be a part of this event.

Rolfing™ Sessions Can Change the Way You Move If you are a seasoned yoga practitioner or a beginner who would like to start enjoying the benefits of yoga, there are several ways that Rolfing can complement your practice. Rolfing treatment is a system of deep tissue body work that many people mistake for massage. While Rolfing does work on the tissues of the body, Rolfing massage (many people refer to Rolfing as a massage, but in practice it is a series of soft tissue manipulations to effect lasting change) is nothing like what one would think of as a traditional massage. People who go in for Rolfing treatments generally have a series of 10 sessions that are designed to release the fibrous tissues that effect the alignment of your body. Rolfing can enhance your yoga practice by offering the following benefits: Ease of Movement Yoga is all about attaining and maintaining certain postures for health and well-being. It can be a great way to relieve stress and improve flexibility overall. Rolfing treatment can help by making it easier for you to move your body, which will of course make practicing yoga that much easier as well. With a good Rolfing practitioner, you can regain flexibility that may have been lost due to age or lack of use.   Sense of Emotional Well-Being Rolfing treatment has been said to give people an enhanced sense of emotional well-being. This can be a great compliment to yoga practice, which is also said to enhance your emotional well-being. Yoga and Rolfing massage (many people refer to Rolfing as a massage, but in practice it is a series of soft tissue manipulations to effect lasting change) together can help many people to attain an improved overall happiness as well as reduce the stress that comes with everyday life.   Relief from Chronic Pain One of the most highly touted benefits of receiving structural integration bodywork is the relief that it can give you from chronic pain. There are many people who have found relief through Rolfing that they could not find with traditional massage or with medical treatment. When you are able to finally find relief from pain, your yoga practice will inevitably benefit.   Improved Posture Since Rolfing, or structural integration, works on the tissues that influence the alignment of the body, you could find that treatments improve your posture naturally, when your body is properly aligned and your posture is improved, you may find that some of the more advanced yoga poses and practices are easier to attain and maintain. Not only does it compliment your yoga practice nicely, but improved posture can help you in your everyday life as well. Reproduced with permission from author Bob Alonzi. Certified Advanced Rolfer Visit: https://bobalonzi-advanced-rolfer.com/