Tag: diet

Looking at the Keto Diet

Looking at the Keto Diet

Looking at the Keto Diet

By Elizabeth Adler MS, RD, CDN

               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 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, difficult 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. Pediatrics119(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 medicine140(10), 769-777.

[iv] Ting, R., Dugré, N., Allan, G. M., & Lindblad, A. J. (2018). Ketogenic diet for weight loss. Canadian Family Physician64(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 Physician64(12), 906-906.

NOURISH 5 Week Program

NOURISH 5 Week Program

The Five Pillars

of Positive Nutrition

5 Weeks of Nutrition and Yoga

Join Registered Dietitians and Registered Yoga Teachers:

Elyssa Toomey, RD, RYT and Laura Cipullo, RD, CDE, CEDRD, RYT at the L’ifestyle Lounge in Closter, NJ for five weeks and L’earn how to:

 “Eat Kale and Cupcakes!”

 

 

  •  1 hour of yoga (beginners welcome) followed by 30 minutes of nutrition education, Q&A and support.
  • Each week learn one of the pillars to Positive Nutrition founded in Laura Cipullo’s third book and best seller, Women’s Health and Body Clock Diet (Rodale, 2015).

Nutrition Education will specifically focus on the Five Pillars to Positive Nutrition

 

Register here: http://bit.ly/2oobNg6

END YO-YO Dieting with best selling author and RD’s!

Learn to Live the L’ifestyle in just 5 weeks with yoga and nutrition.

Pay $225.00  – one fee for all five weeks. Class will be held for five consecutive Wednesdays 7:15pm to 9 pm starting May 17, 2017.

 

The Five Pillars of Positive Nutrition:

Adopt an All Foods Fit Philosophy

Use Neutral Food Language

Be An Honorable Eater

Don’t Treat Yourself Like a Dog

Love Fat; It’s Not Your Foe

 

 

 

The L’ifestyle Lounge – Bergen County’s Self-Care Center

The L’ifestyle Lounge – Bergen County’s Self-Care Center

lifestyleloungelogoIt is with great warmth and joy to introduce you to Laura Cipullo Whole Nutrition’s latest labor of love –

the L’ifestyle Lounge in Closter, NJ.

It is has been a dream to create a safe place to breathe, move and just be for both children and adults – free from judgment whether it be about body size or shape; free from diet talk and detoxes and free from sensory overload while being filled with wellness modalities that encompass the whole person – mind, body and spirit. Well, this is the beginning. As of January 1st, 2017 the L’ifestyle Lounge will open it’s doors to all.

Services will include:

Yoga, Mindfulness and Nutrition Counseling

  • For children and teens with developmental delays
  • For tweens and teens wanting to develop a healthy relationship with food and body
  • For individuals with different body types and fear of moving in their own skin
  • For moms and their tots ready to build the foundation for little yogis
  • For fifty and up to move with their bodies – not against.
  • For those who just want to rock on their mat, sweat and glow!
  • For those needing a safe space to just be. 

 

Staff will include registered dietitians, specializing in the prevention and treatment of eating disorders as well as nutrition and mindfulness for individuals living with Autism Spectrum Disorder, ADHD, diabetes and family nutrition. Yoga and mindfulness staff will include registered yoga teachers (RYT 200 to 500) and mindfulness experts.

Below is a list of classes offered starting January 16th. Book your class or your child’s class now – and get a start on the new year with new intentions.

SEMESTER YOGA CLASSES

For Kids and Adults:

Foundations
For children and teens with developmental delays wanting a safe, inclusive place to just be. This is a class to learn mindfulness, yoga poses and develop a sense of self worth. Please email Megan@LauraCipullo.com to determine which Foundations class best meets you or your child’s needs. Foundations offers 3 levels of class depending on age and individual needs: Just Me, 5 Senses, Self Care.

*8 week or *16 weeks

EmpowHER 11- 14
For tweens and teens wanting to develop a healthy relationship with food and body. This class is a moving meditation on the yoga mat while teaching girls to accept their mind/body and honor its’ cue’s off the mat. Two sessions will include mindful eating and nutrition by a Laura Cipullo Whole Nutrition and L’ifestyle Lounge Registered Dietitian. Think compassion and kindness!

*8 weeks or *16 weeks

EmpowHER 15- 18
Empower yourselves now. Learn to develop a healthy relationship with food and body. This class is a moving mediation on the yoga mat while teaching adolescents to accept their mind/body and honor its’ cue’s off the mat. Two sessions will include mindful eating and nutrition by a Laura Cipullo Whole Nutrition and L’ifestyle Lounge Registered Dietitian. Think compassion and kindness!

*8 weeks or *16 weeks

Wise Warriors 8-11
Yoga for boys! Build confidence and learn the best tool in life – your breath. Boys will learn yoga basics while gaining strength of the mind and body. Each class will consist of poses and of mindfulness. Like a reed, each individual needs to be grounded yet flexible with whatever the winds blows in. Build resilience.

*8 weeks or *16 weeks

Wise Warriors 12-16
Learn to ground yourself, but then be flexible. Wise Warriors teaches older boys to root down so that they may rise up in this world with self-confidence, and self-acceptance. This is the no judgment zone. Leave bias at the door and come with an open mind. There will be a cardio element to class.

*8 weeks or * 16 weeks

BUDDHA BODIES
For individuals with larger body types and or a fear of moving in your own skin. This is the perfect class if you fear the gym and or have never experienced yoga on or off the mat. Come with a compassionate mind and get ready to find your pride. This is the beginning of self-care.

*8 weeks or *16 weeks

Little Gods and Goddesses (ages 2-4 and 5-7)
For moms and their tots ready to build a foundation for little yogis to love their bodies, move with bodies and of course breathe with their bellies.

*8 weeks or *16 weeks

Aging Gracefully
For fifty and up to move with their bodies – not against. Gentle yoga with progressive relaxation to ease your worries. Inhale peace and exhale stress. Wear comfy clothes and bring a mat.

*8 weeks or *16 weeks

DROP IN YOGA
Rock, Sweat and Glow
Rock on your mat, sweat and glow! This is the hip, happening yoga class the beats to best tunes to achieve your health goals. This vinyasa class will have you breathe and bend to build internal heat. Melt away your worries, and inspire your dreams while you find your path in this moving mediation. You will leave happy and one step closer to your own nirvana. Open to all levels.

Breathe and Bend /Ashtanga Inspired
Inhale and exhale. Open and close. Bind your breath with your body. This class will teach how to yoga on your mat and off your mat. This is an ashtanga inspired class that will build strength, energy and a sense of compassion. Open to all levels.

MINDFULNESS

Reserve a cushion and just chill out. Join our 30 – 45 minute mindfulness meditations. Mindfulness can decrease your counter regulatory hormones such as cortisol and epinephrine. Turn off the outside world and tune in to your breath. This is about you and you only.

Letting Go
Let go of your stress – envision your worries on a leaf, floating down the river. Close your eyes and inhale inner peace, because this is what this session will do for you. This is you practicing self-care!

5 Senses
Whether you are eating, walking, loving or working, learn to make it a mindful experience. Each session will engage your senses whether it is sight, smell, sound, touch, or taste. Close your eyes and be in the moment. Just be in our safe space for self-care.

Empower
Compassion and kindness will change your life and the lives of those around you. Let our facilitator walk you through a breathing exercise, guided imagery and even silence. This time is meant for you to unwind, and get a sense of clarity so that you can leave your cushion fresh and ready to embrace each moment of the day.

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Nutrition and Charity for Breast Cancer

Nutrition and Charity for Breast Cancer

The Latest Nutrition Recommendations for Breast Cancer

And How You Can Do Your Part To Help This Month!

By Laura Cipullo and the Laura Cipullo Whole Nutrition Services Team

breast-cancer-awareness-month

October is breast cancer awareness month. Take a few moments to learn the facts about breast cancer, how nutrition and lifestyle play a role in the disease, its various risk factors, and what you can do to help!

Breast Cancer is the most commonly diagnosed cancer in women today. It is estimated that 1 in every 8 women will be diagnosed with breast cancer in their lifetime, equaling a quarter of a million women being diagnosed each year. As many of you may know, October is Breast Cancer Awareness month.  In effort to raise the awareness of our EALM readers, we wanted to highlight the importance of diet and lifestyle, on not only your overall health, but also in relation to breast cancer.

       1-in-8 Breast Cancer infographic

Photo courtesy of www.nationalbreastcancer.org

 

The Role of Nutrition and Lifestyle:

In a recent article featuring Mary Flynn, registered dietitian and co-author of the book “The Pink Ribbon Diet,” she states, “because the majority of breast cancer cases don’t have a genetic link, you have to conclude that lifestyle factors, including diet, play a large role.” The Academy of Nutrition and Dietetics takes a similar stance, stating that “while there is no certain way to prevent breast cancer, it has been found that leading a healthy lifestyle can help reduce your risk and boost your odds if you do get breast cancer.”

Risk Factors:

Highlighted below are the risk factors. However, we want to stress that if you find you fall under a few, or more than a few, of these categories it is important not to panic. If you are concerned, please talk with your doctor and follow the recommendations for when and how often to get mammograms. Here are risk factors provided by the Center for Disease Control:

  • Beginning your menstrual cycle before the age of 12
  • Starting menopause at a later than average age
  • Never giving birth
  • Not breastfeeding post-birth
  • Long-term use of hormone-replacement therapy
  • Family history of breast cancer
  • Previous radiation therapy to the breast/chest area, especially at a young age
  • Being overweight, especially in women of the postmenopausal age

What About Insulin?

An article written by Franco Berrino, et al., states that elevated serum insulin levels are associated with an increased risk of recurrence in breast cancer patients1. The authors also found each of the following to be associated with breast cancer incidence: high plasma levels of glucose (>110 mg/100 mL), high levels of triglycerides (>150 mg/100 mL), low levels of HDL cholesterol (<50 mg/100 mL), large waist circumference (>88 cm), and hypertension (SBP > 130 mmHg or DBP >85 mmHg). The article also states that those with both metabolic syndrome and breast cancer have the worst prognosis.1 In addition, recent research has shown significant positive associations between obesity and higher death rates for a number of cancers, including breast cancer2.
 

In other research, omega 3 fats (alpha-linolenic acid, EPA, DHA) have been shown in animal studies to protect from cancer, while omega 6 fats (linoleic acid, arachidonic acid) have been found to be cancer-promoting fatty acids. Flax seed oil and DHA (most beneficial from an algae source) can both be used to increase the intake of omega-3 fatty acids. DHA originating from a marine source was found to be the most efficient source. To learn more about fatty acids in your daily diet check out our blog post on Fatty Acids.2

breast cancer awareness ribbon

The Center for Disease Control’s and the Academy of Nutrition and Dietetics’ tips on how to help reduce your risk of breast cancer:

  • Get a minimum of 4 hours of exercise per week – aim for a minimum of 30 minutes most days of the week for optimal health. Some experts recommend yoga to breast cancer patients, as the practice of yoga can ease anxiety, depression, and stress.
  • Limit alcoholic beverages to 1 per day, or none at all
  • Try to maintain a healthy weight (a mid range), especially following menopause
  • Eat plenty of:
    • Dark, leafy greens and cruciferous vegetables: broccoli, cauliflower, Brussels sprouts, cabbage, collards, kale
    • Fruits: berries, cherries, citrus
    • Whole-grains: oats, barley, bulgur, whole-grain pastas, breads, cereals, crackers
    • Legumes: dried beans and peas, lentils, and soybeans
    • Researchers and medical professionals suggest that cancer survivors eat a variety of antioxidant-rich foods each day (since cancer survivors can be at an increased risk of developing new cancers).

Nutrition and Yoga and Decreasing Stress:

Regardless of whether you are an individual with breast cancer, in remission from breast cancer, or woman trying to reduce your risk, the message is to maintain an active life while consuming a largely plant based diet with a focus on consuming omega 3 fatty acids like salmon, trout and sardines.  Find ways to increase your intake of fruits and vegetables such as joining a community agriculture share. Be sure to try the many different forms of yoga for a form of movement and as way to decrease stress. To help manage insulin levels, focus on eating carbohydrates, proteins and fats at each meal and two of the three at snacks. This will slow the absorption of the carbohydrates thereby preventing a high blood sugar and insulin surge. Start with small goals and build upon them each week.

What’s your favorite recipe high in antioxidants? What is your favorite way to decreases stress? Do you have a favorite app that helps you achieve optimal wellness?

Breast Cancer Resources:

What Can You Do To Help?

This month, bring comfort to cancer patients and get stylish apparel and accessories when you purchase an item from Lineagewear’s Do Good Things line:www.lineagewear.com/collections/do-good-things
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Unlike the usual pink ribbon merchandise sold by major manufacturers, all net proceeds from Do Good Things will go to Bob’s Boxes, a 501c3 nonprofit that sends care packages filled with quality, useful items to breast cancer patients. It was started in 2015 by a cancer survivor, and client of mine.
Also different is the quality and style of the items in the line, which are cool, comfy and made in the USA. They make perfect workout/yoga clothes.
This exclusive line will only be available during the month of October!
For more information on Bob’s Boxes, visit www.bobsboxes.org
References:
1. Berrino, F., A. Villarini, M. De Petris, M. Raimondi, and P. Pasanisi. Adjuvant Diet to Improve Hormonal and Metabolic Factors Affecting Breast Cancer Prognosis. Annals of the New York Academy of Sciences 1089.1 (2006): 110-18.
2.  Donaldson M.S.. Nutrition and cancer: A review of the evidence for an anti-cancer diet. Nutr. J. 2004; 3:19–25.
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