Video Blog - Free State Nutrition, LLC

Car Trip Tips!

7/31/2018

Tea Time: Supplements

7/24/2018

Tea Time: Diet Comparison

7/17/2018

MIND
- Combo of DASH and Mediterranean diets
- Focus on brain health
- Veggies, especially leafy greens, nuts, legumes, berries, whole grains, fish, poultry, olive oil, wine
- Limit red meat, butter, margarine, cheese, pastries, sweets, fried food, fast food
Mayo Clinic diet
- Focus on weight loss
- Meal plans, recipes, portion control guides, lifestyle tips
- App, journal, tracker
- Workouts, walking/running guides
TLC diet
- Therapeutic lifestyle changes
- For lowering LDL
- 7% cal from saturated fat
- 200mg cholesterol
- 25-35% cal from fat
- 2g/d plant stanols/sterols
- 10-25g soluble fiber
- Maintain weight thru calorie control
- 30 min of moderate intensity exercise most of all days of the week
Volumetrics
- Low energy-density foods to fill up and eat fewer calories
- Fruits, veg, broth-based soups
- Foods are devised into categories based on their energy-density

Tea Time: Intermittent Fasting

7/10/2018

Research provided by Emily Winokur, Dietetics Student at University of Central Missouri ('19)

Lots of different options
- Alternate day fasting: alternating days of consuming no calorie containing foods or beverages with days spent enjoying food and drink at one’s pleasure
- 5:2 fast: energy restriction of 20-25% of one’s needs for 2 nonconsecutive days a week and eating at one’s pleasure the other 5 days
- Time restricted fasting: consumption of food and beverages during certain time windows throughout the day. One limits the amount of time with access to food.
  - 16 hr fast: 8 hr feed
  - 36 hr fast: 12 hr feed
  - Time windows for eating usually include sleep.
- Religious practice fasting: wide variety done for spiritual and religious purposes. For example, during the month of Ramadan.
Human trials have been promising in showing reduction in weight, and one has shown reduction in fasting blood glucose levels and improvements in LDL and HDL cholesterol levels
Fasting can adversely affect building muscular strength and maintaining metabolism, hindering long term weight loss
Opponents of an intermittent fasting/fasting diets state that periods of fasting/calorie restriction can lead to periods of overeating and binging
It is not recommended for those who are underweight, have a history of eating disorders, people with diabetes or blood sugar control issues, or those with any medical condition or currently on prescriptions without consulting a doctor first
More research is needed in determining whether time restricted feeding interventions are effective and what the ideal fasting period is
The best eating pattern is one that you can create a lifestyle around, has balance, and that you enjoy
What is Normal Eating? To quote Ellyn Satter, MS, RDN, and recognized authority on nutrition for families:
- “Normal eating is going to the table hungry and eating until you are satisfied…
- Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food…
- In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food, and your feelings.”

Tea Time: The Mediterranean Diet

7/6/2018

Emphasis on plant-based foods - fruits, veggies, whole grains, legumes, nuts
- 7-10 servings of fruits and veg per day
- handful of nuts for snack
replacing butter with olive oil; herbs and spices instead of salt
fish and poultry at least 2xwk
- 3-4 oz servings
low fat dairy
red wine in moderation (optional)
- 5oz/d for women, 10oz/d for men
eating with friends/family
regular exercise

Recipes from Chef Catherine Brown. Follow her on Facebook!
Mediterranean-Whole-Wheat-Orzo-Salad
Grilled-Summer-Veg-Kamut-Salad
Mediterranian-White-Bean-Dip-Oil-Free

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