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What’s the deal with “fat”?

The “fat” controversy has been rampant in the nutrition world for years. For those of us who choose to consume dairy as part of our diet, we’re faced with the decision to purchase non-fat, low-fat, moderate or high-fat products.  So what does the research tell us about what type of dairy is best?

The truth is, there is little research in the area of whole milk or high-fat dairy products and what’s out there is often contradictory.  However, the old school of thought which recommended non-fat or low-fat dairy has been recently challenged after several studies have found high-fat may offer protective effects compared to low-fat counterparts.

Here’s the convincing evidence:

A 2013 meta-analysis of 16 observational studies concluded that there was not enough evidence to support the hypothesis that high-fat dairy foods contribute to obesity and heart disease.  In fact, the reviewers found the opposite was true in that high-fat dairy was associated with a lower risk of obesity.

In another recent cohort study that spanned 12 years, researchers found that middle-aged men who consumed high-fat milk, butter, and cream had a significantly lower risk of developing central obesity than those who followed a meal pattern that included low fat dairy.  The same was found for women middle-aged women in a 2016 study that found consumption of high fat dairy was associated with reduced risk of becoming overweight over an 11 year follow-up.

Studies are not only looking at the effects of dairy fat on weight, but also the risk of diabetes. A 2016 study that spanned 15 years of follow-up found that higher dairy fat concentrations were associated with lower risk of developing diabetes.

And when it comes to saturated fats, relatively high in full-fat dairy and long thought to be a major contributor of cardiovascular disease, perhaps not all are created equal.  The most recent report from the Dietary Guidelines Advisory Committee states that more research needs to be done on the effects of saturated fat as different sources contain different fatty acid profiles which may have varying effects on our metabolism.  There is currently no consensus from studies on whether cardiovascular risks are lowered with a diet inclusive of low-fat dairy.  In a Multi-Ethnic Study of Atherosclerosis, saturated fatty acids that were found in meat were associated with a higher risk of cardiovascular disease while dairy was associated with a lower risk.

Of course, there may be other considerations when it comes to the fat content in our dairy foods.  A well-known study published in 2007 from the Nurses’ Health Study found that intake of high-fat dairy may be associated with a decreased risk of anovulatory infertility, suspected to be associated with levels of estrogen and progesterone, which are removed during the process of making fat-free products. (For more information on this, be sure to jump on over to my full review here with 20 fertility fueling dairy recipes for females!)

So what’s the deal?  

While there’s no clear explanation of how high-fat dairy and its associated benefits, it may be due to increased satiety (feeling fuller) from fat as well as slowing the absorption of sugars found in dairy.  As a result, we end up eating less and are better able to stabilize blood sugar.  Another hypothesis is that the processing involved in removing fat from dairy products also removes important bioactive content of whole milk and other high-fat dairy products. These substances may positively impact our metabolism in a way that helps to utilize the fat rather than store it.

Bottom line? 

Stay tuned.  Research doesn’t clearly point us one way or the other but emerging evidence suggests the higher fat dairy we have been avoiding for years is likely not as bad as we once thought. And if you haven’t tried whole fat dairy, you’re in for a treat.

References 

1. https://www.ncbi.nlm.nih.gov/pubmed/22810464

2. http://www.ncbi.nlm.nih.gov/pubmed/23320900

3. http://ajcn.nutrition.org/content/103/4/979.abstract

4. https://www.ncbi.nlm.nih.gov/pubmed/19259609

How to become a Dietitian Entrepreneur: Resource Library

Howdy friends!

I’m excited to chat with you today on a topic I get many questions about on the reg, How to become a Dietitian Entrepreneur!

Truth be told, I still pinch myself when I think about the fact I’m actually a Dietitian Entrepreneur myself.

It’s a blessing and I’m so grateful to have this opportunity in my life to pursue my passion for food, nutrition and healthy lifestyles. 

I’ve had the pleasure to sit on the Nutrition Entrepreneur DPG through the Academy of Nutrition and Dietetics as Mentor Chair and love the many questions we receive from #RD2B (registered dietitians to be). Plus, I teach at the local community college and have found that so many of my students enjoy talking with someone in the field to learn about the different career paths the field can offer.

So, in an effort to put my “Lizims” in one post to share with hopefully many more aspiring dietitians, I’ve consulted with over 1000 dietitians to get their $.02 as well on exactly what aspiring Dietitian Entrepreneurs should know before entering the field.

How to become a Dietitian Entrepreneur

As you can imagine, I didn’t become a Dietitian Entrepreneur overnight. I spent the first 5 years of my career dabbling in clinical dietetics, education, intensive impatient eating disorder care, university foodservice, marketing, senior living and always on the side, entrepreneurship.

I’ve told you in this post here, entrepreurship is in my blood. I always knew it was something I wanted to pursue, so since day 1 of becoming an RDN I had a small side business that focused on nutrition consulting.

Though it never amounted to much income, it always kept my blood flowing and interested in the possibilities of full time entrepreneurship!

Thus, as I mentioned here, I decided to take the plunge in 2016 to embark on this journey to self employed life.

Here’s 10 Truths I’ve recognized after a solid year of self employed life  just to keep it real with you! 

Truth #1- I love what I do! I love that every day is different.

Truth #2- I don’t work out at 4am anymore because I have to be to work by 7, it’s usually closer to 9!

Truth #3- I get to hike on a Wednesday!

Truth #4- I sometimes eat chocolate ice cream for lunch when I am just finishing up recipe testing.

Truth #5- I cry, a lot. (It’s lonely sometimes, and, yes, I’m emotional, so I cry.)

Truth #6- Nothing is “permanent”. Your clients will come and go, and, yes, it’s just a part of life. Business is business, you can’t let that ruin friendships.

Truth #7- You become addicted to social media (it’s natural, it’s part of your brand); but, your spouse may get angry with you.

Truth #8- Sometimes #1 gets scary if your a Type A like me and flourish with a schedule.

Truth #9- You form the best friendships that will truly last a lifetime if you thoughtfully engage with your colleagues.

Truth #10- You can dream and actually put those thoughts into action.

Alright, so, those truths may not be valid for every entrepreneur, but, like I said, these are just a small snip-it of reality I’d like to highlight before we get into those resources!

Now, moving on!

Below are the excellent tips, tricks and programs I wish I had looked into before starting this blog, entering the field and really pursuing my dreams. Take a look around, share and I promise you, READ! These wonderful dietitians are filled with knowledge and I can promise you, they’ll be your greatest allies if you let them!

How to become a Dietitian Entrepreneur: Resource Library  

Blogging 

How to Start a Food Blog – Anne from FANNETASTIC FOOD 

I met Anne at Blog Brulee this past year and she’s just as pleasant as she is in her writing! Definitely one of the top bloggers in the field.

What I learned from Blogging

Advice from pros who’ve been blogging 10+ years!

Photography

Intro to Photography – Rebecca & Stephanie 

A great course to learn about the 101s of photography! Remember, we eat with our eyes, no one wants to repeat my first 2 years of blogging lol! Just take a look here!

Photography Basics

Truly love everything about this girl! Her photos speak volumes to the tips and tricks you’ll learn here. (#affiliate link)

Video

All About Food Videos!

Increase your reach with this great resource by expert Betsy Ramirez, also an RDN!

Private Practice/Business Coaching 

Private Practice 411

Erica has a great post here on starting your practice, and then a follow up on lessons learned!

How to Start a Private Practice 

Think you want 1-1 clients. This is a great resource for you!

Building a Health Coaching Business 

I haven’t personally taken this course, but I know RDNs who speak as part of this and they speak highly of the material you can gain from it!

Fund the Future

Katie is an RDN with experience in branding and helping #RD2B launch their careers.

Other Resources

RDN Symposium

A CEU credit opportunity to learn from 16 RDNs in the field!

Cheers to you for considering nutrition as a part of your career! If you have more questions, feel free to reach out on social media to me!

Twitter – Instagram – Pinterest – Facebook – LinkedIn – Yummly

This week on Ask the RDN, I’m bringing you another guest speaker, and trust me, this woman knows her stuff!

Meet Stephanie Weaver, MPH, CWHC, author of The Migraine Relief Plan.

Though I myself have never suffered a migraine, I do know many close friends who become sick to their stomach from the pain these can cause.

Stephanie, a local San Diego blogger as well, is one of those friends who struggled with migraines for years. I had the pleasure of meeting Stephanie at her book signing her in San Diego and it was so interesting to hear her speak on her mission behind this book.

As most of us health enthusiast do, when we are looking for a holistic cure to help ease our troubles, we turn to books, research and published studies.

Stephanie did just this, recognizing though there was a void in this area of migraine relief through diet and well being.

After many trials and errors, Stephanie was able to land upon a plan that worked for her, easing her migraine pain and helping her live a happy, pain free life!

As a Registered Dietitian who is an avocado fanatic, I was amazed to learn that this food is actually a migraine trigger for many individuals. Soy, tropical fruits, citrus fruits, gluten and nuts are also some of the other nutrient dense foods that are often avoided when someone is testing foods that trigger their symptoms. 

To be completely honest, I was so worried that without these foods the recipes would appear as though they were missing something.

But, I was completely wrong in that train of thought!

For instance, take a look at these two beautiful recipes in Stephanie’s The Migraine Relief Plan.

Roasted Veggie Quinoa Casserole

Creamy Not-ella Carob Butter with Sliced Green Apples

And, these two beauties are just a few of the 75 recipes that unite flavor, texture and nutrition in her book!

Another benefit, she’s got a plethora of vegan and paleo approved recipes as well that really can make this plan work for those with specific dietary preferences as well.

If you’re looking for a holistic way to seek relief from your migraine pain, I highly recommend picking up a copy of The Migraine Relief plan on Amazon!

Thanks for tuning in to another Ask the RDN- stay tuned for next week as we celebrate National Nutrition Month!

Disclosure: I received a free copy of The Migraine Relief Plan to review. I was not compensated for my time and all opinions are my own. Photography credit: Recipe photography copyright 2016 by Laura Bashar.

Diet Tips to Improve Heart Health- Try This Versus That

Ask the RDN: #2

Thanks for the great support of the new series Ask the RDN!

Because heart health and cholesterol is such an important topic (and I’ve received a lot of follow up questions on last week’s post), I thought I’d share a few more tips today on how you can improve your heart health while lowering your cholesterol too!

Some of the biggest points of confusion surrounding heart health stems from the inconsistencies portrayed regarding protein consumption and processed foods.

The research can be misleading when you read one study funded by pulses that demonstrates a decreased risk with higher intakes of legumes and lentils, whereas another study funded by the beef council indicates quite the contrary.

I’m here to give you my sage advice, so take it as you wish.

Plant based proteins (such as legumes, pulses and lentils) are an excellent way to increase your intake of essential nutrients like fiber, protein, vitamins and minerals.

They are budget friendly, easy to prepare and great on the environment, too.

There is enough research out there that shows tremendous heart health benefits for increasing your intakes of plant based proteins while limiting your intakes of saturated fat and processed meats.

Plant based proteins include:

• Lentils, legumes, pulses (black, kidney, pinto, white, garbanzo, chickpeas, etc.)
• Amaranth, quinoa (whole grains)
• Tofu, tempeh, seitan
• Edamame

Saturated fat is found in some of the following foods:

• Animal proteins (red meat, lamb, pork sausage)
• Full & 2% fat cheese, milk, butter
• Coconut oil

Processed meats include:

• Chicken/turkey/pork sausages
• Lunchmeat
• Salami

Now, please note I am by NO MEANS saying don’t eat saturated fat or processed meats. I am saying be mindful of your consumption, and if you choose to have the glass of whole milk with your cookie, that’s fine! It’s a great source of calcium, potassium and other essential nutrients you will not get from a soy milk product.

The caveat is you need to pay attention to your hunger and fullness cues internally. If you were to drink an 8 ounce glass of whole milk in place of 8 ounce of almond milk, you would be consuming nearly twice the calories, four times the protein and nearly triple the fat content. Point being, you would be more satiated (aka full), which also may help with the between meal snacking we often find ourself engaging in.

Now, the second part of this equation: convenience, processed foods.

I will be the first to admit I am not a conventional “clean eater”.

You will find wholesome bars, lentil chips, and dark chocolate candy in my kitchen.

I think there is absolutely a place for “processed food” in your diet.

Read – I think there is room for foods that are made from wholesome ingredients that just so happen to be conveniently put into a great product that’s housed in a packaged. 

There’s a fine line between a processed food that’s filled with questionable ingredients that can damage your health and processed foods made from wholesome ingredients that are provided to help keep you at your healthiest self.

Though I do firmly believe  the majority of your meal plan should focus on whole foods that can be found in nature, you will absolutely find me munching on Englightened Crisps and spooning cottage cheese onto my oven baked chips for a nice afternoon treat.

Here’s a quick guide on convenient ways to turn mealtime staples into a healthier, heart friendly alternative!

Diet Tips to Improve Heart Health- Try This Versus That

I hope you learned a thing or two on this week’s Ask the RDN!

I encourage you to do is become a more avid reader of ingredients on those staple packaged foods you keep on hand so you know what’s in them.

For instance, I’d definitely take a look at the sources of added sugar, sodium and fats in the product.

Have a question about an ingredient?

Don’t fret! Shoot me an email (shawsimpleswaps at gmail dot com) and I’ll gladly help you decipher it!