Dispelling nutrition myths, ranting, and occasionally, raving


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Follow Friday: @FarmGirlJen #FF

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Getting back on track with my Follow Friday RD features. This week goes to Jennie Schmidt (aka @FarmGirlJen) who has the relatively unique perspective of a dietitian-turned-farmer. She also had the moxy to nominate herself for a Follow Friday post which I totally love. While she hasn’t technically practiced dietetics in about 16 years, she points out that she uses the same principles from clinical nutrition but now applies them to soil and plants.

Jennie grows soybeans, corn, green beans, tomatoes, and wine grapes in Maryland. She’s a big advocate for genetic modification. In fact, she warned me that if that’s not my thing, I might not want to feature her. You guys know that while I’m not a supporter of genetic modification in the food supply, I’m not a staunch anti-GMOer either and I think that listening to different perspectives and having open discourse is important. To read more about her thoughts on farming, you should check-out her blog The Foodie Farmer.

You can also find Jennie on Facebook as @DirtDietitian.

If you’d like to nominate a dietitian to be featured in a Follow Friday post, please let me know!


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Have you ever “undone” all your hard work at the gym with a burger? This post is for you.

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Have you ever said, or thought, something along the lines of “I cancelled out my workout by eating doughnuts”? How about “I just undid all my work at the gym by having pizza for supper”? Or, “I earned this treat because I ran today”? I’m pretty sure I’ve been guilty of saying those sorts of things. Many of us probably have. For some reason I seem to have become acutely aware of it recently.

I see articles, blog posts, tweets, overheard conversations, where people make statements like those in the examples above all the time. Since it’s the New Year, I expect that a lot of people are making health and fitness related resolutions. I’ve shat all over such resolutions in the past so I won’t do that again today. Instead of resolving to lose weight, exercise more, eat healthier, undergo metamorphosis, perhaps we should consider resolving to shift our mindsets.

The thing is, you’re never cancelling out, undoing, or negating physical activity by eating too much or eating foods that aren’t super healthy. You’re also never earning them by putting in time on the dreadmill. We need to separate the two. Remember when I talked about my problem with many food tracking apps and websites? We often overestimate how many calories we’ve burned during a workout. It’s more than that though. It’s that both exercise and nutrition contribute to our health and well-being but they are both completely separate entities and we need to stop thinking of them as two sides of a scale.

Regardless of what you eat, exercise is still beneficial. Exercise can improve your sleep quality and duration, it can help reduce stress, it’s important for both physical and mental health and can reduce the risk of many diseases. Conversely, regardless of how much you move, a healthy diet is still beneficial. Good nutrition can reduce the risk of many diseases, provide you with energy, can help you recover from injury… Obviously, the two are important contributors to good health. Obviously, you’re going to reap greater benefits if you are both physically active and eat a nutritious diet. However, if you workout and eat a cheeseburger you haven’t then cancelled out your workout. You’ll still be getting some benefits from being active. You’ll still be better off than if you sat on your butt all day and then ate a cheeseburger.

So, stop being so hard on yourself. Stop thinking you’ve failed if you haven’t done an hour of spin and followed that up with a kale salad. Try to separate your thoughts about exercise and your thoughts about nutrition. Your workout happened no matter what you ate afterward. A burger and fries doesn’t erase a swim.


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Magical fat burning snacks

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As long as there continue to be articles about fat-burning foods I’m going to have to continue to write blog posts to counteract them. The latest to enter my radar was 20 Snacks That Burn Fat on health.com. A website that seems to be almost entirely devoted to magical food beliefs.

Without even looking at what these snacks are I can tell you that there is no such thing as a “fat burning” food. Food (with a few rare exceptions that some would argue are not actually food) contains calories. Calories provide us with energy to move and function and survive. Despite what diet gurus would have us believe, they are essential to life. Without sufficient calories we will starve to death. Of course, eating more than we need to perform daily activities will result in the storage of that excess energy as fat. This will occur with the overconsumption of any food. Yes, even those foods touted as “fat burning”.

What makes people believe that some foods have the magical ability to result in net energy loss? Generally it’s based on the misinterpretation of the thermic effect of food (TEF) and the indigestibility of some components of certain foods. TEF is higher for some foods, such as those high in protein and hot spices, than in others. Basically, all it means is that a greater amount of energy is needed to digest those foods than others with lower thermic effects. For example, if you eat a butter cookie, you’re going to absorb a greater percentage of the calories in that cookie than you would if you ate a bunch of nuts because your digestive system needs to expend more energy to digest nuts than it does to digest simple carbs and fat.

Regardless of the level of spice in a food, protein, or the quantity of indigestible components, such as cellulose and some types of fibre, no food is going to result in negative net calories and no food is going to specifically target and deplete fat stores in your body. Instead of forcing yourself to scarf a bunch of celery because you want to lose weight and then eating a box of cookies because you’re hungry and miserable, try focusing on nourishing your body and enjoying your food. Think less about weight and more about how you feel. There are no magic weight loss foods but it’s pretty amazing how much better you feel when you eat mostly whole foods and break free from the diet mindset.

 


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Doctors giving nutrition advice probably shouldn’t reference Pete Evans

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I saw this article last week and had mixed feelings about it. I know that we were all supposed to read it and be horrified that a doctor was reprimanded for giving patients nutrition advice. After all, shouldn’t doctors be doing more to help patients manage their health through lifestyle changes? But… there’s so much that this article doesn’t tell us.

Just to start by clearing the air, obviously you all know that I’m a dietitian. Of course I’m going to feel a little defensive of my profession. The orthopaedic surgeon in question was undermining recommendations given by dietitians at the hospital where he worked. All because he had studied some nutrition on his own. Can you even imagine the outrage that would occur if the tables were turned and a dietitian undermined advice given by a doctor?! I’m certain that the RD would lose her (or his) licence, not just be given a slap on the wrist and told to stop working outside the scope of their practice.

Everyone think that they’re experts in nutrition simply because they eat (yes that’s hyperbole, please don’t send me your #notalleaters comments). So many people believe that doctors are all knowing. Unfortunately, it would seem that some doctors fall prey to this mode of thought as well. Doctors specialize. A doctor who works in oncology is going to have an entirely different knowledge-base and skill set from a doctor who works in neurosurgery. Doctors should not be expected to know everything. Yes, family doctors should be better equipped to provide nutrition advice but an orthopaedic surgeon should defer to the dietitians on-staff. It takes an incredibly high level of self regard to believe that you are more of an expert in a field in which you did a little self-study than a regulated health professional who studied the subject for over four years, is immersed in it on the job, and who must complete on-going education to maintain their credentials.

There’s some amazing irony in the article as well. The author references a television episode with the doctor in question and celebrity chef Pete Evans. For those who are unaware, Evans is a notorious charlatan and has faced entirely warranted criticism for promoting unsafe infant diets amongst other questionable nutrition practices. A few paragraphs down, the author goes on to say:

In addition there are numerous unqualified “gurus” giving advice about what we should and should not be eating. Surely it is preferable to have a doctor giving nutrition advice rather than unqualified individuals, many of whom have a product or program to sell.

Um HELLO??? Pete Evans is the epitome of the unqualified guru with a product to sell. Just prior to this statement, the author even admitted that the majority of doctors receive very little formal nutrition education. So, no. It’s not preferable to have a wholly unqualified doctor providing nutrition advice to people. In a way, it’s worse than having a self-proclaimed “guru” providing nutrition advice because people trust their doctors.

If the doctors referred to in the article truly cared about the well-being of their patients they would refer to appropriate professionals when needed, including registered dietitians. They should also work together with those professionals to provide the best care possible for their patients. Rather than assuming that they have superior knowledge of a subject which they were not adequately trained in.

How about rather than complaining foul when someone is rightly called-out for practicing outside their scope of practice, we talk about the real problem here. That our healthcare system is designed to treat illness rather than prevent it from developing in the first place.


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Follow Friday: @prettylilgrub

Snuck out of camping for some alone time. 8 miles done. #neversettle #beatyesterday

A photo posted by Jen Rawson – Calgary, AB (@prettylittlegrub) on

Your dietitian to follow this week is Jen Rawson, aka Pretty Lil Grub. You can check out her website here for great posts about nutrition, running, fitness, beauty, travel, and any other number of thoughts. She’s the one who I figured out how to take running selfies from! You can check out her made selfie skills (among other gorgeous photos) on her Instagram feed.

In addition to being a registered dietitian, Jen is also a (lapsed) makeup artist. When they’re not travelling around the world seeing sights and running marathons, you can find her and her husband Tom in Calgary, Alberta.

Follow Jen on Twitter for great nutrition info, recipes, and more running stuff. Pretty much everything I love. If Facebook’s more your thing, you can find her there too.