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Overview of Popular Eating Plans

So we're gonna power through the I asked happening to talk to us about the food followings? Yes. So Okay. Just like big ones Really fast. Here's the big ones. Because what I would love to do just because Mostly because we want to be able to look at the mall and then say, Gosh, also different. What's the bottom line? Yeah, on Ben. I would love if we could have a calm. It's just to talk to a couple of you since we have an expert right here. Okay, Mediterranean. So this one has probably some of the most research behind it. Okay. And the big following here is mostly for prevention and bringing down chronic disease. And it started with epidemiology. And the big thing here is Ah, cardiovascular disease. One out of two of us in America is gonna die of this stuff. Okay. And so what? We better pay attention and plant based olive oil fish with less poultry, eggs, cheese and yogurt. Not drinking milk, but the focus with dairy is cheese and yogurt. And then very little meat and sweets. All right. ...

This is the meditating food. Mediterranean popular. Yes. Yes. And then exercise is predominant. Salt is replaced with herbs and spices. Wine regularly. Okay. And then I put exercise up there again, really emphasize that was on accident and then also enjoying food with friends and family, right? You know, they'd have this yester times, right? You know, I mean, all the stores and everything is closed down and they don't care about money. They send you away. I don't know. If you travel like, go away, we don't just you three hours. I don't care away. And, you know, a big a phenomenal research study just came out from Spain, where they actually stopped. It was a huge study. They stopped the study because, ethically, people were doing so much better on the Mediterranean research study than the low fat diet and everything with cardiovascular events that ethically, they said, We have to stop this research. So a lot of others a big loaf about that in the New York Times, you're saying And then there's that people came back and said, Well, that, actually, it's not believed on. And that's not I think I know. So we're gonna keep hearing about it, right? But there's enough research for us to go, huh? And take pause. And it's so this is lifestyle, all right. And when the Omega Diet came out, I was working in cardiac rehab, and what we have to watch out for this is that it's not necessarily weight loss. People don't necessarily lose weight on this. People started dumping olive oil on everything dipping their bread and mostly with the plant food. You really do need to focus on whole grains. You have to watch your portions if you want to lose weight. So you really gotta watch that with this. Okay? And it is a lifestyle, and a big focus of it. Wasn't weight loss. It really was about lowering your risk for cardiovascular disease. All right. Okay. So the paleo this one's big right now on get started out or the cave man, You know, the kind of that principle it hasn't following big following right now. And a big focuses on meats, vegetables, fruits, nuts, seeds, not peanuts. Not lagoons, oils, the coconut oil, olive oil of water, removing dairy lagoons and grains, all grains, even whole grains and, um, taking fish well and no refined foods, getting all sugars and refined foods out and the focus with the meets with some of them. You know, there's variations with a lot of these is to eat the whole meets, not the process meats and to eat the ones that come from grass fed and wild Sam Wild Listen, I'm from Seattle Wild fish, Okay. And then with the vegetables everything that you could eat raw So it's more alike and so philosophically is kind of an anthropologists kind of viewpoint. And the idea is that if we went back to where food was more scarce and it wasn't so industrialized, that we would do a heck of a lot better. Okay. And again, getting out the process food. So a little bit like the Mediterranean. Get out the processed food and go, Matt back to more of, ah, whole foods diet. So on this what we don't have long term research like we have with the Mediterranean we don't have. So it's more of a theoretical People do lose weight in the short term. We do have research with that lipid levels drop. We have a short term weight loss thing happen. People who are on a really shy sugar diet or we highly refined do really well in the short term. Of course. So you see this dramatic? Anybody who loses a lot of weight has a dramatic change. The concern is is, um, of course, long term capability. So you want to ask yourself those questions? You also wonder about the nutrients that you're losing When you take all those food groups out and the fiber that we're talking about, You want to make sure that you're a vegetable eater and stuff, and then and then the capability to digest all raw foods. Okay. And, um, so they're just is this is this gonna work for you, You know, long term. So some people swear by it and again, I just want to make sure people are gonna be able to do it long term, because people kind of and what people do is like, Oh, yeah, I kind of do that. But I have bread every once in a while because I can't keep doing it. You know, when I travel. So the big thing with lifestyle is Can you do this when you travel? Can you do this when you go over and eat at your friend's house? Can you do this when you're sick, Because the two things that really throw people off their lifestyle with exercise and food is when you get sick and then getting back on. And when you go travel, okay, I won't be able to go around the world and be ableto deal with me. You know, I want to be able to, you know, So those air skills more than everything. So plant based diets and I kind of just put these all together and what I kind of see is a spectrum from working with people that kind of move around with this. This is all your vegetarian kind of diet. So it's based on beans, nuts, seeds, and I put soy in there just because it's really important that people think about soy is being equal to meet because they contain all the nine essential amino acids. Okay, now that we again have science being able to identify that with technology. When I first started teaching nutrition, we didn't know that we used to think that soy was lacking in all nine essential amino acids and it was just like beans on the goons, and you had to make sure that you had a animation. Exactly. And then I put dairy and parentheses, eggs and parentheses and fish in parentheses. Because folks who include these will still call themselves vegetarian right often. Okay. And so really, it's an ovo vegetarian lacto vegetarian Pesko vegetarian, depending on what your including including fruits, vegetables, whole grains. We want to emphasize that because, really, if you're vegetarian, you really want to make sure that your getting your nutrients from your foods and being really when you're taking out again. When you're taking out a group of foods, you're wanting to be really a mindful to get your nutrients from other food sources. So lots of variation. And this, too, has lots of research behind it for longevity. Lots of long term research that it lowers risk for disease. Loma Linda University has lots of research to back that up. A lot of the world is vegetarian because of cost, and so ah, lot of the world will eat little part, little bits of fish or little bits of meat. But it's more like a are little bits of cheese or yogurt, but it's more like a condiment that two meals versus a you know big part of the entree. Yeah. Thank you. And so, um yeah, and what I'll see. That's with people. There is a lot of times you'll see teenagers play around with vegetarianism, and that's where I'll really watch, because they'll do the really heavily processed. Yeah, they'll do. They'll do the Coca Cola and Candy Bar vegetarian diet. So So you really want to make sure, you know, and I have a daughter who's vegetarian and wanting to take watch dairy. Now, Andi, take very out and it's like, Okay, well, you you have to eat a lot more beings, sweetie. Then you are right now, we're not gonna live off peanut butter and, um, and re fried beans, okay. And then gluten free, I don't know. In your areas is gluten free really big. Okay, Okay. In Seattle, it's really, really big, so gluten free. What's happening is we are finding that there is a lot more celiac screw and gluten intolerance than we ever saw before. So testing has gotten way more refined, which is great for people who have been suffering from it again. An auto immune disease. Okay. And and so people are gonna be weight healthier. OK, once we find this out, So but we're also finding that some people are intolerant, but don't test positive, and we're not sure what that's about. We do think that we're doing some reading. And there's a theory that because of the mono cropping of the grains and just having the same wheat and not not hybrid ing and changing from season to season like we used Teoh that that that's probably an immune thing. Like again the gastrointestinal tract in a major immune thing that the proteins can cause some problems in the gastrointestinal tract. Not necessarily. Celia entertains from wheat. Yeah, all great. All foods, potentially mono cropping foods might be problematic for us. All foods. Yeah, model topping. I know. Mano problem. Yeah. Mono cropping is just not necessarily the best agricultural practice. Mono cropping. Yeah, that was the same seed. You know. Rather had having a whole variety of wheat used to have a ton of a right. Okay, so it's like the belly saying how it's come down toe, right? Yeah. So it's that thing of, like, money? Yeah, you know, with the chipping. So this one getting a lot of attention is this is this eso Would you say that gluten free popular of eating gluten free is on the rise? Because we've gotten better at testing and finding out this has been a problem along? Or there's more problems that have been cropping up over time because how we're eating both both both and then I think it's kind of gotten popularized. And then there's all these gluten free products that are being on people. When they fund better, get excited and it becomes evangelist. Yes, and then I think there's this whole thing of like, Oh, maybe that's my problem or I eat too much Brits. Maybe I'll just knock glue yet. But, you know, then there's a lot of process, heavily processed, gluten free products out there, right? So when you do the substitution thing, if you go to Whole Foods, it might work better for you. Sweet as opposed to a 400 ingredient, right? With rebar. Exactly. Exactly. It's not meant for weight loss. Okay? It's meant for people who Yeah, yeah, all right. And then the sugar buster kind of approach lower carbohydrate, lower calorie. The whole premise here is to bring down insulin resistance, which is certainly a problem, Okay, but insulin resistance really is about too many calories. And it really Some people with too many calories or not could be insulin resistant. And so, but it is a nice approach to less process food again. I mean, I think you're hearing the same thing that's processed food. So certainly it's true that more insulin more fat is stored. But it isn't that sugar does that. It's that all too much food, too many calories and that some people will be insulin resistant. But some people won't, you know. And it's not fair. You know, it's true. It's true, you know, you might. There is a genetic component, you know, There is a genetic component there. Um, slow carb on focuses on again. There's variations here, but the local I see Mick food. OK, but remember, glycemic index and glycemic foods mixed up with protein and fat will change the glyphs scenic things. So if you eat a balanced diet, it will change things. I really, really get sad when we hear bananas or bad or tomatoes or bad or carrots about Yeah. Okay. That's not the problem. And bananas are awesome. Yeah, we're not hearing that. You know, over eating carrots is a problem not hearing that in my office, right? Not okay. So but again, focusing on low process foods, a lot of them repeated meals and and, you know, like the you know, there is some merit to like eating subway sandwiches over and over again, right? The guy who lost right there. And then there was some studies about a woman who just ate, you know, from Starbucks, Or you just eating the same meals. You know, there is something about, you know, following a plan. They like the idea. Then then you're making less decisions and passing it will par Les just it's gonna these really good meals thing here. Yeah, absolutely. So that you not You know, there is some research to support that. So when you have your plan, your backup plan and a few choices and we go to the storm by the same 15 things over and over again and do it anyway, Yeah, so limiter. Omit fruits. It's not my favorite thing, but, um, and don't drink your calories. That's actually true again. That's that fiber thing on research supports that that we eat more calories the next meal, even if we ate or drink the same amount of calories, and then you have your day off and go nuts. Okay? And this is a repeated thing that, you know, 20 years ago, they have the same kind of diet. And what I worry about that is it's kind of like you have a restriction, and then you go nuts, and then you have a restriction and you go nuts. And this is kind of a cyclical thing that could potentially lead Teoh kind of a restriction binge disorder. Okay. And so I worry about that part with that, Um good. So wonderful way don't have that much, but I don't want to lose it. You one of you. Now you have this and you dio you do consult, and you do it via Skype. Yes, right hand. So we put that note in the chat room that if you the ability Teoh, if we can have Kathleen, you say on air as well for those people for later Who won't be in the chat room? Yeah, just the best way for people to teach me at my website. So be W W w dot nutrition work Seattle dot com All one word with just one s attrition work. Seattle, They reach out and then schedule anywhere in the world. You bet. Wonderful. Okay, so so does them. Doesn't have a question specific to that. They could ask right now that they would want answer. Boom. So one of the problems I struggle with is is mostly poor food choices. And sometimes, you know, I wouldn't say overeating, but definitely larger portions that I should be eating. So what do you recommend in that kind of thing where I am making poor food choices, and how can I better enable those food choices? And then, you know, that will trickle down to my family. My kids? Yes. So do you notice when you're making the poor food choices? Do you see a pattern for yourself? Yeah, Usually hungry, So Yeah, well, and sometimes it's just Oh, I'm just too tired to cook dinner, so we'll just go to wherever and perfect restaurant. You're so not alone. I'm so glad you're asking that because you're not alone. That's so common. So one is try to avoid getting too hungry. So having a plan and, um So if you notice that, yeah, when it hits six o'clock, I'm done. I'm toast. That's when I make bad decisions. So making sure that you eat something, it doesn't have to be dinner. It could be a snack that you and allow yourself. Snacking is bad, Kathleen, that I'm gonna overeat because I should just wait for dinner. You might have that message in your head. No, because if you wait until six, it's done. You know, I'm just giving you an example. I don't know if that's your deal, but I'm so what I would do is just go. Okay, So I feel okay. And I want you to feel OK about something. I can feel okay about having an apple and a piece of string cheese. And again, I'm doing two things. Um, because I'm doing a protein and ah, carbohydrate. Or I could do Harmison and carrots. Or I could do 1/2 a sandwich Or I could do it. Could be anything. Could be nuts and cranberries. I don't know, but I'm just to get me to where then I could make something. And then I like having a plan. A backup plan in an emergency plan that you again feel good about you eating and you making four year your family. So you have stuff in your freezer. You have stuff in your pantry, and you have places that you can go in your community to eat for dinner. Okay, That you go. Yeah, I don't feel bad about eating this. And I don't feel bad about serving it to my family. And it's quick and it's easy And you, you know, and so that you just are ready for those days where it's total chaos, you know? And you have and you know that you're gonna be OK. And you don't feel bad because we just have to plan that those are gonna happen because they will just assume it. Yeah. What? When you say plan, backup plan, emergency plan. What technically do you mean? So the best day I come home, I have an hour to cook, and it's wonderful, right? Got that plan. That's a great day. And then my backup plan is like, OK, I've got 15 minutes. I can boil noodles. I can, you know, take the you know, meat or you know the meat out of the freezer. and I can put it here. I can take the beans out of the can and I can put it here and I can throw together and I can do it. You know, I could make a decent meal and my family will like it. I like it, OK. And I we can throw the burritos together. We can, you know, have the stir fry, or we can whatever. And I could make it pretty quick, and we're gonna be OK. You know, I've got some time, but it's, you know, it's the plant. It's the backup plan. And then I've got the emergency plan, like I have no time. You know, I'm gonna just throw the step out of the freezer, put it in the oven, or we're going out or okay, everybody in the kitchen. We're gonna throw this together really quick, or, you know, nobody's eating together because they've got the soccer game and did it in the center of it. And we're going through, you know? Then that's, you know, sandwiches. You know, I've got the flu for bread and that were pulling it out, thinking it out. You're thinking out beforehand? Yeah, before so that when you're stuck. You're not like pizza. They do deliver your house, actually. And then and then, like, you know, it's not the worst thing in the world if we do. How many times am I gonna feel OK about pizza in the month? Okay. You know, and then go back and look at it and then go. Yeah, this works. Okay, This is okay. This is all right. Yeah. You're welcome. Perfect. Very good. Does anybody else how I think we have time for one super many questions? Or did you Would you have him many questions? How do you broach the broached the subject with your family? Like I have the issue of, um, getting that my family members to buy into healthy eating, especially grand parents. Grand parents? Yes. So whatever I do is I would tell them what your need is, and I need your support. And I would I would say exactly what you need. I would say I would love your support with and be really specific, because if you say support, it looks totally different. Don't be eating those potato chips, OK? But if you say please don't bring over cookies to my kids every single time that you come here. Please don't bring Twinkies. Would you mind? What I would love is for you when you bring gifts, it's not making food items, you know, that's what that would look great for me because I'm just really trying really hard. I'm struggling, So so be specific on I love I love. You know, I love everything that you're trying to do, but this is really hard for me. What I love about that is you put the emphasis on your struggle and what you need, and it's less likely for them to feel like you're blaming them or sang. They're doing it wrong, which is just going to set you up for more conflict. I love that. All right. Tomorrow I am dying over here. Were both dying over here to ask a couple questions or one from the internet. And the one is from Colin. Who says, Can the diet plans very ineffectiveness due to different body types. And is there any way to tell before starting which is best for your body? Yeah, you know. So your body Absolutely so your body Yes. Yeah, and I think yeah. So yeah, Absolutely. The most important thing is you know your body, right? So don't have anyone else tell you. So I You know, if you came in and saw me and said So what do you think is gonna be best for you? Which one is most likely for you to follow? A. And then B, Have you ever followed this before? So people are gonna go, Kathleen, I'm never going to stop eating meat, like, okay, Because you can do a really lousy vegetarian diet. You could do a really lousy caveman diet. All right, If you have a blood sugar issue, you could do a great vegetarian diet. And if you have a blood sugar issue, you can do a great cave man diet. All right, So I hate the word diet. By the way, it's life started. You two were saying a lifestyle. It's a lifestyle. So you're not. The idea of diet is that you're hanging in there until you go off the one that I don't really like. Is that you? Probably. If you have a blood sugar issue, you probably don't wanna have that blow blow off day because your blood sugar is going to get blown by. Yes, I would be worried about that. And it really is more just just really want to reiterate that point that you keep making that it really is a lifestyle, not a diet, because so much of it as we've been talking about your food choices affect your relationships with your family yourself, which emanates out the rest. So I love that you reiterated that pointing. Yeah, thanks. We asked 11 Okay. All right. One more from L is kin is about food combining. So looking at those different different plans, like protein and veggie or carbon veggie, but not protein and carbs, is there? There's a lot. No, I really like protein, carbohydrates and fats together. So there is a lot of in one of those there's eat the fruit before and after, and don't eat it with with with the protein. Know what the best kind of way of eating that I find is if you can do protein, carbohydrate and fat. Now, what I'll tell you is you're gonna have an apple, and you're not gonna have your nuts. Sometimes they're gonna have and you're hungry. Didn't eat the apple and then move on and get to your meal, you know? So that's gonna lash. Do probably 1/2 an hour, and then you're gonna get really hungry, right? And so that's why it doesn't work just to eat apple. But your digestive track works really, really well. It can handle fat, fiber and carbohydrates. Matter of fact, a lot of whole foods have all of those in them. So most natural foods contain fat and protein together or carbohydrates and protein together carbohydrates, proteins and fats together so it can handle everything together. So this idea that your body, but what I want you to dio is you might say, Kathleen, this breakfast feels great to me. But when I ain't this, I feel lousy. It's not like she is right and wrong. And I might say, uh, for me, it's the opposite and I'm right and she's wrong. No, we're both right. Yeah, you know what's right for her might look not right for me. So it's not like one of its right and one of us is wrong, but what you want to do and then you feel confident, then you have that lousy day and you're not really connected to your body and you just get up and you just have that breakfast. You just know you're gonna be OK with you with your food and you go. But you just feeling lousy because of other stuff going on? Yeah, sometimes is actually not about your body sometimes, you know. Yeah. It's like I'm just kind of having a rough day. Yeah, you know, and I And we feel our emotions in our stomach. Yeah, that got and you gotta eat anyway, so and then you just know you're gonna be OK. Uh