Hey friends! Happy Friday. I’m not sure about you but I am more than happy to usher in the weekend.
I’ve had a busy week this week. Besides having vertigo and going to PT for that, I also taught a wellness class at work for our employees. I talked about 5 tips for healthful eating and I thought the presentation went really well! People are generally interested in topics related to food and their diets, which is one of the reasons I love being a dietitian. It was actually a great way to end a less-than-stellar week.
Speaking of which, I ended up having a 2nd physical therapy appointment yesterday evening and had the Epley Maneuver done on me again for the leftover equilibrium issues I was having for my vertigo. Things improved greatly after my first appointment but I was still having some issues when I moved my head from side-to-side. My PT also gave me some exercises this weekend and said that things usually start to clear up after that. Woop! Sorry there are no pictures to this post, but I just took an Antivert as I was writing this post and it knocked.me.out.
I ended up going to the gym last night to work on the leg weight machines. Weight machines are the only physical activity I can do right now until my balance is back to 100%. There are 6 weight machines that I’m working on currently and I typically do 3 sets of 10 on each. I started out only being able to do 15# on all of them but I’ve worked my way up to 30-50# ! I wish I could snap some pics but my local Y has signs up everywhere saying you’re not allowed to take pictures. And that you’re not allowed to wear thongs. Haha.
Nutrition in the News
So this is something new I’m starting on the blog. Nutrition is an ever-changing field and new information is coming out all the time. Different studies come across my inbox and I want to start sharing them with you! I know not many people love linky-posts, so I do not want these posts to be a list of links. I’d rather just post a few studies to start a conversation about healthful eating. Don’t be surprised if I offer up my thoughts on the topic because that’s just how I roll
I’m trying to get into a more consistent posting schedule and I think these posts might fit in well on Fridays. I’m going to try it for a few weeks and see how things are going.
These are a few things I’ve read about this week
High protein breakfasts leads to reduction in daily caloric intake and decrease hunger in teenage girls: This study from the University of Missouri found that adolescent girls who consumed 35g of high quality proteins at breakfast ate less calories throughout the day than the control group (who skipped breakfast) and a group who ate a low-protein breakfast. Increasing protein at breakfast is a topic I’ve written about before so I was happy to see this study. I think it’s important to point out that these ladies consumed high-quality proteins such as meat, eggs and dairy. I do think there are many studies to support evenly distributing protein throughout the day (ie increasing protein at breakfast) but we have to do it the right way. High-quality protein =/= a protein bar.
Part of me wonders if they are just going to start recommending a blanket protein recommendation. I see 25-30g used in most of these types of studies. As a dietitian, I’ve always been taught to estimate daily protein needs based on weight (or ideal body weight).
I have really been trying to bulk up my protein at breakfast but I keep it simple with 1 C of cottage cheese. Done.
Limiting saturated fat intake does not decrease risk of chronic disease: “Saturated fats are not associated with all cause mortality, CVD, CHD, ischemic stroke, or type 2 diabetes, but the evidence is heterogeneous with methodological limitations”. There is lots of new research coming out about saturated fats and how maybe they aren’t as bad as we once thought they were. These researchers are actually critical of groups still recommending limiting saturated fats, saying everyone is behind the times on not up-to-date with research.
I think it is interesting… but I also think there’s a boatload of research about the detrimental health effects of saturated fats as well. Also, countries with better heart health than the U.S. have lower intake of red meat- which is higher in sat fats (ie Mediterranean diet). I don’t think we can just make a blanket statement about sat fats as a whole… we need to be examining the overall nutritional integrity of foods with saturated fats. For example, a slice of bacon vs. an avocado. I just can’t jump on the bandwagon of saying that saturated fats aren’t bad for you yet. I am obviously aware of the ongoing debate but I need more information to convince me.
Thanks for stopping by and I hope you have a fabulous weekend!
Tell me about your week and/or weekend plans!
Do you have any thoughts about these 2 studies?