Ryan Sobus MPH, RD, LDN gives an interview on her thoughts about the Hcg Diet… 

-What are you general thoughts about the diet?

My initial reaction is that any diet will result in weight loss.  Fast food combos and sugary drinks like sodas, sweet tea and frapuccinos are generally not included in most diet plans.  Simply restricting calories will result in weight loss.  Red flags occur for me, however, when a diet plan eliminates essential nutrients from your typical day by cutting out too many healthy foods. 

I also have a difficult time endorsing a diet plan the discourages physical activity.  The calorie levels sustained on this plan are just not enough to support the physical demands of exercise.  I also question the safety of this plan for individuals who do not have sedentary jobs, but are required to do some movement (store clerk) or even manual labor.

-What health benefits and negative side effects do you see that come along with it? 

Health benefits do come from weight loss.  That alone can result in a drop in fasting blood sugars or a  temporary dip in a cholesterol numbers. 

Even still, I would proceed with caution.  Extreme low calorie diets restrict essential nutrients that our bodies need to remain healthy for life.  They can also affect someone’s metabolic rate, potentially making weight loss more difficult when calorie levels adjust back to a safer level.   

-Do you think it’s healthy to go on the diet and only consume 500 calories a day?

This is honestly my biggest hangup about the diet plan.  I find that its just not possible to fit in a day’s worth of essential nutrients when consuming less than 1200 calories per day.  Your body needs carbohydrates and lean protein for fuel, healthy fat sources to absorb fat soluble vitamins, low fat dairy or fortified non dairy milk/ yogurt to obtain calcium and vitamin D, and fruits and vegetables for essential vitamins and antioxidants.  Restricting calories below 500 result in depriving the nutrients your body needs to run its best. While supplements can help fill the gaps, absorption is not nearly as efficient as it is from food sources.  This is also not enough calories to support daily physical activity, which has tremendous health benefits beyond weight loss.

-Do you think it has the ability to provide life long results?

I think that extreme diets like this reinforce a “black and white” mentality to weight loss.  So many of my clients are either “on” or “off” a diet… they push through a set amount of time so that they can finally go off and enjoy their favorite foods again.  This yo-yo approach keeps them from learning how to make sustainable choices and enjoy the journey of taking care of themselves and their health for life.  

The National Weight Control Registry is the largest prospective investigation of long-term successful weight loss maintenance.  It has records on more than 3,000 individuals who have kept off 30 pounds for one year or longer.  According to their research, the most effective diet for sustained weight loss is a low-fat, complex-carbohydrate diet rich in fruits and vegetables.

-What are the differences in how the hormone affects men and women?

HCG stands for Human Chorionic Gonadotropin, a hormone that is found in both men and women.  Pregnant women have the highest levels of HCG in their bodies naturally, but artificial supplementation of HCG can be given to both men and women. 

I’m curious to see more studies on whether or not its the 500 calorie diet (with a placebo) or the HCG that makes this diet effective. 

Anything Else?

I hate to see diets that are dependent on a certain product.  What happens when Hcg goes off the market and people felt like that was their ONLY solution for weight loss?  I feel that dependency on appetite suppressants, magic bullets and quick fixes only lowers self confidence in their ability to take control of their lives and take care of themselves.    Without this quick fix, they are now back to where they started from, with only an altered metabolic rate to show for it.

We get the question all the time… “So what do YOU really eat?”

If you want to find out what’s REALLY in a dietitian’s pantry, check out the post below.  We listed each staff member’s TOP TEN foods that they eat on a daily basis or can’t live without.  We hope that it’s a fun way to our share favorite foods, or even break out of a “same old thing” rut with a few new ideas. 

Joye: 

Skim Milk, Fat Free Greek Yogurt, Grilled Shrimp, Pork Tenderloin, Fiber One Almond Clusters Flakes, Raspberries, Honey Crisp Apples, Pistachios, Makato Ginger Dressing

Mary Gray:

Light Laughing Cow Cheese Wedges, AkMak Whole Wheat Sesame Crackers, Emerald Cocoa Roasted Almonds, Starkist Salmon/Tuna (flat packs- the creations line is great but sometimes a little high in sodium), Oikos Greek Yogurt (honey), LARA Bars, Maranatha Almond Butter, No Salt Added Black Beans, canned, No Salt Added Tomatoes, canned, Chunky Salsa and Honey Crisp Apples

Ryan: 

Smuckers Natural Peanut Butter, Bananas, String Cheese, Baby Carrots, Garlic Expressions Salad Dressing, Coffee with 1% Milk, Mushrooms, Sweet Potatoes, unsweetened almond milk and Wholly Guacamole 100 Calorie Packs.

Katie:

Frozen Blueberries, Kashi Cereal, Light Silk Vanilla Soymilk, Fage Greek Yogurt, Quinoa, Black Beans, Hummus, Avocado, Salmon, Spinach

Jennifer:

Natural Peanut Butter, Greek Yogurt, Dark Leafy Greens, Homemade Balsamic Vinaigrette Dressing, Sweet Potatoes, Dark Chocolate, Kashi Go Lean Cereal, Apples (Pink Lady, Gala and Braeburn), Edamame, Avocado.

February is American Heart Month, so lets take a moment to talk about ways to protect your heart and the hearts of your loved ones.  According to the American Heart Association, buildup of fatty plaque in arteries begins in childhood and progresses slowly into adulthood. This can lead to heart disease, the leading cause of death in the US.  You and your family can learn heart healthy habits now for lifelong tickers in tip top shape!

1.  Turn it OFF!  In an electronic world of gadgets, TVs and computers have a way of capturing our attention from an early age.  Limit screen time to less than 2hrs per day. 
2. Move 60! Our favorite first lady launched a campaign of “60 minutes of play a day” to combat childhood obesity, but this advice rings true for adults as well.  Go for a walk or bike ride, jump rope, kick a ball or rake leaves at home. 
3. Lower Saturated Fat.  Fats from animal products and fried foods have the largest impact on cholesterol levels.  Choose baked or grilled foods instead of fried… like a grilled chicken sandwich instead of chicken nuggets, or baked sweet potato fries.  Choose low fat milk for kids older than two and reduced fat cheese.
4. Bulk up on Fiber.   Fiber helps lower cholesterol levels as well.  Get kids used to the taste of whole grain breads and cereals.  Choose high fiber snacks like fruits and veggies, popcorn and granola bars. 
5. Choose Healthy Fats.  Increase intake of monounsaturated fats by cooking with oil instead of butter, or adding avocado slices on a salad or sandwich.  For children without nut allergies, add a handful of almonds or walnuts with fruit for snacks.  

We’re officially back to the grind, and the routine of normal life is settling back in.  While holiday potlucks are replaced by the brown bag turkey sandwich, mid-week cocktail parties are a distant memory to board meetings and seminars.  But if you’re like most people, a very small part of you is relieved to let go of holiday stress and resume the hum-drum pace of life.  You’re ready to get back on track, and look forward to a new year full of possibilities.

Instead of a laundry list of New Year’s Resolutions, make up your mind to achieve one SMART goal this year, and stick to it!  What make’s a goal SMART?  One that is…

•  Specific- Decide WHY have made up your mind to take care of yourself.  You will feel compelled to act regardless of your circumstances when you have a strong reason.
• Measurable- Instead of just saying “I’m gonna lose weight this year,” decide exactly how much weight you would like to lose. As much as a 10% loss of your total body weight can make tremendous improvements to your health.
• Attainable- Ask yourself if this goal feels attainable.  Losing weight means eating fewer calories than your body is burning on a consistent basis.  That may mean making room in your schedule to do things like exercise, eat breakfast daily, and/or pack a lunch.  Can you make that happen?
• Realistic- Is the goal you have set and the plan you have mapped out realistic for you to maintain on a consistent basis?  Following fad diets that require cutting out essential nutrients, exercising too intensely and using detox methods are not sustainable weight loss practices.
• Timely- Decide when you want to reach your goal. 

If you are having a difficult time mapping out a SMART goal plan, make an appointment with one of us!  We’d be happy to help you get on the right track.  Having a support person is one of the most effective methods of reaching your goal and sticking with it!

Each holiday season between Thanksgiving and January, the average American gains about one pound according to the National Institute of Health (NIH).  While this may seem like small potatoes compared to the heralded “seasonal seven,” that annual pound of weight gain rarely comes off.  Who says “No one likes a Skinny Santa”?  Maintain your waistline with these five quick and easy tips to get you through the season! 

1.      Get Moving!

According to the National Weight Control Registry, the best predictor of maintained weight loss is maintained physical activity!  Exercising in the morning will give you a daily energy boost and an extra item to cross of the “to do” list.  Is winter weather getting you down?  Hit the malls early for a power walking session, or listen to your favorite holiday music on a bike or treadmill. 

 2.      Structured Meal Times

With all the holiday parties, potlucks, and banquets together, it is important to maintain structure to the timing of your meals.  By not going more than 5 hours without having something to eat, your body will not feel the need to “fill up” later.  Keep an emergency stash of a piece of fruit or high fiber cereal in your car or purse to help hold off the extra helping or appetizer.  

 3.      Portion Control

Speaking of extra helpings, the holidays offer us excuses for excess.  We typically feel the need to DO more, SPEND more, and allow ourselves to EAT MORE!  Using a salad plate instead of a dinner plate, or dishing up no more than three items at a meal are great ways to avoid excess holiday calories. 

 4.      Lighten Up Recipes

Transform traditional holiday favorites by using canola oil in place butter, applesauce in place of sugar, and fresh herbs and spices instead of salt.  Cutting back on the added fats, salts and sugars is one way to keep your friends and family healthy, and your waistline slim and trim!  Chewing a piece of gum while cooking is a great way to keep mindless munching to a minimum.  

 5.      Organize Holiday Activities AWAY from Food!

To find fun festive (and affordable) holiday events in your area,  check out Macaroni Kid’s website.  North Raleigh residents can go to http://northraleigh.macaronikid.com/, South Raleigh can visit  http://southraleigh.macaronikid.com/, and those in Durham can check out http://durham.macaronikid.com/.  Visit their website anytime, or sign up to receive weekly emails on the latest happenings in your community, totally free!

Preparing and sharing homemade treats with friends and neighbors is an expression of love that has been enjoyed through the ages.  Instead of traditional Christmas cookies (full of refined sugars and saturated fat), why not make homemade apple butter?  It lasts longer, its more versatile, its festive, and its a great way to show someone how much you care about them and their health this holiday season. 

Apple butter is nutrient rich and low in calories.  The soluble fiber found in the skin helps lower LDL cholesterol and regulate blood sugars.  Packed with antioxidants, this nutrition power house can help slow the aging process and plays a role in preventing cancers.  Enjoy apple butter stirred into oatmeal or plain yogurt, spread on a bran muffin, or pourred over whole grain pancakes! 

Homemade Apple Butter

• 12 medium granny smith apples
• 1 cup packed brown sugar
• 1/2 cup apple juice
• 1 Tbsp ground cinnamon
• 1 Tbsp lemon juice
• 1 tsp ground allspice
• 1 tsp ground nutmeg
• 1/2 tsp ground cloves

Directions:

1. Mix all ingredients in a 5-6 quart slow cooker/ crock pot.
2. Cover and cook on low setting for 8-10hrs (or until apples are very tender.
3. Mash apples with a potato masher or large fork.
4. Cook uncovered on low setting 1-2 hrs, stirring occaisonally, until very thick.
5. Spoon apple butter into container.  Store covered in refrigerator up to 3 weeks.

Nutrition Analysis:  Calories 30, Fat: 0g, Cholesterol: 0mg, Sodium: 0mg, Carbohydrates: 7g, Dietary Fiber: 1g, Sugars: 6g, Protein: 0g.