January 2014
In this Issue:
weighing-in on diets
in memory of cathy bernal
very low calorie diets
high protein low carb
low fat
gluten free
caveman & paleo
other fad diets
spotting a fad
high carb low protein rules
upcoming events
Wikipedia describes food
faddism as peculiar or unique
diets and eating patterns
that promote short-term
weight loss, usually with
no concern for long-term
weight maintenance.
They tend to have
temporary popularity.
Some fad diets cycle back into
popularity (The Atkins Diet)
which gives the false
impression of longevity, often
misinterpreted as validity.
Fad diets claim to be scientific
but do not follow standard
scientific methods
in establishing validity.
Observations, testimonials
and personal theories
are often used in place of
hard science, clinical evidence
and accurate history.
OSU EXTENSION
MARCH
1 91 12012
- 2 014
Oregon State University Extension Family & Community Health
Coos and Curry Counties
http://extension.oregonstate.edu/coos/fcd
Photo: Flickr:inspiredhomefitness
The diet frenzy seems to take on new life after New Year’s, with peoples’ sincere
resolutions to lose weight, get healthy and get in shape. Each year, there tends
to be one dominant weight loss book to entice readers, those who’ve tried all the
other diets, that this is the end-all, albeit the final diet book they’ll ever need.
Diet book titles and bi-lines are intensely alluring, making promises and
guarantees they can’t possibly deliver. After all, who wouldn’t want to eat
whatever you want, lose weight without exercising, or stay young and fit like a
famous celebrity, especially if you can do it in 4 days, or as little as just 10
minutes a day?
Each new book seems to tell us something different, something sure to work this
time. But how do we know what’s really right for our bodies? Dr David Katz,
director of Yale University Prevention Research Center says, “We know
what to feed our aquarium fish, but we don’t know how to feed ourselves.”
Scientists have determined what the human body needs to flourish, but those
recommendations are summarily dismissed by faddists, food manufacturers and
desperate dieters willing to try anything to lose weight.
In this issue, we will investigate several of the most popular diet claims and
compare them to human nutrition facts and hard science.
There are 7 classes of nutrients: carbohydrate, protein, fat, fiber, vitamins,
minerals and water. The body requires carbohydrates as its primary fuel, about
80% of daily intake, mostly as starch rather than sugar. These foods provide
energy, vitamins, minerals, protein, fiber as well as to encourage the growth of
healthy bacteria in the gut. Protein should be approximately 10% (to avoid
disease), low or no cholesterol and low in fat. Fats should be unsaturated,
typically from foods like nuts and seeds and contribute 10% to the diet.
Foods should contain high amounts of antioxidants, phytochemicals, vitamins,
minerals and fiber. Those devoid of these nutrients should be reduced or
eliminated. Caloric load is designed to provide energy for daily tasks, not to
exceed expenditure, or fat storage ensues.
WELLNESS INK
~Fran Lebowitz
PAGE 1
Wellness Ink
is the monthly newsletter for
OSU Extension
Family & Community Health
for Coos and Curry Counties,
dedicated to providing
practical, research-based
information you can use to
prevent or reverse disease,
generate energy and
improve quality of life.
Stephanie Polizzi, MPH
Registered Dietitian
Certified Health Education
Specialist
Regional Health Education
Coordinator
Publisher / Author
Just recently, we lost an active health
advocate and volunteer. Although she
worked at Devon’s clothing store in
Bandon, Cathy Bernal dedicated much of
her energy to many Coos County health
events. I’ve known her since my first
Women’s Health Day in 2006. Active
in the Bandon Showcase, Cranberry
Cathy Bernal 1951-2013
Festivals and as an ambassador for the
Bandon Chamber of Commerce, she was the hardest working volunteer in
Coos County. Cathy passed on December 9, 2013, as a result of complications
from surgery. A celebration of life was held at the Bandon Community Center
in December where practically the entire city of Bandon was in attendance.
Her good nature and dedicated community service will be missed by us all.
[email protected]
~Thomas Campbell
This is a very specific medical diet, VLCD, used by
physicians to help patients lose weight (Medifast®).
This diet provides from 400 to 800 Calories per day. Since this is a severe restriction (the average diet is
1500-2000 Calories/day), this diet must be administered by medical professionals. It is usually used to
jump-start an adult obesity treatment or in preparation for surgery. Meals are typically in the form of
shakes, bars or soups. Please note, these shakes are not like those available in general grocers and should
not be confused with commercial diet shakes.
Pros
 VLCDs do result in quick weight loss,


3-5 pounds/week which can lower blood
pressure, cholesterol, and risk of diabetes
Patients are closely monitored by medical
professionals and tested every 2 weeks
Diet requires no thinking or understanding
of diet principles so it is easy to comply
I’ve been on a diet for two weeks and all
I’ve lost is two weeks!
~Totie Fields
Cons
 Weight loss is temporary and returns when patient



consumes whole foods unless patient undergoes
re-feeding behavior change therapy
A diet of pre-packaged meals does not help the patient
to learn healthy eating patterns
Some people, particularly those over age 50, may have
medical issues making them inappropriate candidates
for the diet. VLCDs are not recommended for children
or pregnant women
May cause development of gallstones, fatigue, diarrhea
or constipation
I'm going on a diet. I am going to be cranky. I am going to be
irritable. I am going to be moody and sad and mean. And, yes, I am
going to be hungry. Please don't feed me, even if I try to bite
you. Please don't tease me, I may hurt you. Please don't try to
encourage me, I may growl and snap at you. Please don't help me, I
may blame you for everything aggravating in the known universe.
Please don't be offended by my scowl, I cannot smile. But most
importantly, please keep your distance until this trial is over to prevent
any unnecessary casualties. Thank you for your understanding.
~Richelle E. Goodrich
JANUARY 2014
WELLNESS INK
Art: Flickr: lydia_shiningbrightly
PAGE 2
One of the most
dangerous of the fad diets is the high-protein low-carb diet like Atkins, The Zone,
Protein Power, Sugar Busters and South Beach Diets. These diets contain between 20% and 55% protein,
which is higher than medical recommendations.
By restricting carbs (remember that carbohydrates are all fruits, all grains, all vegetables and sugars) the
body goes into a state of starvation, making energy from alternate fuels like protein and fat. The body stops
sending out hunger signals which is why people like these diets. But high protein diets can lead to a highly
acid environment in the body, ketosis, which contributes to kidney failure, gout, kidney stones, osteoporosis,
heart disease and cancer. High protein diets can also result in serious dehydration which affects other organs.
Photo: michaelwitzel
In 2002, The Physician’s Committee for Responsible Medicine (PCRM) conducted a study of participants on a
high-protein, low-carb diet. More than 1/3 of 429 patients studied reported high cholesterol or other factors
for cardiovascular disease as well as difficulty concentrating. Nearly half the participants
experienced constipation and 19% experienced kidney problems.
Remember adults require .83 grams of protein for every kilogram of body weight. This is
about 55 grams of protein for a 150 pound adult. In the Standard American Diet (ironically
abbreviated SAD), most consume more than 120 grams of protein per day, much more than
recommended. An easy way to determine appropriate protein intake is to multiply your
weight in pounds by 0.36 to determine grams per day.
Pros
 Limits the



intake of
refined
starches and
sugars
Many people
notice quick
weight loss
Reduced
appetite
People say
it’s easy to
follow
Cons
See also page 5
 Limits the intake of fruits, vegetables and whole grains resulting in low phytochemicals,






essential vitamins and minerals, antioxidants and fiber
Muscle protein is burned to produce glucose necessary for the brain. Muscle retains water
so the majority of weight loss includes muscle and water
Protein intake is usually in the form of animal products which is not only implicated in
increased disease risk, but these foods are also high in saturated fat and cholesterol,
additional risk factors for disease
Low carbohydrate intake can result in fatigue, nausea, headaches and bad breath
High protein diets should be used for short term, no more than 6-12 weeks. Once you
return to eating fruits, vegetables and grains, weight returns
In the meantime, you may have altered your metabolism down due to muscle loss
If followed at all, it should only be short term, meeting the definition of a fad diet
In the 1980’s and ‘90’s, the low-fat
craze changed the way Americans ate. They got fatter.
Research has clearly indicated that a high fat diet contributes to heart disease and saturated fat is particularly
damaging. So manufacturers got busy, creating low-fat versions of their products. Unfortunately, in order to
make the food taste good, they substituted fat with sugars and ingredients that in some cases, INCREASED
the calories of the item. Consumers assumed that low-fat versions were not only lower in calories, but were
healthier options. They were grossly misled.
Harvard School of public health published results from their 8-year study in JAMA. Researchers found the lower
-fat diets did not provide any protection against breast cancer, colorectal cancer or cardiovascular disease. Of
course this was only a moderate reduction in total fat (from 38% to 29%). Other researchers (Ornish,
Esselstyn, Barnard) do see major improvements in disease rates with a reduction to 10% total fat.
Pros
 Low-fat diets will indeed reduce risk of disease (heart


disease, diabetes) if fat is maintained at 10%
Fats should come from plant sources preferably over
animal sources since plant sources are low in saturated
fat and have no cholesterol
Best sources of fats come from foods (nuts & seeds,
avocados) used sparingly, not from processed oils
JANUARY 2014
Cons
 Low-fat does not mean low calorie
 Very low-fat diets may leave you feeling
hungry, causing you to seek out snacks
 Most low-fat foods like chips, cookies and other
processed foods, should be used sparingly on a
healthy diet, even if they are converted to
low–fat low-calorie version
WELLNESS INK
PAGE 3
Many dieters have made the decision to go gluten-free because they think it’s healthier. Gluten-free products
continue to flood the market and sales increase annually. Some claim they feel better on a gluten-free diet but
only 0.01% of the population has true Celiac’s disease. Some may have gluten sensitivity or may suffer from
wheat allergies. The truth is that whole grains that contain gluten, like wheat, barley and rye, are nutritious
and need not be eliminated unless you have been diagnosed with Celiac’s disease or gluten intolerance.
Cons
Pros
 If you are diagnosed
with Celiac’s disease,
a gluten-free diet
may save your life
 To compensate for loss of texture, gluten-free products may contain added sugars




or fats, increasing calories
Gluten-free products often are not fortified with iron or B vitamins
81% of those diagnosed as gluten-intolerant gained weight on a gluten-free diet
Gluten-free products can be expensive as compared to standard counterparts
Gluten-free products tend to be lower in fiber, have coarser texture and are often
tasteless
Photo: Flickr: LordJim
The Paleo, Caveman or Stone Age diets claim to be the healthiest since
they mimic the diets of our caveman ancestors, more than 10,000
years ago. The problem with this claim is that, like today, Paleo man
lived all over the world. But unlike today, they ate only the foods that
were available to them locally. Therefore, there was not one Paleo diet,
but many, varied diets.
Our Paleo ancestors were mainly hunter-gatherers, where plants
provided the bulk (no pun intended) of their calories. Nathanial
Dominy, PhD, anthropologist from Dartmouth College states, “Humans
might be more appropriately described as ‘starchivores.’” What meat
they consumed was wild game, which is a far cry from the factory
farmed meat available to us today. In addition, cavemen hunted their
game, working hard for their meal, before sharing with the tribe.
Pros
 Restricts intake of refined starches,
sugars and oils
Cons
 This diet eliminates grains of any kind, legumes, potatoes and
eggplant, which are highly nutritious foods and high in fiber
 No dairy is allowed on this diet (this is  Protein exceeds the medical recommendations and may be as


a health plus)
No sodas, or other carbonated drinks
It may lower our blood pressure, and
inflammation, due to the reduced
intake of starches, sugars and oils




high as 55% (see page 2 “High Protein Low Carb Diets”)
Can develop “rabbit starvation”, an illness from protein toxicity
Tends to be an expensive diet plan
Will need to supplement calcium and vitamin D
Is high in saturated fat and cholesterol from animal products
Note: Apparently Paleo man also consumed alligator, kangaroo, rattlesnake and wild boar, using every part of
the animal for food, like bone marrow, tongue, eyeballs and testicles. There is evidence they also
consumed humans, even children, the delicacy being their brains. Still want to eat like Paleo man?
I have heard one doctor call high-protein, high-fat, low-carbohydrate diets
“make-yourself-sick” diets, and I think that’s an appropriate moniker.
You can also lose weight by undergoing chemotherapy or starting a heroin addiction,
but I wouldn’t recommend those, either.
~ T. Colin Campbell
JANUARY 2014
WELLNESS INK
PAGE 4
We have been inundated with so many diets all
claiming to help you achieve results that it can be a
daunting task to select healthy foods. Most fad diets
are really just advertising for videos, dvds, products
and supplements. Arm yourself with education.
A fad diet focuses on one particular macronutrient
(low-fat, low-carb, high-protein) or even on one
particular food (wheat, grapefruit, cabbage). Beware
some of these diets may lack major nutrients like
vitamins, minerals, antioxidants or fiber. Often the
proportions of foods are altered from those
recommended by health organizations like the
Academy of Nutrition and Dietetics, the American
Heart Association or the US Surgeon General.
High protein low carbs diets
are not recommended,
according to these health authorities:
American Medical Association
American Dietetic Association
American Cancer Society
American Heart Association
Cleveland Clinic
John Hopkins
American Kidney Fund
American College of Sports Medicine
National Institute of Health
Fad diet claims have a common theme: they claim
to remedy a temporary solution to a chronic
condition, quickly, easily and usually for a pretty
hefty fee. Rarely do these diets actually teach you
how to eat the appropriate healthy diet which
combats most diseases and chronic conditions
without resorting to fads.
Here are some quick ways to spot a fad diet from
WebMD:
 Promises a quick fix for a health condition like
obesity, arthritis or diabetes
 Inflates danger of a single nutrient or product (for
instance “carbs”)
 Eliminates one or more of the five food groups


The best diet is one that prevents or reverses
disease and provides all the essential nutrients in
the appropriate proportions. It is high in nutrient
density but low in calories. High in antioxidants
and fiber, low in fat and cholesterol.

in


(the 5 food groups are fruits, vegetables, whole
grains, protein and fat)
Draws simple conclusions from a complex study,
if it uses any research at all
Bases recommendation on testimonials, poorly
designed studies or studies not reviewed or
replicated
Has been refuted by reputable scientific
organizations
Advises you to buy their product
Claims this one diet/program/product works for
everyone
A healthy diet is one that you can adopt and
maintain for a lifetime. It promises long term benefits, not a short term fix, and is consistently effective for
many different populations around the globe. That diet is the starch-based diet. It consists of mostly fruits,
vegetables, legumes and whole grains, with very little dairy, meat, fish, oils or processed foods. To learn
more about the starch-based diet, try some of these recommended “diet” books:
The China Study, T Colin Campbell
The Dash Diet Weight Loss Solutions, Marla Heller
Eat This, Not That, David Zinczenko
Eat to Live, Joel Fuhrman
JANUARY 2014
Healthy Eating, Healthy World, J Morris Hicks
In Defense of Food, Michael Pollan
Prevent and Reverse Heart Disease, Caldwell Esselstyn
The Starch Solution, John McDougall
Thrive Foods, Brendan Brazier
WELLNESS INK
PAGE 5
January
10 Framework of Your Business Plan, Bandon Cares Grant-writing Networking event, 9:30 to
11:30, Bandon Community Center (The Barn) Register at www.bandoncares.org
15 Beginning PowerPoint, Bandon library, 10:30 to 12:30, free. To register or to see a schedule of
classes, go to cyberlynxoregon.org
24 & 25 Cheese-making Workshops, Marion County Extension office, Salem, Friday 3 to 7 pm or
Saturday 10 am to 2 pm. $30. Register at 503-373-3763 or [email protected]
25 Cheese-making Workshop, Coos County Extension office, Myrtle Point, 10 am to 2 pm, $15.
Register at 541-572-5263 ext 292 or 299 or [email protected]
31 The Magic Bullets of Weight Loss, Chetco Activity Center, Brookings, 10 am to 12 pm and a
healthy lunch, all free. Call the Chetco Center at 541-469-6822 to register
February
4
Diabetes Support Group, Community Health Education Center, Coos Bay, noon to 1:30, Free
8
The Sweet Seduction of Chocolate, Master Food Preserver volunteer workshop, Coos County
Extension Office, 10 am to 2 pm. Tasting and lunch, $15. 541-572-5263 ext 292
14 Making a Compelling Case, Bandon Cares Grant-writing Networking event, 9:30 to 11:30,
Bandon Community Center (The Barn) Register at www.bandoncares.org
Watch for the Healthy Hearts classes coming in February to a community near you.
These 3-hour workshops will give you strategies to lower cholesterol, clear your arteries,
increase energy and adopt lifestyle habits that will prevent or reverse heart disease.
Look for workshops in Coos Bay, Bandon, Port Orford and Brookings.
Photo used with permission
To view back issues of Wellness Ink
or to download consumer handouts, go to:
http://extension.oregonstate.edu/coos/fcd
Uprooting the Leading Causes of Death
Michael Greger, MD, author and professional speaker, scours
the world’s latest nutrition research and posts on his nutrition
website www.nutritionfacts.org. The site features articles,
videos, blogs and more. He is not only educational, but you
will find he’s also extremely entertaining. Check out the
videos on his site and you’ll see exactly what I mean.
Dr Greger will be answering
your questions live via Skype
after a showing of his latest
video, “Uprooting the
Leading Causes of Death.”
OSU Extension
Family & Community Health
Coos & Curry Counties
Share this newsletter with your
co-workers, friends and family.
Have them e-mail me with a request
to receive Wellness Ink monthly.
[email protected]
OSU Extension
Family & Community Health
631 Alder Street
Myrtle Point, OR 97458
541-572-5263
Showing will be held
Jan 25 at 2 PM at the
Holiday Inn Express,
375 Harvard Ave, Roseburg.
This FREE event is sponsored
by Umpqua Community
Vegetarian Education Group
(UC VEG).
Wellness Ink
Cartoon used with permission
This publication will be made available in accessible formats upon request.
Please call 541-572-5263 ext 291 for more information.
OSU Extension
also has offices
in Gold Beach
and 35 other
counties
throughout
the state
Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, marital status, national origin, race, religion,
sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer.
El Servicio de Extensión (Extension Service) de Oregon State University ofrece programas educativos, actividades, y materiales sin discriminación basada sobre edad, color, incapacidades, identidad o expresión de identidad
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