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Best Recipe for Weight Loss
Have clients ever asked, “Which is more important, my diet or exercise, when it comes to weight loss?”
Well, according to Jennifer Ashton, MD, author and chief health and medical editor and chief medical correspondent for ABC News and Good Morning America, the bulk of weight management comes from what we eat and less from the calories burned during exercise. Data suggest that exercise is more for preventing weight gain and maintaining a healthy weight. Of course, physical activity is important for overall health, but when it comes to the number on the scale, it’s more about what we eat.
In this month’s E-News Exclusive, Today’s Dietitian (TD) explores this question in greater detail so you’ll be able to counsel clients and patients more effectively.
After reading the article, visit TD’s website at www.TodaysDietitian.com to read the digital edition of the January issue, which includes articles on high-fiber convenience foods, pomegranates’ antioxidant power, and BMI vs waist circumference. We also include a 2020 planner with monthly ideas so you can set and meet your professional goals throughout the new year.
The staff of TD wishes you and your family a happy, healthful new year. Don’t forget to check out RDLounge.com where you can read and comment on blogs written by RDs for RDs. We’re welcoming new guest bloggers, so if you’re interested in writing, please contact me at the e-mail listed below.
Please enjoy the E-Newsletter and give us your feedback at TDeditor@gvpub.com, and don’t forget to like us on Facebook and follow us on Twitter.
— Judith Riddle, editor |
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Diet vs Exercise for Weight Loss
Which Is More Important?
By Densie Webb, PhD, RD
For clients and patients wanting to lose weight and keep it off, the ultimate question typically is, “Which is more important—diet or exercise?” The answer is both far simpler and far more complicated that you might think.
Calories Do Count
Clearly, to lose weight, a reduction in calorie intake is needed. It’s the basic rule of weight loss we all know—calories expended must exceed calories consumed for weight loss to occur. But, there’s no magic number of calories that must be expended and consumed that will translate to weight loss success for everyone. The degree of calorie restriction required to lose weight varies greatly among individuals. “Weight loss methods should be individualized, since one method may not work the same for everyone,” says Yasi Ansari, MS, RDN, CSSD, a spokesperson for the Academy of Nutrition and Dietetics. “There are a variety of factors,” she says, “that can influence one’s body weight and ability to lose weight, such as hormonal health, genetics, metabolism, stress level, and current eating patterns—just to name a few.”
Physical Activity
What about exercise? “Regular physical activity not only burns calories, contributing to a calorie deficit; it blunts the metabolic slowdown that occurs with weight loss and helps regulate appetite,” says J. Graham Thomas, PhD, associate center director of the Weight Control and Diabetes Research Center at the Warren Alpert Medical School of Brown University in Providence, Rhode Island. Still, Thomas says, “some amount of dietary change is usually required to produce more weight loss than just the few pounds that are typically achieved via exercise alone.” Research supports this, as studies have shown that diet plus exercise provides significantly greater weight loss—long term or short term—than diet alone.1,2
Despite these findings, less than 5% of adults participate in 30 minutes of physical activity each day; only 1 in 3 adults get the recommended amount of physical activity each week.3 The Physical Activity Guidelines for Americans recommend a minimum of 1 1/4 hours per week of vigorous-intensity aerobic physical activity (eg, jogging, backpacking, bicycling, aerobics, jumping rope) or a minimum of 2 1/2 hours per week of moderate-intensity physical activity (eg, walking, yoga, boxing, dancing, golf).
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Upcoming Live Webinars
Navigating the 2020 Standards of Medical Care in Diabetes
The annual American Diabetes Association guidelines are reviewed by Kathy Warwick, RD, CDE, on Thursday, January 30, 2020, from 2–3:30 PM EST, as she provides a comprehensive review of developments and opportunities for RDs in diabetes care. Registration will take place on the Becky Dorner & Associates website. Register Now »
Buy either of these two courses and enter the word DIABETES at checkout to receive the webinar for free!
• American Diabetes Association Guide to Nutrition Therapy for Diabetes Course
• American Diabetes Association: Standards of Medical Care in Diabetes, 2019 Course
Counseling for Food Allergies in Adults
In the final part of this three-part webinar series, on Wednesday, February 5, 2020, from 2–3 PM EST, Sherry Coleman Collins, MS, RDN, LD, will discuss how the RD can help clients learn to manage risk around social settings, intimacy, and dating, and understand the keys to reducing the risk of food allergies in their offspring, in addition to the obvious food preparation and cooking skills. The RD can also be a source for referral to support groups or psychological services. Register Now »
Missed parts 1 & 2 of this 3-part series? Listen to the recorded versions:
• PART 1: The Keys to Preventing Food Allergies
• PART 2: Counseling For Food Allergies In Children And Adolescents
Plant-Based Juniors: Strategies for Meeting the Needs of Vegan and Vegetarian Children
Join Alexandra Caspero, MA, RD, CLT, RYT, on Wednesday, February 12, 2020, from 2–3 PM EST, for the final webinar of this two-part series, as she will provide applicable tips for feeding kids and families in this population, and highlight innovative ways to increase plant-based eating for all ages and dietary preferences. Register Now »
Missed part 1 of this 2-part series? Listen to the recorded version:
• PART 1: Primed to Thrive: Guidelines For a Plant-Based Pregnancy
The Power of Stool Testing: What Poop Can Teach Us About Our Clients
Join Sarah Greenfield, RD, CSSD, on Wednesday, February 19, 2020, from 2–3 PM EST, as she discusses how stool testing can provide insights into immune response; creating vitamins, hormones, and neurotransmitters; increasing antioxidant capacity; and creating a barrier between what we eat and what we absorb. She will also discuss stool testing as a way of understanding physiological data, as well as the science behind stool testing, its limitations, and how RDs can make the best use of it in their practice. Register Now »
News in Nutrition Therapy for Prediabetes and Type 2 Diabetes: Getting From Didactic to Pragmatic
Join Hope Warshaw, MMSc, RD, CDE, BC-ADM, on Wednesday, March 4, 2020, from 2–3 PM EST, to examine how much and what types of carbohydrates, proteins, and fats to recommend, and optimal eating patterns. The webinar will delineate the common denominators of the American Diabetes Association’s nutrition guidance, and review case studies that highlight common clinical challenges and client scenarios to offer clinical considerations and counseling tips. Sponsored by Love One Today®. Register Now »
Shifting Our Clients' Focus from Weight to Wellbeing: The Essential Role of Self-Compassion
Join Jenna Hollenstein, MS, RD, CDN, for an interactive webinar on Wednesday, March 18, 2020, from 2–3 PM EDT, as she reviews the evidence supporting the paradigm that prioritizes wellness over weight; she will identify the essential nature of a self-compassion practice with an approach that prioritizes wellbeing over weight, and will provide participants with practical exercises to begin practicing self-compassion on their own, for themselves, and for their clients. Register Now »
Helping Clients Make Lifestyle Changes That Get and Keep Pounds Off — What Works?
In part two of this two-part webinar series, on Wednesday, April 1, 2020, from 2–3 PM EDT, Hope Warshaw, MMSc, RD, CDE, BC-ADM, will review evidence from recent and long-term studies that demonstrates the value of weight loss and long term maintenance. Hope will share the cadre of successful strategies for weight maintenance accumulated from research studies and other expertise. She will also share insights gleaned from a panel discussion at the Today's Dietitian 2019 Spring Symposium with several health care providers and their clients who have successfully kept lost pounds off. Sponsored by Love One Today®. Register Now »
Recorded Webinars
Culinary Techniques to Meet the Needs of a Client's Diagnosis Without Sacrificing Flavor for Cancer and Renal DiseaseChefs Abbie Gellman, MS, RD, CDN, and Julie Harrington, RD, discuss how to talk about dietary changes for clients with cancer and renal disease. Learn how to evaluate clients’ cooking skills and confidence in the kitchen and set realistic, food-focused, behavior-change goals. This 1-CEU complimentary webinar is the final in a four-part recorded webinar series, featuring a new diagnosis discussed in Q1, Q2, Q3, & Q4. Sponsored by Egg Nutrition Center. Click here to register »
2020 Spring Symposium
Join us May 17–20, 2020 in a great American city for our 7th annual continuing education and networking event for dietitians and nutrition professionals. Earn at least 15 CEUs plus network with fellow attendees, our all-star lineup of presenters, and our amazing sponsor companies. To register, as well as get more details about the event, our presenters and their session topics, our sponsors, special events and more, visit TodaysDietitian.com/SS20. Register now and join us in Savannah!
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| From messenger bags and tote bags to apparel and journals, the Today's Dietitian gift shop has the perfect gift for long-time professionals, recent grads, or even the RD-to-be. Check out our secure online shop today or call toll-free 877-809-1659 for easy and fast ordering. |
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| Have a dietetics-related question that you'd like our expert Toby Amidor, MS, RD, CDN, FAND, to answer? Email TDeditor@gvpub.com or send a tweet to @tobyamidor, and we may feature your query! |
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Practice Gratitude, Work Better
By Alena Kharlamenko, MS, RD, CDN
Taking time out of your day to practice gratitude can be life-changing, but have you ever wondered exactly how you can begin a gratitude practice? Her’s how practicing gratitude can help you be more productive and motivated throughout your workday plus simple steps for getting started.
What Is a Gratitude Practice?
Practicing gratitude is the act of recognizing and acknowledging what you appreciate and are thankful for. The idea of a gratitude practice has been increasing in popularity—and for good reason, as it has many personal, professional, physical, and emotional benefits, including the following:
- improved productivity;
- increased patience, kindness, and empathy toward others;
- better relationships;
- better sleep;
- positive mindset;
- improved self-esteem; and
- positive feedback loop.
In addition to a more healthful lifestyle and better attitude, maintaining a gratitude practice can help you focus during the workday, especially if you struggle with productivity or motivation. Expressing gratitude toward others also can make your workplace a more positive environment, which is a win-win!
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Small Study Investigates Effects of School Snack Laws
In new research published in JAMA Network Open, students in states with laws requiring schools to provide healthful snacks consumed significantly less solid fat and added sugars per day than students in states without such laws.
More Than 15% of US Adults Physically Inactive
The Centers for Disease Control and Prevention released data showing that more than 1 in 7 adults in the United States participated in no physical activity outside of work in the past month, STAT reports. |
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Low-Fat Diet Linked to Lower Testosterone in Men
For the many men diagnosed with testosterone deficiency, losing weight can help increase testosterone levels. But certain diets—specifically a low-fat diet—may be associated with a small but significant reduction in testosterone, suggests a study published in The Journal of Urology.
“We found that men who adhered to a fat-restrictive diet had lower serum testosterone than men on a nonrestrictive diet,” according to the report by Jake Fantus, MD, of the section of urology in the department of surgery at the University of Chicago Medicine, and colleagues from the department of urology at Northwestern University Feinberg School of Medicine, and the department of surgery at NorthShore University Health System. “However,” the researchers add, “the clinical significance of small differences in serum T across diets is unclear.”
Fantus and colleagues analyzed data on more than 3,100 men from the National Health and Nutrition Examination Survey. All participants had available data on diet and serum testosterone level.
Based on two-day diet history, 14.6% of men met criteria for a low-fat diet, as defined by the American Heart Association (AHA). Another 24.4% of men followed a Mediterranean diet high in fruits, vegetables, and whole grains but low in animal protein and dairy products. Only a few men met criteria for the AHA low-carbohydrate diet, so this group was excluded from the analysis.
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In the March Issue
Plant Protein Powders
CBD Beverages
TD10
Writing for Retail Customers
Exercise and Eating Disorders
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Video Game–Powered Fitness
SymGym is a resistance exercise device integrated with a video game platform. Users sit in a recumbent seat and play built-in video games, controlling the game through arm and leg movements and buttons and triggers on the machine’s hand grips. The device includes performance statistics, and users can rack up achievements as they play. Learn more »
In-Home Personal Training App
The Send Me a Trainer app, available for iOS and Android, enables users to search for and book personal trainers for in-home training sessions. Users can change and/or rotate trainers at any time, receive support 24 hours per day, and message trainers. For personal trainers, the app now offers a franchising option wherein private training businesses can provide their services via the app. Learn more » |
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offerings all at AlliedHealthCareers.com! |
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