Saturday, October 29, 2011

The Paleo Diet: Review, Side Effects and General Response

Diet ideas come from all over the place. And, as the market becomes increasingly cramped, new theories are formed based on some really strange sources. One emerging view of diet and fitness that is gaining traction is called "evolutionary fitness." The Paleo Diet (A.K.A Paleolithic Diet or Caveman Diet), is based on this evolutionary fitness model and encourages adherents to emulate to the diet habits of humans before the agriculture revolution.

Let's Get This Out of the Way: I should state, from the beginning, that I do not agree with all of the ideas found within Paleo Diet literature regarding our evolutionary history and the dietary preferences of our genes. That does not mean, however, that I discount the diet completely. The following represents my impressions of the diet based on the literature and studies that I have read. I have not tried this diet myself.

Paleolithic Diet Protocol:
There are several books on this diet that present variations on the theme, although the idea is generally attributed to Walter L. Voegtlin who wrote about it during the 1970s. The overall guiding principle of this diet is to only eat foods that would be available to hunter-gatherers. That means wild game, fish, vegetables and nuts with a heavy emphasis on protein. Again, the exact proportions of macronutrients are still up for debate but generally speaking the diet requires lots of protein, less carbs and very little fat. The diet is pretty restrictive. Foods not allowed, according to Diets in Review, include grains, beans, dairy products, sugar, salt, legumes (like peanuts and cashews), flour, potatoes and sweet potatoes. Sweets are allowed in the form of honey but are limited. The only beverages allowed by the Paleo Diet are water, coconut water and green tea. Althought, I'm not sure who came up with the idea of cavemen drinking green tea.

Research and Evidence:
There is an incredible amount of research about this diet, and the vast majority of it is positive. One study, in particular, tested the effects of a paleolithic-type diet when followed for only 10 days. The diet resulted in improvements in blood pressure, glucose tolerance, insulin secretion, insulin sensitivity and lipid profiles. But the subjects did not lose any weight. It should be noted that this study was performed with a very small sample group of only 9 people.


A similar study used a larger group of 20 volunteers, 14 of which actually followed through. This study lasted for 3 weeks. The researchers observed improvements in body composition, weight loss and blood pressure but a significant decrease in the caloric intake and calcium levels.

My 2 Cents:
A high protein, whole foods diet is nothing new and is most definitely beneficial... sometimes. There is an enormous body of evidence to suggest the importance of grains and oats, especially for athletes. But the paleo diet, unlike other high-protein protocols, does allow for carbohydrates from other sources. The restrictive nature of the paleo diet can lead to deficits of certain micronutrients, specifically calcium and vitamin A, so I would recommend  supplements if you plan on attempting this diet.

Sustainability is always a main concern when it comes to diets. And, while there are many advocates of this diet that have been on it for years, restrictive diets are always difficult to maintain. This diet is also touted in innumerable variations and seems to be sort of up for interpretation which can easily lead to confusion.

If you're considering this diet, talk to your doctor or a dietitian.

Friday, October 28, 2011

Home Remedies: Teething

A close friend of mine, who writes the blog My Sweet Wolf, recently wrote a post about the trials she is enduring as her baby boy begins a most dreaded phase: Teething. This inspired me to do some research on things you can do at home to sooth the pain and discomfort associated with this stage of development. Because extensive and obsessive research is my answer to all of life's problems.

Disclaimer: This information is not intended as medical advice. I am not a doctor or even a parent. This post simply represents the results of my research. All of my sources are cited throughout. This post, obviously, is no substitute for advice from a real doctor.

First off, it seems that the simplest solution is, again, the best one: Let your baby chew. According to TLC Family, anything that is chewy, non-toxic, clean and not going to choke the baby is fair game. But that's way too general. That article from TLC gives some great solutions for baby-safe teething options. Here are some highlights along with suggestions I found elsewhere:

A frozen banana - Peel a banana and freeze the whole thing. Let your baby gnaw on that. The baby should  love the sweet flavor and the cold will help to sooth his gums.

Chamomile Tea Pops- Chamomile tea has a long history of use in traditional medicine, particularly as a calming herb. A few studies have even shown that chamomile can be effective in calming children with colic and may also help to sooth a teething baby. Make the tea as you normally would and freeze it into ice cubes or pops for your baby. Although the studies showed no adverse side effects from chamomile in infants, it should be noted that an allergy to chamomile is possible.

Cold Carrots- Wash or peel a whole carrot fresh out of the fridge and give that to your baby. Again, the cold will help relieve some of his pain.

A Word About Pain Killers
Children's strength pain relievers, such as Tylenol, can be used but should never be given to a baby more than 3 times in one day. Always consult your doctor before giving your baby any medication. Pain-killers can have serious effects on children and infants if not used properly. Never give your baby aspirin, as this can cause a life-threatening condition called Reye Syndrome.

Numbing gels are also available and can be applied to the babies gum for temporary relief, lasting about 30 to 40 minutes. Again, talk to your doctor before using these products.

Thursday, October 27, 2011

HCG Diet: Protocol, Side Effects and Review

The HCG Diet Protocol is the new kid on the fad diet block. The diet promises rapid weight loss, with reports of more than 50 pounds lost in just over a month, with minimal effort. Those types of claims get my attention.

What is the HCG Diet?
The HCG diet requires that the dieter take supplements of the hormone HCG (human chorionic gonadotropin) which are available in a number of forms from any number of companies. This hormone is present in both men and women, but spikes in women during pregnancy. Supporters of the diet claim that HCG helps in weight loss by redistributing fat away from the "trouble spots" like the stomach and butt. They also claim that HCG causes the body to burn fat as it's primary fuel.

But the diet requires much more than just taking hormone drops. The HCG Protocol calls for an extremely restrictive diet plan. For the first two days of taking the hormone, you are required to load up on high fat foods. On the third day, the diet calls for a sudden drop to no more than 500 calories per day. The only foods allowed during this phase are fruits, vegetables, fish and lean meats. After about a month, the diet tells you to stop taking the hormone but maintain the 500 calorie diet for three days. You then enter the maintenance phase which allows you to bring caloric intake up to 1500 per day.

Side Effects, Concerns and General Skepticism 
First, let's talk about the HCG hormone. There is no scientific evidence to prove that this hormone plays any role in weight loss. The most commonly cited study to suggest this action of the hormone was published in 1973 in the American Journal of Clinical Nutrition. This study, however, involved a small sample group of only 40 women. The study used the same 500 calorie diet as promoted by the HCG diet plan which had apparently already been in use for a few years. However, several studies in the years following found that HCG had no significant effects and no recent evidence exists to support these claims.

But, people are losing weight on this plan. Which is exactly what you would expect to happen when you eat less than half of the calories the average person needs to support healthy biological functions. This type of starvation diet will lead to nutritional deficits and you will have to take a number of supplements to just maintain the bare minimum intake of vitamins and minerals. According to the Mayo Clinic, rapid weight loss may cause gall stones. HCG also has some interesting side effects which include fatigue, irritability, headaches and male breast enlargement.

Due to the highly restrictive, and somewhat dangerous nature of this program, it is not designed to be followed for long periods of time which means that any weight lost is very likely to return. Even the maintenance protocol endorsed by some HCG websites in severe. One website recommends that when you gain more than 3 pounds over your goal weight, you should take a "Steak Day." This involves eating nothing for breakfast and lunch but having a large steak and apple for dinner. 

The main problem with this diet, and most other crash diets, is that it does not encourage any real lifestyle change and does not make an room for exercise. In fact, it's not even recommended that you exercise when following such a restrictive diet because your body will not have the fuel to perform the activity or recover properly.

The HCG diet will, doubtlessly, help you to shed the pounds at incredible rates. But, this is accomplished by essentially starving yourself which is not typically a recommended method of weight loss.