Protein, carbs, mushroom powders, fasting...a Q&A on nutrition fads

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Welcome to Sarah has questions. Today, we are talking

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nutrition. And if you're rolling your eyes thinking how confusing,

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I totally get it. If you're on Instagram, if you're on TikTok,

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there's a lot out there. There's mushroom powders. There's supplements.

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There's green powders. There's everything intermittent fasting.

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Good news. We have a real life nutritionist in studio today, so

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we're gonna get to the bottom of it and find out what our bodies

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really need. This is a great conversation. I'm Sarah

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King, and I have a lot of questions. What exactly

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happens when you orgasm physically? Will popping a knuckle or a

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joint give us arthritis? What can we learn from our poop? The

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size of your body doesn't necessarily indicate your measure of health. Yes.

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And what are your thoughts on that? Cleansing. Do we need to do anything

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special to our nether regions? In this

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show, I get to ask all these questions to WakeMed doctors

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who happen to know everything about everything. Sarah has

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questions. It's a production of Capital Broadcasting Company and Mix 101.5.

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It's presented by WakeMed. Today, we're talking

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new nutrition guidelines, and I have Marissa Robinson

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who's a nutritionist who works with corporate and community health with

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WakeMed. Welcome. Thank you. Thank you for having me. So when I think

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about nutritional guidelines, you know, I'm a child of the

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eighties. Yep. And so I think of, the food pyramid, which had the grains

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at the bottom and went all the way up to the fats at the top.

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And then when I was, still in high school, My Plate

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came out. Yep. And that was something that had to do with,

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like, portions, percentages on your plate. Mhmm. And there's

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even an app called my plate dot gov that can help you out with it.

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Yeah. And Michelle Obama was a big big proponent of this.

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Was. So let's go through what

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My Plate is because we all I mean, it doesn't matter what the food

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pyramid was. It was wrong. Right. So let's talk about My Plate. So My Plate

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was kinda created in, like, the early 20 tens ish. I think that's when it

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really sort of came out to the public. Really created as

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a way to make it easier for people to understand

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Mhmm. How they're supposed to eat because nobody could interpret the food pyramid.

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We all learned it, but this didn't make any sense. I really liked it because

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the bottom was carbs. And I was like, I can eat 8 pieces

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of bread Sure. For lunch. Yeah. Yeah. No. And I think, you know,

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carbohydrates are still really important. They always go through ebbs and flows

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where, oh, we're either demonizing fat or demonizing carbohydrates. Yes.

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Carbohydrates are still important on the My Plate, but it just gives a little

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bit of a better overview as to, okay,

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carbohydrates make up not just, you know, grains and

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breads and pastas, but they also are fruits and vegetables and

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beans and legumes. Yeah. And so carbohydrates are still important, but

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we are kinda maximizing, like, having fruits and

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vegetables, making sure that we are making half of our

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plate fruits and vegetables, but also still incorporating whole grains

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and then acknowledging, yes, protein still needs to be a really vital part of

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our plate. Dairy, if we're consuming dairy or dairy alternatives

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Okay. Still need to be really important. And it just gives us a better overview

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of, hey, fruits and vegetables, super important, but all of

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these things, we need greater variety of everything too. Well, my thing in in my

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house is eat the rainbow. Yeah. Yeah. If you have a brown plate Mhmm. You're

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not doing it right. Right. You've gotta have a colorful plate. Exactly. This is also

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a colorful diagram. Mhmm. So I

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wanna talk about well, you can see vegetables is the most. Yeah. And is that

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really any vegetables or any off limits? So no. So

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everybody kinda understands, thinks that corn, potatoes,

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things like that, they need to stay away from Okay. Because they're so high in

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carbohydrates. And that's true. They are higher in carbs than

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a broccoli or a carrot, for example. Grains. You'd put it in a

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veg. Right. So, well, there is a little variation. We can get into that later.

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Okay. But in general general terms, we divide vegetables

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into non starchy vegetables and starchy vegetables. Okay.

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The starchy ones are the ones I just mentioned, the corn and the potatoes.

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So we do wanna be consuming more of the non starchy

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vegetables just to, you know, help maintain our

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carbohydrate concentration and make sure our blood sugar staying stable.

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But both are still important. Both still have really important

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uses for us. Still tons of fiber, tons of vitamins. Okay. So having both is

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so great. I love that potatoes are good for you. They are. That's really a

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gift from allheart. The most versatile they're the most versatile vegetable, I really

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think. So And then when I think about fruits, I think about bananas. I mean,

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could I just eat bananas all day long and consider my fruit done

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right? Well, sure. So variety is still gonna be really important. Just like in

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your household, you're eating a rainbow, a variety of foods. Mhmm.

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Because we understand that the colors are important because they are

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different nutrients. They're called phytonutrients that are causing those different

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colors, coloring the foods, but then also doing really

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beneficial things in our body for us too. Like what? So Like

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blueberries, for instance. Right. We're always so good about blue. Yeah. So, I

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mean, honestly, there's a lot of food science terms here that I don't remember all

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off the top of my head. You didn't study and cram Smith?

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But we think about, like, tomatoes, for example. Mhmm. Lycopene in tomatoes,

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or there is a big thing for a long time about how, you know, red

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wine is so wonderful for us because the anthocyanins in red

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wine. Oh, anthocyanins sounds Greek. I know. I know. Right?

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So, so those are some of the examples

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of the types of phytonutrients. And, you know, I couldn't sit

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here and kinda directly line off exactly all the benefits,

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but that is sort of testament to, hey, these

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different, nutrients are included in different color foods,

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different food groups by color. And

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they have a tons of, you know, sort of antioxidant benefits in our body, anti

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cancer. They can help with heart disease, blood sugar control, really everything.

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Yeah. And a plate full of chicken nuggets and tater tots. They're not gonna have

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that. Right. Right. So they'll have some you know, there's some benefits there, but certainly

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not all of the the benefits that we might get from a colorful,

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varied plate, that does include a lot of different foods. Well

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and I wanna talk about dairy as well because I have friends. This one

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friend, she gets on me. Her name's Dani, if she's listening. She she's gotten

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on me for years about the fact I would she always would have low fat

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dairy in her. Yeah. And I'm always like, don't eat the low fat stuff. Just

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eat the normal stuff and eat less of it. But then I'm looking at the,

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guidelines here, and it says, move to low fat and fat free

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dairy. First of all, they don't taste

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good. But second of all, like, what's wrong with eating, like, whole

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milk and whole fat yogurt? Mhmm. Yeah. So good question. So the

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concern with full fat dairy comes from the saturated fat content in

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it. Saturated fat is found in all animal products, but

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in greater concentrations in full fat dairy, things like

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red meats, that's why we stay away from the red meat too.

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And so we're gonna get some saturated fat in our diet. It's totally okay. General

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guidelines are to less than 7% of your daily calories from saturated fat. Okay. But

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that being said, higher consumption of saturated fat

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leads to greater cholesterol, leads to greater risk of heart disease. And

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so if we're consuming dairy, which still has wonderful vitamin

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d, wonderful calcium, great protein for us, we

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should be choosing some of the lower fat options. So like, I totally understand

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skim milk looks very watery. It's the milk of ultra of

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milks. Yeah. Yeah. Yeah. Yeah. I mean, I think a lot of people would

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say it's not really milk. Yeah. But going for

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maybe a 1%, which is a little bit better. I think there's a different like,

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low fat milks taste very different than, say, non fat yogurts, for

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example. Yeah. Like, I think people can tolerate the yogurt a lot better than they

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can the milk Right. Or cheese sometimes. Because obviously, fat free cheese

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exists, 2% milk cheese exists. That makes me sad. It makes me

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angry and sad. Sure. And I can't eat any of it anyway. I'm lactose intolerant.

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Yeah. But, I was gonna ask you if you don't eat red meat, is

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it okay to then eat more of the saturated fat, the whole milk

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stuff? I mean, yeah. Maybe. I think there's there's a balance in general. Like, we

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say red meat no more than once or twice a week anyway. So people that

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do eat red meat are probably, you know, we do wanna limit it in

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general. Yeah. So there definitely is balance that can

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be struck between what you do consume more of more of.

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And serving sizes for cheese and things like that are probably a lot

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smaller than we might be consuming anyway. So just in

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general, like, it's absolutely okay to consume the regular full fat cheese.

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It's okay to have sour cream. It's okay to have ice cream from time to

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time. But it, of course, is. It doesn't matter how much we're eating and how

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frequently we eat it. What gets me about all these guidelines is the fact that

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it's, like, this many grams Mhmm. And this this often.

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And it's, like, I just wanna eat. Yeah. You know,

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so that's why I do the the rainbow thing. Mhmm. I'm, like, if my plate

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is colorful and it's mostly vegetables, I'm probably doing okay. Exactly. And I

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know protein's really important. I'm gonna get to a question about that Yeah.

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Later. Yeah. What's the biggest difference between My Plate and the Food Pyramid?

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Mhmm. So I think it honestly goes to what you were just saying is the

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food pyramid was really hard for people to kinda figure out, okay.

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I see this is I'm supposed to eat more of this. I'm supposed to eat

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less of this. But how does that actually play out in my daily food

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intake? And so the idea with the My Plate here is that not

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only should we be trying to make each of our meals look sorted

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to these proportions where, you know, the half plate of fruits and vegetables and then

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some protein and then some grains. But also, we can kinda break this

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down by how much of our daily eating should be fruits and vegetables.

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How much of our daily eating should be protein. Because we can sort of, you

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know, I think it helps to break it down by the meal. So it's really

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really easy no matter what you're consuming to take a standard

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sized dinner plate, try and fill it up with vegetables, try and fill it up

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with some amount of protein and then, you know, okay, I'm getting a well

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balanced breed meal. Yeah. Let's say I have,

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diabetes or heart health, heart health problems

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issues. Is the plate gonna change for those? So there's

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some adaptations that we can take. For example, people with diabetes,

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we might, be a little bit more judicious with what we say

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is in the grains category. Mhmm. Because for people that I work

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with, I kinda tell them, hey, grains don't necessarily have to be

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rice, doesn't necessarily have to be pasta. It could be we could

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say maybe this is just starches in general. Yeah. Like potatoes. Potatoes.

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We could put potatoes there. We could put maybe beans there so that we're still

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getting a higher carbohydrate food Uh-huh. That gives us those energy giving

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carbohydrates. But that might be a little bit more better, might be a little

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bit better for our blood sugar because they have those different nutrients. Because

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those are simple carbohydrate hydrates. Correct? So so there's a

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difference there. Okay. And so part of the My Plate is also make

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50% of your daily grains from whole grain sources.

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Mhmm. I always tell people, make as much of that whole grains as possible.

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Mhmm. So the difference is thinking about, like, a white bread, for example, which

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is a refined grain, a simple carbohydrate, because it doesn't have as much

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fiber, doesn't have as many nutrients, vitamins and minerals

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because they've been stripped away Mhmm. In the process of creating that

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carbohydrate, that grain. Versus whole wheat bread,

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the whole grain has stayed intact. It still has all its fiber, still has

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all its nutrients. And so that is gonna be a

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complex carbohydrate. Got it. And it's harder it takes longer for you to digest and

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so your blood sugar doesn't spike. Is that the whole idea? Essentially. Yeah. No. That's

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pretty much exactly it. Okay. Alright. Cool. Yeah.

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Are there things you don't like about the My Plate recommendations? And are is there

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anything that you any advice that you give that to your patients that's

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different from what the My Plate recommends? Yeah. So there's not really anything

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that I dislike, so to speak. The guidance giving about

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folks with diabetes, I actually tell that to most of the people that I meet

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with. Oh, interesting. Because, again, you know, the the grains, I think it can be

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grains slash starches. Whole grains are still really vital. They're still wonderful for us.

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But

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also, you know, it might not make sense for us to have a grain at

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every meal. Maybe it makes sense for us to have a starchy vegetable, or maybe

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we prefer to have beans. And then, again, you get more,

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greater variety of nutrients there. Mhmm. And your options just open up

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too. Yeah. And what if you're trying to lose weight? Mhmm.

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What what changes about your My Plate recommendations for that? Yeah.

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So tricky one. That is a tricky one. And it is very person to person.

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I would say, honestly, like, that's kinda the whole point of My Plate is it

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can be used for everyone regardless of what they're going for.

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Vegetables are obviously gonna be really, really important for folks that are trying to lose

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weight. Mhmm. We're getting wonderful fiber that's gonna help keep us full,

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more volume. So even if we are consuming fewer calories,

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we're still hopefully gonna feel a little bit fuller. Mhmm. So really focusing

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on the vegetables on our plate, maybe increasing the protein a little

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bit. So we might might adjust that dividing line between the

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protein and the grains, so that we're having a bit more protein rather

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than, a larger amount of Why does it matter that protein's

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replacing grains? Yeah. So when we are in a or

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trying to be in a calorie deficit, ultimately, the goal if we're

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trying to lose weight is to consume fewer calories than we're,

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expending. Mhmm. And so protein is gonna be something

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where it's really, really easy for us to lose muscle

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mass when we are in a calorie deficit. But, excuse

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me, but consuming more protein Mhmm. Really, really

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helps to make sure that we can try and maintain as much of that muscle

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mass as possible even when we're in a calorie deficit. Okay.

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So you'll always see, sort of, guidelines for weight loss, increase your

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protein, monitor really everything else. Gotcha. Yeah. And

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I'm seeing a lot online where that it's like, I'm supposed to be eating,

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like, what, like, a 1,000 grams of protein a day. Like, I don't know.

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Am I I feel like I'm supposed to just be, like, hanging chewing on the

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side of cows. Like, what what is what's the recommendations? I'm

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assuming they change as you go through life. They do. And I and I'm either

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the same for men or for women. Just talk protein for a second. Yeah.

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So the recommended daily allowance for protein,

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is point 8 grams per kilogram of body weight. And, of course,

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we here over here in the States use Pals. So it's Yeah. They do it

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a little bit differently. The King system with foots and things.

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Uh-huh. So that's the guideline. That being said, and then that's for

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most adults. It increases a little bit once we get I believe it's 60

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plus. So once we get a little bit older, having 1 gram

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per kilogram of body weight is what's recommended. Okay. That being

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said, a lot of people, myself included, believe those recommendations

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are a little bit low. Okay. More protein. There's been

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tons and tons of studies about how much protein can we eat.

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Is it safe for us to consume up to, like, 3 to

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4 grams per kilogram of body weight? And the resounding answer so

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far is yes. There's really, you know, no problem. We don't have concerns

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about kidney health, assuming we have healthy kidneys. But to say, Henry

248
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the 8th. Hello? He had gout. Yeah. True. You know? So, like, you know and

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gout is from protein. Correct? So a little bit different. Okay. Not

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my average cheese. Yeah. You have to go on that road. But I just know

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that eating meat a lot of meat is all I always thought it was, you

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know, up until recently, kinda unhealthy. Yeah. And that's

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where the types of proteins we consume really comes into play

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because we 100% can have a ton of protein every day from

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red meats and processed meats and full fat dairy. And, yeah,

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that might not be the best thing for us, but that's not necessarily because of

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the protein. It's probably from the saturated fat. Gotcha.

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So you so you want lean proteins Right. And, like, plant based

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proteins like tofu and beans and things like that Exactly. And cheese for those lucky

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people out there who can eat them. Yeah. Alright. And is there, any

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recommendation that has changed during your tenure in this field

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that has surprised you? That's a great question.

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You know, not really. But I think it always that's the thing I think

264
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about science is it's not so much the recommendations

265
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change because they don't change quickly at all. Yeah. But the trends

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change. So we think about, you know, it's

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the keto. We're we're keto right now. Everybody's keto. Everybody's ultra low

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carb. That's nothing new. No. You know, we used to have the South Beach, and

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we used to have Atkins. Or Atkins. I know. It really it I mean

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They just didn't brand properly. I don't know. It's I don't know what to say.

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Like Well, he also died because he had a bad heart because all he ate

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was me. I'm like, you were a little on balance there, doctor Atkins. Yeah. Yeah.

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And now here we are back on keto. But I am. Don't really well, we're

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actually it's funny. You made the transition for me. There are a lot of trendy

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diets Yeah. Out there right now, and top of the list is keto.

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So from what I've understood because I read a lot about, weight

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loss and anti diet stuff because I had an

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eating disorder at one point in my life, and I've always struggled with my weight.

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And so this is near and dear for me. Sure. And keto, from what I

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understand, was for epilepsy. Correct? It was. Yeah. Yeah. Yeah. An original. And it

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because it if you follow this diet, which I'm gonna ask you to explain here

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in a second, you would have less seizures. Mhmm. So what is keto,

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and where is it going wrong Yeah. Or right? Mhmm. And I I'm sorry. I

284
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came with a bias. Yeah. Well, you'll hear my

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answer here in a second. I feel like we're on the same page Yeah. But

286
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I could be wrong. Yeah. So, yeah, you're totally correct. So,

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keto, it wasn't called, you know, the ketosis or whatever. Wasn't called

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keto initially. That's sort of the rebranding that's occurred. But just being on an

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ultra low carbohydrate diet has been proven to reduce seizures in children. And so that's

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kind of the origins of it. Mhmm. And so that's kinda the

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origins of it. Mhmm. It's still very, very successful for

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that purpose. Great. But then, of course, people caught on. They were

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like, okay. So if I eat very, very low

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carbohydrates, then I'm gonna go into ketosis and then

295
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I'm gonna lose weight. Right? Mhmm. You know, that's one of the things that's all

296
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that matters in this world. Exactly. Yeah. Exactly. Same page.

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And so then people just got sort of

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word-of-mouth, and then people started studying it more. And

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then, of course, now in the age of social media, we have influencers who are,

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you know, going on. Doctors or nutritionists. Exactly. Exactly.

301
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People that are, you know, only kinda using their own information and their

302
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own anecdotal infer, experiences Yes. To guide

303
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what they're telling other people. Right. And it worked for me, so it must be

304
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good. Exactly. But there's so much more. Like, even during COVID,

305
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anecdotal evidence was going around, but, like,

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it it was still no matter how many people told you, that's still an insanely

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small amount of people versus the number of people on this planet.

308
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Exactly. Yeah. Exactly. So so keto is just low

309
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carbs. You don't eat sugar. You don't eat any kind of carbohydrates at

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all. So it's ultra low carbohydrate. So to so it

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doesn't necessarily mean no carbs. Okay. It's very very hard to be on a

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completely no carbohydrate diet. So I think the

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general term the general recommendations are if you're going to be in ketosis, meaning your

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body is no longer primarily using

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ketosis, meaning your body is no longer primarily using carbohydrates

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as its main energy source, it switches over to using fat as its main

317
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energy source. Then if you're gonna go into ketosis, you need

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to be consuming something like less than 50 grams of carbohydrates a

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day. And how many should you have a day roughly? For the average person, it's

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far higher than that. I would say, you know, probably the average person's 250 grams

321
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daily. Okay. So that is substantially lower. It is. And

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and so, basically, they consume this ultra low carb diet.

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They are consuming some amounts of carbs, but they would choose, you

324
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know, vegetables which are lower calorie,

325
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lower carb. So they're still getting some of those carbs

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and they're still getting a little bit of fiber, but really just not much at

327
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all. What's the danger? Right. So it really comes from just, you know,

328
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very little fiber. Fiber is wonderful for

329
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our digestive system. And so we do, sort of, have a lot of concerns about,

330
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okay, these folks are consuming very little fiber. Mhmm. Does that put them at

331
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risk for, you know, things like, colorectal cancers or

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different types of digestive disorders later on down the line? That's a

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main concern. Mhmm. But we also have to think about where are they

334
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getting their other nutrients from. Yeah. And because a lot of them,

335
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obviously, are consuming higher saturated fat proteins.

336
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Yeah. And because they're having a this very high fat diet, They

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will consume some healthy fats, but probably a lot of a

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greater concentration of those saturated fats too. Mhmm. And so we'd worry

339
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about heart disease and and sort of other conditions that,

340
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that might be of concern. We'll be right back because you know I have

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more questions.

342
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And so is the same kinda true for the paleo? Paleo diet is

343
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the pit what is the paleo diet just quickly? So it's essentially, like, the

344
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hunter gatherer Yes. I mean diet? I mean, it's it's, like, from my the

345
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paleolithic. That's the word I was looking for. Yeah. And I love that they're, like,

346
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that's how we're supposed to eat. And I was like, yeah. People's life expectancy was,

347
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like, 30. Yeah. Was, like, 30. Yeah. There's a lot of things

348
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we were supposed to do that we're no longer doing for good reason. Really ideal?

349
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Yeah. So isn't it kinda similar to keto? So it's not necessarily, but it only,

350
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it's not as

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restrictive with the carbs and, like, forcing the fats. It's just saying, okay,

352
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you're only consuming these foods that we could otherwise get

353
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from the the the ground. You know, if if industrial

354
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farming was not ever created They're practicing for the apocalypse. Apocalypse.

355
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Yeah. I mean, yeah. I I would say that's a good good description. I was

356
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recommended intermittent fasting Yep. Once. Yep. And,

357
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I was kind of insulted. So I'm like, I don't I

358
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don't know. I have issues with people telling me to lose weight. So what what

359
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intermittent fasting? Talk about that. Mhmm. So it's exactly what it sounds like. It

360
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is this idea where, we cert only eat.

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We designate ourselves to a certain eating eating window, and we can only consume

362
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calories during that time frame. So a lot of people will do,

363
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the, it's like, 16:8 is the common one where 16

364
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hours off, 8 on. Exactly. Yeah. So no eating for 16. Mhmm.

365
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And it's just basically creating calorie deficit by starving yourself during that time.

366
00:22:20.315 --> 00:22:24.035
Right? Exactly. And then what are the negatives for that? So a lot of research

367
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is being done on intermittent fasting right now, so we'll kinda see. But I

368
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think a lot of things we might be concerned about is for folks

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with, some people who have diabetes might

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experience hypoglycemic instances where their blood sugar is lower than

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it should be. For those people, intermittent fasting might not be for them

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because we don't want them to fast if they are in a low blood sugar

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state. Mhmm. So but for the average person, it tends to

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be okay. I would I would say as diets or diet patterns

375
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go Okay. Intermittent fasting is maybe one of those that's a little

376
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bit better, so to speak. Uh-huh. But that being said,

377
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it also really matters too not just how long you're eating, but

378
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what you're consuming during those hours. Right. So the food you're consuming

379
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during that time is still really, really important to get balanced. You mean I can't

380
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eat a dozen Krispy Kreme? That's not really gonna work so well. That's not really

381
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how that works. But that's what happens when you don't have something. You you you

382
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restrict yourself. You're like, oh, god. And then your body takes over, and you're you

383
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lose control. Yes. No. I always tell people straight up whenever I start

384
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meeting with them, hey. I'm not the dietitian that's gonna tell you you cannot

385
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eat these foods. I want you to eat everything. I eat everything. I want

386
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that for you. I want you to enjoy food, but we're gonna find some balance.

387
00:23:36.310 --> 00:23:39.350
We're gonna talk about what can we add rather than what can we take away

388
00:23:39.350 --> 00:23:42.985
from your diet. I have I might need your card after this. Come chat with

389
00:23:42.985 --> 00:23:46.825
me. I will. This one, I think, has always been a favorite of

390
00:23:46.825 --> 00:23:50.425
mine, the blood type diet. Because first of all, it's

391
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I mean, it it is intriguing because we do have different types of blood. Yeah.

392
00:23:54.710 --> 00:23:58.470
As a lactose intolerant person, as a type b on this diet, I have read

393
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this book. Mhmm. I'm supposed to eat a lot of dairies. Funny how that

394
00:24:02.070 --> 00:24:05.910
works. Funny. Yeah. A terrible idea for me. So I'll give the

395
00:24:05.910 --> 00:24:09.695
shortest synopsis. The blood type diet is you are supposed to eat certain

396
00:24:09.695 --> 00:24:13.295
food profiles for your different blood type. Right. So what do you think about this

397
00:24:13.295 --> 00:24:17.055
diet? I mean, there's there's no research behind it. Like, there's really no science.

398
00:24:17.055 --> 00:24:20.735
I've these things always come out all the time where it's personalized. It's

399
00:24:20.735 --> 00:24:23.860
gonna be for you. And then you do a little bit bit deeper digging, and

400
00:24:23.860 --> 00:24:26.659
it's like, this isn't personalized. This isn't for me. I mean, you would have to

401
00:24:26.659 --> 00:24:29.380
eat a ton of lactose. Like, that's not gonna work for you. I would lose

402
00:24:29.380 --> 00:24:33.140
weight, but it'd be painful and gross. Awful. Yeah. Horrific. You'd be so ill. Oh,

403
00:24:33.140 --> 00:24:36.980
it'd be horrible. The Mediterranean diet, I'm a fan of this

404
00:24:36.980 --> 00:24:40.705
diet. Yeah. So talk about that. Me too. So the Mediterranean

405
00:24:40.925 --> 00:24:44.145
diet is essentially guiding your

406
00:24:44.765 --> 00:24:48.605
food consumption based off of, cultures

407
00:24:48.605 --> 00:24:52.445
in the Mediterranean surrounding the Mediterranean Sea Mhmm. And trying

408
00:24:52.445 --> 00:24:56.180
to mimic the way that they eat. Because there was some research years

409
00:24:56.180 --> 00:25:00.020
years ago about how these people are living longer despite

410
00:25:00.020 --> 00:25:03.780
the fact that they might not have as much access to health care as other

411
00:25:03.780 --> 00:25:07.080
people do. Interesting. Okay. So there were definitely they were seeing some associations

412
00:25:07.460 --> 00:25:10.440
saying, okay. Well, maybe it's related to the food they eat.

413
00:25:10.875 --> 00:25:14.575
So diet heavily surrounds, healthy fats.

414
00:25:14.635 --> 00:25:18.075
So things like olive oil and nuts and seeds, fatty

415
00:25:18.075 --> 00:25:21.595
fish, which they have in abundance. Sure. More so than

416
00:25:21.595 --> 00:25:25.410
perhaps we do in a landlocked area. It's like salmon and mackerel and things like

417
00:25:25.410 --> 00:25:29.250
that. Yeah. Exactly. So they focus a lot on that. They also do a

418
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ton of plant based foods. So lots of vegetables, lots of fruits,

419
00:25:33.730 --> 00:25:37.170
beans, more plant based proteins, less animal

420
00:25:37.170 --> 00:25:40.785
proteins. Yeah. And they also consume full fat dairy. So

421
00:25:40.785 --> 00:25:44.145
that's something to add on there. Yeah. If I could eat dairy, I'd be eating

422
00:25:44.145 --> 00:25:47.825
so much. Uh-huh. Oh my god. Alright. So I'm gonna do

423
00:25:47.825 --> 00:25:50.385
some kind of well, I guess, let's just move on to one more diet, then

424
00:25:50.385 --> 00:25:53.365
I wanna give you some quick quick fire. Yeah.

425
00:25:55.180 --> 00:25:58.940
Oh, gosh. There's so many here to choose from. Noom. Do you know about

426
00:25:58.940 --> 00:26:02.620
Noom? I do. Yeah. Talk about that. Yeah. So it's kinda the

427
00:26:02.620 --> 00:26:05.980
idea of it's it's not really reinventing the

428
00:26:05.980 --> 00:26:09.485
wheel, but it is giving you, you know, the likes

429
00:26:09.485 --> 00:26:13.184
considering, like, a Weight Watchers. It's similar to a Weight Watchers approach

430
00:26:13.245 --> 00:26:16.765
in that you're still kind of guided in, hey, here's what

431
00:26:16.765 --> 00:26:20.605
you should eat, can eat. But just like Weight Watchers, it does give you it

432
00:26:20.605 --> 00:26:24.300
doesn't do the points. Mhmm. But it does say, hey, these options are on the

433
00:26:24.300 --> 00:26:27.920
table for you. You don't necessarily have to be super restrictive.

434
00:26:28.300 --> 00:26:31.820
Mhmm. That being said, they do still, you

435
00:26:31.820 --> 00:26:35.580
know, track your weight. They do still do some of

436
00:26:35.580 --> 00:26:39.340
those things. They give you calories. Like, in how many you're supposed to have

437
00:26:39.340 --> 00:26:42.325
a day. Exactly. Yeah. May not necessarily be super

438
00:26:42.784 --> 00:26:46.065
personalized to you. What bothers me about Noom is that, you know, they do the

439
00:26:46.065 --> 00:26:49.585
psycho psychological thing. Like, why are you eating at night? Why are you eating when

440
00:26:49.585 --> 00:26:53.105
you're sad? Right. And that's all great to to get to dive into. Yeah. But

441
00:26:53.105 --> 00:26:55.980
what I don't like is that they call it not a diet. Yeah. And it

442
00:26:55.980 --> 00:26:59.740
is a diet. It's a 100% a diet. It is. Yeah. Yeah. Because they lean

443
00:26:59.740 --> 00:27:03.500
into the mindful eating piece, which is wonderful. Yeah. Absolutely. Really, really helpful.

444
00:27:03.500 --> 00:27:07.340
Absolutely. But they're they're doing it wrong. Yeah. Because that's the whole point of intuitive

445
00:27:07.340 --> 00:27:10.965
eating is to not do the diet after this. Eating. Oh, man. I I

446
00:27:10.965 --> 00:27:13.205
wish I could talk to you for 2 hours. I have so many things to

447
00:27:13.205 --> 00:27:17.044
say. Alright. I'm gonna skip a couple of these other ones. Let's go to, some

448
00:27:17.125 --> 00:27:20.725
3 quick fires. 1 Sure. I keep seeing on Instagram mushroom powders

449
00:27:21.044 --> 00:27:24.870
Mhmm. Mhmm. And for, like, coffee. What's what's going on with these? Honestly, I don't

450
00:27:24.870 --> 00:27:28.470
know. It's it's one of those things that's just kinda crazy and out there. But,

451
00:27:28.870 --> 00:27:32.630
mushrooms are good for you. They have they have good nutrients in them. Putting them

452
00:27:32.630 --> 00:27:36.405
in coffee doesn't really seem to really do anything different. I it

453
00:27:36.565 --> 00:27:39.605
doesn't say I I haven't tried them, I'll be honest. But it doesn't really sound

454
00:27:39.605 --> 00:27:43.385
that great. If you wanna get more nutrients by putting those in,

455
00:27:43.605 --> 00:27:47.445
great. But just know that you're probably spending a lot of money and maybe

456
00:27:47.445 --> 00:27:50.850
not getting that much more benefit. Yeah. Well, you could just just go buy a

457
00:27:50.850 --> 00:27:52.330
thing of mushrooms and eat those at home. Freaking mushrooms. Yeah. How about green powders?

458
00:27:52.330 --> 00:27:55.370
Because I see, athletic greens is what I hear a lot about. Yep. And it

459
00:27:55.370 --> 00:27:59.130
sounds great. All your nutrients in 2 scoops. Yeah. And you don't have to worry

460
00:27:59.130 --> 00:28:01.150
so much because it does seem,

461
00:28:03.795 --> 00:28:06.675
like I said earlier, you gotta count all the grams. You gotta make sure you

462
00:28:06.675 --> 00:28:09.315
get this in and this in. And it it would be nice to just scoop

463
00:28:09.315 --> 00:28:11.875
it into a drink. Yeah. Sure would be, which is why people do it. They

464
00:28:11.875 --> 00:28:15.635
want the convenience. They believe that they can maybe not eat as many

465
00:28:15.635 --> 00:28:19.470
fruits and vegetables by doing those. And just chugging it down. Yeah. And that's

466
00:28:19.470 --> 00:28:22.690
the thing with all supplements is that we kinda understand

467
00:28:23.310 --> 00:28:26.670
that when supplements are added to a powder or something like

468
00:28:26.670 --> 00:28:29.970
that, our body may not absorb and utilize

469
00:28:30.030 --> 00:28:33.870
those vitamins or minerals as well as it does when we're

470
00:28:33.870 --> 00:28:37.645
getting those same nutrients from food. Because in food, those

471
00:28:37.645 --> 00:28:41.405
vitamins and minerals interact with other vitamins and minerals. Kinda like beans and rice.

472
00:28:41.405 --> 00:28:44.945
Right? Like, beans and rice together make a protein Exactly. But not alone.

473
00:28:45.165 --> 00:28:47.725
Right. Interesting. Complete protein. Yeah. Yeah. So

474
00:28:48.880 --> 00:28:52.560
yeah. Okay. And then this one, I'm really curious because we do seem to be

475
00:28:52.560 --> 00:28:56.400
a lot on the same page here. Cleanses. Gotta love a

476
00:28:56.400 --> 00:28:59.780
cleanse. Oh my gosh. Yeah. A really expensive

477
00:28:59.840 --> 00:29:03.675
laxative. Yes. That's a pretty easy way to sum it up. Yeah.

478
00:29:03.675 --> 00:29:07.195
Yeah. And then as soon as you start eating food again Mhmm. Everything goes back

479
00:29:07.195 --> 00:29:10.875
to normal. Yeah. You just lose a lot of water weight, but it's a unhealthy

480
00:29:10.875 --> 00:29:14.690
process. You could be dehydrating yourself. And, yeah,

481
00:29:14.690 --> 00:29:18.290
you're gonna cleanse your body. You're gonna feel it. Yeah. And you're

482
00:29:18.290 --> 00:29:22.050
maybe gonna feel okay afterwards, but it's really just you've lost water weight

483
00:29:22.050 --> 00:29:25.730
and there's there's really nothing that's gonna stick with you. Okay. And you mentioned and

484
00:29:25.730 --> 00:29:29.455
this is something I've read the book on this too, intermittent fasting.

485
00:29:29.455 --> 00:29:32.115
Yeah. Not intermittent. I'm sorry. That's not the right word.

486
00:29:33.135 --> 00:29:36.975
Intuitive eating. Mhmm. I'm a fan of intuitive eating. Yeah. And I've had I

487
00:29:36.975 --> 00:29:39.695
have spent a lot of time working on that as someone who had an eating

488
00:29:39.695 --> 00:29:42.975
disorder Oh, yeah. Where I couldn't trust my body and I learned to ignore my

489
00:29:42.975 --> 00:29:46.600
hunger cues and things like that. So talk about what are your thoughts on that?

490
00:29:46.600 --> 00:29:50.440
I'm curious. Yeah. So I think intuitive eating, I, you know, use a lot

491
00:29:50.440 --> 00:29:54.120
of those practices when I'm working with patients myself. It

492
00:29:54.120 --> 00:29:57.960
is definitely focused much more on how does your body feel around

493
00:29:57.960 --> 00:30:01.615
food. Mhmm. Puts all foods on the table. It is neutralizing all

494
00:30:01.615 --> 00:30:04.975
foods. So There's no bad foods. There's no bad foods. There's no good

495
00:30:04.975 --> 00:30:08.815
foods. They just serve different purposes in our body. Yeah. And it gives us

496
00:30:08.815 --> 00:30:12.299
the opportunity to eat foods in a way that feels good for us. We're

497
00:30:12.299 --> 00:30:15.760
honoring our hunger cues. So we're trying to eat when we're hungry,

498
00:30:16.059 --> 00:30:19.419
pay more attention to those Yeah. Because we it's easy to lose it. Oh, yeah.

499
00:30:19.419 --> 00:30:23.100
And then we're trying to stop when we're full. So it does kinda naturally encourage

500
00:30:23.100 --> 00:30:26.755
us to avoid, sort of, eating

501
00:30:27.055 --> 00:30:30.815
beyond satisfaction, overeating, but it also makes sure we're eating

502
00:30:30.815 --> 00:30:34.015
enough and kinda takes away some of that judgment that we put on food. Which

503
00:30:34.015 --> 00:30:36.655
is so hard. I mean, I'm so sick of people who tell, oh my god.

504
00:30:36.655 --> 00:30:39.990
I'm being bad. I'm getting french fries. Oh, yeah. I'm like, would you stop and

505
00:30:39.990 --> 00:30:43.750
just eat the freaking french fries? Enjoy them. Yeah. They're french fries. They're delicious.

506
00:30:43.750 --> 00:30:47.590
Just don't eat them every day. Sure. Yeah. Okay. If somebody wants to see a

507
00:30:47.590 --> 00:30:50.150
nutritionist Mhmm. How do you go about doing it? Do you need to go through

508
00:30:50.150 --> 00:30:53.830
your, primary care and get a referral? Can I just can I just go

509
00:30:53.830 --> 00:30:57.274
in and see you? Yeah. So it kinda depends who you're seeing. At

510
00:30:57.274 --> 00:31:01.034
WakeMed, they require physician referrals just to make sure that all

511
00:31:01.034 --> 00:31:04.635
is covered, under your insurance plan. So getting a

512
00:31:04.635 --> 00:31:08.360
physician referral, talking to your primary care doctor saying, hey. I wanna see a

513
00:31:08.360 --> 00:31:12.120
dietitian. If you're meeting with WakeMed outpatient nutrition, you can just

514
00:31:12.120 --> 00:31:15.720
sign up on the MyChart app. So it's super convenient. Ultra

515
00:31:15.720 --> 00:31:19.400
processed foods are coming under the gun. They are. And I understand that to

516
00:31:19.400 --> 00:31:22.835
mean, like, Lays and Cheetos and anything that's, like, you know,

517
00:31:22.835 --> 00:31:26.515
fluorescent colored. But, also, from what I understand, a lot

518
00:31:26.515 --> 00:31:30.195
of the oat milks and, almond milks

519
00:31:30.195 --> 00:31:33.895
and the fake cheeses Yeah. And as someone who's lactose intolerant

520
00:31:34.035 --> 00:31:37.279
and has no choice, am I gonna die? No.

521
00:31:38.940 --> 00:31:42.620
No. No. No. No. But yes. They would make you believe that you were.

522
00:31:42.620 --> 00:31:45.919
Yes. It is. It's it's processed foods, ultra processed foods.

523
00:31:46.700 --> 00:31:50.240
So the way I kinda clarify it for people that I work with is

524
00:31:50.705 --> 00:31:54.385
there are different levels of processing, and there's also different nutrients that go

525
00:31:54.385 --> 00:31:58.085
into processing. So, yes, some ultra processed foods

526
00:31:58.465 --> 00:32:01.825
have tons of added sugar. They have sodium added. They have lots more

527
00:32:01.825 --> 00:32:05.640
saturated fat. And so those are the types of processed foods that we

528
00:32:05.640 --> 00:32:09.080
would want to limit. I see. Just like we would wanna limit a higher

529
00:32:09.080 --> 00:32:12.840
saturated fat, you know, meat. Meat is not ultra processed, but it's still

530
00:32:12.840 --> 00:32:16.665
higher in saturated fat, and we would still wanna limit it. Right. Okay. But there

531
00:32:16.665 --> 00:32:20.285
are lots of ultra processed or more processed foods that,

532
00:32:20.665 --> 00:32:24.105
as you said, the oat milk or protein powder, baby

533
00:32:24.105 --> 00:32:27.945
formula, all of these are ultra processed if we're gonna use their

534
00:32:27.945 --> 00:32:31.510
own verbiage. But But we obviously understand that these are essential

535
00:32:31.669 --> 00:32:34.309
they have essential nutrients Especially the baby formula. Yeah.

536
00:32:35.350 --> 00:32:38.490
There's a million reasons to use them. And so it's all just

537
00:32:38.950 --> 00:32:42.735
clarifying, and it's a gray area that people don't people like black

538
00:32:42.735 --> 00:32:45.815
and white. Nutrition is never gonna be a black and white thing. Oh my god.

539
00:32:45.815 --> 00:32:48.655
I could talk to you forever. Thank you so much for coming in today. Thank

540
00:32:48.655 --> 00:32:52.415
you for having me. Even keeled, and I I just think that you're a

541
00:32:52.415 --> 00:32:54.515
great nutritionist. Thank you so much. You're welcome.

542
00:32:58.000 --> 00:33:01.680
You don't need me to tell you. If something sounds too good to be

543
00:33:01.680 --> 00:33:05.300
true, it probably is. My mom's told me that a 1000000 times.

544
00:33:05.440 --> 00:33:09.040
Well, keep it in mind as you surf around the web and surf around

545
00:33:09.040 --> 00:33:12.855
social media, if this conversation we had today leaves you thinking that you might

546
00:33:12.855 --> 00:33:16.294
wanna meet with a nutritionist, well, check your insurance. It could be part of your

547
00:33:16.294 --> 00:33:20.054
coverage already. My guest was Marissa Robinson. If you like this

548
00:33:20.054 --> 00:33:23.255
episode, please pass it on. Just hit that share button and send it along to

549
00:33:23.255 --> 00:33:27.062
a friend. And if you feel so inclined, leave us a 5 star review. It

550
00:33:27.062 --> 00:33:29.322
helps people find us. See you next time.