Debunking Dieting Myths (part 2)


>>JANNELL
MacAULAY: Great. Thank you. All right, Dr. Scott, I
am going to give you the next one and we will
pass it down the line. The first question is what
exactly is a fooup food? I know that’s —
a superfood? I know that’s a
buzzword in nutrition. What would you say is a
superfood, and what would be your pick of
superfoods, then we can go back down the line and
get back to Dr. Schvey.>>JONATHAN SCOTT: I
think this is something great that the media has
really publicized and brought to everybody’s
attention, but there is really no definition of
what a superfood is. I think that’s important
to understand, especially as we begin talking about
how what we eat and our overall food patterning. It’s more about the whole
rather than the individual part. So to single out a certain
food and say blueberries are a superfood because
they are really high in antioxidants, and peoples
eyes just start glazing over when you start using
words like antioxidants. And then the
interpretation of the antioxidants. Well, did you use one
testing methodology versus another? People are always going to
be able to pick holes in them. So I would steer clear
from the “superfood” as it unfortunately just feeds
into the media’s craze and the feeding into all of
the misinformation and confusion that’s
really out there. So my superfood would
be a whole food, like a blueberry or a nut. That would be
my superfood.>>JANNELL MacAULAY:
That’s great. Thank you. Do you have any idea —
what would be your — I mean, I like that idea. Instead of thinking of
it as superfood, a whole food. I think if everyone
understands what we mean by whole food, so
something that would not have been processed. Think of it as close to
its natural form would be a whole food. So if we are talking those
types of superfoods, what other types of foods would
you categorize — put into that category?>>If I had to pick one,
I would say salmon. Great-tasting fish,
healthy, has the owe mega 3 fatty acids, so if I had
to pick a superfood that was whole. The other one I was going
to suggest before you mentioned that is the
super-rich dark chocolate with at least 70% cocoa. That may not completely
satisfy your sweet tooth, but it does have, I think,
beneficial properties to it. I see somebody shaking
their head saying no. But I actually feed this
to my 3-year-old, and she loves it. When she is having a sweet
tooth and is craving something chocolatey, I
give her the dark cocoa chocolate.>>I don’t think I could
come up with anything better than
dark chocolate.>>I agree.>>So my contribution to
the superfood conversation is I think a superfood is
any somewhat healthful food that you enjoy. I think it does not do
much good for any of us to sit up here and espouse
certain foods that you don’t actually like. I remember I was working
with a patient, she had been hearing Greek yogurt,
it’s all the rage, packed with protein, it’s
a great superfood. She is like I
hate Greek yogurt. I don’t know what
to do for breakfast. Everyone is telling
me Greek yogurt. I don’t like it, I am
not going to eat it. I think finding a food
that is not processed, that is whole, as Dr.
Scott said, that you enjoy, that becomes your
very own superfood.>>That’s a great answer. I think a lot of people
would probably pick chocolate, though; right? Okay. One last question that we
will take down the line because I know we probably
have a lot of parents in here. You know, one of the
common things we hear all the time is my kid will
not eat veg tabilitys. They won’t eat
fruit or vegetables. They only eat
chicken nuggets. They only eat
macaroni and cheese. I hear that all the time. I have found personally
one of my tricks with my children is being
ownership and fun into the process. So I will take my daughter
grocery shopping and tell her we are going to pick
a green vegetable today, then we are going to find
a creative way to cook it together. When she has that
ownership and we also play a game with it, I find
that she — it’s part of the process. So that has been worked in
my family to get my kids to eat a little bit
more vegetables. Do you have any other
tips or tricks for kids?>>Sure. So full disclosure, I do
not have children, but I do have two nephews,
and I do also work with children, so hopefully
that gives me a little bit of credibility. One piece of advice that
I would have is really avoid using food bribery. And I see that all the
time, of if you have a few bites of broccoli, then
you can have your pudding for dessert. If you have just a few
carrots, then you can have a popsicle. And that creates this
relationship with food very early on that we
see being perpetuated up through adolescence and
adulthood wherein certain foods are demonized and
viewed as punitive, and then certain foods
become very rewarding. So we actually see from
a lot of longitudinal research that using that
sort of food bribery — and again, I am not a
parent, so I can’t imagine how tough it must be to
try to get a picky child to eat vegetables. But if there are ways of
avoiding saying things like you could have your
dessert once you eat that, that’s sort of my one big
piece of advice about that topic.>>That’s a good one.>>One of the things
that I suggest is having children grow things. If they grow it or they
help grow food, they are more likely to eat it. And also cooking as well,
getting them involved in prepping food. Prepping and cooking,
children as young as two can help with washing
fruits and vegetables and helping put food
on the table. And the data does show
that if children are involved in growing and
preparing the food, they are more likely to eat it.>>So when I worked with
pediatrics, when I was doing clinical nutrition,
I did not have children. And I, you know, used the
standard advice to work with children who
are picky eaters. Now I am a mom. I have a three-year-old
and one-year-old, and now I have a completely
different perspective on things. So speaking about growing
food, I will tell a little story about my daughter. She helped me plant some
cherry tomato plants this summer, and as the plants
began to grow, she was fascinated watching the
blooms turn into little tomatoes and then the
tomatoes were green, and she knew I can’t
pick them yet. When they turned red,
she would gobble them up faster than I could
collect them for our salad for dinner. She would go out there
and just eat them. When I took her to the
grocery store and showed her the same exact cherry
tomatoes in the package, she says, eww, I
don’t like those. I am like you have to
sometimes think like a three-year-old. I am like these are the
exact same things you grew and were eating like
candy over the summer. Now you are telling me
you don’t like them. Once I explained these
were the same things, she kind of understood. One bit of advice and
something I try to do now personally is to respect
the likes and dislikes of your children. Nobody in this room likes
every vegetable that’s ever grown. I can’t stand okra. Why you would want to eat
something slimy is beyond me; right? I don’t care how
healthy it is. If it becomes a superfood
one day, it’s not going in this body. Yuck; right? But I am an adult, so I
know I don’t have to eat okra; there are other
things I can eat. I think it’s important to
respect your children’s likes and dislakes. There are things probably
that your children love in the vegetable category. If they happen to love
carrots and you feed carrots to them almost
every day, that’s better than nothing. So I think it’s really
important to respect that with your children. Obviously, there are some
limits to that because children are very clever,
and once they get tuned into that, they might say
that, you know, I just don’t like anything,
mommy, so therefore, I don’t have to eat
vegetables; right? One other example. When I was a child, I
didn’t like vegetables that were cooked because
once they were cooked, the texture changed, and it
was really the texture that I did not like. I would eat the same exact
vegetables raw, but I didn’t like them when my
mother boiled them in a pot of water and
made them all mushy. So finally, I was able to
convey that to my mother when I was probably about
six or seven years old, and she started separating
my vegetables so that they were crispy and crunchy,
and I would eat them. Cook them, no way. Raw, thumbs-up. So I think sometimes it’s
just getting tuned in to your children, kind of
trying to think like a three-year-old or a
six-year-old, and honoring their likes and dislikes.>>JONATHAN SCOTT: I am
not a parent yet, so I won’t try to pretend to
tell parents how they need to do their jobs. But I do find that with my
four nieces, as everyone has said, getting them
involved is certainly very helpful. And presenting things in
ways that are fun to kids, too, whether it’s a
pattern on their plate or different combinations of
food that’s very visually appealing to them. We know that we
eat with our eyes. If that piece of broccoli
looks limp and not green, an off-brown color, if we
are snubbing our nose at it, our kids are
certainly going to do it. And we also find, too, we
have our four nieces, that modeling also
helps as well. So if we have on our
plates those same foods and we are eating them,
they seem to be more likely to try them. Now, whether or not they
are just trying to be on good behavior because
there’s some reward on the backend from them if we
tell their mom and dad that they behaved, that
may be the case, but that’s at least what we’ve
found has been helpful for us.>>So a lot of the tips
that I give for children have already
been provided. I have five nieces and
nephews five and under, so this is like that phase of
life that’s really — you can have a huge impact
on the way they eat. And it’s funny because
anytime I call them or FaceTime with them, they
are so excited to talk to me about food, so clearly
the dietitian aunt has worn off. But I think one of the
big things I’ve seen is just making food fun,
whether it’s growing it, cooking it, et cetera, and
I was going to mention modeling, and of course,
you know that’s what happens when you are at
the end, everything has been mentioned. But just combining being
a role model, but also making it fun factor. Figuring out what
works for each kid. My one nephew
loves to be fast. He loves race cars and
lightning McQueen and this and that. So therefore, we tell
him — and you know, there’s smidgen
white lies. Clearly if he eats the
carrots, he is not going to be faster
that afternoon. He thinks that. So it’s like well, you
know, these superheroes, they eat their fruits
and vegetables. So then he
gobbles them up. And you know, for my
nieces, it’s like they love long Rapunzel hair. So we tell them if they
get their good nutrition, they are going to have
that really long hair. They are very
excited about it. You know? So I think figuring out
what works for them to get them excited about the
food that they are eating, whether it’s different
colors on the plate. I always make funny faces
with the foods with the kids, so whether it’s like
you can make eyes with eggs and then a mouth
that’s like all the veggies or something. So I think that just
making it fun and getting them involved. And for each kid that
might be different. Maybe one kid is really
excited to be in the dirt and plant stuff but not
excited to be in the kitchen, but another
kitchen might be excited to be in the kitchen
and not dirty. So I think just really
making it fun and figuring out what works for
each individual kid.>>JANNELL MacAULAY:
That’s great. Great tips. All right. At this time, I’d like to
open up for additional questions from
the audience. If you have a question
for one of our panelists, please raise your hand,
and a microphone will be brought to you. As a reminder, please
speak clearly into the microphone as this event
is being broadcast throughout DLA. I think there’s a
question back there. Yep.>>So weight is not
the only index; right? What are some other ones
that are accessible to people on a regular basis
to get feedback that you would recommend? Heart rate, blood
pressure seem to be ones we can get here
in the building.>>Yeah. I did weight management
research for a long time, and we would have people
that were frustrated that they didn’t meet their
goal weight, and we would always encourage them just
how do your clothes fit? How are you sleeping? What’s your energy like? These are things you don’t
even need a machine or equipment to get
that feedback. And then there’s also
certain things that might require another step,
such as blood pressure or whatnot. And I’ve always
encouraged — it depends for the person what they
are most excited about. I have had patients that
were on ten medications, and after losing some
weight, they were on five. I mean, that’s a —
whatever means a lot to you in terms of your
indicators of health, there’s many of them. It’s not just the scale.>>JANNELL MacAULAY:
Anyone else?>>I would add as well
just, you know, are you able to do the activities
that you enjoy? You know, I mean, when I
look at the gambit of, you know, age groups that I
have dealt with, a lot of times you don’t see people
until suddenly they can’t go on that hike that they
used to enjoy doing. They can no longer,
you know, carry their grandchildren
up the steps. So they start to realize
there’s something not right here. So I think looking at the
activities that you enjoy and are you still able to
do those things that make you happy. spooej I have a question. I like to eat oatmeal
in the morning. As most of you know, Dr.
Oz keeps throwing out steel-cut oatmeal. What is the real
difference — I find it much more difficult
to prepare. What is the real
difference, and is it worth going with
steel-cut oatmeal?>>JONATHAN SCOTT: I can
certainly appreciate the time factor. I will give you
one quick recipe. I take one part steel-cut
oats, one part plain oats, one part plain Greek
yogurt and so I milk. Mix it up in a container,
let it sit overnight. It will absorb all the
liquid and it will be ready in the morning. If you choose to microwave
it and eat it warm, that’s fine. If you want to take it
cold to bring it into work because you are running
out the door, fine, done. The big difference has to
do with the process of it. You start out with
the whole oat groat. If you have seen a wheat
kernel, almost like a popcorn kernel, and we
cut it in half or thirds, that’s not our
steel-cut oat. The rolled out, it’s been
rolled over so now it’s flat. There is a greater surface
area for that liquid to absorb, so it
cooks really quick. Even with your quick-cook
oats, they have been partially cooked already,
so that’s why they can, you know, be cooked in 30
seconds in a microwave. Is there a huge
difference between them? Not necessarily. Certainly your steel-cut
oats, because they are very small from a volume
standpoint, a quarter cup of those steel-cut oats
has the same calories as a half a cup of
the rolled oats. So therefore, then, their
fiber may be a little bit different. But in general, I think
you are splitting hairs. That’s my opinion. But if you are looking to
incorporate it, that easy overnight oat recipe is a
great way to get it in. That way in the morning
you can top it with fresh fruit if you want to or
frozen fruit if you have that in the freezer, maybe
throw a spoon full of peanut butter or almond
butter on top too if you want it to be a little bit
more satiating, and really you will find that it
keeps you satisfied throughout the morning.>>Great, and I will add
to tie back into our food labeling discussion, there
are — if anyone does like Pinterest, sometimes you
can find some really innovative and creative,
like overnight oatmeal recipes, like Dr. Scott
said in the morning. Just read the ingredients. Sometimes it’s fun to
Google those things, but there may be a lot of
sugar, different products that have additives that
they are going to ask you to put in there. So just watch the
ingredient list as well.>>JANNELL MacAULAY:
Do we have any other questions?>>I have two questions. First one is dealing with
the USDA, and I know we had the feed pyramid,
everything else. Can you tell me — I know
other countries also have their own dietary
guidelines — does the U.S. use other countries
to help within those guidelines? Because I know some have
different sources that they use and different
ways of thinking. But do they take those
in consideration? And then my second
question is what are your thoughts with cooked
and raw live foods? I know the nutritional
values and different things, but do you think
that there should be more of a percentage based on
how much you should eat in regards to the cooked
vegetables, fruits, whatever, compared to
the law/raw fruits and vegetables?>>As far as the dietary
guidelines, of course we are aware of what other
countries have for their dietary guidelines, but
one thing to consider is they might not use the
same process as us. We base our guidelines on
nutrition science that’s generalizable to the
American public, and so there’s different cultural
differences in terms of food preferences,
different diseases impact certain countries
differently. So of course, we are aware
of them, but we don’t base ours on theirs. We base ours on what’s
going to be most relevant for the U.S. population. And so there’s different
considerations. But I’ll let someone else
answer about the — I could, but I’ll –>>
JANNELL MacAULAY: Maybe Ms. Hawkins or Ms. Walker
answer the question on the raw — what percentage
of raw food? I know that you are
probably talking about like the raw food movement
that kind of says 50% of your food should be raw so
you get all the enzymes.>>Again, I am going to
come back to telling somebody they should eat
more raw foods than cooked foods, really what it
comes down to is what are your typical
eating patterns? What are your eating
behaviors now? So as a dietitian, I
would work with a person individually to find out
what they currently eat and then make
recommendations based on that. There is a lot out in the
media that says a raw food diet is the way to go. It’s supposed to be
healthier for you because none of the fiber
is broken down. You are going to make
sure you get more of the nutrients. However, we also know
that cooking helps to — the enzymatic processes
that need to take place in some of the vegetables in
order for your body to be able to absorb some
of those nutrients. So really, what do
you normally eat? And then looking at that,
and going — you could say 50/50. You could say 25/75. You know, 25%
raw, 75% cooked. But really, it comes down
to what is a typical day like for you? What are you eating at
breakfast, what are you eating at lunch, what are
you eating at dinner? For me to sit here and
tell you to go out and start eating all raw
foods, that would not be realistic and would
not meet your life. Changing behavior is
something that takes time. And if you are just eating
fruits and vegetables, as a dietitian, I am happy.>>JANNELL MacAULAY:
Do we have any other questions in the audience? I think we had two in
the front and one in the middle.>>Good morning, and
thank you for taking time to talk with us
this morning. My question is my wife
has celiac disease, and as a result, she largely eats
a whole food diet, tries to stay away from the
grains and flour and so forth. But a concern she always
has and her physician always has is she is not
getting the nutrients that she needs because of what
she’s eliminated from her diet in order to
manage the celiac. And as soon as she starts
eating the stuff that she eliminates, the symptoms
of celiac, like headaches and stomach
distress, come back. So my question is, as my
wife is a middle-aged woman who has celiac and
is eating largely a whole food diet, eliminating
certain things, how can she best ensure that she’s
getting the nutrients that she needs in her diet?>>JONATHAN SCOTT: I am
not sure any of us are celiac experts here, but
that is a great comment you bring up. In that case, I would look
at foods that are gluten free and some foods that
are naturally gluten free. For example, what comes
back to me is grain quinoa. Gluten free. There are several others
down that path as well that will help to replace
some of those nutrients she is missing by
eliminating a lot of the wheat, rye, barley,
flours, food derivatives thereof, from her diet. And now too, Dr. Psota,
correct me if I’m wrong, there is a standard
definition of what gluten-free means. If it’s on a package. That it’s below a certain
parts per million level of the gluten that’s in
there, so you can be certain if it says gluten
free, that pending she doesn’t have an
ultra-ultra sensitivity to it, that it should really
bode well for her. And potentially, then,
considering, too, you know, not necessarily one
to push supplementation, but if supplementation is
necessary in this case, i.e., a multivitamin,
mineral supplement, that’s something she
could continue. If she does, there would
be further recommendations I would make as far
as if you are buying a multi-mineral vitamin
supplement, things to look for on a label. But otherwise, I would go
back to if she is into that whole food approach,
explore some of the different gluten-free
options that are out there. I know Whole Foods gets
a bad rap and we call it whole paycheck, but they
have a good bulk section there, and it’s a good
place to try things in small quantities and
see if you like them. If she tries quinoa and
she says no way, okay, try your way down. Many flours that are
available, almond, cheek pea flour, things
available on the market. As Lieutenant MacAulay
brought together, social media, Pinterest, that
have a lot of good recipes and ways of making those
comparable or parallel foods that we used to eat
but are now no longer able to.>>If you catch me — oh,
did you have something? Go ahead.>>One other quick
additional comment is that I know for those of us in
the field some of these things might seem — it’s
just our training, so we know what these
gluten-free — naturally gluten-free foods are. And I would encourage — I
know there’s a few of us who are dietitians — that
maybe even one session with a dietitian, your
wife might be able to get a list of those foods, and
then she can go to the step of trying them. Since there’s a lot of
mixed messages in the media, she might not need
to invest a lot of money, but a dietitian is
definitely going to be an expert. There’s a lot of
dietitians now, because of the increased awareness,
specializing in celiac disease.>>JANNELL MacAULAY:
That’s a great point. That was almost exactly
what I was going to say. I was going to say
catch me after. I was going to say it’s
more important to look at what is it your wife is
eating to understand exactly what she is
missing also because some of the nutrients can be
filled in other areas. I think we have time
for one more question. Sir, did you want to take
it, and then we are going to have to finish
for the day.>>Okay. Quick question. So this one, this
question has no calories whatsoever. I feel like I’ve lost
the water wars in my household, so my children
will no longer drink water out of a faucet. So they have to
drink bottled water. Should I just give up and
go down the aisle, pay for the bottled water, or you
got any hints other than Auntie doesn’t drink
bottled water to win that? Or is — or antman doesn’t
drink bottled water to win that? Or is potentially the
faucet water unsafe?>>We deal a lot with
this in the government. You have all seen those
commercials where they say the plastic water bottles
go around the earth 22 times or something
like that. The fact is is our
water — maybe not Flint, Michigan, but generally
our water is very, very safe. I work in the District of
Columbia, though, that has a horrible reputation. Everyone thinks the water
down there is like going to kill you. Probably because GSA at
one point in time put up placards in front of their
fountains that said do not drink. That was because of lead
pipes, which have sense been replaced, but the
municipal water supply in the District of Columbia
is completely safe, it doesn’t taste bad. But there is this
perception that bottled water is healthier. There may be some people
out there who just prefer the taste of Deer Park
than what you can get out of the tap. I don’t know if that’s
your children’s issue or they like carrying the
water bottle down. One thing I do with my
daughter, we refill her water bottle out of the
refrigerator little spout, so you know, she carries
around her little water bottle, but it’s still
coming from the tap. I don’t know how old your
children are, but maybe you could hood-wink them
and cut down on the number of bottled waters. The other thing, recently
I spoke to my dentist, and she said that actually,
there’s growing concern about children not —
and I know this is controversial — but the
exposure to fluoride and the hardening of their
teeth and how the dentist industry is starting to
see an upswing in the number of cavities in
children as they start to drink more bottled water
and they are not being exposed to the fluoride,
which was primarily put in the water supply to help
harden children’s teeth. So there’s definitely
arguments on both sides, but I think perception in
terms of the safety of water is paramount, and at
GSA, we are actually going to be doing a campaign to
advertise the fact that we have drinking fountains
and we have really good-tasting water. The other thing you
can see that helps in facilities is having
refilling stations on your water fountains, so you
know, if you have the opportunity to encourage
your building in any way, putting in a standard
water fountain is okay, but a lot of people are
also concerned about putting their mouth too
close to the spigot. Even though we know from a
public health standpoint there’s no risk. But if you have the
drinking fountains that have the refillable, so
the spout, you see it in the airports a lot, you
can refill your bottles. And maybe that’s a better
solution, get them a really cool flashing
lights, you know, superhero logo water
bottle and just fill it up and, you know, maybe you
can get around that.>>I think that’s
a great tip. They also have the water
filters you put right on your faucet too, so we
use those at our house. Maybe one of those tricks
will work for you, sir. Unfortunately, that is
all the time we have for questions, so thank you to
everybody in the audience. We will now turn the event
back over to our mistress of ceremonies, Ms.
Bethany Sweatman.>>BETHANY SWEATMAN:
Well, before we conclude here today, I just want
to take a little time to present a small token of
our appreciation to our participants. I think we can all agree
they did a fantastic job and shared some really
great information. At this time, I would
like to invite Dr. Roman back to the stage so we
can present a small award. When I call your name, I
will just have you step right up here to accept
your award from Dr. Roman, pause for a quick picture,
then you can take your seat again. We will start with
Dr. Natasha Schvey. Karen Hawkins. Ms. Melissa Walker. Dr. Jonathan Scott. And Dr. Tricia Psota. And our panel moderator,
Lieutenant Colonel Jannell MacAulay. Let’s give all of these
guys one more warm applause. Thank you all so much for
coming, and that concludes our presentation
for today.

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