The NEW Candid RD

The Candid RD is back!  After a brief blogging hiatus my mind is refreshed and my blogger "pallet" is clean.  I'm ready for a new start.  Are you ready to join me?!

I did something very important while I was gone.  I married the man of my dreams.

We were married on the beach in Bald Head Island, North Carolina

O-H-I-O
Yes, we are HUGE Ohio State Buckeye Fans!

With wedding planning no longer taking up all of my time, I'm ready to get back into the world of blogging, but I'm starting with a (somewhat) new format. 

My focus with this blog has always been to make nutrition simple, understandable, and unambiguous.  The article abstract below, which can only be read in full by Academy of Nutrition and Dietetics members, reiterates the fact that dietitians have an important responsibility to assist in clearing up the false food/nutrition/health information that is so easy to get a hold of in today's crazy world.

 Source: www.EatRight.org (The Academy of Nutrition and Dietetics)

There is inaccurate information about nutrition, food, and health everywhere, and dietitians are constantly looking for ways to convince people that not everything they hear is true (even if their doctor, or Dr. Oz says it is).  I do not believe that I know everything about nutrition, but my goal still remains the same; I will strive each and every day to clear up the confusion that surrounds the topic of nutrition and health,  and to make a healthy diet and lifestyle more achievable for anyone who is interested (hopefully, you!).



The following is my plan for this blog; 

MONDAYS

Motivational Monday: Mondays are the start of the week, so why not start off on the right foot?! I'll provide motivational quotes, the latest research that may motivate you to start making a healthy change, and helpful tips on how to get into the "healthy eating groove" and/or how to get up and get moving!

Source: iStockPhoto

Or

Meatless Monday:  I'm a huge fan of meat, I'll admit it, but I also love knowing that there are so many great recipes out there with zero meat/poultry/fish, but which still contain plenty of filling protein.  Some of my favorite meatless meal components are tempeh, beans, and portobella mushrooms.  I'll share some of my favorite recipes with you, so you can see for yourself!

This is a Tempeh Salad Sandwich.  See my vegetarian recipes on the sidebar of this blog!

TUESDAYS

Confused Day Tuesday:  The public hears conflicting messages about food, nutrition, and health each and every day.  One day fructose is fine, the next it makes us fat. One day low-fat is the way to go, the next day it's low-carb.  One day margarine is better than butter, the next day we're told to throw out all of our margarine.  One day vitamin E supplements promote brain function, the next day it promotes heart attacks.  What should we believe?!  My Tuesday posts will be focused on clearing up those nutrition and food-related topics that cause so much confusion (and most of the time they will be topics about which even dietitians can be confused!).

So much information.....what should we believe?!

WEDNESDAYS

Whatever Wednesday:  On Wednesday I will post ... whatever I feel like posting! It may be a new favorite recipe (I like quick and easy recipes) or a blurb about a recent nutrition-related article.  Who knows!?

THURSDAYS

Thrifty Thursday: When it comes to educating people on how to eat healthier, and live healthier lifestyles, I like to focus on doing so in a realistic and frugal manor.  I'm not cheap, but I did grow up with an accountant father who taught me how to spend my money wisely, and a mother who taught me that no food should ever be wasted, and that I should look for deals wherever I can!  Thursdays will focus on how I eat healthy on a budget, and how you can too.

Money is certainly not everything, but if you can find ways to live healthy without spending all of your money on food, why not do it?!

FRIDAYS

FAQ Friday!:  I've been asked so many nutrition and food-related questions via Twitter (@CandidRD),  Facebook  (The Candid RD), e-mail,  MyFitnessPal , and Instagram (TheCandidRD) and obviously, in person. On Fridays I want to share the questions and my answers with YOU!


 Please feel free to e-mail me your questions and I can add them to my weekly postings.

Question: What can I do about my picky eater?!

Question: What do I eat if I have IBS? Do you have recipes for the Low Fodmap Diet?!

Question:  I used MyFitness Pal.  Should I really eat those extra calories I burn during my workout?

These posts will also include information about the Low FODMAPs diet (FODMAPs Friday!), which is a diet for those with IBS. I've been following a low FODMAPs diet for several years now, and it's changed my life (for the better).  My recipes are often not 100% FODMAPs-free (that's difficult, especially when you live in an Italian household!), but I do provide modifications for you to make them at least lower in FODMAPs, which is often all you need to feel better!

SATURDAYS

Saturday Sabotage:  Have you noticed that even your local hardware store now sells candy bars?  Have you noticed that it's almost impossible to go out for dinner or go to a dinner party without consuming more than 1000 calories?  On Saturdays I'll provide examples of how our environment (and...ahem...weekends!!) can sabotage your health and wellness goals, and how to avoid the sabotage.

Saturday Swap:  On some Saturdays I will post recipes that you can swap for your favorite weekend treat.  An example might be a new healthier dip for your chips, or a healthier holiday dessert for your weekend holiday party.  This is just another way to help you dodge the sabotage!

NOTE:  I'm not planning on posting every Saturday, but when I have something to post, I will.

Our environment makes it very difficult to stick to our goals! (Photo source: iStockPhotos) 

I will not be posting every day, as I have a full time job, and....a husband :)  But, I am going to try to post at least 4 times a week and I look forward to being your source for accurate and understandable nutrition information.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Three Years After Starting the Low FODMAP Diet....

.....it's become more popular than ever! Last month even the Wall Street Journal wrote an article about it. And of course my all-time favorite dietitian magazine, Today's Dietitian, wrote an article about it several months ago.


And I recently found this study that was published in the Journal of Human Nutrition and Dietetics, which compared symptoms of those with IBS who followed a "Standard IBS diet" with those who followed a low FODMAPs diet. Here is the abstract;

Background:  Emerging evidence indicates that the consumption of fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) may result in symptoms in some patients with irritable bowel syndrome (IBS). The present study aimed to determine whether a low FODMAP diet is effective for symptom control in patients with IBS and to compare its effects with those of standard dietary advice based on the UK National Institute for Health and Clinical Excellence (NICE) guidelines.

Methods:  Consecutive patients with IBS who attended a follow-up dietetic outpatient visit for dietary management of their symptoms were included. Questionnaires were completed for patients who received standard (n = 39) or low FODMAP dietary advice (n = 43). Data were recorded on symptom change and comparisons were made between groups.

Results:  In total, more patients in the low FODMAP group reported satisfaction with their symptom response (76%) compared to the standard group (54%, P = 0.038). Composite symptom score data showed better overall symptom response in the low FODMAP group (86%) compared to the standard group (49%, P < 0.001). Significantly more patients in the low FODMAP group compared to the standard group reported improvements in bloating (low FODMAP 82% versus standard 49%, P = 0.002), abdominal pain (low FODMAP 85% versus standard 61%, P = 0.023) and flatulence (low FODMAP 87% versus standard 50%, P = 0.001).

Conclusions:  A low FODMAP diet appears to be more effective than standard dietary advice for symptom control in IBS.

Here are some important points about the low FODMAP diet from the article in Today's Dietitian;

What are FODMAPs?

They are short-chain carbohydrates that are often malabsorbed in those with IBS. The acronym stands for:

Fermentable

Oligosaccharides

Disaccharides

Monosaccharides

And

Polyols

Why are these foods considered "trouble foods" for those with IBS?

The short-chain carbohydrates typically end up undigested in the colon, where gut bacteria happily ferment them and thus produce the side-effect of gas and bloating. Not fun.

What are some foods that contain FODMAPs?

If you peruse the internet you will find hundreds of different lists of foods that contain FODMAPs. The lists all seem to be different, and it can get very confusing. The article in Today's Dietitian, as well as the booklet I will discuss below seem to be very consistent and accurate. I have stuck with these lists.

FODMAPs exist in some very commonly consumed foods, which is why many people with IBS have trouble figuring out the exact cause of their discomfort (I've heard this before, "everything I eat causes a problem!!") . Here are some examples of problem foods (NOTE: This is not all-inclusive. Download the Monash University phone app for a more complete list, as well as appropriate serving sizes);

Fruits: Apples, pears, peaches, mangoes

Vegetables: artichoke, asparagus, brussels sprouts, broccoli, onion, beetroot, chicory root (Inulin), beans and soy products (don't want to give up your beans, broccoli, brussel sprouts, and soy? BEANO can help with these, but not 100%)

Grains: Mainly wheat and rye

Dairy: Any dairy products with lactose are off limits, or should be limited (unless you aren't lactose intolerant) 

Sweeteners: Sorbitol, mannitol, xylitol, malitol, HFCS, agave, honey

Spices: Garlic (garlic is hard to avoid, especially if you love to cook. I have found that garlic-infused olive oil works great as a replacement).

What are some foods that those with IBS can enjoy instead of some of their favorite fruits, veggies, grains, and dairy products?

Fruits: Berries (no blackberries), cantaloupe, oranges, bananas

Vegetables: Squash, spinach, kale, sweet potatoes (in limited quantities), tomatoes, eggplant (although eggplant does give me some problems...), carrots

Grains/Starch: Quinoa, rice, oats, popcorn

Dairy: Lactose-free dairy products like aged cheese, Lactaid products, and for some people yogurts are well-tolerated (because the bacteria breaks down the lactose, and uses it as food!), especially Greek yogurt (because it has been strained of excess liquid, and thus lactose).

Sweeteners: Stevia, sugar, brown sugar, molasses, maple syrup

Spices: Cinnamon, pepper, salt, cumin

Much of the research on FODMAPs started (and continues) at the Monash University in Australia. Visit this link to order the booklet and learn more about their app. This has been the most accurate information on the low FODMAPs diet I have found. The booklet and app also contain some great recipes and grocery lists.



After three years of being on this diet, I still struggle to stick to the plan 100%, but I feel better than ever and my quality of life has skyrocketed. Please feel free to ask me any questions about my journey adapting to the low FODMAPs approach to IBS management, or any other questions you might have!  Also, read this latest post for more helpful resources.

QUESTION: Do you know someone who is following the low FODMAPs diet? Do you think you could benefit from it yourself? Have you ever had to drastically change your diet?If you're wondering how my Celiac test went on Wednesday, it didn't happen. As it turns out my visit on Wednesday was just a doctor visit to see which tests I needed. On the 16th I am getting my blood tests done, as well as an upper GI series. I have to fast all morning and afternoon and I am NOT looking forward to it! I'll keep everyone updated.