Tag Archives: weight gain

Top 5 Tips for Avoiding Holiday Weight Gain | The Paleo Diet

The holiday season is upon us, a time when, for many people, eating healthy becomes more difficult while unhealthy foods become more tempting, a perfect storm for unwanted holiday weight gain. Here are some tips to keep those added pounds at bay.

1. OFFER A DISH

Have you been invited to a dinner where you’re certain the healthy food choices will be few to none? Make a dish to share and make it a surprise. Don’t announce beforehand what you’re doing. Just show up with a beautiful Paleo dish, preferably a main course and enough for each guest to taste. This way you’ll be sure to have something to eat. You can sample smaller portions of the other dishes while still consuming a generally healthy, Paleo friendly meal. Instead of being the “picky eater,” you’ll be the generous guest.

2. DIRECT THE CONVERSATION

You’re at a party and intentionally avoiding the sugary and otherwise unhealthy offerings. Instead of giving the impression that you’re overly strict, dogmatic, or extreme with respect to food, direct the conversation to show you’re entirely aligned with current popular trends.

Here’s a conversation starter: “So next month Google will publish the top trends of 2014. What do you predict will be the top diet trend?” If you get a blank look, explain that in 2013, Paleo was the top trending diet. Ask your friend if they anticipate Paleo holding the top position for 2014 as well. Like this, the conversation will naturally flow into a discussion about healthy lifestyles and the fact that you’re avoiding the non-Paleo party food will go unnoticed.

3. FORGO BREAKFAST

The holiday season inevitably brings numerous late-night snacking situations. Even if you’re accustomed to eating dinner at a sensible hour, you might find yourself tempted to snack at parties or nighttime gatherings. Late-night eating is certainly not something you should make habitual, but rather than refusing party food outright, perhaps you should think more about time-restricted eating, also known as intermittent fasting.

A new study, published this month in Cell Metabolism, found that restricting eating to 9 to 12 hours during the day helps the body synchronize hundreds of genes and gene products related to weight gain.1 The researchers observed that mice on time-restricted feeding schedules, regardless of their weight and the type of diet they consumed, gained less weight than their unrestricted counterparts (who ate the same amount of calories).

So especially if you find yourself in late-night eating situations this holiday season, try forgoing breakfast, thereby restricting your eating window to half the day or less.

4. PRE-EAT BEFORE BUFFETS

Are you invited to a party with buffet-style food? Can you reasonably assume that most of it will be unhealthy? By all means, eat your own food at home first. When you get to the party, you can sample a few items, taking just a few nibbles. Nobody will notice that you aren’t really eating and you’ll feel fully satisfied after the delicious Paleo meal you ate at home.

5. WATER DOWN THE DRINKS

Avoiding alcohol becomes increasingly difficult during the holidays. Suppose you find yourself in a situation where refusing spirits would be improper, dilute your drink with water. Sip slowly while you socialize, then follow that drink up with a glass of straight water. Keeping well hydrated helps mitigate the damaging effects of alcohol. But if you’re on the other side of spectrum and are craving a little buzz, settle for a sulfite free wine that will keep your hangover away.

Happy Holidays!

Christopher James Clark, B.B.A.

@nutrigrail
Nutritional Grail
www.ChristopherJamesClark.com

Christopher James Clark | The Paleo Diet TeamChristopher James Clark, B.B.A. is an award-winning writer, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. For the past decade-plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award-winning book, Nutritional Grail.

REFERENCES

[1] Chaix, S, et al. (December 2014). Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges. Cell Metabolism, 20(6).

Dramatic Weight Gains Caused by Modern American Diet (MAD) | The Paleo Diet

According to the CDC, the average US woman now weighs 166.2 lbs and the average US man weighs 195.5 lbs.1 As reported in the Washington Times, this means the average woman today weighs as much as the average man did during the early 1960s.2 Overall, women are 18.5% heavier than they were in the early 1960s and men are 17.6% heavier.

Part of these weight gains can be attributed to height; both the average man and woman are approximately one inch taller today compared to the early 1960s. The majority of the weight gains, however, come from increased body fat, a direct result of the Modern American Diet, which could appropriately be termed MAD.

Make no mistake, weight gain and its associated diseases are problems the world over, but in many ways, this problem is uniquely American. A 2012 study, for example, determined that the average American is roughly 27, 28, 33, and 40 lbs heavier than the average Canadian, Italian, French, and Japanese, respectively.3

So what could be making Americans heavier, and presumably less healthy, than our friends around the world? One idea is that the US, being a relatively young nation, has fewer established food traditions, especially compared to places like Italy, France, and Japan. Perhaps children in those countries are exposed to a wider variety of traditional foods, especially vegetables.

A 2009 review from the National Health and Nutrition Examination Study found less than 1% of US adolescents consume the recommend 400 grams of daily fruits and vegetables (5 servings of 80 grams) and only 2.2% of adult men and 3.5% of adult women meet this target.4 The same study found, not surprisingly, the 8 lowest vegetable-consuming states (per capita) are among the 10 highest-ranking states for obesity.

But what about Canada? Another young nation, Canada doesn’t have the old-world food traditions of Europe, yet the average Canadian is significantly less heavy than the average American. Since the 1960s, Americans are eating more of just about everything (except vegetables) and exercising less. Could the unique regulatory environment within the US be contributing to our ever-increasing appetites?

Within the US, food corporations spend some $1.79 billion marketing their products to children ages 2 to 17.5 Their third-largest spending category, behind television advertising and incentives to purchase (toys with fast-food meals, music downloads, etc.) is in-school marketing.6 During the 2010 to 2011 school year, 10% of US elementary schools and 30% of US high schools served branded fast food products.7

More than likely, the madness of the Modern American Diet has multiple drivers, including aggressive food marketing, a lax regulatory environment, and the absence of firmly entrenched food traditions. Nevertheless, all is not lost. The US is the epicenter of the global Paleo movement. Google’s top-trending diet for the past two years, the Paleo Diet, is helping millions of people globally achieve improved health. As Americans become more informed about the importance and effectiveness of traditional, ancestral diets, we see the widespread embrace of Paleo-inspired diets as an important solution toward reversing America’s weight problem.

Christopher James Clark, B.B.A.
@nutrigrail
Nutritional Grail
www.ChristopherJamesClark.com

Christopher James Clark | The Paleo Diet TeamChristopher James Clark, B.B.A. is an award-winning writer, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. For the past decade-plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award-winning book, Nutritional Grail.

 

REFERENCES

[1] Fryar CD, Gu Q, Ogden CL. (October, 2012). Anthropometric Reference Data For Children And Adults: United States, 2007–2010. National Center for Health Statistics. Vital Health Statistics, 11(252). Retrieved from //www.cdc.gov/nchs/data/series/sr_11/sr11_252.pdf

[2] Ingraham, C. (June 12, 2015). The average American woman now weighs as much as the average 1960s man. Washington Times. Retrieved from //www.washingtonpost.com/blogs/wonkblog/wp/2015/06/12/look-at-how-much-weight-weve-gained-since-the-1960s/

[3] Walpole, SC, et al. (June 18, 2012). The weight of nations: an estimation of adult human biomass. BMC Public Health, 12(439). Retrieved from //www.biomedcentral.com/1471-2458/12/439

[4] Kimmon, J, et al. (2009). Fruit and vegetable intake among adolescents and adults in the United States: percentage meeting individualized recommendations. Medscape Journal of Medicine, 11(1). Retrieved from //www.ncbi.nlm.nih.gov/pubmed/19295947/

[5] Federal Trade Commission. (2012). A review of food marketing to children and adolescents, follow-up report. Washington, D.C. Federal Trade Commission. Retrieved from https://www.ftc.gov/sites/default/files/documents/reports/review-food-marketing-children-and-adolescents-follow-report/121221foodmarketingreport.pdf

[6] Ibid.

[7] Terry-McElrath YM, et al. (2014). Commercialism in US elementary and secondary school nutrition environments: trends from 2007 to 2012. JAMA Pediatrics, 168(3). Retrieved from //archpedi.jamanetwork.com/article.aspx?articleid=1812294

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