Ever felt bewildered by the latest diet trends popping up on your TikTok feed? Well, worry no more because your guide through this nutritional jungle, registered dietitian Leonila Campos, is here to break down the buzzworthy Oatzempic craze and other social media phenomena. We're talking oats, water, and lime juice concoctions that promise fullness and calorie control. But is it all it's cracked up to be? We'll sift through the fluff to uncover whether these trends have a grain of truth or if they're just chaff in the wind. Plus, we'll stir the pot on the lettuce water sleep remedy. Is it a dreamy elixir or just wishful thinking? Tune in as we zestfully explore the facts behind the fads.
Switching gears, we spill the tea on some weight-loss myths that just don't hold water – like the infamous lemon-in-coffee hack. Instead, we'll pour over why hydration should be the main ingredient in your health regimen. And don't let those energy drinks fool you with their buzz; I'll relay a cautionary tale that really amps up the discussion on the impacts of these high-octane sippers. Remember, when it comes to health, it's a marathon, not a sprint. So join us as we quench your thirst for credible nutrition knowledge, with no artificial sweeteners added. Stay tuned for an enlightening chat that’s as refreshing as a morning oat latte – hold the gimmicks, keep the science.
Check out the new feature on top of the podcast episode where you can send me a text.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Ever felt bewildered by the latest diet trends popping up on your TikTok feed? Well, worry no more because your guide through this nutritional jungle, registered dietitian Leonila Campos, is here to break down the buzzworthy Oatzempic craze and other social media phenomena. We're talking oats, water, and lime juice concoctions that promise fullness and calorie control. But is it all it's cracked up to be? We'll sift through the fluff to uncover whether these trends have a grain of truth or if they're just chaff in the wind. Plus, we'll stir the pot on the lettuce water sleep remedy. Is it a dreamy elixir or just wishful thinking? Tune in as we zestfully explore the facts behind the fads.
Switching gears, we spill the tea on some weight-loss myths that just don't hold water – like the infamous lemon-in-coffee hack. Instead, we'll pour over why hydration should be the main ingredient in your health regimen. And don't let those energy drinks fool you with their buzz; I'll relay a cautionary tale that really amps up the discussion on the impacts of these high-octane sippers. Remember, when it comes to health, it's a marathon, not a sprint. So join us as we quench your thirst for credible nutrition knowledge, with no artificial sweeteners added. Stay tuned for an enlightening chat that’s as refreshing as a morning oat latte – hold the gimmicks, keep the science.
Check out the new feature on top of the podcast episode where you can send me a text.
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
Hey, hey, welcome back to another episode in the Simple Nutrition Insights Podcast.
Speaker 1:
I am Yulian Campos, registered dietitian, and today I wanted to do kind of like a fun episode and just talk about, like the latest wacky, maybe, nutrition trends that I'm hearing. I'm seeing, most so on social media, tiktok specifically. So I wanted to do that just because I do get a lot of questions from my clients, or I see that often, you know, on social media. Obviously, as a dietitian, I want to like give my opinion, but oftentimes I just keep it, just for the sake of keeping the peace, I guess. But I guess that's also making a disservice to the population, right that maybe don't know the correct information, and so I decided to do the episode just for fun, right, and if you've heard of any other Waukee nutrition trends, let me know so that we can look into it and possibly do another episode. But one of the ones that I saw not long ago is the Oatsembek right, which is oats, water and lime juice, right. That essentially similar to a medication, right, oatsembek? And so I looked into it. Obviously, a lot of people have tried it, and you see the comments right Now. One of the things that you have to understand here is that when something works quote unquote works for somebody, right, we really have to look at the nutrition history, right, the food history, as to why maybe that is working. So oats are just, in general, really healthy, right, they're just, it's a whole grain right, it's going to give you fiber, which is going to provide satiety. Right, because the fiber helps with satiety and so you're not going to get as hungry, right? As opposed to eating something that is just a simple carbohydrate, right, um, as opposed to eating something that is just a simple carbohydrate.
Speaker 1:
But the other thing, too, right, when someone makes these claims is okay. Is this person having a positive, let's say, for example, weight loss? Right, they're having a weight loss. Is it because they're replacing their really high calorie breakfast, right, or high sugary breakfast breakfast, with something that is, you know, oatmeal, and so obviously they are going to have that calorie restriction, right, and we're going to see that weight loss? Or is it because, you know if they're doing it in conjunction with the fasting, right, so they're not having that addition of calories, and so you know that could be possible too? Or is it because they're adding the oats, which are adding, you know they're feeling more satiated and so they're not eating as often or they're not eating as many calories, and so, again, that could also be the aspect of it, right?
Speaker 1:
But why not just add oatmeal as part of a balanced breakfast, right? That is going to be probably more beneficial and is going to be healthier versus like, oh, let me drink, you know, these oatmeal mix, right, for a short period of time and maybe it might not even give benefits to another person, right? So here I mean, obviously it's not, it's just a trend, right, it's just a wacky thing that someone came up with. And you know there's that conflict of grains are bad, now grains are good, right, and I can see that a lot of people can be misled or they can have this conflicted information, right? Someone said that oatmeal is not good, right, and now someone says that oatmeal is good, like what do I believe? And oatmeal as a whole grain, right, can be part of a balanced meal, and again, because of the soluble fiber, right, and just the fiber in general. And oatmeal can create satiety, right, and so it can be part of a balanced meal, but no, as um, as a walkie trend for weight loss, right, and so, yeah, definitely be, be careful of that for sure. You can absolutely add oats right or oatmeal as part of your balanced meals by balanced breakfast, um, and that can provide those benefits, right, can provide b vitamins. I get that fiber, which is great. We definitely definitely need more fiber, um, and so, you know, adding them as part of a balanced breakfast is perfectly fine.
Speaker 1:
Another one that I saw right as I was doing my research is lettuce water right for better sleep. Um, this is really interesting because, even as the video that I was watching by this person is like, oh my gosh, this tastes horrible. Um, you know, you boil the lettuce water and then you drink it, and then in his video he's like, oh, there's lots of critters here and he's so drunk it anyway. That's just weird. But, um, the the display or the claim, right, it's like, okay, drink some of these boiled lettuce water and it's going to help you sleep better, right, which? Um, in the video, obviously, he says, yeah, I slept better, right, and it's a video, right, we don know.
Speaker 1:
There's so many questions that I have right. Like, okay, is it because you know you don't have a sleep routine? And so now that you're like filming this video and you're concentrating on like, okay, what is the effect of this water? And so you're more focused on that and more relaxed. That is actually helping you to go to sleep. Are there other factors, right? Is it because just having something warm right is relaxing you and helping you to feel more relaxed? That is essentially helping you to go to sleep, right.
Speaker 1:
But the lettuce itself? There's not research that shows, right, that there is that positive effect of improved or better sleep when you, when you drink it in a in water. Um, another was a study done in mice, but it was the concentrated form of lettuce, right? Obviously, there's a higher amount there versus boiling lettuce in water. However, there are definitely ways to improve our sleep, right, if that is something that we really want to do, and that is adding magnesium foods, right, so think of your nuts, think of your seeds, right? And also adding more fiber, right To help improve just overall well-being. And so why not do that? That is going to help us and help our health and our well-being, you know, in many areas, versus just like, oh, let me drink this horrible lettuce, you know, boiled lettuce water, right to help me sleep. Now, here's the other thing, too, right, aside from adding more high magnesium foods, like I mentioned, like your nuts and your seeds.
Speaker 1:
You also have to look at what you do leading to your bedtime right, and this is something that I talk to my clients a lot. I ask this question every single time I see them and it's because our sleep is going to be affected by what we do leading to going to bed right. So usually I recommend let's try not to use any technology, any blue light, at least one hour before we go to bed. If we can do two hours, even better, because we have to allow our bodies to really relax, but also that blue light doesn't allow the melatonin levels to increase, which are going to help us get ready for bed and stay asleep right. And so really looking at that get ready for bed and stay asleep right and so really looking at that and then creating more of a healthy bedtime routine, maybe some sleep hygiene right that we can do, because when you think about using your, let's say, let's take an example of using our phone right, and we're in social media or we're reading the news, and now we're really upset, right, or we are really excited, and so now that's not going to let us go to sleep right Because we are really worked up, and so we have to now work on decompressing, right, work on relaxing to be able to go to sleep and stay asleep.
Speaker 1:
And so looking at those things too, right, like really looking at the root cause as to why do I have sleep issues, right? Is it the quality of sleep, is it the amount of sleep that I'm having, right? Or that, you know, I'd rather stay up, and I know that I have to get up, you know, really early, so I'm sacrificing sleep, right? So, obviously looking at that because that's going to help you overall, long-term, versus like doing something wacky like drinking lettuce water, right? So, anyway, if it's more clinical, right, then absolutely speaking to your health professional about it, right. If you've tried different things, like I mentioned, trying to improve your sleep, and you've been doing that for a while and you're like'm still struggling with my sleep, then definitely speaking to your health care provider, because we know that lack of sleep and, um, you know, having good quality sleep affects so many aspects in our health, right from blood sugar regulation to hormonal balancing, to repair and replenish our bodies, to our mood, to how we feel mentally and physically. So sleep plays a huge role in our overall well-being, and so absolutely looking more into that. So, yeah, there's that one.
Speaker 1:
Now there's what was the other one that I wanted to talk about too. Oh, my goodness, I just forgot about it. Um, I know that I saw one about the healthy Coke, right, where they mix um LaCroix soda, um and balsamic vinegar. Right, you know, I, I should try, I should try it and just do a video on it. Um, there's no, there's no harm there, right?
Speaker 1:
If you're, if you're someone that um is, you know, drinks a lot of soda, and like you're wanting to reduce that amount, right, or maybe you're wanting to find an alternative for it, um, then giving it a try, right, I don't see that as a problem, um, but just calling it what it is, right a drink, la croix mixed with balsamic vinegar, versus like, oh, let's have this healthy coke, right, I don't know, I see that as just misleading. But obviously there's so many other um wacky trends out there, right, and the main thing that I suggest is like really looking at the, not the reliability of it, right, but like the purpose of it, like why is it that I want to try something wacky, right, or why is it that I want to try that? For whatever the case may be right and I think is really, if it's for a specific reason, right. For example, let's take weight loss right, we know that a trick or a specific food is not going to lead specifically to long-term weight loss. Right, we really have to look at overall the things that are happening and creating these long-term sustainable plan, versus following something that is just, you know, not essentially sustainable.
Speaker 1:
I remember now I also read something about adding lemon juice to your coffee, again for the same reason for weight loss. That hasn't been proven scientifically, right. And then just adding, you know, lemon water and you know, drinking that first thing in the morning and that can lead to weight loss. Again, that is not, it hasn't been scientifically proven. Now, if it's helping with just staying hydrated better, which essentially is what our bodies need, just in general, right, because when we are dehydrated, that can lead to cravings or that can lead to, like us, thinking that we're hungry when in reality we're actually thirsty or slightly dehydrated. And so, in that sense, right. If drinking a glass of water first thing in the morning with lemon um, you know, do you like that and you enjoy that, that's perfectly fine. Right, you're staying hydrated and that's absolutely okay, but not using it because, oh, I want to lose weight right, if that is the case, because you know there's scientifically there's more to that. But you know, if you enjoy it, that's totally fine. Continue to do it. Same thing with the one that I saw about adding lemon juice to your coffee for that same reason, right, so, again, there hasn't been research that proves that, and we know that weight loss is not only doing one thing, right. It encompasses so many other factors and so many other things that we have to consider.
Speaker 1:
Another one that I saw, too, right, and it is uh, this is more common now, and I think it has always been, um, you know, in the younger population, specifically in teens, and those are your energy drinks, right? I think I saw one about like celsius, um, because of energy or whatever, and so we know that these energy drinks obviously have higher amounts of caffeine. They're also adding other ingredients, like guarana or taurine, right, that are not beneficial for specifically for children, right, because it increases our heart rate. It is a stimulant, right, so it's going to increase our heart rate significantly, and so that can really affect kids, and so it's not only affecting their cardiovascular health, but it's also affecting their hyperactivity, their nervousness, if they're drinking it later in the day insomnia, they're having difficulty with sleep, and so it can really cause damage.
Speaker 1:
And so, instead of, you know, having something like that, having a cup of coffee right, or really looking at okay, why is it that I want to have our energy drink? Is it because I can't sleep, sleep deprivation, or I'm having issues with quality of sleep? Focusing on that, right, because once you fix that, then you're not going to need that energy drink, right, you're going to be well rested, and so maybe having just a cup of coffee is going to be enough. Now, this is not only for teens, but it's pretty much for anyone else, right, If you're wanting to reach for an energy drink again to get that extra energy, you really have to consider that. Right, because, yes, you might have this energy drink and you're having this search of energy. Right, and you feel like, hey, let's go. Right, because the combination of those things are kicking in, kicking in, but at the same time, right, your heart rate is increasing and your heart rate can stay high for a long period of time because that exhausts your heart. Right, you're putting a lot of strain on your cardiovascular health, and so naturally your body's going to try to like calm you down because that is just too much for your body. And so if you do that on a consistent basis, right, imagine how much work your heart has to do in that exhaustion, right, because you're like just stimulating, stimulating, stimulating. That is just going to affect you long term.
Speaker 1:
So I actually, when I started my career in nutrition, right, and I was doing my bachelor's in nutrition, I did some classes for different middle schools and high schools and we talked about the effects of energy drinks, and so I had a teacher that you know she told me a story about a middle school child or kid student that he wasn't feeling well, right, right, and so obviously as a teacher, you're monitoring them. And so the kid was just like off, right, and so obviously the teacher talked to him and he's like okay, tell me what is happening. You're not, look so well. And he's like my chest hurts, right, like I'm having like chest pain. And so then she's like, well, why, like what do you drink, what do you drink, what do you eat? And so the kid told her right, you know, I had an energy drink, and like I'm not feeling well. So obviously she had to call the ambulance, right, because this is an emergency. She's telling that his chest is hurting, and so it was just so much stimulation, right, for this tiny body of this child.
Speaker 1:
And so you know I got this a couple times these stories, right, that teachers were seeing in kids that are having these energy drinks and like, these kids are getting super stimulated and you know, their heart rates are going like crazy because obviously their sensitivity to caffeine is it's usually higher, right, they're higher, they're more sensitive to it versus an adult. So, definitely, keeping that in mind, right, especially if you have kids, obviously peer pressure is huge in kids and so you know, you know your children more than anyone else. Um, I have two kids, and so I know I I keep those things in the back of my mind, I know I'm going to get to that point and so, anyway, but I think that's all you know that I wanted to talk about in this episode, right, I'm sure there's so many out there I see them and I hear them often, right, and I have. We really have to look at the evidence, right, and I have. We really have to look at the the evidence, we have to look at the research and you know what it really is. You know what really is going to work long term. We know that there's not one single food that will give, like, specific results. Right, it's actually the combination of things that we do, the combination of foods that we consume on a consistent basis, right, and so definitely don't get led by you know these influencers that are, you know swearing that it works right, because we don't know the background story, and so I think that can also be dangerous.
Speaker 1:
So definitely do your due diligence as to who you really trust and who you really can listen when it comes to nutrition, when it comes to your goals and fitness or whatever it is, because you don't want to do something that can affect your health long term just because it's trendy or just because someone with tons of influence or tons of people that follow that person has said right and you, obviously they have that trust factor, but is it really correct? So definitely always do your due diligence and if you're curious about something right, and I do see that with my clients Sometimes they're curious about something that they heard or something that they are seeing in social media and they ask me right, and I love that Definitely ask me. And let's they ask me, right, and I love that they definitely ask me. And let's look at the research, right, let's look at how true that is right, and then we will come up with our own solution. But you know, definitely always do your due diligence.
Speaker 1:
Okay, my friend, let me know what you think. If there is a wacky nutrition trend that you've seen or that someone has said and you're like, hey, I want to know more about that, let me know and we can definitely look into it. I just wanted to do this by a super quick episode today and hopefully it was different and fun. But, all right, I will see you in another episode, you take care. No-transcript.