In-Depth [9][8] In-Depth the network [January 2015]

Necessary diets or temporary fads? More and more, people are eating

gluten-free, vegetarian or vegan for various health reasons or by personal choice. There is always news about the healthiest food to eat, smartest liquid to drink or smartest way to exercise.

Marian girls are exploring some of these options to see how they can best improve their health. Marian trainer Ed Dudley gave this advice for those trying a new eating pattern. “The first thing someone should consider is: Will this improve my health, performance and body image?”

Those who don’t like consuming animal products often consider going vegetarian or vegan. Senior Lauren Smith decided to become vegetarian in fourth grade after a friend had gone vegetarian. She is happy with her decision, and hopes to continue to keep meat out of her diet.

“If I can, I would love to [continue being vegetarian]. I love the healthy lifestyle,” Smith said.

According to The Raw Food World, 16 million people in the United States today are either vegetarian or vegan. The main difference between the two is that being vegan also restrains people from eating animal by-products like cheese, milk and eggs.

More recent dietary trends have started to appear and grow within the last few years. Celiac Central says that in the United States, the sales on gluten-free products have risen, with $2.6 billion spent on the products in 2010. By

the end of this year, gluten-free sales are expected to rise to about $5 million.

Products include unproccessed items like seeds, nuts, eggs, meats, fruits, vegetables and dairy products. According to statistics, going gluten-free is quite the trend, even though only 1 percent of Americans are actually diagnosed with Celiac Disease (although many go undiagnosed).

Freshman Madeline Robertson and sophomore Isabelle Swanson are both allergic to gluten. “Celiac Disease is an auto-immune disorder where you can’t absorb gluten. Your intestines shut down,” Swanson said.

Even though a low percentage of people are actually diagnosed with Celiac Disease, according to a Huffington Post study, 30 percent of adults see the appeal and are trying gluten-free eating. This means the majority of people going gluten-free are not necessarily required to be gluten-free.

“If you want to be healthier, it’s a good idea, but you need to have self-control to not eat things like pancakes and cupcakes,” Robertson said.

For those willing to try something different, another trend is the Paleo Diet, created by founder Loren Cordain. Cordain is a specialist in the nutrition field and in exercise physiology. The Paleo Diet focuses on straying away from processed foods, while still being able to enjoy yummy foods. Cordain wants participants to avoid foods with anything including dairy, grains, processed foods and starches. To replace these items,

fruits, vegetables, meats, seafood and nuts are encouraged.

While not participating fully in the Paleo diet, sophomore Lucy Boever eats and stays away from similar foods the diet recommends. “I eat more easy-to-digest foods and stay away from sugars,” Boever said. She started this type of diet for health reasons, but definitely sees the all-around benefits. “It’s really healthy too, even if it wasn’t for my stomach. I feel better when I do.”

For these dietary needs, it is important to see how each girl can adjust when going out to eat. Smith says it is easy for vegetarians to find food when eating at restaurants.

“Almost everywhere has something for vegetarians,” Smith said. She did add that it is harder to find options at fast food restaurants.

For those who are gluten-free, both Swanson and Robertson agree that it also isn’t too hard to find restaurant food to fit their diets. Both girls said restaurants have expanded their menus over the years. Boever said that for her, eating out is pretty easy but can be a hit or a miss.

“There are many restaurants and companies who take into account people with allergies or specific diets. At the very least I can rely on a salad!” Boever said. Although they have different cases, each of the girls has figured out a healthy habit that best fits her lifestyle. As Dudley said, “Concentrate less on a ‘diet’ and concern yourself more with ‘lifestyle.’”

Healthy habits stem from unique dietslaurenwarner

Don’t count the calories... Make the calories count!

Fad is badLearn which diets aren’t worth the time or risk

“Lose weight fast! Look good now! Make a few small changes to your diet and you could look like Kendall Jenner in just a few days!” It’s easy to get caught up in the hype of

fad diets, especially when there are rumors flying that THIS diet isn’t like the rest, THIS diet worked for a friend’s cousin’s girlfriend’s aunt and is “completely safe.”

Don’t let the advertisements sway your better judgment. This year, be sure to complete your new year’s resolution the healthy way, and stay away from these ineffective (and potentially dangerous) diets.

erincarollo

The Lemonade Cleanse

This diet has different variations, but mostly consists of a morning quart of salt water and then 6 or more glasses of organic lemonade throughout the day for 10 days straight. The lemonade is meant to flush toxins out of the body.

Drawbacks:

While the dieter may lose some fat from the severe lack of calories, he or she will likely lose muscle, bone, water and be at risk for nutritional deficiencies. Any weight lost is likely to be quickly gained back once the dieter begins to eat normally again.

The Raw Food Diet

This diet only allows the dieter to eat food that hasn’t been cooked. It advertises raw food as “better” for the body because without cooking, the food’s enzymes are kept intact, supposedly increasing the nutritional value of the food.

Drawbacks:

Besides the obvious risk of contracting salmonella, raw food is tough on the digestive system. Eating only raw food can cause can cause bloating, indigestion, constipation, weight gain and malnutrition.

The Acai Berry Scam

This fruit was originally praised by Oprah, but has since become an online scam charging people anywhere from $40-80 per supplement. It’s advertised as a “miracle” metabolism booster that will produce effortless weight loss.

Drawbacks:

While acai berries are chock-full of antioxidants, there is no medical evidence that they have any effect on the metabolism. If you buy into the acai trend, the only thing that is guaranteed to get lighter is your wallet.

Marian Girl Healthy Eating Tips: The start of a new year is a popular time for people to make personal resolutions or positive changes in their lives. Many set goals to live healthier — even cookie-loving Marian girls. A few of Marian’s healthiest eaters offer up some of their favorite go-to foods and advice for inpiration to eat nutritiously.

Cinnamon Crunch Bagel

In 1 sandwich: 340 calories 15 g of fat

In 1 bagel: 610 calories 24 g of fat

Ham, Egg & Cheese Power Sandwich

Sources:www.fatsecret.com, fritolays.com ndb.nal.usda.gov, eathis.com, nestleusa.comcaloriecount.about.com, nestleusa.comsandiegodealsandsteals.com, starbucks.comwww.foodbeast.com, panera.comwww.medicalnewstoday.com, walmart.com, snickers.com

EAT Not THIS THAT

Healthier options for the foods that you love to eat!

Avocado MayoIn 1 tablespoon: 14.6 calories 1.3 g of fat

In 1 tablespoon: 90 calories 10 g of fat

Ruffles Cheddar & Sour Cream

In one serving: 160 calories 10 g of fat

In one serving: 120 calories 3 g of fat

Baked! Lays Barbecue

In 1 candy bar: 188 calories 7.9 g of fat

100 Grand SnickersIn 1 candy bar: 250 calories 12 g of fat

Vanilla Frappuccino

Iced Vanilla LatteIn a Tall: 140 calories 3 g of fat

In a Tall: 400 calories 16 g of fat

Graphic by annawinkeler

“My favorite healthy food are these special peanut butter protein cookies that my mom makes. I eat them an hour or so before an athletic performance.” -Kennedy Gochenour ‘18

“My favorite healthy food would be plantain chips and guacamole.”-Jenna Popp ‘17

“I drink a glass of OJ fortified with calcium after school to get a serving of fruit and strengthen my bones!” -Kathryn Baginski ‘16

“I really love fruit (strawberries, apples, pineapple, raspberries, bananas) and wraps or salads with a vinaigrette dressing and grilled chicken!”-Hallie McNamara ‘15

Graphic by erincarollo & kaylasullivan

with plain cream cheese

It’s Easy Being Green!

Smoothie Making 101

2 Cups of Spinach

1 Apple

1/2 a Cup of Pineapple

1 Carrot 1 Cup of Grapes

6 Cups of Ice

1 Orange

1 Banana

Graphic by emmiemcminnSmoothies have been trending as a quick and simple healthy food for years. Creative blends can include almost anything: bananas, peanut butter, strawberries, yogurt, protein, ice cream, frozen berries and more! Smoothies are a popular breakfast item, but they also make a great snack to satisfy any craving!

Kayla Sullivan, Erin Carollo, Emily McMinn, Lauren Warner, Anna Winkeler - Omaha Marian - A - Indepth Newspaper Coverage