Tell us one interesting fact about yourself.

I’ve participated in three half-marathons up to now. Back in 2011, I thought I could never do one.

What do you like to do in your free time?

Spending time outdoors — jogging, hiking, alpine skiing in the winter.

What are you currently working on?

These days, I’m developing my research program on nutrient profiling for the new few years to be submitted for a salary award early this fall.

What are you passionate about related to your area of expertise?

Finding ways that will make nutritious food choices easier for consumers.

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First, it’s important to understand what the Mediterranean diet is. Cundiff explains that the Mediterranean diet focuses on heart health through a more plant-based eating plan. As with any diet, there are pros and cons. The pros, according to Cundiff, are the Mediterranean diet is sound and balanced in almost all nutrients when followed correctly. The diet may reduce the risk for heart disease, cancer and other diseases. The cons are the possibility of not consuming enough whole grains, consuming too much fat (even healthy fat) and not consuming a proper balance of fruits and vegetables, explained Cundiff.

Once we had a better understanding of the Mediterrian diet, we got Cundiff’s take on the recent study that says adults who follow the Mediterranean diet closely can slash their risk of heart disease by a whopping 47 percent. In response to this, Cundiff said, “This study was limited to residents of Greece. This is one of many studies that does show the Mediterrnanean diet, if followed correctly, may be able to reduce heart disease risk. However, I would not support this statement for all individuals in the world because more studies are needed that include other lifestyle factors to determine the actual effect.”

Bottom line: Following this diet does not mean you can skip the gym. And the old adage “all things in moderation” still applies. For those following the Mediterranean diet, make sure you are consuming enough whole grains, keeping tabs on your fat (even healthy fat) intake and changing up your veggies and fruits.

Looking to start following the Mediterranean diet? Cundiff recommends starting with making half your plate fruits and vegetables, a fourth of your plate whole grains and a fourth of your plate protein such as legumes, nuts or seeds, seafood or chicken breast. Also, limit red meat to one time a week. When preparing foods, use olive oil instead of butter.

For more detailed information regarding this diet and if it is appropriate for you to start, visit with a registered dietitian nutritionist.

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We wanted to find out if adding a few hunks of butter to our morning joe is really a good idea, so we reached out to registered dietitian Connie Diekman, Nutrition Communications Consultant and Director of University Nutrition at Washington University in St. Louis, for some insight.

The bulletproof coffee recipe calls for low-mold (mycotoxin-free) coffee beans. What are mycotoxins? Are they harmful?

Connie Diekman: “Mycotoxins are molds that do exist naturally in agricultural crops. In the U.S., the FDA sets limits for the levels of mycotoxins that are considered safe for consumption. Throughout the world, other health agencies set similar guidelines. When mycotoxins accumulate above the safe level they can be harmful for consumption, but FDA monitoring of the food industry does identify the excess of mycotoxins.”

What is the difference between grass-fed butter and grain-fed butter?

Connie Diekman: “The theory behind the claims for grass-fed butter typically are connected to the omega-3 fatty acid that goes up when cattle are grass fed. The problem with this theory is that the amount of omega-3 in the meat or milk of grass-fed cattle is significantly less than that found in good sources of omega-3, so that it would require larger quantities of the butter to equal the omega-3 of salmon, tuna, sardines, walnuts, flax or canola oil.”

What is MCT oil?

Connie Diekman: “MCT oils or medium-chain triglycerides are fatty acids that have a shorter length resulting in different digestion and absorption. They have been used for decades to help people who need more calories but who have compromised digestion get the energy they need. Recent interest in them is related to a few animal studies that seem to indicate a role for them in satiety, but these studies are preliminary in the animals and need to be done in humans. So any claims associated with a benefit to weight loss are at this point preliminary and not supported by science.”

Bulletproof coffee is a part of the Bulletproof diet. What are your thoughts on this diet and what do you recommend people consider before starting this diet?

Connie Diekman: “The bulletproof diet is basically a high-protein, low-carbohydrate diet, a diet that has had many variations over the years. High-protein diets help with satiety so that you can consume fewer calories more comfortably, but the heavy emphasis on animal foods is not healthful. Current scientific evidence shows that consuming more plant foods is the correct path to health. Plant foods provide a wide variety of phytonutrients that act to promote health, reduce inflammation and act as antioxidants.

Some recommendations of the Bulletproof diet are similar to a healthful eating plan – reduce added sugar intake, enjoy what you eat, use spices and herbs to enhance flavor – but skipping more healthful plant foods to consume more fats is not moving in the right direction. There is a reason this is a diet – it is not an eating pattern that can be maintained for a period of time – and that is the key to healthy eating – an eating pattern you enjoy and that you can maintain for life.”

The inventor of Bulletproof coffee claims that replacing breakfast with this 450-plus calorie drink will suppress hunger, promote weight loss and provide mental clarity – is there any truth to this claim? Is it a good idea to skip breakfast in favor of Bulletproof coffee?

Connie Diekman: “Fad diets all have claims to their fame but what is important in terms of health and a healthy weight is what the science shows. There is no significant evidence to indicate that MCT oil – or as they brand it, XCT oil – promotes weight loss or reduces body fat. Very small-scale, and often animal, studies have looked at MCT oil and weight loss and thus far no conclusive evidence exists. So don’t skip a powerhouse breakfast of whole grains, fruit, low-fat dairy and if you like – a little bit of protein – for this cup of coffee.”

So don’t skip a powerhouse breakfast of whole grains, fruit, low-fat dairy and if you like-a little bit of protein-for this cup of coffee
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The study, which included over 120,000 participants, analyzed changes in weight over 20 years. Ultimately, it pinpointed specific foods which likely contributed to weight gain as well as those which likely contributed to weight loss over a period of years. It wasn’t an obesity study, but rather a study of how people gain weight over time.

A researcher in the study, Dr. Walter Willett, Chair of the Department of Nutrition at the Harvard School of Public Health, said, “We found that highly refined foods, sugary beverages and potatoes were related to greater weight gain.”

So what are the foods most likely to contribute to weight gain and weight loss?

Foods likely to contribute to weight gain

1. Potato chips
2. Potatoes
3. Sugar-sweetened beverages
4. Unprocessed red meats
5. Processed meats

Foods likely to contribute to weight loss

1. Yogurt
2. Nuts
3. Fruits (not fruit juices)
4. Whole grains
5. Vegetables

Why are some foods likely to contribute differently to our weight? Dr. Willett offered the following responses:

Why do potatoes/refined carbohydrates lead to weight gain?

Dr. Willett:

There is a very strong hypothesis that… potatoes, since we cook them, are very rapidly broken down into sugars. It’s quickly absorbed into the blood, removed rapidly by action of insulin, and in a few hours, we’re hungry again.

Why do foods like nuts and yogurt accelerate weight loss?

Dr. Willett:

It’s not completely understood, but (nuts) seem to be very satiating. They are chewed for a while, and then stay in the stomach for a while. There is a lot of fat, but calorie for calorie, they make it easier to control overall caloric intake.

What was most surprising about the study outcomes?

Dr. Willett:

Yogurt was probably the most surprising finding. There has been a lot of work in recent years on how different types of bacteria in the colon influence… weight gain. It may be that healthy bacteria in yogurt are helping change the mix of bacteria in the colon and influencing weight.

It is important to note, however, that the best way to control weight is to add physical activity. “Exercise works. Just one hour a week makes a difference,” said Dr. Richard Besser – ABC News Chief Health and Medical Editor. Sleep is also a factor – sleeping fewer than 6 hours or more than 8 can add fat to your middle. Watch Dr. Besser discuss the study on ABC News.

Connie Diekman, RD, Director of University Nutrition at Washington University in St. Louis as well as past president of the Academy of Nutrition and Dietetics, told WebMD that the study provides some good support for factors other experts have assumed are linked with weight gain. She reviewed the study but was not involved in it.

Diekman says that among the most interesting findings is that the lower the intake of fruits, vegetables, whole grains, nuts, and yogurt, the more significant the weight gain. That result is consistent with the recommendation in the new MyPlate Dietary Guidelines to shift food intake to more fruits and vegetables.

Another important finding is that “a shift in calorie intake of as little as 50 to 100 calories a day may be all it takes to gain or lose weight.”

Final advice? “I’d encourage consumers to think about one portion you can cut down on each day or one 10-minute walk you can add to your day. These small steps can then become the steps on the path you need to make more changes to achieve, and maintain, a healthier weight.”

In addition to choosing foods that are more likely to contribute to weight loss, here are some great ideas for increasing your physical activity, 100 calories at a time!

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