All posts filed under: Nutrition 101

New Food Rules: VEG OUT

Many people ask me, what do I need to do to be healthier? “Well… That depends… Healthy is such a relative term.” The answer is SO different for each person. Nonetheless, there is one universal piece of advice I give to absolutely everyone without fail: INCREASE your non-starchy VEGGIES DAILY.   Non-starchy veggies are loaded with vitamins, minerals, antioxidants, fiber, and phytochemicals. They help you feel full and satisfied. They are very low in sugar, fat, and calories. Veggies enhance pretty much every body system from the circulatory to the skin. Two distinct points to make with this (not so new) food rule. First, I did not say eat more FRUIT and veggies. I left all off the fruit apart of the usual phrase for a reason. Fruit is a very nutritious part of any diet; however, 2 servings per day is ENOUGH. Fruit is composed of vitamins, fiber, and yes sugar. More is not necessarily better with the sugary goodness. Secondly, add more veggies of the NON-STARCHY type. Corn, peas, and potatoes are all examples …

New Years, New Rules: Stop Counting Calories #2

For those of you who want another reason to cut calories out of your vocabulary, watch the below video from one of my favorite podcast stars, Dave Asprey at Bulletproof. Dr. David Ludwig is his guest and describes how calories are POINTLESS to measure.   To sum it up, The brain is hardwired to get enough nutritious calories. If you fake your body out with processed, high carb, low nutrient food, your brain uses your hormones to give your body a harsh signal with high cortisol, unruly cravings, and low energy. Your brain is much smarter than you are and knows what it needs.   {If you are lacking on time, start at minute 17:00. This is where the doc really hits it home.}   Credits: https://www.bulletproofexec.com/dr-david-ludwig-food-addiction-will-power-not-enough-272/ http://www.amazon.com/Always-Hungry-Conquer-Cravings-Permanently/dp/1455533866/ref=sr_1_1?tag=bulletpexecut-20&ie=UTF8&qid=1451174363&sr=8-1&keywords=always+hungry

New Year, New Rules: Stop Counting!

If there has been on single mistake in my career as a registered dietitian, it has been preaching the notion of calorie manipulation and control. The theory makes perfect sense, eat fewer calories than your body needs and lose weight. However, in practice, I have many follow up visits where my patients have reported following the set calorie number and no movement on the scale. I have even more follow up visits were some successful patients have regained all of their shaken weight. Talk about a major credibility bummer. After a few years of trials (on behalf of those I counseled and even myself) and studying the latest research available, I have turned the corner and cut calories out of my life. Literally, I choose to forget that they even exist. Turns out, I’m not the only one who got the clue that what we (and by we I mean the nutrition experts) were selling was not working. In Jonathan Bailor’s New York Times bestseller The Calorie Myth, Bailor shouts to the masses why believing …

Food For Thought: Grass-fed Craze

Grass-fed has become a huge buzz term in the health arena. Here is a amazing video from the Weston A. Price foundation explaining not only why eating grass fed is important for our health but also why is important from an agricultural stance. Remember, every grocery store visit or meal ordered is a vote you have to influence farmers, distributors, big food companies, and restaurants. The buying power is a very effective tool to help change how our food is produced to how much it cost.

All Health Begins in the Gut

All health begins in the gut… Wait, what?!? In the traditional sense, most of us think that the stomach as having one function of getting our food where it needs to go. Instead of taking the gut for granted, we need to recognize it as a vital role for both the WHOLE body.   Many in the health arena are coining the term of Gut-Brain. There is a close collaboration between the gut and brain in order to maintain both physical and mental health. Our nervous system is tightly integrated into the stomach with almost 100,000,000 neurons (this is as many neurons in the spinal cord) in the stomach lining. These neurons ensure that our food is digested, our IMMUNE system is regulated, and our brain is informed about nutritional status, inflammation, and stress. So, the gut is a big deal. How do we keep it healthy? One answer: Nurture our bacteria. Our guts house 100 TRILLION bacteria. I’m going to let this Ted Talk scientist give a vivid picture of the impact of these microbes. For …

Ingredient Find: Stevia

One of the fastest newcomers in the sugar substitute marketplace is stevia. The all-natural stevia is derived from the South American stevia leaf. Stevia (in the raw) has been consumed for 1500 years by native South Americans. Glycosides, including stevioside and rebaudioside A, are the two compounds that contribute to its sweet profile. When considering stevia products, one question is imperative: Is this product an extracted glycoside, usually rebaudioside A, combined with other chemically altered compounds? Or is this a whole-leaf stevia product with no other additives? Due to increasing popularity, food manufactures have engineered the natural extract with harmful additives such as a chemically altered erythritol or more ubiquitous components as natural flavorings. These additives have much of the same harmful effects on the gut as Splenda. In contrast, whole-leaf stevia has been shown to have no negative impact on gut health. One issue remains with whole-leaf stevia: intense sweetness. On the surface, this issue is the goal of the product and should not be problematic. However, when examining why the brain and tongue perceive something …

Thirty Thursdays: Bulletproof

Whats on tap for Thirty Thursday? Bulletproof Chi Tea Latte! Controlling blood sugar, hunger, cravings while increasing energy is a pretty tall ask.  When you start your day with a high FAT, moderate protein, and no carbohydrate power drink, it is doable. When you rise in the morning, the body has been on a 7-8 hour fast (hopefully!).  By consuming a quality source of fat, as well as medium chain fatty acids, your body will continue to use fat as its primary source of energy. This is great for weight loss and for brain function. The addition of quality butter, not only, gives the latte its foamy, velvet texture, but also, gives the brain a straight shot of thinking power with its omega-3 to omega-6 ratio and butyric acid. Finally, with the lack of carbohydrates, there will be no rise and crash of blood sugar that destroys energy levels and effects other regulatory hormonal chains. The Bulletproof Chi Tea Latte is a delicious mix of all this nutrition science.  You simply brew your tea and …