Not-ellaFirst things first: Here’s a recipe for the cocoa cashew creme that everyone is raving about! (You’ll never go back to Nutella.)

If you’re trying to improve the overall quality of your diet, be sure you’ve got both of these two critical factors in view.

It’s not uncommon for drugs to deplete nutrients in the body. If you’re taking the drug every day for years, even subtle effects can add up. Here’s a look at what you want to watch out for if you take birth control pills or HRT (plus a link to info on  on other drug-nutrient depletions).

And if Science Fair is the thing you miss most about grade school, here’s a project for you to work on while we wait for Spring to come: How (and why) to do an N of 1 experiment.


Product Review: Tumeric turmeric-based elixirs

by Monica Reinagel, MS, LDN on February 18, 2015


Tturmeriche good folks at Tumeric (no, that’s not a typo; that’s how the brand is spelled) recently sent samples of their turmeric-based juice drinks and power shots for me to review. Knowing my interest in diet and inflammation, I guess they figured I’d be impressed by a product-line based on one of the most anti-inflammatory spices in the world. They were right!

The traditional Indian ingredient is being heavily researched as a potential preventive for Alzheimer’s disease, cancer,  and other inflammation-related conditions.  And turmeric-based juices are a great new way to get more of this health-promoting spice into your diet.

The Tumeric brand elixirs offer a potent dose of fresh-pressed turmeric juice blended with traditional Indian herbs and spices.  My favorite is the original elixir, a spicy combination of turmeric, ginger, cardamom, and cayenne (!), lightly sweetened with honey. A 12 ounce bottle contains 70 calories and 15g of sugar–about half the sugar of orange juice.  The Golden Milk, made with turmeric, coconut cream, chia, and hemp milk, is more like a meal, with 270 calories, 11 g of protein, and 14 g of fat per bottle. (I’m not crazy about the taste of coconut cream, but if you are, this one is worth checking out.)

One advantage to the 3-oz, 70-calorie “PUREprana” shots is that they also feature black pepper, which enhances absorption of curcumin, the active ingredient in turmeric.

At $6 per 12-ounce bottle, this is definitely a premium product but one that’s unique, well-formulated and a nice addition to the category.


moringa-flowerLast week’s podcast was triggered by a press release I received, claiming that something called “moringa” is the most nutritious food on the planet. (That’s a photo of it ==>)

Naturally, I couldn’t resist taking a closer look at the science behind the hype.  You might want to read this before plunking down your credit card for a bottle of the stuff!

In this week’s show, I explained the differences between energy density and nutrient density. Nutrient dense foods are always preferable, of course. But whether you want low or high energy density depends on your goals. Once you’ve listened to or read the podcast, this handy chart will help you keep it all straight.

From the mailbag,  a question on good plant-based sources of iron led another in my series of (highly bookmark-able) nutrient cheat sheets.

And finally, some Nutrition Diva listeners have been singing the praises of the awesome socks they got for free from one of our new sponsors. Get your free pair by going to

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2015-01-25 15.42.27The gluten-free diet trend is still going strong. Here’s the latest on what we’ve learned about the effects of gluten and the purported benefits of a gluten-free diet.

Whether or not you avoid gluten, you won’t want to avoid this delicious (gluten-free) carrot avocado soup.  Still have avocados to use? Try this Avocado and Grapefruit salad.

Taking left-overs for lunch is a great way to eat well and save money. Here’s how reheating leftovers affects their nutritional content.

A reader wonders whether her new water filter might be the cause of leg cramps. How to tell whether your water filters is stripping out important minerals out of your water.

And, with new research emphasizing the importance of getting enough sleep, here’s some advice on using melatonin as a sleep aid.

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Grapefruit and Avocado Salad with Chili-Lime Vinaigrette

by Monica Reinagel, MS, LDN on January 27, 2015

Avocado and grapefruit salads are a familiar theme but the added texture of the celery and a piquant chili-lime dressing add new life to an old favorite. Pack it for lunch with a hard-boiled egg for protein. The lime juice in the dressing will keep the avocado from browning.



  • 2 tablespoons fresh lime juice
  • 2 tablespoons walnut oil
  • 1 teaspoon honey
  • 1/4 teaspoon chili powder
  • 1 pink grapefruit, peeled and sectioned
  • 2 ripe Hass avocados, peeled and cubed. (See The Easy Way to Cube and Avocado)
  • 1 cup celery hearts, sliced in 1/2″ pieces

In a large salad bowl, whisk together lime juice, oil, honey, and chili powder until emulsified. Add grapefruit, avocado, and celery in large bowl and toss gently to combine. Serves 4.

Grapefruit and Avocado Salad with Chili-Lime Dressing

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This week: bone broth, nut allergies, belly fat, and resolution rescue

by Monica Reinagel, MS, LDN on January 12, 2015


January is Volunteer Blood Donor month. For all those who save lives by donating blood, here are some tips on what to eat before and after donating blood.

Still in the market for a New Year’s resolution? Here are my best picks for healthy habits to adopt in the New Year, along with tips on how to make them stick.

If the buzz on “bone broth” has piqued your curiosity, you’re right on trend. Here’s my analysis of what you can  (and can’t) expect bone broth to do for you.

From the mail bag, a request for some healthy snack ideas for those with nut allergies and from the archives, an oft-requested topic: Foods that Burn Belly Fat.

If you belonged to a food coop in college (me: proud member of the Boston Coop 1981-1985!!), you might be surprised to learn how coops have evolved with the times. Check out my article in Food and Nutrition Magazine on the great Coop Comeback.

Stay Warm! Spring is Coming!

(And for those of you in the Southern Hemisphere: Live it up! Winter is Coming!)


Happy happy_new_year_2015_colorful_vector_background_by_123freevectors-d89bi15[1]holidays!

Family gatherings and travel can often lead to unwelcome holiday colds. Should you feel that tell-tale tickle in your nose and throat this week, there is still a chance that you can shake it off. Find out how.

Once you’ve recovered, here is a healthier hot chocolate mix to keep on hand this winter, along with lots of flavorful variations.

If you’ve picked up a few extra pounds over the holidays, here’s an intriguing trick that might help you get back to your fighting weight.

And here’s the scoop on why nutritionists insist on referring to tomatoes, zucchini, and peppers as vegetables when they are actually fruits!


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Pandas eating bambooThanksgiving is behind us but there are still lots of opportunities over-indulge in the next couple of weeks.  If you missed these tips on how to enjoy a feast without overeating, they will serve you well in the weeks to come.

This week’s podcast tackles an issue many of you have asked about: Can the phytoestrogens in soy affect kids, perhaps leading to early puberty? Here’s an overview  of the latest research.

This week’s Facepalm Award goes to the physician who advised his patient to choose white bread instead of whole grain bread because it is lower in gluten.  Here’s why this advice makes no sense.

And from the Department of Archane Nutrients, here’s a little primer on silica and what foods are good sources.  Hint: leave the bamboo to the panda bears.

Finally, here’s a great stocking stuffer for busy parents:  A gift subscription to Emeals healthy meal plans. Save 20% with coupon code HOLIDAY14