Author: Monica Reinagel, MS, LDN

What are the NGPA questions based on?

by Monica Reinagel, MS, LDN

Q. What is the basis for the questions in  the Nutrition GPA quiz?

A. The questions in the Nutrition GPA app are based on decades of research into the foods and eating patterns most strongly and consistently linked to overall dietary quality, nutrient intakes, and health outcomes. Click here to see some of the research underlying the Nutrition GPA™  concept.

These questions are designed not only to gather information about your intake of specific nutrients, but also to infer as much as we can about your overall diet quality, using as few questions as possible.  So, for example, what other foods tend to go along with that food? Or, what might you NOT be eating because you’re eating this instead?

Answering these simple yes-or-no questions will give you a quick assessment of each day’s nutrition. Your daily grades are averaged to calculate your Nutrition GPA (grade point average), so that you can how your nutritional choices stack up over time, and which way you are trending.

Is fish oil safe for those with fish allergies?

by Monica Reinagel, MS, LDN

Fish and Prostate CancerKen writes:

“I have fish allergies. I’ve experienced anaphylactic shock from tuna and sushi a couple times. But I eat shellfish very frequently and never have a problem. Would krill oil be a safe source of Omega-3s for someone with fish (but not shellfish) allergies?”

Krill is a type of shellfish but there is always a risk of cross-contamination if finfish products are processed in the same facility.

See also: Fish oil vs. krill

That said, fish (and shellfish) allergies are generally triggered by the proteins in the fish and these should be completely absent from any high quality fish or krill oil supplement.

A small study conducted in 2008 at St. Louis University found that fish oil appears to be safe for people with confirmed fish allergies.  Even so, I wouldn’t try this at home without an epi pen (and friend) at my side.

Personally, if I had experienced anaphylactic shock from seafood, I think I’d probably just play it safe and choose an omega-3 supplement generated from algae.  Alternatively, as this article explains, an omega-3 supplement may not be necessary.

How much Vitamin C can you absorb at a time?

by Monica Reinagel, MS, LDN

Leena writes:

“I listened with great interest to your recent episode about the role of vitamin C in reducing toxins in the bloodstream.

Before I run out the door to get some vitamin C supplements, I have a question about the best way to take it. You said the recommended dose is 1000 mg daily. But could I increase absorption by splitting that into smaller amounts throughout the day?”

Leena raises an excellent point. There is, in fact, a limit to how much the vitamin C the body can absorb into its tissues at one time. Continue reading “How much Vitamin C can you absorb at a time?” >

Product Review: Siete Grain-free Tortillas

by Monica Reinagel, MS, LDN

2016-06-11 13.04.59I recently received samples of two new grain-free tortillas from Texas-based Siete Foods–one made from almond flour and the other from cassava and coconut.

Tortillas that are gluten-free, grain-free, dairy-free, vegan (almond only), and Paleo-friendly will have obvious appeal to a wide range of “special needs” dieters.  And these are quite tasty!

The ingredient lists are short and sweet and each tortilla tastes reassuringly of its namesake ingredients–the almond having a warm nutty flavor and the cassava/coconut tasting faintly of fresh coconut. Continue reading “Product Review: Siete Grain-free Tortillas” >

How to Make the IIFYM Diet Work

by Monica Reinagel, MS, LDN

dietIn a recent episode of the Nutrition Diva podcast, I talked about a new diet trend called IIFYM, or If It Fits Your Macros.  With the IIFYM diet, you aim to get a certain amount of carbohydrate, protein and fat every day but there are no other rules. You can get your carbohydrates from quinoa or Cap’n Crunch. You can get your protein from tofu or from hot dogs and your fat from olive oil or bacon grease. It’s totally up to you…as long as it fits your macros.

In my podcast, I gave the diet a rather lukewarm review. I mean, how could any reasonable nutritionist get on board with this idea? In practice, however, this diet may ultimately lead some people toward healthier choices, and not away from them as you might expect. Continue reading “How to Make the IIFYM Diet Work” >

Best Bedtime Snacks

by Monica Reinagel, MS, LDN

20110311-bj-late-night-snack-ice-cream-containerLisa writes: “I work fairly late, getting home at 9 pm most evenings. I usually squeeze in a salad in between clients around 5:30-6 pm. By the time I get home I’m usually hungry again. I’m always searching for healthy things to eat at that time, so I don’t grab a pint of Ben and Jerry’s from the freezer.  Can you offer any suggestions?”

I am a bit of an expert in late night snacking–even though I know that runs contrary to conventional nutritional wisdom. There is some research suggesting that eating more of your calories earlier in the day can help with weight loss. But it’s not the same for everyone. I’ve found that as long as my total intake over the course of the day isn’t excessive, having a late night snack doesn’t seem to sabotage my efforts. Your mileage may vary.

See also: Does it Matter What Time you Eat?

At the same time, you don’t want to go to bed with a stomach full of heavy food or all jazzed up on sugar. Here are four of my favorite bedtime snacks. Continue reading “Best Bedtime Snacks” >