Author: Monica Reinagel, MS, LDN

Why cancer patients should leave antioxidant supplements on the shelf

by Monica Reinagel, MS, LDN

supplementsAntioxidants are good, right? So more antioxidants must be better! This is the logic that has sold billions of dollars worth of dietary supplements and superfood extracts.  And when it comes to exaggerated health claims for dietary supplements, perhaps no one is as vulnerable as cancer patients.

They’re vulnerable for two reasons.

First, they’ll do (and spend) anything that they think will increase their chances against this terrifying disease. So they are easy prey for unscrupulous or well-meaning but misinformed marketers, hawking high-dose and largely unregulated dietary supplements that are supposed to “boost the immune system.”

Secondly, their bodies are in the grips of a disease (and, usually, a treatment regimen) that can profoundly alter their biochemistry and metabolic responses–in ways that can be hard to predict.  Continue reading “Why cancer patients should leave antioxidant supplements on the shelf” >

Six tips for reducing gas from beans

by Monica Reinagel, MS, LDN

pulses(Not the sexiest post title I’ve ever written, that’s for sure!)

Dried beans and legumes have a lot going for them nutritionally: They’re high in protein, fiber, and antioxidants. People who eat more legumes generally have a higher overall diet quality, reduced risk factors for disease, and are more likely to be a healthy weight. That’s why eating more legumes is part of my 30-Day Nutrition Upgrade program.

Unfortunately, beans can also be the source of intense digestive discomfort. One breast-feeding mom in my 30-Day Nutrition Upgrade group found to her dismay that eating legumes even gave her baby gas pains! Not cool.

While attending this year’s Food and Nutrition Conference and Expo in Nashville, I had a chance to grill Jessie Hunter, the Director of Research for the American Pulse Association for her best advice.

Here are a few tips on how to reduce the uncomfortable side effects of eating beans–all of which should help reduce the effects on nursing babies, as well. Continue reading “Six tips for reducing gas from beans” >

Learn to love legumes

by Monica Reinagel, MS, LDN

Although legumes are good for you in all kinds of ways, not everyone cares for beans. Some find the texture off-putting; others don’t care for the taste. But with a little creativity, virtually everyone can learn to love (or at least like) legumes. Here’s a collection of my best tips.

Texture Tips

  • Tofu is made from soybeans and counts as a legume but doesn’t have the mealy or gritty texture that some find offensive. It can be added to creamy smoothies, blended into soups or used to make mock egg salad.
  • Try pureed bean dips or guacamole made with avocado and pureed soybeans.
  • Many people find the firmer texture (and fresher flavor) of homecooked beans infinitely superior to that of canned beans.
  • If regular lentils are too pasty for you, try French lentils (aka lentils de Puys). They are firmer and less starchy than regular green lentils.
  • Don’t pass up the chance to cook with fresh shell beans when they are in season (usually late summer). If you’ve never had a fresh shell bean cassoulet, the flavor and texture will be a revelation.
  • If you enjoy crunchy snacks, try some roasted soynuts or crunchy chickpeas instead of nuts or chips.

Time Saving Tips

  • Slow cookers make cooking dried beans from scratch super quick and easy.
  • When beans won’t get soft no matter how long you cook them, the problem is usually old beans. Save yourself the heartache. Throw out any dried beans that have been sitting in your cupboard for months (or years).
  • Split green peas and lentils cook much faster than dried beans, usually in 20-30 minutes.
  • When you soak and cook dried beans for a recipe, make more than you need and freeze the rest for future use.

 Flavor Boosters

  • Most beans have a relatively neutral flavor and will readily take on other flavors. Try a spicy chili or an aromatic Indian dahl, fragrant with garlic and ginger.
  • Hummus (made from chickpeas) is available in dozens of flavors, ranging from lemony to garlicky to fiery. The tahini (sesame paste) in hummus also tempers the beany flavor of the chickpeas.
  • Falafel (made from fava beans) and these Thai chickpea burgers, both elevate the lowly legume into crave-worthy street food.

Finally, if part of your aversion to beans stems from uncomfortable digestive side effects, here are some tips on how to reduce the gas associated with eating beans.

This article originally published at QuickandDirtyTips.com

Is weight gain now beyond our control?

by Monica Reinagel, MS, LDN

portionsA new analysis of diet and exercise data from thousands of people across several decades has come to a shocking conclusion.

“The study concluded that a person in 2006 who consumed the same number of calories and exercised the same amount as someone in 1988, would have a BMI that was 2.3 points higher.” (quote is from CNN’s coverage)

What’s going on here? The researchers present several possible explanations. We’re more stressed and stress chemicals promote fat storage. We get less sleep, which elevates stress hormones, which promotes fat storage. We’re exposed to more chemicals and pollutants that could affect our metabolism. Continue reading “Is weight gain now beyond our control?” >

Finding vegetables you like to eat

by Monica Reinagel, MS, LDN

cruditesIt’s not that hard to get five servings of vegetables a day if you actually like vegetables. But some people just don’t like many vegetables. (Or they don’t don’t think they do.)

So I’ve been thinking about ways to help the vegetable-averse find veggies that they enjoy. Because who wants to 5 servings a day of something they dislike? Continue reading “Finding vegetables you like to eat” >

Rotisserie Chicken: Just as Good as Roast Chicken?

by Monica Reinagel, MS, LDN

Rotisserie chickenChristina writes,

“I pick up a rotisserie chicken from my local grocery store once every week or two and I have taken for granted that this is a healthy choice. I only eat meat a couple of times a week, and I am not all that concerned about my sodium intake. Can you weigh on on the ever-popular grocery store ready-cooked chickens?”

When you’re stopping for groceries on your way home from work, that beautifully browned bird, ready to serve the minute you get home, looks awfully enticing. And it’s just roast chicken, right? What could be more wholesome? Continue reading “Rotisserie Chicken: Just as Good as Roast Chicken?” >

What’s your habit changing style?

by Monica Reinagel, MS, LDN

In her latest book, Better than Before, happiness guru Gretchen Rubin offers advice on how we can form new habits that will make us healthier and happier. It’s an engaging book, equal parts research and personal observation, with lots of practical strategies.

But to be honest, you’ve probably heard most of this advice before: keep a log of the behavior you’re trying to change, remove obstacles, pre-commit, find support, create accountability, and so on.

For me, the most useful insight in Rubin’s book is that habit change is not a one-size-fits-all prescription. The strategies that work for me may not work for you. Continue reading “What’s your habit changing style?” >

Grinding whole grains into flour: what gets lost?

by Monica Reinagel, MS, LDN

Susan writes:

“I’m trying to get to the truth about grains.  After losing more than 30 pounds by cutting out pretty much all starches (i.e., bread, pasta, potatoes, rice, etc.), I thought I’d add back a modest amount of whole grains, including whole grain breads.  We even bought a grinder, grain, and a bread maker.  Now I’m reading that whole grains are only healthful if they aren’t milled – i.e., not turned into flour.  Is that true?  Will I ever eat bread again??”

Thirty pounds? Good for you!! Who are these kill-joys trying to take that hard-won slice of home-baked whole grain bread out of your hand? Continue reading “Grinding whole grains into flour: what gets lost?” >