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Create a world of flavor from just ten spices

by Monica Reinagel, MS, LDN

Fresh spices are the best spices.  But I’ll bet you have spices in your cupboard that have been there for longer than you can remember. Most likely, you bought them for a specific recipe and haven’t used them since.

It doesn’t make sense to have dozens of spice mixes gathering dust in the cupboard when you can create endless variety  with just a handful of foundational flavors.

I recently teamed up with McCormick Spice to create this fun infographic, showing how to create  a half dozen of today’s most popular flavor profiles using just ten basic spices. But the possibilities are endless!

Spice Recipe Poster

Does losing weight really lower your disease risk?

by Monica Reinagel, MS, LDN

James writes:

“Everyone refers to weight as being a risk factor for various diseases. But is it true that losing weight actually lowers one’s risk?  Or could some other factor be responsible for both disease risk and a higher weight?”

If you’re overweight or obese, losing weight absolutely does reduce your risk of various complications and diseases. Because when you lose weight, it’s not just the the number on the scale that changes.  Losing weight can reduce your blood pressure as well as your fasting blood sugar, for example, and that in turn lowers your risk for stroke and diabetes.

[bctt tweet=” When you lose weight, it’s not just the the number on the scale that changes. ” username=”nutritiondiva”]

And, by the way, losing even a small amount–as little as 5% of your current weight–can significantly reduce your risk of various conditions, even if you are still overweight. For this reason, you’d be better off losing a modest amount of weight and keeping it off than losing a large amount of weight and gaining it back!

(And if you’ve had enough of yo-yo dieting, you may be interested in a new project I’m working on.) But keep in mind that having a risk factor for a disease does not mean that you are certain to develop the disease.  If you are a smoker, you are much more likely to develop lung cancer than  a non-smoker. But some smokers don’t get lung cancer–and some non-smokers do.

Which Risk Factors Should We Focus On?

Some disease risk factors are things we can’t change–such as our age, race, gender, or genetic heritage. I’m at higher risk of developing osteoporosis than James is, simply because I’m female.

Other risk factors, such as our body weight, eating habits, exercise, and other lifestyle habits, are within our control. I can lower my risk of developing osteoporosis, for example, by not smoking and getting regular exercise.

No Guarantees So Enjoy the Ride!

Despite what some people will tell you,  there is no way to completely disease-proof your body. All we can do is focus on our modifiable risk factors and hope for the best. And because there are no guarantees, I think it’s important to strike a balance between lowering risk and maintaining quality of life. Or, as my friend Yoni Freedhoff likes to say, “Live the healthiest life you can enjoy living.”

Trend Alert: What’s the deal with ginger shots?

by Monica Reinagel, MS, LDN

Leah writes: “I’ve been hearing a lot about ginger shots as way to boost health and nutrition. Would they be good for everyone? What are the upsides and downsides of daily consumption?”

Fresh ginger juice can make for a zingy little pick-me-up. Will it detox your organs, kill cancer cells, or melt away fat? No. But ginger does have some legitimate health benefits. Continue reading “Trend Alert: What’s the deal with ginger shots?” >

Do Terra chips count as vegetables?

by Monica Reinagel, MS, LDN

veggie chipsNatalie writes:

“Are Terra Chips healthy ? The ingredients are just vegetables (sweet potatoes, carrots, beets, etc.) and oil. Am I getting a serving of vegetables by eating these?”

Technically, yes. These would constitute a serving of vegetables. But before you replace that side salad with a bag of veggie chips, let’s think about what eating vegetables offers us.

[bctt tweet=” Before you replace that side salad with a bag of veggie chips, let’s think about what eating vegetables offers us. ” via=”no”]

Continue reading “Do Terra chips count as vegetables?” >

Given up on losing weight?

by Monica Reinagel, MS, LDN

The number of overweight and obese Americans has climbed steadily in recent decades, from 53% of adults in 1988 to 65% in 2014. At the same time, fewer overweight Americans are trying to lose weight--just 47%, down from 55% back in 1988.

The authors of the study, which was published in JAMA this month, wondered whether we've simply made our peace with being fat.

"As more people around us are getting heavier, we simply believe we are fine, and no need to do anything with it," lead author Liang Zhang told the AP News Service.

That may be part of it.

Continue Reading

Foods that can help with insomnia

by Monica Reinagel, MS, LDN

Q. Do you have any recommendations for what to eat to help falling and staying asleep? I read the following:

“Try eating a kiwi. High levels of antioxidants and serotonin in the fruit may regulate slumber. Or, try a spoon of almond butter. One tablespoon offers up a healthy dose of magnesium. Deficiencies of that mineral have been linked to muscle cramps and insomnia.”

A. Believe it or not, both of these recommendations are supported by actual published research. A small study of 24 people experiencing sleep disturbances found that eating 2 kiwi fruit 1 hour before bedtime every night for 4 weeks led to significant improvements in their sleep quality. Unfortunately, there was no control group, so it’s hard to say how much of this effect was due to placebo effect. Continue reading “Foods that can help with insomnia” >

Make your own calcium-fortified cashew milk

by Monica Reinagel, MS, LDN

In the ever expanding category of nondairy milk, cashew milk has become a favorite. Although soymilk is a closer match for cow’s milk in terms of protein, it does have that distinctive beany flavor. (Which I don’t find unpleasant…just pronounced.)

Cashew milk, on the other hand, has a much milder flavor. To my palate, at least, it is the most dairy-like in taste and mouth feel. It’s also–by far–the easiest nondairy milk to make yourself, which can save you big bucks. You can even add your own calcium and vitamin D! Continue reading “Make your own calcium-fortified cashew milk” >