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The absolute worst time to decide what to eat

by Monica Reinagel, MS, LDN

power-of-planningThree years ago, in an episode of the Nutrition Diva podcast, I talked about the power of planning:

“I find I make far better choices when I plan ahead—and I bet the same is true for you. One of the interesting things about human nature is that we tend to make different choices for our future selves than we do for our present selves.

“Choices that we make for our future selves are more likely to be in line with our larger goals, such as eating healthy or saving money. Decisions that we make in the moment tend to focus more on short-term desires and instant gratification.” Continue reading “The absolute worst time to decide what to eat” >

Unintended consequences of the clean eating movement

by Monica Reinagel, MS, LDN
Is this chemical in your food?
Is this chemical in your food?

Eating “clean” has been a buzzword for a couple of years now, even though the term is so vague that it’s hard to know whether you’re doing it or not.

There is no concrete definition for “clean” food but for most people it suggests eating foods that are closer to their natural state and less processed. Although it’s pretty easy to identify a green bean as “clean” and a jelly bean as not, foods like cheese or bread or orange juice occupy a gray area somewhere in between.

See also: Why processed foods can be good for you

“Don’t eat anything you can’t pronounce” is another common refrain, and this has led food manufacturers to “clean up” their labels by removing preservatives and other additives. But our mistrust of multi-syllabic words is having an unintended consequence:  Continue reading “Unintended consequences of the clean eating movement” >

Why nutritionists and consumers can’t agree on what’s healthy

by Monica Reinagel, MS, LDN

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The New York Times recently polled hundreds of nutritionists and consumers to find out whether they agreed on which foods are “good for you.” Everyone agreed that that kale, almonds, olive oil are good for you and French fries and soda aren’t. But in between were a lot of foods, such as granola bars and coconut oil, that were ranked a lot higher by consumers than nutritionists. There were also a few, such as quinoa and sushi, that got high marks from nutritionists but not from consumers.

The Times concluded that consumers are confused about which foods are healthy.  I think the Times is confused about how diets work. Continue reading “Why nutritionists and consumers can’t agree on what’s healthy” >

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” >