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Cadmium in cocoa powder

by Monica Reinagel, MS, LDN

cocoaIn last week’s episode of the Nutrition Diva podcast, I had some suggestions for ways to use cocoa powder as a savory spice, rather than a sweet ingredient. The idea was to increase your intake of those healthy cocoa flavanols without increasing your sugar and fat intake.

But some of you wrote with concerns about cadmium in cocoa powder. Cadmium is a heavy metal that, like lead and arsenic, occurs naturally in soil. Heavy metals in soil can also be the result of industrial pollution. These metals can be absorbed from the soil into plants–and some plants are better at sucking up heavy metals than others. Continue reading “Cadmium in cocoa powder” >

Are you dehydrated? A reliable self-test

by Monica Reinagel, MS, LDN

Image by © Royalty-Free/CorbisWhenever I offer my 30-Day Nutrition Upgrade program, a few people are always surprised that drinking more water isn’t one of the 10 essential habits that we focus on. After all, it’s been drilled into our heads that we’re all chronically dehydrated and that we must (MUST!) drink AT LEAST 8 glasses of water a day.

There are smart phone apps that do nothing but keep track of your water intake and prompt you to drink more.

I’ve been working to debunk the “dehydration myth” for years now. It’s harmless enough, I guess. But I think it sometimes distracts us from things that actually matter a lot more. So I was delighted to see (and repost!) this CDC report, which confirms that Americans are, on average, taking in more than enough water.

Averages, Schmaverages

But, as Liz recently reminded me in an email, averages don’t always tell the entire story. (See Todd Rose’s new book The End of Average.) Despite the fact that Americans in aggregate are well-hydrated, maybe you’re still nervous that you’re teetering on the brink. You’re in luck.

Researchers have determined that if you’re reasonably healthy (and you own a bathroom scale), you can accurately determine your hydration status by answering 3 simple questions, first thing every morning:

  1. uacn_a_1067872_f0003_bHave I lost more than 1% of my body weight since yesterday morning?
  2. Is my urine dark?
  3. Am I thirsty?

The researchers stress that none of these things by itself is a reliable indicator of dehydration. However, if you answer yes to any TWO of these questions, you are likely to be dehydrated. If you answer yes to all three, you are very likely to be dehydrated.

 

What type of restaurants are healthiest?

by Monica Reinagel, MS, LDN

greek foodFast food and chain restaurants like Applebee’s and Olive Garden have gotten a lot of public shaming about the calorie content of their menu items. Meals eaten at these restaurants typically provide around 1200 calories, which is far more than we should probably be eating at any one meal.

Researchers from Tufts University wondered whether diners fare any better at non-chain eateries, so they collected meals from a variety of independent restaurants in Boston, San Francisco, and Little Rock and sent them off for analysis. They found little difference between chain and non-chain restaurants in terms of the calorie content of the meals. But the research did reveal substantial differences between various cuisines. Continue reading “What type of restaurants are healthiest?” >

Larabars: Healthy Snack or Sweet Treat?

by Monica Reinagel, MS, LDN

Simon writes:
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“These days many people are eating date-based snack bars as they are perceived to be healthier than some other snacks. I love them and eat one every day after I was advised by a nutritionist to eat one instead of dessert. My concern is the effect the fructose may have on us, including our microbiota.”

The question about snack bars sweetened with dates has come up before. As I’ve written previously, “Because dates are a fruit, products sweetened with dates and date puree can legitimately claim to have zero added sugars. But, frankly, dates are about as close as you can get to pure sugar and still call yourself a fruit.”

I agree with your nutritionist that if a LARABAR satisfies the urge for candy or baked goods, that’s a pretty good upgrade.  But the fact that snack bars are sweetened only with fruit doesn’t mean that they can be eaten in unlimited quantities. Continue reading “Larabars: Healthy Snack or Sweet Treat?” >

When to introduce common food allergens to babies

by Monica Reinagel, MS, LDN

Which baby foods contain dangerous levels of arsenic“What does the current research show to be the best way to introduce common food allergens to my 8-month old son to decrease his chances of developing a food allergy? I have heard differing opinions.”

The latest research suggests that introducing common food allergens early in life can actually decrease the risk of food allergies in kids. And this appears to be true even when children are at elevated risk of allergy.  Even so, it would be wise to check in with your pediatrician, especially if a baby has asthma or other allergic conditions like severe eczema, or if a parent has severe food allergies.

Experts recommend introducing new foods one at a time and in small quantities. If the baby has no observable reaction to a food, you can continue to feed it in increasing quantities. After introducing a new food, wait three days before trying a new one.

Dairy, soy, and gluten-free sources of calcium

by Monica Reinagel, MS, LDN

almonds“My daughter is  gluten and dairy intolerant. She is breastfeeding and her baby has dairy and soy induced colitis. What foods can my daughter eat to get her calcium needs met and can she take a calcium supplement without causing intestine problems for the baby?”
Congratulations on the new baby in the family! The good news is that there are plenty of calcium-rich foods that are dairy, soy, and gluten free. Continue reading “Dairy, soy, and gluten-free sources of calcium” >

New low glycemic sweetener is higher in calories than indicated

by Monica Reinagel, MS, LDN

I recently received a sample for review of a new sweetener from Italy called Dolcedi, made from organic apples. According to the manufacturer’s website:

“Dolcedì’ can be used any way you would use traditional table sugar or honey and in the same proportions; one teaspoon of sugar equals one teaspoon of Dolcedì’.”

It’s promoted as having a lower glycemic index than sugar–which it does. But the manufacturer also claims that it’s 25% lower in calories than sugar–which it is not.

When used as directed, Dolcedi actually provides 31% MORE calories than sugar.

Continue reading “New low glycemic sweetener is higher in calories than indicated” >