Category: Ask Monica

Your nutrition questions answered

This Week: How to Overhaul Your Diet, Nutrition Q&A, Turkey Myths

by Monica Reinagel, MS, LDN
Is it safe to use straws in hot drinks?

I often hear from people who feel that they need to overhaul their diet but don’t know where to start.  Trying to change everything at once often backfires. Instead, I think it makes sense to start with the stuff that will have the biggest impact.  Here are my top 5 suggestions.

From the Q&A files:

And finally, the straight dope on some common turkey-day myths).

Truth about TCBY’s new Super Fro-Yo, Perils of Unplanned Eating, and more

by Monica Reinagel, MS, LDN

With the eye of Sandy bearing down quickly, I’m not sure how much longer I’ll have power, so I will post a quick update while I still can!

Last week’s Nutrition Diva podcast talks about unplanned eating and how these “calories of opportunity” can sabotage a healthy diet.  This week, I went on an undercover stake out [LIVE VIDEO] to get the “scoop” on TCBY’s new Super Fro Yo, which they are promoting as a “guilt-free indulgence.” Get all the gripping details here.

Speaking of yogurt, the Nutrition Diva newsletter featured a listener question about what happens to the nutrients in milk when you make it into yogurt and another on the value of calcium-fortified foods. Are they any better than supplements?

Finally, I was honored to be nominated for Best Health and Lifestyle podcast in the 2012 Stitcher Awards.  I’m always flattered to be nominated for these things but, to tell you the truth, I’m unwilling to subject my network to the relentless “get out the vote” effort that winning requires.  Still, it’s nice to be noticed. (If you do want to vote, which you can do daily, you can do that here.)

Stay safe in the storm! If you lose power, save the canned goods and pasta and eat the most perishable items first!  I’ll see you when it’s over.

 

This week: Genetics and nutrition, cocoa nibs, egg yolks, and more

by Monica Reinagel, MS, LDN
What do our genes have to say about our nutrition needs?

The connection between genetics and nutrition seems to be on many people’s minds these days.  In a recent Nutrition Diva podcast, I discussed a new DNA test that supposedly reveals exactly what foods and supplements you should be eating.  And in the ND newsletter, I fielded a question from a reader who had been told to eliminate tropical fruit from her diet because her ancestors stemmed from Northern Europe.   In truth, I think our nutrition choices affect how our genes behave much more than our genes dictate our nutritional needs.

Other topics I covered in the last two weeks include the pros and cons of cocoa nibs, blood tests that supposedly reveal hidden food sensitivities, as well as my take on sensational headlines about egg yolks being as dangerous as smoking.  Finally, check the What’s Cooking blog on recipe.com for some recipes for Jerusalem artichokes.

This week:sports nutrition for armchair athletes

by Monica Reinagel, MS, LDN

As the 2012 Summer Olympics draw to a close, I have some tips for armchair athletes that may have been inspired to dig out the running shoes or renew the pool membership! This week’s Nutrition Diva podcast includes a quiz to test your sports nutrition savvy and, in this week’s What’s Cooking Blog, some recipes that will help boost your performance.   As you’ll read, caffeine is actually a safe and effective way to get a better workout–and this week’s Nutrition Diva newsletter covers an alternative caffeine source that claims to be healthier. But is it?  Finally, some wise words on how to choose between the lesser of two evils…and when there is no need to , in this week’s Quick and Dirty Blog post.

Nutrition Round-Up: carbs and weight gain, prebiotics, sports nutrition tips, and your questions answered

by Monica Reinagel, MS, LDN
Almonds lower in calories than previously thought
An almond tree in bloom

This week’s round-up is turbo-charged with two weeks’ worth of nutrition advice and commentary (due to the fact that I failed to post a round-up last week)!

Let’s start with the headliners: In last week’s Nutrition Diva podcast, I took a closer look at all the media buzz around the latest study on carbs and weight gain. As usual, there’s a little more to the story than the sound-bytes would suggest.   Also in the news, almonds turn out to be less caloric than we thought.

Speaking of nuts (and no, I am not referring to my dear readers!), a fan wrote in with a question about PB2, the new low-fat peanut butter(like) product taking calorie-counters by storm. Sometimes, less really is less. While we’re on the subject of calories, here’s a quick and dirty tip for a reader who wondered whether it makes more sense to focus on fat or calories when selecting non-dairy milk.

Over on the What’s Cooking blog, I have a post on selenium, what it does for you, and where you get it,  including some yum recipes.  You’ll find more great recipes in this post on starting the day off right with a vegetable-packed breakfast.

Wondering about the difference between prebiotics and probiotics? Check out this recent  episode of the Nutrition Diva podcast (which features a special guest appearance from Everyday Einstein!).   I got to pull out more fancy scientific terminology–words like ‘convective’ and ‘evaporative’–in this post on whether  drinking hot tea cools you down faster than a cold beverage.

And, finally(whew!), this month’s Smart Nutrition segment with Tom Hall on WYPR-FM in Baltimore focuses on sports nutrition tips for serious athletes as well as weekend warriors.

That should keep you busy until next week!

 

Nutrition Tips for Ramadan Fasts

by Monica Reinagel, MS, LDN

Q. I have recently started to try to eat healthier–but Ramadan is around the corner. This is the Muslim month where from sunrise to sunset we abstain from food and drink. Ramadan gives Muslims a time to focus on spirituality. However, this is also the month where diets go to ruin! We wake up early in the morning, have a meal and then the next meal is after sunset.  By then you’re so hungry that you end up eating a lot of fried foods and really rich foods.  Could provide some tips on how to maintain healthy eating when fasting? 

A.  Although I realize that Ramadan fasting is primarily for spiritual purposes, there may actually be some health benefits as well! Research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease and diabetes–and maybe even cancer.  See also my article on Benefits of Fasting

But to maximize the potential benefits of fasting, it is important to eat as healthfully as possible when you break your fast.  I realize that can be challenging when the nightly Ramadan feasts feature so many less-than-healthful holiday treats!

Here are my best tips for navigating through the shoals:

Stay hydrated.  Those fasting for Ramadan usually go without water throughout their fasts. Although no lasting harm appears to come from it, they do often end up somewhat dehydrated.  That’s why Ramadan feasts traditionally begin with fruit, soups, and other hydrating foods.  These foods also help decrease the urge to binge on other, less-nutritious foods.

Forego vigorous exercise while fasting.  A brisk walk is fine but it’s not a good idea to run a marathon or swim the English Channel on a day when you’re not eating as much as usual.

Exercise caution when driving or operating heavy machinery.  In Muslim countries, car accidents tend to go up during Ramadan. Then again, that may not be all due to the fasting. A good bit of it may be due to sleep deprivation. Families and friends often gather to break the fast and visit until the wee hours—then get up early for another meal before the fast begins again.

Optimize your nutrition.  When you break your fast in the evenings, it’s okay choose foods that are higher in fat and calories–after all, you have to fit an entire day’s calories into just a few hours. But try to focus on foods that are nutritious as well as calorie-dense–such as nuts, avocados, cheese, meat, and so on.  Salads, fruits, and juices are nutritious and can help replenish lost fluids.  In the morning, try to be up early enough to grab a good-sized healthy meal (and lots of water) before the fast begins.

And finally, it’s OK to enjoy some of the special foods that accompany this this special observance…even if they’re not super healthful. Just exercise some moderation and be ready to resume your new, healthier eating habits when the festival is over.

 

This week: how to get the most nutrition from watermelon, frozen yogurt, and when to eat your carbs

by Monica Reinagel, MS, LDN

We finally got some relief from the heat here on the East Coast.  But cooling foods were definitely top of mind while we sweated it out.  This week’s Nutrition Diva podcast focuses on frozen desserts.  Find out whether frozen yogurt contains the same beneficial bacteria as regular yogurt.   Chilled watermelon is another great way to re-hydrate and beat the heat. On this week’s What’s Cooking blog, I’ve got some clever watermelon recipes, along with a surprising tip on how to increase the nutritional content of your melon.

Meanwhile, readers had questions about carbs this week. In the Nutrition Diva newsletter, I discuss whether a low-carb diet is a good idea for vegetarians. And on the Quick and Dirty blog, I review some research on the best time of day to eat your carbs.

Finally, I was tickled to learn that an article on spices that I wrote last winter for Food and Nutrition Magazine was awarded the Gold Hermes Creative Award for Feature Writing! I have to give most of the credit to Liz Spittler, my awesome editor at Food and Nutrition. This is the third time we’ve been honored for articles we’ve worked on together. Thanks, Liz!

This week: dangers of moderation, herding calcium, a very modern “ancient” grain, and flax recipes

by Monica Reinagel, MS, LDN
How to keep calcium in bones and out of arteries

In last week’s podcast, I talked about the merits of moderation. But I’m not one to leave the dark side unexplored! This week’s Nutrition Diva show takes a closer look at the possible pitfalls of an “everything in moderation” philosophy.  Following up on last week’s post on the  new calcium recommendations, I’ve got an answer to a reader question on how to make sure calcium ends up where it’s supposed to.  On the Quick and Dirty Blog, we ask how an “ancient” grain ended up with a registered trademark. And for all of you with flaxseed in the cupboard and no idea what to do with it, I’ve got some recipe suggestions on the What’s Cooking blog.