This week: lemon water, antibiotics in animal feed, benzene in soda, and an announcement

forkHappy Monday! For a while now, I’ve been using this blog primarily to post regular “round-ups” with links to the content that I’ve created or contributed to elsewhere.  But I’m going to be changing things up a bit.  I plan to be posting more original (“exclusive”) content here on the Nutrition Over Easy blog, which you can follow by subscribing to the RSS feed.

If you’d also like to continue to hear about what I’ve been up to off-site, Continue reading “This week: lemon water, antibiotics in animal feed, benzene in soda, and an announcement” >

This week: lower calorie rice, breakfast optimization, sourdough, ZEN nutrition, and more

brownriceNews of a new method of cooking rice that supposedly cuts calories in half just about broke the internet a couple of weeks ago. As is so often the case, the headlines got a wee bit ahead of the science. Here’s what you need to know (including an important precaution).

Although I was partly amused and partly saddened by this article on the drive to “optimize” everything, it nonetheless served as the inspiration for last week’s episode: 9 Ways to Optimize Your Breakfast

Want to optimize your hydration? There’s more to this than the old 8×8 rule. Find out how much water you really need to drink in this article, written as part of my collaboration with PUR water filters.

Two good questions from the mailbag:

Are dates a healthy way to sweeten processed foods?

Does sourdough bread have any additional health benefits? 

Elsewhere on the web, this overview of the benefits (and hazards) of juicing includes a few kernels of wisdom from me.

And if you have time for an extended listen, I had a lovely and leisurely conversation with Thom Walters of the ZEN Commuter podcast, on (among so many other things) how to avoid unnecessary nutrition anxiety.  ZEN Commuter is on iTunes and Stitcher, or you can listen on Thom’s website. Every interview should be so pleasant.

Have a great week!

This week: designer milk, healthier red meat, vitamin E for stretch marks, and more

Is all red meat the same? Once again, experts are telling us that red meat is bad for us. And once again, I have to question the wisdom of lumping everything from fast-food burgers to grass-fed bison into a single category. In this week’s podcast, I have four tips for eating red meat without compromising your health or nutrition. You can read or listen to it here.

I also discussed the new dietary guidelines with Tom Hall on WYPR’s Maryland Morning, which you can listen to here.

I recently taped a segment for the Dr. Oz show about the new “designer milk” by Coca-cola. That episode should air in a week or two but in the meantime, here’s a detailed look at the pros and cons of their new Fairlife milk product.

Looking for ways to drink more water? Here are five sneaky ways to up your H2O without really noticing.

From the mailbag this week, a question about whether vitamin E can help prevent stretch marks during pregnancy and another on the seemingly arbitrary way that fruit and vegetable servings are determined. (There is actually a method to the madness.)

From the department of “silly questions people love to ask nutritionists” is this Huffington Post article on what various nutrition experts would order if forced to eat at McDonalds.

Finally, if you’re reading this on a phone or tablet computer, you’ve no doubt noticed that we (finally) have a functional mobile-friendly site for you! (Thanks for your patience). This is thanks to our new friends at, who make it easy and affordable to mobilize an existing site. If you have a website that is not yet mobile friendly, you have about 3 weeks to fix that before Google’s new algorithm erases all signs of your existence. Bmobilized can save your bacon.  (Not sponsored. Not an affiliate. Just grateful!)

This week, food additives, rethinking the glycemic index, St Paddy pancakes, and more

St Patricks Day PancakesThis week’s podcast, on new research linking common food additives with weight gain, may be one of the most important shows of the year so far. But not because of what it reveals about these food additives. Rather, because it’s a glimpse into the fascinating future of nutrition science. In fact, I find myself looking at every nutrition question (and nutrition facts label) just a little bit differently since having written it.

Last week’s show also turned things on their heads a bit, with new questions about the glycemic index, a concept that has become dietary dogma.

From the mailbag, a listener wonders whether powdered vegetable juice would be a good substitute for at least some of his daily vegetable ration.  And another wonders why liver is considered a healthy thing to eat, when its job to filter toxins out of the blood.

Earlier this week I was a guest on Bert Martinez’s popular Money for Lunch show. We were talking about anti-inflammatory diets and why they are suddenly all the rage. If you want to listen in, our conversation starts at minute 18:30.

And for a fun (and nutritious) way to celebrate St. Patrick’s day on Tuesday, check out Nutrition Upgrade #2.

This week: N-of-1 experiments, how birth control pills affect nutrition, healthier homemade Nutella and more!

Not-ellaFirst things first: Here’s a recipe for the cocoa cashew creme that everyone is raving about! (You’ll never go back to Nutella.)

If you’re trying to improve the overall quality of your diet, be sure you’ve got both of these two critical factors in view.

It’s not uncommon for drugs to deplete nutrients in the body. If you’re taking the drug every day for years, even subtle effects can add up. Here’s a look at what you want to watch out for if you take birth control pills or HRT (plus a link to info on  on other drug-nutrient depletions).

And if Science Fair is the thing you miss most about grade school, here’s a project for you to work on while we wait for Spring to come: How (and why) to do an N of 1 experiment.

This week: Moringa nutrition facts, iron for vegetarians, energy vs nutrient density, and free socks!

moringa-flowerLast week’s podcast was triggered by a press release I received, claiming that something called “moringa” is the most nutritious food on the planet. (That’s a photo of it ==>)

Naturally, I couldn’t resist taking a closer look at the science behind the hype.  You might want to read this before plunking down your credit card for a bottle of the stuff!

In this week’s show, I explained the differences between energy density and nutrient density. Nutrient dense foods are always preferable, of course. But whether you want low or high energy density depends on your goals. Once you’ve listened to or read the podcast, this handy chart will help you keep it all straight.

From the mailbag,  a question on good plant-based sources of iron led another in my series of (highly bookmark-able) nutrient cheat sheets.

And finally, some Nutrition Diva listeners have been singing the praises of the awesome socks they got for free from one of our new sponsors. Get your free pair by going to

This week: gluten-free diets, melatonin as sleep aid, avocado recipes and more!

2015-01-25 15.42.27The gluten-free diet trend is still going strong. Here’s the latest on what we’ve learned about the effects of gluten and the purported benefits of a gluten-free diet.

Whether or not you avoid gluten, you won’t want to avoid this delicious (gluten-free) carrot avocado soup.  Still have avocados to use? Try this Avocado and Grapefruit salad.

Taking left-overs for lunch is a great way to eat well and save money. Here’s how reheating leftovers affects their nutritional content.

A reader wonders whether her new water filter might be the cause of leg cramps. How to tell whether your water filters is stripping out important minerals out of your water.

And, with new research emphasizing the importance of getting enough sleep, here’s some advice on using melatonin as a sleep aid.