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# Nutrition Over Easy

with Monica Reinagel, MS, LN

## Sitemaps

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## Posts

- [Blog](https://nutritionovereasy.com/blog/)
- [Protein guidelines (interactive tool)](https://nutritionovereasy.com/2025/10/protein-guidelines-interactive-tool/) - There’s an awful lot of discussion about protein these days, and many sources cite specific ranges per kilogram of body weight. Here’s a handy tool that will quickly calculate what those different ranges mean for you. Just enter your weight (in pounds or kilograms) and click the “calculate” button to see your options. I suggest
- [A Big Milestone—and a Crossroads—for the Nutrition GPA](https://nutritionovereasy.com/2025/09/a-big-milestone-and-a-crossroads-for-the-nutrition-gpa/) - TL;DRAs the Nutrition GPA celebrates its 10th anniversary, we are looking for a new home for this beloved app. If you—or someone you know—are part of a company or organization that would be interested in carrying this mission forward, I’d love your help making that connection. Ten years ago (!) this month, we launched the
- [Make Ahead Flax Muffin in a Mug](https://nutritionovereasy.com/2017/05/make-ahead-flax-muffin-in-a-mug/) - If you’ve been enjoying the Flax Muffin in a Mug recipe I recently shared, then you’re going to LOVE this make-ahead version I’ve developed, which makes it even easier to bake up a hot and wholesome breakfast treat on the go. Ingredients: 3 cups ground flaxseed3/4 cup raisins3/4 cup raw sunflower seeds (if desired)1/2 cup
- [New Ways to Use Whey Protein Powder](https://nutritionovereasy.com/2016/11/new-ways-to-use-whey-protein-powder/) - After writing about the benefits of distributing your protein intake more evenly throughout the day, I heard from many of you that you were struggling to figure out how to get the recommended 25 - 30 grams of protein at breakfast and lunch--without eating meat at every meal! So, when National Dairy Council challenged me to come up with
- [Optimizing nutrition in midlife and beyond](https://nutritionovereasy.com/2022/02/eat-better-age-better-a-nutrition-diva-playlist/) - Healthy eating habits are important throughout life. But as we get into mid-life (and beyond), they offer a unique opportunity to set ourselves up for awesome aging. Here are a handful of episodes from the Nutrition Diva archives focusing on nutrition for the second half of life. (Listen on Spotify instead: Eat Better, Age Better
- [Seriously amazing gluten-free high-protein waffles](https://nutritionovereasy.com/2025/01/seriously-amazing-gluten-free-high-protein-waffles/) - I recently stumbled across this recipe for high-protein waffles, made with just 4 ingredients. While Liew's recipe is genius in its own right, if you're willing to throw a couple of extra ingredients into the blender, you can take it to the next level. Honestly, it's hard to imagine ever making regular waffles again.
- [Easy Microwave Popcorn Recipe](https://nutritionovereasy.com/2024/12/easy-microwave-popcorn-recipe/) - Tip: I’ve found that the “bow-tie-guy” brand and the organic popcorn from my health food store seem to pop up better than the cheaper generic brands. Even when you spring for the premium kernels though, it’s still a bargain compared with packaged microwave popcorn! You'll need: 1 brown paper lunch bag or glass microwave popcorn jug* 6
- [Six tips for reducing gas from beans](https://nutritionovereasy.com/2015/10/six-tips-for-reducing-gas-from-beans/) - (Not the sexiest post title I've ever written, that's for sure!) Dried beans and legumes have a lot going for them nutritionally: They're high in protein, fiber, and antioxidants. People who eat more legumes generally have a higher overall diet quality, reduced risk factors for disease, and are more likely to be a healthy weight. That's
- [How much sunshine do you need to get your Vitamin D?](https://nutritionovereasy.com/2010/07/how-much-sunshine-do-you-need-to-get-your-vitamin-d/) - UPDATE: September 2024: There are now a couple of smart-phone apps that are MUCH easier to use than the cool but somewhat clumsy calculator described in my original post!! DMinder (iOS/Android) Vitamin D and UV Tracker (Android) SunDay Vitamin D and UV Tracker (iOS) There's been a lot of hand-wringing lately about people not getting enough
- [Healthy is Better Than Perfect: 5 Must-Know Insights](https://nutritionovereasy.com/2018/11/healthy-is-better-than-perfect-5-must-know-insights/) - Ever feel like you have to do something dramatic to turn your diet around or get a grip on your eating habits? Here are 5 tips that prove drama isn’t necessary.
- [Make your own calcium-fortified cashew milk](https://nutritionovereasy.com/2017/03/make-your-own-calcium-fortified-cashew-milk/) - 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
- [How to Build Muscle on a Plant-Based Diet](https://nutritionovereasy.com/2016/11/how-to-build-muscle-on-a-plant-based-diet/) - Tanya writes: “I recently decided to change to a vegan diet. I'm also an avid gym goer trying to build strength and muscle. The biggest reason I didn't become a vegan sooner is that I'd heard that plant based proteins are not as "bioavailable" as animal protein. Not sure how true this is, so I
- [Is the link between cholesterol and heart disease bogus?](https://nutritionovereasy.com/2014/02/is-the-link-between-cholesterol-and-heart-disease-bogus/) - Q. High cholesterol runs in my family. At 17, my cholesterol was high, and my doctor told me to cut back on saturated fat and foods that contain cholesterol (like eggs and shrimp). Sure enough, my cholesterol came down. But I keep seeing articles arguing that the conventional wisdom on diet, cholesterol, and heart disease
- [Is There an Optimal Ratio of PUFAs, MUFAs, and Saturated Fats?](https://nutritionovereasy.com/2012/05/is-there-an-optimal-ratio-of-pufas-mufas-and-saturated-fats/) - Q. Is there an optimal ratio of polyunsaturated, monounsaturated, and saturated fats that you'd recommend for optimal health? A. Interesting question, and any answer I give will be controversial, but I certainly don't mind getting the conversation started! Here's how the typical American diet (which, one could argue, is clearly not optimal) breaks down, with fat
- [Sweetened with Dates: How Healthy Is It Really?](https://nutritionovereasy.com/2011/03/sweetened-with-dates-how-healthy-is-it-really/) - Q. I watch my sugar intake and I've been searching for a healthy granola bar. Finally, I found Larabars at my grocery store: Only three ingredients and no added sugar. Awesome! My only concern is that the sugar content, while derived completely from dates, is very high. If I'm limiting my added sugar intake, should
- [Nutritional comparison of Impossible and Beyond Burgers](https://nutritionovereasy.com/2024/03/nutritional-comparison-of-impossible-and-beyond-burgers/) - I reviewed both Beyond and Impossible burgers back in 2019, shortly after their introduction to the marketplace. In the intervening 5 years, both brands have been refining their recipes, so I wanted to revisit this topic and tell you what’s changed. You can listen to my review here. Below, you'll find a table comparing the two
- [How safe is imported fish?](https://nutritionovereasy.com/2010/03/how-safe-is-imported-fish/) - Q. Is imported frozen fish from countries like India and Vietnam safe? I avoid buying any food imported from China but I bought frozen Swai Basa Fish (farmed) from Vietnam and frozen Squid (caught wild) from India. They tasted really good and they were cheap, but I'm wondering if we can trust those imports or
- [Is Shakeology all it's cracked up to be?](https://nutritionovereasy.com/2015/06/is-shakeology-all-its-cracked-up-to-be/) - Michelle writes: "I would love to hear your thoughts on the popular drinks Shakeology and Vega One. I really like drinking a smoothie on my way to work. I usually put in things like hemp seed, flax seed, Greek yogurt, almond milk, and frozen fruit. But recently, a friend of mine was touting the benefits
- [Can I get my veggies in a pill?](https://nutritionovereasy.com/2015/03/can-i-get-my-veggies-in-a-pill/) - Q. "I've heard about capsules that contain powdered vegetable juice. It sounds too good to be true. Wouldn't the nutritional value of the vegetables get lost in the processing?" A. Some of the nutritional value of the vegetables would surely be lost by processing them into a powdered supplement - but certainly not all of
- [Pumpkin Spice Scones (vegan, grain-free, low-glycemic)](https://nutritionovereasy.com/2023/11/pumpkin-spice-scones-vegan-grain-free-low-glycemic/) - This genius recipe was developed by my good friend Jed Gaylin. In addition to his many other talents, Jed is a gifted cook who loves to create recipes that work for his vegan, low-glycemic diet. I recently sampled one of these scones at his house and talked him into letting me share the recipe with
- [How to Eat Healthy When Traveling](https://nutritionovereasy.com/2011/07/how-to-eat-healthy-when-traveling/) - Lola writes with a question about eating healthy on the road. “I travel at least two days a week,” she writes, “which leads to countless fast-food and airport meals. Do you have any advice for travelers?” This article also available as a podcast. Click to listen. How to Eat Healthy When Traveling Eating healthy
- [How to bring down stubborn cholesterol](https://nutritionovereasy.com/2023/11/how-to-bring-down-stubborn-cholesterol/) - Just got an excited note from a member of the most recent 30-Day Nutrition Upgrade group: "My cholesterol is 194! First time it has been under 200 in several years. Thanks for nutrition advice that works!" Although the 30-day Nutrition Upgrade is not a cholesterol-lowering program per se, I'm not at all surprised by this
- [The Good Enough Diet: A Drama-Free Approach to Better Nutrition](https://nutritionovereasy.com/2018/09/the-good-enough-diet-a-drama-free-approach-to-better-nutrition/) - How many times have you abandoned a new program or approach because you broke a "rule" and ate something that you weren't "supposed" to? Well, I already screwed up, you might think, so it doesn’t matter now! And maybe you go from having one extra drink at happy hour to a whole weekend of indulgent
- [30-Day Nutrition Upgrade: How long do the benefits last?](https://nutritionovereasy.com/2023/10/30-day-nutrition-upgrade-how-long-do-the-benefits-last/) - "Who has noticed any long term habit change or positive changes based on the 30 Day Nutrition Upgrade?" I found this question on my Facebook page, posted by a (perhaps skeptical?) follower. If you're trying to decide whether this program is worth your while, you might be interested in some of the responses posted by
- [Next 30-Day Nutrition Upgrade starts Nov 8th!](https://nutritionovereasy.com/2023/10/next-30-day-nutrition-upgrade-starts-soon/) - The next 30-Day Nutrition Upgrade program kicks off on November 8th! This fun and flexible group challenge is a great way to kick-start healthy routines and to stay motivated long enough for new behaviors to become established habits. Over 2,000 people have now done this program with me and the results have been incredible! Virtually
- [Kale craze raises heavy metal concerns](https://nutritionovereasy.com/2016/01/kale-craze-raises-heavy-metal-concerns/) - Jeff recently sent me a link to an article in Harper's Bazaar, warning that our recent obsession with kale may have a sinister side-effect: heavy metal poisoning. We're not talking about kale that's being grown on industrial waste sites, either. Even organically managed soil contains a variety of naturally-occurring heavy metals, including arsenic, cadmium, and thallium. These
- [What counts as processed meat (and why eating a hot dog won't kill you)](https://nutritionovereasy.com/2015/07/what-counts-as-processed-meat-and-why-eating-a-hot-dog-wont-kill-you/) - Debbie asks: "What's the definition of processed meat? Everyone seems to agree that we should avoid it. But I'm never sure what counts. Hot dogs and bologna seem obvious. Is sausage considered processed? What about sliced lunch meat at the deli?" Researchers have found that people who eat the most processed and/or cured meats have higher
- [How to make Socca](https://nutritionovereasy.com/2020/09/how-to-make-socca/) - Socca is a flatbread made from chickpea flour and is one of our favorite weekday suppers. Grain and gluten free and rich in protein and fiber. You can top it however you like or just eat it plain. Here's a quick video tutorial. (Instructions below.) Instructions Combine 1 cup chickpea flour, 1 cup water,
- [Disruptions in the Food Supply: What to Expect](https://nutritionovereasy.com/2020/05/disruptions-in-the-food-supply-what-to-expect/) - Related Listening Connect with local growers LocalHarvest.Org Learn More Relief for America’s Small Farmer’s Act, Food Chain Worker Alliance Local Agricultural Marketing Program
- [Monica on Dr.  Oz: What's the deal with designer milk?](https://nutritionovereasy.com/2015/04/monica-on-dr-oz-whats-the-deal-with-designer-milk/) - Should you drink whole milk or skim? Enhanced skim? What about the new "designer" milk from Coca-cola? I recently sorted it all out for Dr. Oz.
- [How much caffeine is in YOUR favorite brand? | TODAY show interview](https://nutritionovereasy.com/2013/03/how-much-caffeine-is-in-your-favorite-brand-today-show-interview/)
- [Potassium content of common foods](https://nutritionovereasy.com/2023/01/potassium-content-of-common-foods/) - Potassium plays an important role in regulating high blood pressure - a potentially lethal condition that affects a quarter of American adults and two-thirds of those over the age of 60. Potassium does a few other useful things as well, such as preventing bone loss, reducing the risk of kidney stones, and keeping your heart
- [Safe sweeteners for those with fructose malabsorption](https://nutritionovereasy.com/2015/07/safe-sweeteners-for-those-with-fructose-malabsorption/) - Q. My doctor says I have fructose malabsorption. There is mixed information on whether cane sugar/ syrup as a "safe" sugar for those with this problem. A lot of health food products seem to use it. Is it considered gut friendly, friendly in limited amounts, or to be avoided altogether? A. While being diagnosed with
- [Nutrient/Energy Density Cheatsheet](https://nutritionovereasy.com/2023/01/nutrient-energy-density-cheatsheet/) - In this episode of the Nutrition Diva podcast, I discuss the differences between nutrient density and energy density and why it matters. Below, you'll find a cheatsheet that illustrates how various types of foods map across these two dimensions.
- [Bright Line Eating: Diet or Disordered Eating?](https://nutritionovereasy.com/2021/12/bright-line-eating-diet-or-disordered-eating/) - Many of you have asked me to weigh in on an approach to weight loss known as Bright Line Eating. Some people claim that this approach has helped them lose weight when all other methods failed. The approach was developed by Susan Peirce Thompson, who has a Ph.D. in Brain and Cognitive Science and claims
- [How Many Calories Do You Need During Pregnancy?](https://nutritionovereasy.com/2014/04/how-many-calories-do-you-need-during-pregnancy/) - Pregnancy is not an excuse to stop paying attention to calories - but it's also not the time to go on a diet. In this episode of the Nutrition Diva podcast, I discuss the dangers of gaining too much (or too little) weight during your pregnancy. Guide to calorie needs during pregnancy The following chart
- [Tips for Healthy Weight Gain](https://nutritionovereasy.com/2011/03/tips-for-healthy-weight-gain/) - Q. I'm a 30-year-old man and I'm struggling to gain weight. I exercise 5-7 hours a week. My health is good. I really enjoy vegetables and other healthy foods, but it's hard to get enough calories without adding soda and dessert to my meal of chicken salad, for example. I know sugar causes a host
- [Is the 30-Day Nutrition Upgrade Right For Me?](https://nutritionovereasy.com/2017/09/is-the-30-day-nutrition-upgrade-right-for-me/) - Still not sure whether the 30-Day Nutrition Upgrade program is for you? Here are answers to some of the questions I got about the program this week. If others are wondering, maybe you are too! And if you have a question that I haven't answered here, feel free to email me. Q. I can't make the
- [How much weight should you gain during pregnancy](https://nutritionovereasy.com/2014/04/how-much-weight-should-you-gain-during-pregnancy/) - In this episode of the Nutrition Diva podcast, I discuss how much weight it’s OK to gain during pregnancy as well as the dangers of not gaining enough weight. Unfortunately, there are some dangerous trends at both ends of this spectrum. Pregnancy isn’t an excuse to stop paying attention to your weight—but it’s also not
- [3 Ways to Break a Weight Loss Plateau](https://nutritionovereasy.com/2011/07/how-to-break-a-weight-loss-plateau-podcast/) - As anyone who has ever lost a lot of weight (like 20 pounds or more) will tell you, the first 5 come off easily and the last 5 are the toughest! You’re still doing all the right things—eating less and moving more—but all of a sudden it stops working. The scale won’t budge. No matter
- [What exactly is water weight?](https://nutritionovereasy.com/2018/03/what-is-water-weight/) - If you gain or lose three or four pounds overnight, most of that is probably due to water weight. But how and why do we gain and lose so much water?
- [How to Motivate Healthy Habits: An Interview with Dan Ariely](https://nutritionovereasy.com/2018/01/how-to-motivate-healthy-habits-an-interview-with-dan-ariely/) - Behavioral economist and best-selling author Dan Ariely shares his research on what really motivates people to make positive changes and how a scale that doesn't show your weight can help you slim down.
- [How to Build More Muscle with Less Protein](https://nutritionovereasy.com/2017/10/how-to-build-more-muscle-with-less-protein/) - Buckle your seat belts and pull out your pocket protectors: We’re going full nutrition-nerd today, talking about the role of dietary protein in maximizing muscle protein synthesis. But don’t assume that this is only of interest to body-builders! Applying these insights to your daily meals can have a monumental impact on your ability to maintain
- [How to Slow Age-Related Muscle Loss](https://nutritionovereasy.com/2016/09/how-to-slow-age-related-muscle-loss/) - By the time we're in our 30s, most of us have already reached our peak in terms of lean muscle mass. From that point on, most of us are gradually losing muscle. It’s not obvious at first, but by the time you’re in your 60s or 70s, the difference in body composition is really dramatic.
- [Is Your Metabolism to Blame?](https://nutritionovereasy.com/2017/06/is-your-metabolism-to-blame/) - Is a slow metabolism keeping you from losing weight? Can you do anything to speed it up? A closer look at what we can realistically do to change our metabolism.
- [Lose More Fat and Less Muscle with Slow Weight Loss](https://nutritionovereasy.com/2020/09/lose-more-fat-and-less-muscle-with-slow-weight-loss/) - A new paper in the British Journal of Nutrition asks whether the pace at which you lose weight affects how much of that lost weight is fat (as opposed to muscle) and the impact on your metabolism after weight loss. To answer this question, the authors pooled the results of seven studies that compared rapid
- [Why weight loss is harder for some people](https://nutritionovereasy.com/2021/04/why-weight-loss-is-harder-for-some-people/) - If you have excess body weight, the standard advice is to eat less and move more. Of course, we all know this is easier said than done. For one thing, it takes a lot of work to change deeply ingrained habits and behavior patterns. It’s hard to move more when our workplaces are designed for
- [Can Diet and Nutrition Help You Get Pregnant?](https://nutritionovereasy.com/2013/11/can-diet-and-nutrition-help-you-get-pregnant/) - Fertility medicine, which barely existed 50 or 60 years ago, is one of today’s fastest growing medical specialties. Many couples are waiting longer to start their families these days and as the age of wannabe parents increases, so do their fertility troubles. But are there other factors driving increased fertility problems? Could the modern diet
- [What can you do for a fatty liver?](https://nutritionovereasy.com/2017/07/what-can-you-do-for-a-fatty-liver/) - It’s normal to have a certain amount of fat in your liver, because processing dietary and blood fats is a big part of what the liver does. But in certain situations, fat can start to build up in the liver. If that goes on unchecked, it can cause inflammation, liver damage, and even liver cancer.
- [How to Avoid Overeating This Thanksgiving](https://nutritionovereasy.com/2021/11/how-to-avoid-overeating-this-thanksgiving/) - Thanksgiving is a time to gather with friends and family, be grateful for all we have, and stuff ourselves silly. I'm not that concerned about the long term consequences of this. As I've said before, a single day of excess isn't going to make you gain weight any more than a one-day juice fast is
- [Dangers of Unplanned Eating](https://nutritionovereasy.com/2012/10/dangers-of-unplanned-eating/) - Today I want to share with you a few thoughts about unplanned eating, a habit which, if left unchecked, can really wreak havoc on your healthy diet. This article is also available as a podcast. Click to listen: What is Unplanned Eating? Well, it’s 2pm right now and I have no idea what I’m having
- [How to Overcome an Unsupportive Environment](https://nutritionovereasy.com/2012/01/how-to-overcome-an-unsupportive-environment/) - I got a letter this week from a listener that I know will resonate with many of you. Meredith writes: “I need to lose about 20 pounds. But I have three growing sons and a husband who stays thin no matter what he eats. I have tried getting the junk out of the house but after
- [How to Start a Healthy Lunch Club](https://nutritionovereasy.com/2017/02/how-to-start-a-healthy-lunch-club/) - Bringing your own lunch to work can help you eat healthier and spend less money. But with all the other demands on you, it can be really challenging to find the time and energy to plan and prepare healthy lunches every day. That’s why I love this new trend that’s been catching on in workplaces
- [Can Your Diet Reduce Stress?](https://nutritionovereasy.com/2020/08/can-your-diet-reduce-stress/) - Kristin writes: Can you talk about cortisol and how it affects our bodies? With all this COVID craziness, it feels like my stress levels are high all the time. What nutritional things can we do to help our stress levels? What can we do about the belly fat that being stressed makes us hang onto?
- [How Fitness Trackers Sabotage Weight Loss](https://nutritionovereasy.com/2021/09/how-fitness-trackers-sabotage-weight-loss/) - Lots of people use diet and activity trackers to log their food intake and exercise. After all, there’s an old saying that “you can’t manage what you don’t measure.” And yet it seems to be backfiring. I get email after email from people using these trackers who can’t understand why they’re not losing weight. They’re
- [How Much Fat Can You Lose?](https://nutritionovereasy.com/2018/12/how-much-fat-can-you-lose/) - The other day, I was browsing nutrition headlines when I came across a summary of some new research on exercise and fat loss, which concluded that “it is not possible to lose more than 1 kilogram of fat per month.” (A kilogram is just over 2 pounds). Not possible to lose more than 2 pounds
- [Satiety vs. Satiation (Part 1)](https://nutritionovereasy.com/2013/02/satiety-vs-satiation-part-1/) - This article is also available as a podcast. Click below to listen: Today, we’re going to talk about the factors that make you feel full and those that keep you full. (They are not the same thing!) This topic has obvious relevance to anyone who is trying to lose weight or even to keep from gaining
- [I started eating healthy and gained weight](https://nutritionovereasy.com/2017/06/i-started-eating-healthy-and-gained-weight/) - Laurie writes: “In the last year I’ve changed my diet and added back good fats like avocado, nuts and seeds (which I used to avoid due to fear of fat). I also started making kefir and yogurt. I feel SO much better. However, the added calories have slowly added pounds. So my question is….How do we
- [What are the benefits of fasting?](https://nutritionovereasy.com/2011/05/what-are-the-benefits-of-fasting/) - I've gotten a lot of questions from listeners about fasting: Is it safe? Is it beneficial? How long should one fast? How often? This article is also available as a podcast: What are the Health Benefits of Fasting? People have fasted as a spiritual practice since ancient times. Today, there are a lot of people
- [Are we programmed to snack at night?](https://nutritionovereasy.com/2013/05/are-we-programmed-to-snack-at-night/) - Are you an evening snacker? You’re not alone. Even though people in the U.S. commonly eat their largest meal at the end of the day, many people still have a powerful urge to snack after dinner. Weight loss clients often tell me that they eat well all day but then everything falls apart in the
- [How often should you eat?](https://nutritionovereasy.com/2009/02/how-often-should-you-eat/) - In a recent episode, I debunked the myth that eating more frequently keeps your metabolism revved up. Not only does skipping meals not shut down your metabolism, but there may be some benefits to going a bit longer between meals. As I explained in that episode, going for four or five hours—or even longer—between meals
- [How sleep affects weight gain with Dr. Jade Wu](https://nutritionovereasy.com/2020/11/how-sleep-affects-weight-gain-with-dr-jade-wu/) - Many people have more difficulty sleeping when they reach midlife, which is also when they start to see their weight creeping up. In this episode of the Nutrition Diva podcast, sleep medicine specialist Dr. Jade Wu talks about the relationship between sleep, appetite, weight gain, and midlife changes. Highlights from our conversation Monica Reinagel: I’ve
- [Why willpower isn't enough](https://nutritionovereasy.com/2014/01/why-willpower-isnt-enough/) - Happy New Year! How are those resolutions coming along? One week into January and most of us are still sticking to our healthy diet and exercise regimens. By the time March rolls around, of course, almost 80% of those well-intentioned plans will have been abandoned. I think the problem is that we place far too
- [Shift your focus to make dieting easier](https://nutritionovereasy.com/2012/05/shift-your-focus-to-make-dieting-easier/) - There’s an old song from the 1940s that says that if you want to be happy, “you got to ac-cent-tchu-ate the positive!” I think that this is also really good advice for those of us who are trying to improve our diet and eating habits. This article is available as a podcast: A lot of the
- [Satiety vs Satiation (Part 2)](https://nutritionovereasy.com/2013/02/satiety-vs-satiation-part-2/) - If you’re trying to lose weight—or to keep from gaining—you need to be careful not to eat too many calories. But it’s no fun to stop eating before you feel satisfied, or to be hungry again long before it’s time to eat. Fortunately, there are several things you can do to limit calories without sacrificing
- [Why we overeat](https://nutritionovereasy.com/2010/01/why-we-overeat/) - This article is also available as a podcast. Click to listen One of the main arguments for a low-carb diet is that reducing carbohydrates theoretically reduces your appetite. You’re not as hungry and therefore you eat less and you lose weight. But that assumes that we only eat when we’re hungry and that we stop
- [Staying on Track when Eating Out](https://nutritionovereasy.com/2013/07/staying-on-track-when-eating-out/) - This article is also available as a podcast. Click to listen: In an effort to help people make healthier choices when eating out, many restaurants are now required to publish calorie counts and other nutrition information right on their menus. Usually, the laws only apply to restaurants with more than one location, such as fast
- [Metabolism Myths](https://nutritionovereasy.com/2021/04/metabolism-myths/) - Despite the recent popularity of intermittent fasting, there's still a widespread belief that eating several small meals a day promotes weight loss by stoking your metabolism. Or that going too long between meals will cause your metabolism to slow down. I think one of the reasons that these notions have gotten so much traction is
- [Nutrition Trap #1: Natural vs. Healthy](https://nutritionovereasy.com/2012/01/nutrition-trap-natural-vs-healthy/) - Most of my readers are pretty savvy about nutrition. They read a lot on the topic, seek advice from reliable sources, stay on top of the latest developments, and think carefully about their food choices. But over the years, I’ve noticed a few traps that even health-conscious people often fall into. One of the most common
- [Nutrition Trap #2: Quality vs. Quantity](https://nutritionovereasy.com/2012/01/nutrition-trap-2-quality-vs-quantity/) - In the first installment of this three-part series, I talked about the all-important difference between natural and healthy. People often make the mistake of thinking that something is good for you just because it’s all-natural or organic. Today, I want to explore a different kind of nutritional blind-spot that has to do with quality versus
- [Nutrition Trap #3: Mean vs. Extreme](https://nutritionovereasy.com/2012/01/nutrition-trap-3-mean-vs-extreme/) - n the first installment of this three-part series, I talked about the all-important difference between natural and healthy (we often make the mistake of thinking that something is good for you just because it’s all-natural or organic). In the second part, I talked about quality vs. quantity (even when a food is good for you,
- [How exercise DOES help with weight loss](https://nutritionovereasy.com/2016/02/how-exercise-does-help-with-weight-loss/) - Researchers released results today of a study that helps explain why it's so hard to lose weight by exercise alone. Turns out that when we increase our activity level, our bodies adjust our metabolism to compensate. Those "calories burned" estimates in our fitness trackers or on the treadmills at the gym? Wishful thinking, apparently. How
- [Trying to eat more veggies? Don't forget about sea vegetables!](https://nutritionovereasy.com/2010/09/trying-to-eat-more-veggies-dont-forget-about-sea-vegetables/) - Trying to get more vegetables into your diet but getting bored with broccoli and spinach? There’s a whole category of super-nutritious vegetables you may be overlooking. Sea vegetables, otherwise known as seaweed, are a great way to add variety to your five-a-day routine. You can add sea vegetables to soups or stir-fries or make a
- [Learn to love legumes](https://nutritionovereasy.com/2015/10/learn-to-love-legumes/) - Although legumes are good for you in all kinds of ways, not everyone cares for beans. Some find the texture off-putting; others don't care for the taste. But with a little creativity, virtually everyone can learn to love (or at least like) legumes. Here's a collection of my best tips. Texture Tips Tofu is made
- [How to Avoid Weight Gain When You Quit Smoking](https://nutritionovereasy.com/2022/04/how-to-avoid-weight-gain-when-you-quit-smoking/) - Q. I have a friend who just quit smoking. He's started to gain the typical weight and went into his local GNC yesterday to get some supplement that's supposed to speed up his metabolism. He already has a fairly good diet. I told him he might be better off just letting his metabolism balance itself
- [How Much Calcium Do You Really Absorb from Foods?](https://nutritionovereasy.com/2013/03/how-much-calcium-do-you-really-absorb-from-foods/) - Q. For foods that are high in oxalates (such as spinach), is the reported amount of calcium adjusted for the fact that you don’t absorb it as well? A. No, it’s not. Calcium content is based on the amount of elemental calcium in a food, without regard to how much of it gets absorbed. If
- [Is Tofu a Good Source of Calcium?](https://nutritionovereasy.com/2018/01/is-tofu-a-good-source-of-calcium/) - Karen writes: "How would you rate tofu as a source of calcium? Is it bioavailable?" Calcium sulfate is often used as a coagulant in the tofu making process. It's added to the soymilk to get it to set into a solid form. The more coagulant you add, the firmer the tofu gets. As a result,
- [Cutting calories can mess with your sleep](https://nutritionovereasy.com/2016/05/cutting-calories-can-mess-with-your-sleep/) - As if losing weight weren't already challenging enough, you might also find that you're not sleeping as well. And we all know (both from research data as well as personal experience) that being under-rested can increase your appetite and reduce your will-power. Perfect, meet storm. A pair of randomized controlled studies suggests a possible solution: Try
- [Do Terra chips count as vegetables?](https://nutritionovereasy.com/2017/04/do-terra-chips-count-as-vegetables/) - Natalie 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
- [Grinding whole grains into flour: what gets lost?](https://nutritionovereasy.com/2015/09/grinding-whole-grains/) - Susan writes: "I'm trying to get to the truth about grains. After losing more than 30 pounds by cutting out pretty much all starches (i.e., bread, pasta, potatoes, rice, etc.), I thought I'd add back a modest amount of whole grains, including whole grain breads. We even bought a grinder, grain, and a bread maker. Now
- [New low glycemic sweetener is higher in calories than indicated](https://nutritionovereasy.com/2016/04/new-sweetener-is-low-glycemic-but-higher-in-calories/) - 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
- [Larabars: Healthy Snack or Sweet Treat?](https://nutritionovereasy.com/2016/04/larabars-healthy-snack-or-sweet-treat/) - Simon writes: "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
- [How does cooking affect the nutrients in meat?](https://nutritionovereasy.com/2016/09/how-does-cooking-affect-the-nutrients-in-meat/) - Kate writes: "I'm concerned about cooking the nutrients out of my food. There is plenty of information about fruits and veggies but what about meat? What is the best way to cook common meats to preserve the nutrition? Thanks!" Good news, Kate! The primary nutrients in meat (protein and minerals) are pretty resilient to heat,
- [Are avocado pits nutritious?](https://nutritionovereasy.com/2016/02/are-avocado-pits-nutritious/) - Amanda writes: "I'm seeing a lot of claims about health benefits of eating avocado pits, but I'm having a terrible time finding solid nutritional information for them. Have you got any data?" Amanda's note was the first I'd heard about eating avocado pits. (My first thought was: How on earth do you eat one?) But a
- [Do water filters remove valuable minerals?](https://nutritionovereasy.com/2010/11/do-water-filters-remove-valuable-minerals/) - Q. In your podcast on mineral water, you said that tap water can be a source of minerals such as calcium and magnesium. If I use a water filtration pitcher to filter my tap water, am I removing these nutrients? A. Great question! To answer it, I got in touch with both PUR and Brita,
- [Cocoa cashew creme (aka "Notella")](https://nutritionovereasy.com/2015/02/cocoa-cashew-creme-aka-notella/) - This delicious recipe comes from my good friend, Jed. Not only does it taste better than Nutella, it's 30% lower in calories, 25% higher in protein, and has only a fraction of the sugar. If it's not quite sweet enough for you, add a bit more sweetener or decrease the cocoa powder slightly. If you
- [Are wild blueberries pesticide free?](https://nutritionovereasy.com/2021/02/are-wild-blueberries-pesticide-free/) - Q. I buy wild blueberries because I assume they are not treated with pesticides. Am I correct about this? A. Not necessarily. It’s possible that growers may cultivate “wild” blueberries for the commercial market and they may apply pesticides to reduce weeds or insects. (Here, for example, is some information from the Maine Extension for
- [Does cheese cause inflammation?](https://nutritionovereasy.com/2016/12/does-cheese-cause-inflammation/) - Q. Can you eat cheese on an anti-inflammatory diet? A. Although dietary choices can affect the level of inflammation in your body, it's too simple to say that a single food or nutrient "causes" inflammation. Cheese contains saturated fats, which can promote inflammatory processes in the body. But other dietary fats, such as omega-3s and
- [Why you should look for peanut butter made with unblanched peanuts](https://nutritionovereasy.com/2015/06/why-you-should-look-for-peanut-butter-made-with-unblanched-peanuts/) - Dan wonders how you can tell whether peanut butter was made with the peanut skins--that papery reddish stuff that surrounds each nut. As Dan points out, these skins are quite rich in phenolic compounds (fancy antioxidants) and peanut butter made with the skins is a lot more nutritious. Unfortunately, the vast majority of peanut butter producers remove
- [Is protein powder too processed to be healthy?](https://nutritionovereasy.com/2021/04/is-protein-powder-too-processed-to-be-healthy/) - Catherine writes: "Virtually everyone says to cut down on processed foods. It's one of the few things everyone from different camps generally agrees on. Yet a large number of nutrition “influencers” recommend smoothies that include protein pea powder, or “beef powder”. How the heck are those not processed food?" You're right: Pea protein and beef
- [Cast iron pans can increase your iron intake](https://nutritionovereasy.com/2015/05/cast-iron-pans-can-increase-your-iron-intake/) - Q. I enjoy using cast-iron cookware and I have heard that it can increase the iron content of some foods during cooking. Is this a safe source of iron and are there any foods that I shouldn’t be cooking in cast-iron? A. It's true! Acidic foods like tomatoes can react with the metal in a
- [Wheat-Free Baking: Are Alternative Flours Healthier?](https://nutritionovereasy.com/2011/04/wheat-free-baking-are-alternative-flours-healthier/) - Q. Do alternative flours such as almond flour offer any real health advantages and if so (or if not), why? A. It's hard to say that something is good for you based entirely on what it isn't! Whether alternative flours offer any health advantages over wheat flour really depends on what you're avoiding (and why),
- [Is fruit more nutritious when it's ripe?](https://nutritionovereasy.com/2017/02/is-fruit-more-nutritious-when-its-ripe/) - Evie asks: "Is fruit more nutritious when ripe than unripe? For example, would a green banana have less potassium than a yellow one?" The nutritional content of fruits (including those fruits we think of as vegetables) absolutely changes as the fruit ripens. Whether you would consider it more or less nutritious might depend on your
- [Cadmium in cocoa powder](https://nutritionovereasy.com/2016/05/cadmium-in-cocoa-powder/) - In 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
- [How much Vitamin C can you absorb at a time?](https://nutritionovereasy.com/2016/07/how-much-vitamin-c-can-you-absorb-at-a-time/) - 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.
- [Calculate your Mediterranean Diet Score](https://nutritionovereasy.com/2014/05/calculate-your-mediterranean-diet-score/) - A huge--and growing--body of research suggests that closely following a Mediterranean dietary pattern can help you live a long and healthy life. How similar is your diet to the mythical Mediterranean Diet studied by researchers? Answer these 9 questions to get your score. (Adapted from Oldways) Give yourself 1 point for every Yes, 0 points
- [Is coffee good or bad for PCOS?](https://nutritionovereasy.com/2016/11/is-coffee-good-or-bad-for-pcos/) - Q. My 22-year-old daughter has a mild case of PCOS and we are wondering about the effect of coffee on this condition. There is conflicting advice about this online. What are your thoughts? A. You're right! There are conflicting points of view regarding coffee/caffeine and PCOS. Many PCOS experts list coffee as a food to
- [What's the science behind an anti-inflammatory diet?](https://nutritionovereasy.com/2015/08/whats-the-science-behind-an-anti-inflammatory-diet/) - Martha writes: "How does anyone really know what causes inflammation and what fights it, in the way of foods?" A lot of people (myself included) are touting the benefits of an anti-inflammatory diet these days. Then again, people tout all kinds of diets--and some of them are complete hooey. So Martha's question is completely justified: What
- [Do Dried Herbs and Spices Have Nutritional Value?](https://nutritionovereasy.com/2011/04/do-dried-herbs-and-spices-have-nutritional-value/) - Q. Do dry herbs and spices have the same nutritional benefits as their fresh counterparts or are they only good for flavor? A. It depends on which herbs and spices (and which nutritional benefits) you're talking about! Cinnamon, for example, is only consumed in its dried form but powdered cinnamon has been shown to help
- [How much is an International Unit?](https://nutritionovereasy.com/2011/08/how-much-is-an-international-unit/) - Q. Most nutrients seem to be measured in mg but some are shown as mcg or I.U. How do I convert these measurements into mg? A. To convert micrograms (mcg) to milligrams (mg), divide by 1,000--or move the decimal point 3 positions to the left. 1000 mcg = 1.000 mg. But generally, you
- [Is Chicken Less Inflammatory Than Beef?](https://nutritionovereasy.com/2011/01/is-chicken-less-inflammatory-than-beef/) - You'll find lots of articles in the popular press about the value of anti-inflammatory diets. But many of them perpetuate certain myths about food and inflammation--in particular, that red meat is inflammatory and chicken is anti-inflammatory. I think that's because many people simply assume that all the foods that we're used to thinking of as
- [Does drinking milk increase your IGF levels?](https://nutritionovereasy.com/2016/03/does-drinking-milk-increase-your-igf-levels/) - Steve writes: "I have been seeing a lot of information about milk and dairy raising levels of IGF1 in our bodies. The claim is that will increase the growth of cancer cells, particularly in hormonal based cancers like prostate and breast cancer. Apparently, high levels of IGF1 are good if you are growing but less
- [Are the calcium RDAs a dairy industry conspiracy?](https://nutritionovereasy.com/2017/06/are-the-calcium-rdas-a-dairy-industry-conspiracy/) - Kate writes: "I am a [lacto]vegetarian, and I make sure to get 3 servings of dairy every day. However, I still technically fall short of the recommended amount of calcium. I have a conspiracy theory that the dairy industry has undue influence on the [USDA], and that the calcium requirements are higher than they need to
- [Pregnant? Skip the Diet Soda](https://nutritionovereasy.com/2017/06/pregnant-skip-the-diet-soda/) - Drinking diet soda during pregnancy increases the risk that your child will be overweight later in life.
- [Fact Check: Three quarters of Americans are chronically dehydrated](https://nutritionovereasy.com/2017/06/fact-check-three-quarters-of-americans-are-chronically-dehydrated/) - I got an email this morning from a blogger asking me to contribute to a post he was doing on ways to drink more water. "My reason for doing this post," he wrote, "is the scary fact that 75% of Americans are chronically dehydrated and it's probably the same in most countries. The hope is
- [Pros and Cons of Pea Milk](https://nutritionovereasy.com/2017/07/pros-and-cons-of-pea-milk/) - "My family recently replaced our lowfat milk with pea milk. We're trying to do our part for the environment and the advertising suggests that pea milk is much healthier than dairy. I'd love to know the health benefits and drawbacks of pea milk." If they come up with any more nondairy milk options, they're going
- [Mac and cheese if you please](https://nutritionovereasy.com/2017/07/mac-and-cheese-if-you-please/) - On my list of things to do this week was write a post responding to the recent scare over toxic chemicals in boxed macaroni and cheese. Fortunately, my friends at Examine.com have save me the trouble. If this is something that you saw in the headlines and were concerned about, here is an excellent analysis
- [Are flavored waters OK to drink?](https://nutritionovereasy.com/2017/07/are-flavored-sparkling-waters-ok-to-drink/) - Laila writes: "I've noticed that flavored carbonated waters have become very popular. Many are tasty and its feels like a healthy alternative for soda. Is there any concern about drinking them regularly, other than cost?" The carbonation itself is not a problem. And as long as the beverages are not sweetened or artificially sweetened, there's
- [More salad equals less joint pain?](https://nutritionovereasy.com/2017/08/more-salads-equals-less-joint-pain/) - Eating more salads and other whole vegetables appears to reduce your risk of knee pain from arthritis. Interestingly, this does not appear to be simply a factor of consuming more vitamins or anti-oxidants. There seems to be something special about eating whole vegetables that's protective. Doctors evaluated the diets of more than 6,000 adults and
- [Onyx Sorghum: Superfood or Nutrient Zapper?](https://nutritionovereasy.com/2017/10/onyx-sorghum-superfood-or-nutrient-zapper/) - Q. I've been seeing ads for Onyx Sorghum, specifically its use in certain cereals. This supposed "miracle" grain apparently contains a lot of antioxidants. However it looks like the high tannin content might affect iron absorption. Could this whole grain fit into a healthy and balanced diet or might it do more harm than good? A.
- [Sugar and Cancer: What's the Connection?](https://nutritionovereasy.com/2017/10/sugar-cancer-connection/) - New research seems to confirm the widely-held belief that sugar "feeds" cancer. Find out what's actually behind the sensational headlines.
- [Need to lower blood pressure? Here's a tastier option](https://nutritionovereasy.com/2017/11/need-to-lower-blood-pressure-heres-a-tastier-option/) - The DASH diet has a great track record for lowering blood pressure. But if the thought of giving up red meat and cheese leaves you feeling bereft, I have good news.
- [Do phytates fight cancer?](https://nutritionovereasy.com/2018/01/do-phytates-fight-cancer/) - Jennie writes: "I read a book on plant-based diets that which cliams that the phytates in whole grains kill cancer cells. Do whole grains really fight cancer?" Ironic, isn't it? In some corners of the nutrition world, the phytates in grains and legumes are reviled as "anti-nutrients." In other circles, they are heralded as cancer
- [How much calcium do you absorb from different foods?](https://nutritionovereasy.com/2014/03/how-much-calcium-do-you-absorb-from-different-foods/) - Q. For foods that are high in oxalates (such as spinach), is the reported amount of calcium adjusted for the fact that you don’t absorb it as well? A. No, it’s not. Calcium content is based on the amount of elemental calcium in a food, without regard to how much of it gets absorbed. If
- [Is IV Nutrition Worth a Try?](https://nutritionovereasy.com/2018/02/is-iv-nutrition-worth-a-try/) - If you have a confirmed deficiency of a specific nutrient, or a condition that prevents you from absorbing nutrients delivered orally, IV nutrition might make sense. And if you were severely dehydrated, an IV can be an efficient way to deliver fluids. But I have grave reservations about these "IV therapy" clinics that are springing
- [Can we all calm down about coconut oil?](https://nutritionovereasy.com/2018/08/can-we-all-calm-down-about-coconut-oil/) - I've gotten several emails from readers asking me to respond to a viral video in which a Harvard (Harvard!) professor asserts that coconut oil is "pure poison." It's hard to imagine how someone with such a prestigious pedigree could make such as silly and sensational statement in public. Presumably she was pushed over the edge
- [Healthy Sources of Omega 3 and 6](https://nutritionovereasy.com/2018/09/healthy-sources-of-omega-3-and-6/) - This week's Nutrition Diva podcast talks about the recommended intake of omega 6 fats. How much is enough? How much is too much? Here's a guide to the omega-6 and omega-3 content of a variety of healthy foods. Click on any column to sort the list by that value. Want a food added to the
- [Thinking of cooking that romaine? Here's why you shouldn't.](https://nutritionovereasy.com/2018/11/thinking-of-cooking-that-romaine-heres-why-you-shouldnt/) - Like many of you, when the CDC issued the warning about romaine lettuce last week, I had a package of romaine hearts in my fridge. Even though I had already eaten one, with no ill effects, the CDC is very clear that the rest should be discarded--just in case. For reasons explained by food safety
- [This Probiotic Cereal Doesn't Make Me Happy Inside](https://nutritionovereasy.com/2018/12/this-probiotic-cereal-doesnt-make-me-happy-inside/) - Probiotic foods continue to be one of the hottest food and nutrition trends. And now Kellogg's has jumped on the bandwagon with a new probiotic cereal called Happy Inside. While this new offering is certainly on trend, I think they've missed the mark in a number of ways: 1. "Yogurty probiotic pieces" that are neither yogurty
- [What are the best and worst kinds of fruit?](https://nutritionovereasy.com/2019/01/what-are-the-best-and-worst-kinds-of-fruit/) - In this week's Nutrition Diva podcast, I debunked the myth that you should avoid certain types of fruit, either because they are higher in sugar or higher in fructose. All fruit can be part of a healthy diet--especially if you are eating fruit in place of other less healthy choices. But if you're curious to
- [Quick Guide to Complementary Protein Sources](https://nutritionovereasy.com/2019/01/quick-guide-to-complementary-protein-sources/) - In this week's Nutrition Diva podcast, I talk with protein researcher Douglas Paddon Jones about whether or not there's any benefit to combining complementary plant-based protein sources at the same meal. Contrary to a lot of the conventional wisdom, which claims that it's sufficient to get all of the essential amino acids over the course
- [Comparison of Oat Milk Brands](https://nutritionovereasy.com/2019/07/comparison-of-oat-milk-brands/) - In this week's Nutrition Diva podcast, I talked about the pros and cons of oat milk, the latest craze in nondairy milk alternatives. Here's a breakdown of the nutrition for several leading brands. (Nutrition information is for 8 fluid ounces.) Below, I've included the ingredients for each brand as well. [table id=7 /] [table id=8
- [The Big 8 and what they mean for your health, nutrition, and safety](https://nutritionovereasy.com/2020/04/the-big-8-and-what-they-mean-for-your-health-nutrition-and-safety/) - Isn't it kind of obvious that soymilk contains soy? So why would they print that underneath the ingredient list? It's all about the Food Allergen Labeling and Consumer Protection Act of 2004. Listen to this week's Nutrition Diva podcast
- [Is collagen protein safe and effective?](https://nutritionovereasy.com/2020/08/re-vital-proteins-collagen-peptides/) - "My collagen protein has a warning about possible lead exposure. Should I switch to a different brand or stop taking it altogether?"
- [Nutritional comparison of beef and plant-based alternatives](https://nutritionovereasy.com/2021/11/nutritional-comparison-of-beef-and-plant-based-alternatives/) - In this week's episode of the Nutrition Diva podcast, I explore how plant-based meat alternative compare with meat in terms of the nutritional and environmental aspect, along with new research on their effect on the microbiome. Here are nutritional and ingredient details for three of the most common meatless brands, as well as two types
- [Five delicious ways to use miso](https://nutritionovereasy.com/2015/05/five-delicious-ways-to-use-miso/) - After last week's episode on the benefits of miso, perhaps you were inspired to buy a big tub of it at the market this week. However, if you're not accustomed to cooking with miso, you may be at a bit of a loss with what to do with it. Fortunately, miso has a nice, long
- [Michelle's Tofu Salad with Nutritional Yeast](https://nutritionovereasy.com/2010/02/michelles-tofu-salad-with-nutritional-yeast/) - If a recipe calls for tofu, it’s important to note whether regular or “silken” tofu is called for. They are not interchangeable. Silken tofu is softer and more fragile. It’s used in miso soup, and it’s often used to impart a creamy texture in dairy-free recipes for salad dressings, puddings, pies, and other desserts.
- [Better results with whole grain baking](https://nutritionovereasy.com/2010/06/better-results-with-whole-grain-baking/) - Substituting whole wheat flour for white flour in baked goods such as quick breads, muffins, or pancakes can make these treats more nutritious. But unless the recipes have been specifically developed for whole wheat flour, the substitution can also turn your goodies into leaden lumps. In muffins and other treats made with baking powder or
- [Is shellfish as nutritious as fish?](https://nutritionovereasy.com/2014/06/is-shellfish-as-nutritious-as-fish/) - Q. "I hear a lot about the health benefits of eating fish, but are other types of seafood (such as shrimp, mussels, oysters, calamari, etc.) just as good for us? I enjoy eating them but would love to know more about how they fit into a healthy diet." A. Absolutely! Seafood can be broken down
- [Nutrition and Fitness at EVERY age (but in particular, over 50)](https://nutritionovereasy.com/2020/05/nutrition-and-fitness-at-every-age-but-in-particular-over-50/) -  Related listening
- [Pumpkin Avocado Pie Recipe](https://nutritionovereasy.com/2022/03/pumpkin-avocado-pie-recipe/) - Avocado and almond milk replace evaporated milk in this healthy take on a holiday classic. But this nutritional upgrade can be your little secret...no one will be the wiser. Pumpkins are super high in beta-carotene and recent research shows that adding avocado to carotene-rich veggies not only boosts absorption of the nutrient but also aids in their
- [Carrot Avocado Soup Recipe](https://nutritionovereasy.com/2022/03/carrot-avocado-soup-recipe/) - This soup tastes rich and creamy but only has 100 calories per bowl. Avocados boost the absorption of the beta-carotene in the carrots and also help your body convert it into vitamin A. Ingredients 1 tablespoon olive oil 1 medium onion, diced (about 1 cup) 1 teaspoon ground coriander 1/2 teaspoon ground cumin 1 pound carrots, roughly
- [Fresh Corn, Black Bean, and Avocado Salad](https://nutritionovereasy.com/2011/08/fresh-corn-black-bean-and-avocado-salad/) - Serves 4 This salad is delicious made with canned corn but in the summer, when corn is in season, it becomes an extra special favorite! If you're making corn on the cob for dinner, be sure to make an extra ear or two so you can make this salad the next day. Or, place
- [What’s the best diet for your genetics?](https://nutritionovereasy.com/2018/02/whats-the-best-diet-for-your-genetics/) - Personalized nutrition is getting a lot of attention these days. Companies will analyze your DNA and tell you what foods and supplements you should and shouldn’t eat based on your genetic profile. But a huge new study throws cold water on the idea of matching your diet to your genetics. Participants with a “low-carb genotype”
- [Dangers of powdered milk and other things you probably don't need to worry about](https://nutritionovereasy.com/2020/06/dangers-of-powdered-milk-and-other-things-you-probably-dont-need-to-worry-about/) - Some thoughts on this week's Nutrition Diva episode and the ways in which the media make us unnecessarily anxious about food.
- [Pros and Cons of Silicone Cookware](https://nutritionovereasy.com/2020/07/pros-and-cons-of-silicone-cookware/) -  Related Listening
- [What's the latest on A2 milk?](https://nutritionovereasy.com/2021/04/whats-the-latest-on-a2-milk/) - [Transcript] There’s a certain amount of a genetic variation in dairy cows, just the way there is with people. That’s why some of us are left-handed and some of us have red hair! And for Dairy cattle, one of those genetic variations leads to tiny differences in the proteins in their milk. Beta-casein is the
- [How do pili nuts compare nutritionally?](https://nutritionovereasy.com/2021/07/how-do-pili-nuts-compare-nutritionally/) - This week's Nutrition Diva podcast is all about the pili nut, the latest entry into the superfood derby. Below is a chart showing how they stack up to other nuts nutritionally. [table id=10 /]
- [What's the healthiest way to eat rice?](https://nutritionovereasy.com/2021/07/nutritional-comparison-of-different-types-of-rice/) - In this episode of the Nutrition Diva podcast, I break down the differences between all the different types of rice. Which are most nutritious? Easiest on your blood sugar? [table id=11 /]
- [Nutrition comparison of gluten-free flours](https://nutritionovereasy.com/2021/08/nutrition-comparison-of-gluten-free-flours/) - In this week's episode of the Nutrition Diva podcast, I reviewed the nutritional benefits of watermelon seed flour in comparison to other gluten- and grain-free flours. You can listen to the episode here and below is a chart showing the nutritional values for several of the most common types. [table id=12 /]
- [Immune Boosting Fact Check](https://nutritionovereasy.com/2020/03/immune-boosting-fact-check/) - Clearing up misinformation about how nutrition interacts with immune system
- [Milk, Breast Cancer Risk, and Sloppy Science Communication](https://nutritionovereasy.com/2020/03/milk-breast-cancer-risk-and-sloppy-science-communication/) - Related Listening:
- [Searching for the elusive get out of jail free card](https://nutritionovereasy.com/2020/05/searching-for-the-elusive-get-out-of-jail-free-card/) -  Related listening Related reading: The case for super slow weight loss
- [The problem with fake sugar](https://nutritionovereasy.com/2020/05/the-problem-with-fake-sugar/) - When health experts told us we were eating too much sugar, industry had an answer for us: artificial sweeteners. All the sweetness (and then some!), none of the problems. Only it turned out there WERE problems. Although they don't directly affect our blood sugar, artificial sweeteners indirectly affect our ability to metabolize sugar. I review
- [Fiber Density](https://nutritionovereasy.com/2018/05/fiber-density/) - This week's Nutrition Diva podcast episode talks about the concept of fiber density and why it matters. Many high-fiber foods are also high in calories. If you're looking to increase fiber but keep calories under control, you want foods with a high fiber density. We can calculate the fiber density of a food by dividing the
- [Protein density of foods](https://nutritionovereasy.com/2018/06/protein-density-of-foods/) - In this week's Nutrition Diva podcast, I talked about the concept of protein density and why it really matters. Plant-based sources of protein like legumes or nuts often contain a lot of additional calories in the form or carbohydrates and/or fats. It can be challenging to to increase your protein intake using plant-based sources without
- [For what are we grateful? Let's start with these people](https://nutritionovereasy.com/2018/11/gratitude-these-people/) - Every Thanksgiving we prep the turkey, mash the potatoes, dice, slice, and garnish the side dishes, and set the table. Finally, the feast is spread before us and we go around the table, each saying what we’re grateful for. “Family.” “Friends.” “The food we’re about to eat.” But how often do we think to extend
- [Nutritional comparison of plant-based chicken](https://nutritionovereasy.com/2022/01/nutritional-comparison-of-plant-based-chicken/) - In an recent episode of the Nutrition Diva podcast, I talked about the pros and cons of plant-based chicken. As a supplement to that episode, I've put together a comparison of key nutrients and ingredients in several leading brands of plant-based chicken (as well as actual chicken). The first table compares breaded nuggets, which is
- [Are decorative pumpkins and gourds edible?](https://nutritionovereasy.com/2021/11/are-decorative-pumpkins-and-gourds-edible/) - Jessica writes: "We just threw out the pumpkins we had on our porch as decoration, and it made me wonder whether we could have eaten them. I bought them at the grocery store after all! Can you eat/cook any type of pumpkin? (I had a mix of regular, Cinderella, and maybe Yokohama.) If you can
- [Finding vegetables you like to eat](https://nutritionovereasy.com/2015/10/finding-vegetables-you-like-to-eat/) - It's not that hard to get five servings of vegetables a day if you actually like vegetables. But some people just don't like many vegetables. (Or they don't don't think they do.) So I've been thinking about ways to help the vegetable-averse find veggies that they enjoy. Because who wants to 5 servings a day
- [My diet is super healthy. Why isn't my Nutrition GPA higher?](https://nutritionovereasy.com/2021/03/healthy-diet-nutrition-gpa/) - I received the following email from a frustrated user of the Nutrition GPA app. I'm posting it here, along with my response, in case other app users might find it useful as well. "I have been somewhat frustrated with the scores I've been getting on the Nutrition GPA app. I know I definitely do not
- [What are the NGPA questions based on?](https://nutritionovereasy.com/2016/07/what-are-the-ngpa-questions-based-on/) - 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
- [How to make homemade corn tortillas](https://nutritionovereasy.com/2020/08/how-to-make-homemade-corn-tortillas/) - Making your own corn tortillas is fun and easy. With just three basic ingredients, a tortilla press, and a hot skillet, you’ll be on your way to having gluten-free, delicious, soft corn tortillas in less than an hour. You can use them for enchiladas, tostadas, tacos, nachos, and more. How to make tortillas Here comes
- [Are Superfoods For Real?](https://nutritionovereasy.com/2020/09/are-superfoods-for-real/) - Kale, goji berries, salmon, quinoa, broccoli sprouts…all have been heralded as superfoods. But what makes these foods so special? Guest contributor Dena Gershkovich weighs in. The term superfood likely first appeared as part of a food marketing strategy, according to an article by the Harvard School of Public Health’s Nutrition Source. Around the time of
- [Protein Content of Common Foods](https://nutritionovereasy.com/2020/09/protein-content-of-common-foods/) - This table shows the amount of protein per serving of several common foods. Note that the standard serving size for meat is 3 ounces, which is considerably smaller than the portions you may be used to seeing. A 3-ounce serving of meat is about the size of a deck of cards. Click here to see
- [The case for super slow weight loss](https://nutritionovereasy.com/2018/06/the-case-for-super-slow-weight-loss/) - One of the things that sets the Weighless approach apart from other weight loss programs is our emphasis on slow weight loss. Instead of coaching our members to lose a couple of pounds a week, we try to hold them to a couple of pounds a month. Crazy, right? And yet there is a method
- [Frequently Asked Questions about the Weighless Program](https://nutritionovereasy.com/2017/12/frequently-asked-questions-about-the-weighless-program/) - Q. I don't live in the U.S. Will I be able to participate fully in the program? A. Geography is no barrier to taking part in Weighless! We already have people enrolled from Australia, Canada, the UK, and Europe, so you also will not be the only one! As long as you eat food, move
- [Perils of arsenic in baby food, raw dough, and licorice tea](https://nutritionovereasy.com/2012/04/perils-of-arsenic-in-baby-food-raw-dough-and-licorice-tea/) - This week's off-site posts addressed a range of potential perils in common foods but also included good news on a food that's often unfairly maligned. In my Nutrition Diva podcast, I explain what you need to know about arsenic levels in apple juice, brown rice, and baby formula. On the Quick and Dirty blog,
- [Should you throw out your nonstick pans?](https://nutritionovereasy.com/2020/06/should-you-throw-out-your-nonstick-pans/) - I've been getting lots of questions relating to the documentary Dark Waters. For example, Dannette wrote: "I just watched the movie "Dark Waters" which makes the case against Teflon. I immediately threw away my nonstick pans. I'm concerned about ALL nonstick surfaces now. I'm not sure if I need to be. I'd love it
- [Six Ways to Make Your Diet Healthier (for the Planet)](https://nutritionovereasy.com/2020/04/six-ways-to-make-your-diet-healthier-for-the-planet/) - Happy Earth Day! These days, we're more conscious of how our dietary choices affect the health of our planet. But it gets complicated. Sure, buying organic products helps reduce the amount of pesticides and artificial fertilizers that are applied to the ground. But what about the environmental impact of transporting organic produce thousands of miles
- [Product Review: RIND dried fruit snacks](https://nutritionovereasy.com/2020/05/product-review-rind-dried-fruit-snacks/) - If you're looking for a nutritious and shelf-stable treat to bridge the gap between grocery runs, RIND dried fruit snacks are an interesting new (to me) option to consider. They're available from various online and brick-and-mortar retailers. You can also purchase them directly from the company's website and right now they are donating a portion
- [Surprising Link Between Diet and Brain Power](https://nutritionovereasy.com/2018/08/surprising-link-between-diet-and-brain-power/) - Every week seems to bring another study on the benefits of the Mediterranean diet--on heart health, longevity, cancer risk, you name it. But this study caught my eye due to a surprising connection between diet and academic performance. The study involved a couple hundred high-school aged kids from Spain. The researchers found that those who
- [Pesticide exposure: separating facts from fears](https://nutritionovereasy.com/2019/02/pesticide-exposure-separating-facts-from-fears/) - An advocacy group called Friends of the Earth has been publicizing the results of a new study demonstrating that when people switch from a regular diet to one containing only organic foods, their exposure to pesticides is reduced. The study recruited four families from different corners of the country. Each family ate a non-organic diet
- [Dieters Mindset vs Weighless Mindset](https://nutritionovereasy.com/2018/06/dieters-mindset-vs-weighless-mindset/) - I'm guessing you've been on your share of diets. (And isn't that, right there, proof that diets are not the answer?) Although they rarely deliver permanent weight loss, diets do succeed fabulously at one thing: they're great at creating a dieter's mindset. And that mindset tends to follow us around, even when we're in between
- [Given up on losing weight?](https://nutritionovereasy.com/2017/03/given-up-on-losing-weight/) - Most overweight Americans have given up to lose weight. Who could blame them?
- [Does losing weight really lower your disease risk?](https://nutritionovereasy.com/2017/04/does-losing-weight-really-lower-your-disease-risk/) - 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
- [Losing weight will shorten your life? Not exactly.](https://nutritionovereasy.com/2017/09/losing-weight-increases-risk-of-dying-not-exactly/) - A new study finds that people who lost more than 15% of their body weight over a five year period were actually more likely to die than those who didn’t lose weight. What’s more, the biggest losers were more likely to die than people who gained 20% during the same period. How can this be?
- [Despite billions spent on dieting, obesity rate hits new high](https://nutritionovereasy.com/2017/10/obesity-rate-hits-new-high/) - Americans are spending more on dieting than every before--more than $60 billion a year. The percentage of obese adults is also at an all time high of 40%.
- [Do you have the right nutrition goals for 2018?](https://nutritionovereasy.com/2017/12/do-you-have-the-right-nutrition-goals-for-2018/) - As 2017 winds down, a lot of us are starting to think about our goals and resolutions for the coming year. What are yours? Are you planning to "eat clean in 2018"? Give up sugar? Work out more? Eat out less? (Or maybe just eat less?) How are this year's goals different from last year's? If
- [Why I'm not reading self-help books in 2018](https://nutritionovereasy.com/2017/12/why-im-not-reading-self-help-books-in-2018/) - Today, I found myself watching an interview with the author of a new book, one of those personal growth books that promises to change your life. As I listened to the interview, I was thinking: "This author seems really wise and I like her message. I could use this in my life. I should read
- [Your diet isn't the problem](https://nutritionovereasy.com/2018/06/your-diet-isnt-the-problem/) - Most diets pay way too much attention to what you eat and not enough to why and how you are eating it. You get detailed instructions about exactly what to eat and what not to eat. And if you follow the instructions, you will almost certainly lose weight. But if you are overweight, the real
- [Easy Recipe: Vegetable Frittata](https://nutritionovereasy.com/2019/01/easy-recipe-vegetable-frittata/) - Getting five servings of vegetables a day is easier if you start at breakfast. And this super simple vegetable frittata is a delicious way to start the day. (It’s also a great way to use up leftover vegetables.)
- [Which Appliances are Worth the Counter Space?](https://nutritionovereasy.com/2018/12/which-appliances-are-worth-the-counter-space/) - In my house, kitchen appliances live in one of two places: in the kitchen or in the basement. The ones in the kitchen are the ones that I use constantly. The ones in the basement are the ones that only come out once in a while. My Constant Favorites Blender This lives right on the
- [Six Free Apps That Will Make Meal-Prep Easier](https://nutritionovereasy.com/2019/01/six-free-apps-that-will-make-meal-prep-easier/) - Though applications are supposed to make your life easier, sometimes finding the right app can be a challenge. A “meal planning” search in the App Store yields pages of tools that claim to help you conquer the grocery store, step up your lunchbox game and make peace with your plate, but how can you know
- [2 Minutes a Day = Better Eating Habits](https://nutritionovereasy.com/2018/10/2-minutes-a-day-better-eating-habits/) - Think you don’t have time to get your diet under control? What if you could improve your eating habits in just 2 minutes a day? The Nutrition GPA™ app (recently named by the New York Times as one of 4 Best Food Tracking apps) asks you ten yes-or-no questions about what you ate that day
- [An easier way to stay on track](https://nutritionovereasy.com/2017/03/an-easier-way-to-stay-on-track/) - Keeping a record of everything you eat–whether you jot it down in a notebook or use a mobile app like My Fitness Pal–can be a very effective tool for improving your eating habits. Part of it is increased awareness and part of it is the accountability. Even if no one ever sees your diet log but
- [The next 30 Day Nutrition Upgrade launches March 31st!](https://nutritionovereasy.com/2016/03/the-next-30-day-nutrition-upgrade-launches-march-31st/) - Last September, 120 people took part in the very first 30-Day Nutrition Upgrade group challenge. And in just a few weeks (March 31st, to be exact), we're going to do it again! These 30-day nutrition and fitness challenges are super popular these days, and for good reason. They're a great way to kick-start healthy routines and to
- [Banana "Nice" Cream Recipe](https://nutritionovereasy.com/2019/01/banana-nice-cream-recipe/)
- [How to Meal-Prep Like a Dietitian](https://nutritionovereasy.com/2018/12/how-to-meal-prep-like-a-dietitian/) - Skip the stress and stay on track while grocery shopping for nutritious meals with these dietitian-approved meal-prep tips.
- [Is Durum Wheat Semolina a Whole Grain?](https://nutritionovereasy.com/2018/11/is-durum-wheat-semolina-a-whole-grain/) - In the 30-Day Nutrition Upgrade program, players earn points by choosing whole grain foods instead of refined grain foods. But distinguishing one from the other can sometimes require an advanced degree in label reading! As one of my Upgraders recently posted in our private Facebook group: "Labels on food can be confusing. Pasta labels are
- [What's your habit changing style?](https://nutritionovereasy.com/2015/09/whats-your-habit-changing-style/) - In her latest book, Better than Before, happiness guru Gretchen Rubin offers advice on how we can form new habits that will make us healthier and happier. It’s an engaging book, equal parts research and personal observation, with lots of practical strategies. But to be honest, you've probably heard most of this advice before: keep
- [Should You Eat a Less Varied Diet?](https://nutritionovereasy.com/2018/08/should-you-eat-a-less-varied-diet/) - "Eat a varied diet" is a fairly standard piece of advice. The idea is that by eating a greater variety of foods, you'll be more likely to check off all the nutritional boxes. But a new report suggests that the enormous amount of variety in our diet may be leading us astray. When we have
- [Cocoa-chia Pudding Recipe](https://nutritionovereasy.com/2013/11/chia-via-pudding/) - I usually hesitate to use the word "superfood," but here's one that truly might qualify. Made with flavanol-rich cocoa powder and chia seeds, this rich and decadent-tasting dessert is a great source of fiber, omega-3s, and polyphenols. Oh yeah, it's also vegan, gluten free, and 100% awesome. Cocoa Chia Pudding For each serving: 1/2 cup
- [Recipe: Red, White, and Blue(berry) Salad](https://nutritionovereasy.com/2016/06/recipe-red-white-and-blueberry-salad/) - Just in time for the 4th of July, this terrific recipe was developed by the folks at Kurbo*, a health and fitness app designed specifically for kids. For the salad: ⅔ cup of uncooked red quinoa (or 2 cups cooked) 3 tablespoons of fresh mint, chopped 1 cup crumbled blue cheese 2 cups of fresh
- [Flax Bran Muffins](https://nutritionovereasy.com/2011/10/flax-bran-muffins/) - Most bran muffins are high in sugar and fat. Prune juice keeps these muffins tender and moist, and adds a natural sweetness. Flax seed also pumps up the nutritional profile by adding omega-3 fatty acids as well as soluble fiber. 1/2 cup unprocessed wheat bran 1/2 cup boiling water 1 cup prune juice 1/4 cup
- [Local vs. organic: the environmental debate](https://nutritionovereasy.com/2007/07/local-vs-organic-the-environmental-debate/) - Yesterday, I wrote about new research showing that organically-grown produce contains more disease-fighting nutrients than conventionally-grown vegetables. Yet another reason to choose organic whenever circumstances and budget allow. After all, as any eco-conscious eater knows, organic farming is also better for the environment--or is it? What if your organic produce is flown in from Chile?
- [An easier way to stay on track](https://nutritionovereasy.com/2016/08/pros-and-cons-of-keeping-a-diet-log/) - Keeping a record of everything you eat--whether you jot it down in a notebook or use a mobile app like My Fitness Pal--can be a very effective tool for improving your eating habits. Part of it is increased awareness and part of it is the accountability. Even if no one ever sees your diet log
- [Guest appearance on Too Busy to Eat with Greg Zuffelato](https://nutritionovereasy.com/2017/03/too-busy-to-eat-show-with-greg-zuffelato/)
- [What is the 30-Day Nutrition Upgrade?](https://nutritionovereasy.com/2017/09/what-is-the-30-day-nutrition-upgrade/)
- [What’s your biggest weight loss struggle?](https://nutritionovereasy.com/2017/11/whats-your-biggest-weight-loss-struggle/) - A. Can’t stick to a diet long enough to lose weight. B. Lose weight but then gain it all back. C. Can’t figure out which dietary approach is best I posted this question to my Facebook page recently and comments poured in almost immediately. Apparently, a LOT of us are struggling. Interestingly, there was no clear
- [New Year. Same Old Resolution? Let's Fix That.](https://nutritionovereasy.com/2017/12/weightless-new-year-old-resolution/) - As the year draws to a close, millions are resolving to lose weight in the new year. Just like they did last year. And the year before that. They'll start diets and join gyms--and some will even lose a few pounds. Just like they did last year. And the year before that. But we know
- [How to weigh less in 2018: The DIY plan](https://nutritionovereasy.com/2017/12/weightless-diy/) - All week, I’ve been hearing people talk about how much weight they’ve gained over the holidays and what diet or cleanse they’re planning to start January 1. Meanwhile, here’s what we’re hearing from the current members of the Weighless program: “Right before Thanksgiving, I reached the (previously fictional) weight on my driver’s license! And then,
- [What it's like to weigh less](https://nutritionovereasy.com/2018/06/what-its-like-to-weigh-less/) - Sure, I can tell you what the Weighless Program is all about. But perhaps you'd rather hear from those who are actually in the program? Here are just a few of the emails and posts that have come in from our members over the last few weeks: "This past week, I saw people I haven't
- [How (and when) to use kosher salt (Video)](https://nutritionovereasy.com/2011/03/how-and-when-to-use-kosher-salt/)
- [How to Choose, Use, and Store Cooking Oils | Video](https://nutritionovereasy.com/2011/04/how-to-choose-use-and-store-cooking-oils/)
- [Debunking Weight Loss Myths on FOX News LIVE](https://nutritionovereasy.com/2011/12/debunking-weight-loss-myths-on-fox-news-live/)
- [What's the Right Size Portion for Pasta? | Video](https://nutritionovereasy.com/2011/04/whats-the-right-size-portion-for-pasta/)
- [Can Sports Drinks Improve Your Workout? | Video](https://nutritionovereasy.com/2011/05/can-sports-drinks-improve-your-workout-video/)
- [How Much Water Do You Need to Drink? | Video](https://nutritionovereasy.com/2011/05/how-much-water-do-you-need-to-drink/)
- [Coffee: Health Boon or Bust? | Video](https://nutritionovereasy.com/2011/05/coffee-health-boon-or-bust-video/)
- [USDA Replaces Pyramid with Plate](https://nutritionovereasy.com/2011/06/usda-replaces-pyramid-with-plate/) - 
- [Tips for safer, healthier cookouts | Video](https://nutritionovereasy.com/2011/07/tips-for-safer-healthier-cookouts-video/) - 
- [Health Headlines: More Hype than Help?](https://nutritionovereasy.com/2012/05/health-headlines-more-hype-than-help/) - Does eating red meat really shorten your life? Are pesticides truly to blame for the pesticide epidemic? Are organics worth the cost? I tackle these and other nutrition topics in this interview with Harris Faulkner. Watch the latest video at video.foxnews.com
- [Tips for Shopping the Farmer's Market](https://nutritionovereasy.com/2012/10/tips-for-shopping-the-farmers-market/)
- [Myth-Busting on FOX News Extra](https://nutritionovereasy.com/2012/04/myth-busting-on-fox-news-extra/)
- [Where does fat go when you lose it?](https://nutritionovereasy.com/2018/03/where-does-fat-go-when-you-lose-it/) - Pride goeth before a fail. When I saw this headline earlier this morning, I clicked through (Mission accomplished, headline writers) and skimmed the article, which seemed to contradict the basic facts that we all learn in nutritional biochemistry. Having not yet had my coffee (yes, I'm making lame excuses), I impulsively posted it on Facebook
- [Eating gluten free will cost you](https://nutritionovereasy.com/2018/04/eating-gluten-free-will-cost-you/) - More and more consumers are convinced that avoiding gluten will improve their health. And if avoiding gluten meant cutting out breads, pasta, crackers, baked goods and other traditionally wheat-based foods, there might be health and nutritional benefits. Replacing sandwiches with salads, pasta with zoodles, pizza crust with cauliflower crusts, baked goods with fruit--all solid upgrades
- [Cold Sesame Zoodles](https://nutritionovereasy.com/2018/04/cold-sesame-zoodles/)
- [Is Halo Top Ice Cream Healthy?](https://nutritionovereasy.com/2018/03/is-halo-top-ice-cream-healthy/) - Piper writes: "Ordinarily, I try to eat natural, whole foods. But I have a soft spot – literally and figuratively -- for ice cream. There are some new brands of ice cream, such as Halo Top, that are supposedly higher in protein and lower in fat, sugar, and calories. The main ingredients are milk protein
- [How to Make a Perfect Vinaigrette | Video](https://nutritionovereasy.com/2011/04/how-to-make-a-perfect-vinaigrette/)
- [How to Make Spaghetti Squash | Video](https://nutritionovereasy.com/2011/06/how-to-make-spaghetti-squash-video/)
- [How to Cook Fish in Parchment](https://nutritionovereasy.com/2011/03/how-to-cook-fish-in-parchment/) - 
- [Can collagen supplements make your skin younger?](https://nutritionovereasy.com/2018/03/can-collagen-supplements-make-your-skin-younger/) - There's a lot of buzz about collagen peptide supplements these days. Collagen is a structural protein present in the skin, joints, hair and nails. The gradual loss of collagen as we age can make the skin look less plump. The idea is that collagen supplements can replace some of that lost collagen and improve the
- [What is the Sirtfood Diet?](https://nutritionovereasy.com/2018/02/what-is-the-sirtfood-diet/) - These special foods are supposed to activate antiaging proteins in your body. Is there science to support the hype?
- [Quick Facts on E. Coli](https://nutritionovereasy.com/2018/03/quick-facts-on-e-coli/) - Thanks to the folks at FoodInsight.org for this quick tutorial on one of the most common sources of food-borne illness and how to protect yourself and your family from infection.
- [Eating meat without feeling guilty](https://nutritionovereasy.com/2018/01/eating-meat-without-feeling-guilty/) - About ten years ago, I cut way back on the amount of meat I was eating, from 3-4 times a week to 3-4 times a month. I wasn't worried about my health. And I enjoy a good steak or roasted chicken as much as anyone. I stopped eating meat mostly because I felt guilty about
- [Probiotic Tea: Is this for real?](https://nutritionovereasy.com/2017/11/probiotic-tea-is-this-for-real/) - Josh writes: This Thanksgiving, my grandmother had a lemon ginger tea from Bigelow, which had probiotics in it. I was surprised to see a dry tea that did not need refrigeration but still claimed to have probiotic properties. The tea was delicious. Even if the probiotic element might be questionable, would it be harmful to
- [This super easy hack could save you major calories](https://nutritionovereasy.com/2017/11/this-super-easy-hack-could-save-you-major-calories/) - Can it really be this simple? Researchers at the University of Surrey fed two groups of study subjects an identical pasta dish. Although the amount of food was the same, it was presented to one group as a "snack" and to the other as a "meal." The snackers ate standing up, using plastic utensils. The
- [What can you do to help the bees?](https://nutritionovereasy.com/2017/08/what-can-you-do-to-help-the-bees/) - On a recent trip (sponsored in part by the National Honey Board), I had a chance to rub wings with some professional beekeepers. Like many of you, I am concerned about the plight of our honey bees (and, by extension, all of us). Did you know that plants pollinated by honey bees and other pollinators
- [Why you shouldn't drink sweetened beverages with meals](https://nutritionovereasy.com/2017/08/why-you-shouldnt-drink-sweetened-beverages-with-meals/) - One of the reasons I suggest drinking only water (or unsweetened tea or coffee) with meals is that calories you drink don't contribute at all to your sense of satiation. In other words, you're not likely to eat any less to compensate for those extra calories you're drinking. They just get added to the total.
- [Tips for Healthier Summer Cookouts](https://nutritionovereasy.com/2017/07/tips-for-a-healthier-memorial-day-cookout/) - Grilling is a quick, convenient, and delicious way to prepare many foods. However, grilling can also create carcinogenic compounds called HCAs and PAHs, which are formed when proteins and fats in meat interact with high or direct heat. Fortunately, it's fairly easy to avoid these risks with a few simple steps. Select leaner meats. Because less
- [Are fermented foods safe during pregnancy?](https://nutritionovereasy.com/2017/05/are-fermented-foods-safe-during-pregnancy/) - Liv writes, "I'm expecting a baby and am supposed to avoid unpasteurized milk. I assume that pasteurization would kill the live cultures in yogurt. Is there another way to get the benefits of beneficial bacteria while I'm pregnant?" It's absolutely true that women are advised to avoid drinking raw milk or eating raw milk cheeses
- [Create a world of flavor from just ten spices](https://nutritionovereasy.com/2017/05/create-a-world-of-flavor-from-just-ten-spices/) - 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
- [How Bad for You is Lowfat Milk?](https://nutritionovereasy.com/2017/05/how-bad-for-you-is-lowfat-milk/) - Karina writes: “I am a fan of low-fat dairy. I prefer skimmed milk and fat-free yoghurt. But lately, people have been telling me that low-fat dairy is "bad for you " and full fat is better. When I ask why, they say it's something to do with how the fat is removed. Another person says most
- [Is stevia an artificial sweetener?](https://nutritionovereasy.com/2017/05/is-stevia-an-artificial-sweetener/) - Cathy writes: "Regarding the recent Nutrition Diva episode about artificial sweeteners, how exactly do you define "artificial" when it comes to sweeteners?" Cathy is absolutely right that the terminology used to talk about sweeteners is vague and I should be better about defining my terms! Caloric vs. noncaloric Sweeteners can be divided into two broad
- [Why Carbs Don't Always Have 4 Calories per Gram](https://nutritionovereasy.com/2011/07/why-carbs-dont-always-have-4-calories-per-gram-podcast/) - If you've dabbled around in nutrition, you're probably familiar with the 4-4-9 rule, which says that carbohydrates and proteins each contain 4 calories per gram, while fats contain 9 calories per gram. However, this is really only a rough approximation. Making matters worse, manufacturers are legally allowed to fudge the calorie counts on their labels
- [Anti-Aging Oils with Dr Oz](https://nutritionovereasy.com/2013/03/anti-aging-oils-with-dr-oz-2/) - Monica shares tips on anti-aging benefits of different oils Watch it now.
- [Trend Alert: What's the deal with ginger shots?](https://nutritionovereasy.com/2017/04/trend-alert-whats-the-deal-with-ginger-shots/) - 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.
- [Foods that can help with insomnia](https://nutritionovereasy.com/2017/03/foods-that-can-help-with-insomnia/) - 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
- [Seasonal Vegetables:  Spring Cleaning for the Body?](https://nutritionovereasy.com/2011/04/seasonal-vegetables-spring-cleaning-for-the-body/) - Q. Taught by my grandmother, I practice the time-honored tradition of eating spring greens: dandelions, burdock, stinging nettles, pigweed, lamb’s quarters, plantain, shepherd’s purse, garlic mustard, chickweed, cleavers, and so on. What does modern nutrition have to say about this? Are these greens truly "blood cleansing" or "liver cleansing? A. In traditional Chinese acupuncture, each
- [Can an anti-inflammatory diet ease aches and pains?](https://nutritionovereasy.com/2017/02/can-an-anti-inflammatory-diet-ease-aches-and-pains/) - Q. "My physical therapist suggested I go on an anti-inflammatory diet to help with joint pain. From what I can find on the Internet, this is a diet that limits saturated fat and simple carbohydrates (white flour, sugars) and concentrates on fruits, veggies, fish, olive oil and whole grains. Is there evidence that an anti-inflammatory
- [What's the optimal timing for meals and exercise?](https://nutritionovereasy.com/2017/03/whats-the-optimal-timing-for-meals-and-exercise/) - Will skipping breakfast cause you to eat more later in the day? Will you burn more fat if you exercise in a fasted state? Does eating late in the day cause you to store more fat? Are you better off eating more frequently or going longer between meals? Every week, there seems to be a new
- [The 30 Day Easy Way Nutrition Upgrade](https://nutritionovereasy.com/2015/09/the-30-day-easy-way-nutrition-upgrade/) - What would it take to change your eating habits for the better (and for good)? Maybe less than you think! In this one-hour class, you’ll learn a simple approach that will help you gently reshape your eating habits and upgrade your nutrition, starting exactly where you are right now. No judgment. No breast-beating. No forbidden
- [What to look for when choosing an infant formula](https://nutritionovereasy.com/2017/02/what-to-look-for-when-choosing-an-infant-formula/) - Kelly writes: "I recently gave birth and despite my best efforts, breastfeeding did not work out for us. Can you provide some kind of framework to make a good choice of formula? I'm sad I can't give my son breastmilk and I want to give him the next best thing. Are there certain ingredients to
- [Are there nutritional benefits to dehydrating fruits and veggies?](https://nutritionovereasy.com/2017/01/are-there-nutritional-benefits-to-dehydrating-fruits-and-veggies/) - "I read that dehydrators are the in thing this year. Clearly dried fruits are going to contain more sugars per handful than the original fruit but might there be nutritional benefits from drying foods?" Food dehydrators can be a great way to preserve fresh fruits and vegetables and to create portable, nutritious snacks. Although dried fruits are
- [Is hominy healthy?](https://nutritionovereasy.com/2017/01/is-hominy-healthy/) - Q. Is hominy healthy? I know it's made from corn, but I can't seem to find an answer on whether it's a whole grain or not. I've also read that it's sometimes soaked in lye, which can't be good for us, right? Anyway, I have a delicious sounding chili recipe that calls for it, but
- [Should I stop being vegetarian to reduce my risk of diabetes?](https://nutritionovereasy.com/2016/12/should-i-stop-being-vegetarian-to-reduce-my-risk-of-diabetes/) - Q. I am a healthy, normal weight woman in my early 20s. I am also a vegetarian. Because there is a strong family history of type 2 diabetes (both parents and all four grandparents), my doctor suggested I adopt a relatively low-carb diet to reduce the risk of getting the disease myself. But does going
- [Should our toddlers really be eating this much fake sugar?](https://nutritionovereasy.com/2017/01/should-our-toddlers-really-be-eating-this-much-fake-sugar/) - Would you let your 7-year-old drink diet soda? How about your 2 year-old? A disturbing new study finds that 27% of elementary-school kids and 20% of our preschoolers are consuming artificial sweeteners on a daily or near daily basis. This represents a 300% increase since 1999. [bctt tweet="20% of preschoolers consume artificial sweeteners on a daily basis."]
- [Calories vs kcals vs joules](https://nutritionovereasy.com/2016/12/calories-vs-kcals-vs-joules/) - I just ate an apple that had 116,000 calories. No, it wasn't the size of my house. That's really how many calories a large apple contains. As calorie, as you might remember from high school, is the amount of energy it takes to increase the temperature of 1 gram of water by 1 degree Celsius. Turns
- [NYT protein piece generates more heat than light](https://nutritionovereasy.com/2016/12/nyt-protein-piece-generates-more-heat-than-light/) - There's been a lot of buzz this week about a column in the New York Times on the potential consequences of eating "too much" protein. Well columnist Roni Rabin worries that the popularity of protein powders, drinks, and bars are "making it possible to effortlessly consume protein in amounts that far exceed dietary recommendations." She
- [Do You Need to Cut Back on Salt?](https://nutritionovereasy.com/2011/08/do-you-need-to-cut-back-on-salt/)
- [Calorie cycling as weight control strategy](https://nutritionovereasy.com/2012/06/calorie-cycling-as-weight-control-strategy/) - I recently talked with CBS news about the pros and cons of calorie cycling as a method for losing weight. See also: How to break a weight loss plateau
- [This year, give thanks by reducing food waste](https://nutritionovereasy.com/2016/11/this-year-give-thanks-by-reducing-food-waste/) - Those of us in the U.S. are celebrating Thanksgiving tomorrow and I just read a disturbing statistic: Of the 700 million pounds of turkey that will be purchased for tomorrow's holiday feasts, about 235 million pounds will end up in the trash. Food waste is a problem year round, of course. But on a day
- [Why isn't my Vitamin D working?](https://nutritionovereasy.com/2016/11/why-isnt-my-vitamin-d-working/) - Q. When I saw my doctor for my annual physical, he did a blood test for vitamin D and it came back deficient. Although live in Southern California, I tend to avoid the sun and keep covered when I am out in it. But my daily multivitamin contains 1,000 IU of vitamin D. My doctor recommended
- [Recipe: Hale Caesar Salad Dressing](https://nutritionovereasy.com/2016/10/recipe-hale-caesar-salad-dressing/) - Whey protein powder adds a protein punch to this creamy salad dressing and vegetable dip. Ingredients 1 cup reduced fat mayonnaise 1/2 cup unflavored whey protein powder 1/4 cup lemon juice 1/4 cup finely grated Parmesan cheese 1 clove garlic, minced 2 teaspoon freshly ground pepper 1 tsp anchovy paste (optional) Blend all ingredients in blender
- [Calcium Supplements: Safe or Not?](https://nutritionovereasy.com/2016/10/calcium-supplements-safe-or-not/) - The National Osteoporosis Foundation published a new report this week, insisting that calcium supplements are safe for your heart. Two weeks ago, Johns Hopkins cardiologist Erin Michos published a paper saying the opposite. She notes that the NOF review (which was funded by a pharmaceutical company that makes calcium supplements) omitted certain studies (such as the ones
- [Product Review: My KIND of snack bar](https://nutritionovereasy.com/2013/09/product-review-my-kind-of-snack-bar/) - My primary complaint with most granola and snack bars is that they're all so high in sugar (or, in the case of the low carb bars, high in fake sugar). It's not merely a nutritional objection; I find most of them unpleasantly sweet. So I was intrigued to learn about a new line of bars
- [Does glucosamine increase diabetes risk?](https://nutritionovereasy.com/2016/10/does-glucosamine-increase-diabetes-risk/) - Q. I have osteoarthritis but Type 2 diabetes also runs in my family. I know my own fasting glucose tends to edge up if I am not careful about my diet. Is there evidence that I should avoid glucosamine? A. As the name suggests, glucosamine is a type of sugar. And there was some early research (mostly in
- [Product Review: TrueSelf Low FODMAP bars](https://nutritionovereasy.com/2016/09/product-review-trueself-low-fodmap-bars/) - As the low FODMAP diet continues to gain popularity and credibility as a way to reduce the misery of Irritable Bowel Syndrome (IBS), it was only a matter of time before low FODMAP products started showing up in the market place. TrueSelf Foods recently sent me samples of their new line of low FODMAP snack bars
- [How much would you pay to lose 5 pounds?](https://nutritionovereasy.com/2016/10/how-much-would-you-pay-to-lose-5-pounds/) - Beth writes: "A 2011 study published in The American Journal of Medicine showed that taking 1800mg of alpha lipoic acid a day increased weight loss in subjects on a restricted calorie diet compared to controls. This seems promising, but the supplement is expensive. I am interested in your take on the research and whether or not
- [Which is worse: Glucose or fructose?](https://nutritionovereasy.com/2016/09/which-is-worse-glucose-or-fructose/) - David posted the following interesting question on the Nutrition Diva Facebook page: "Your podcast on nutritional trade-offs made me think of the following question: I try very hard to limit my intake of sugar. But some foods do need some kind of sweetener, and so I'm wondering about what alternatives to table sugar you recommend.
- [Should you wash meat before cooking it?](https://nutritionovereasy.com/2016/10/should-you-wash-meat-before-cooking-it/) - Q. When I buy chicken or meat, I like to wash it under cold running water before cooking. A friend of mine claims the chicken or meat must be washed in boiling water to clean it. Is one method better than the other? Is either necessary? A. Not only is it not necessary to wash raw meat
- [Homemade Granola](https://nutritionovereasy.com/2016/05/homemade-granola/) - I think this granola tastes so much better than store-bought brands. It's also a lot lower in sugar. If you want to add raisins or other dried fruit, add after the cereal has cooled completely. Ingredients 4 cups rolled oats (not-quick cooking) 3/4 cup raw almonds 1/2 cup raw sunflower seeds 1/4 cup whole flaxseeds
- [Product Review: Ball® FreshTECH Automatic Home Canning System](https://nutritionovereasy.com/2014/08/product-review-ball-freshtech-automatic-home-canning-system/) - Although I'm not a prolific canner, I usually put up a few things from my garden every August, using an ancient enameled canning pot I picked up years ago at a yard sale. Baltimore in August is steamy enough without giant pots of water boiling on the stove for several hours, so I was intrigued by a
- [Do prunes strengthen your bones?](https://nutritionovereasy.com/2016/04/do-prunes-strengthen-your-bones/) - "Prunes Could Make Your Bones 20% Stronger" claims a well-known health publication, citing a new study out of Texas A&M. The article goes on to quote the lead researcher, who recommends eating 4 or 5 prunes a day. Let's take a closer look at the details, shall we? The study was done on mice. It
- [How the media distorts science. (Harumph!)](https://nutritionovereasy.com/2016/09/how-the-media-distorts-science-harumph/) - Two items crossed my Facebook feed within the last week or so that were textbook examples of how science is ridiculously twisted in pursuit of clicks. The first one was just silly. In her column for the British website Stylist, headlined "5 Reasons Drinking Gin Could Be Good for You," Amy Lewis explains that juniper
- [The absolute worst time to decide what to eat](https://nutritionovereasy.com/2016/08/the-absolute-worst-time-to-decide-what-to-eat/) - Three 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
- [DASH diet (with a twist) could help with gout](https://nutritionovereasy.com/2016/08/dash-diet-with-a-twist-could-help-with-gout/) - Although gout sounds like something Henry the VIIIth might have suffered from (actually, he did), this painful form of arthritis is still very common today. It occurs when uric acid builds up in the blood rather than being excreted in the urine. Uric acid crystals can cause exquisite pain in the joints, often in the
- [Unintended consequences of the clean eating movement](https://nutritionovereasy.com/2016/08/unintended-consequences-of-the-clean-eating-movement/) - 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.
- [Why nutritionists and consumers can't agree on what's healthy](https://nutritionovereasy.com/2016/07/is-granola-healthy/) - 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
- [Is fish oil safe for those with fish allergies?](https://nutritionovereasy.com/2016/07/is-fish-oil-safe-for-those-with-fish-allergies/) - Ken 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
- [Ask Monica: Your Nutrition Questions Answered](https://nutritionovereasy.com/2011/01/ask-monica-your-nutrition-questions-answered/) - Have a food or nutrition-related question for me? I'm happy to help. Actually, chances are pretty good that someone has asked a similar question already, so you might want to search first. [wp_google_searchbox] If you don't find what you're looking for, feel free to contact me using the form below. Although I can't give individual medical
- [What Kind of Exercise Builds the Strongest Bones?](https://nutritionovereasy.com/2016/07/secret-to-preventing-bone-loss-vitamin-x/) - Bone loss happens. It's just a fact of life once you're over 40. But the more we can do to slow bone loss during the second half of life, the better chance we have of avoiding fractures. And believe me, avoiding fractures should be close to the top of your priority list for healthy aging.
- [What's a moderate intake for non-caloric sweeteners?](https://nutritionovereasy.com/2016/02/whats-a-moderate-intake-for-non-caloric-sweeteners/) - Even before we knew that artificial sweeteners like Splenda promote the growth of gut bacteria linked to obesity, I've always advocated for moderation in the use of noncaloric sweeteners. Even though they don't contain sugar or calories, artificial sweeteners usually don't promote healthy eating patterns. They tend to encourage consumption of foods without much nutritional value,
- [Best Bedtime Snacks](https://nutritionovereasy.com/2016/06/best-bedtime-snacks/) - Lisa writes: "I work fairly late, getting home at 9 pm most evenings. I usually squeeze in a salad in between clients around 5:30-6 pm. By the time I get home I'm usually hungry again. I'm always searching for healthy things to eat at that time, so I don't grab a pint of Ben and
- [Product Review: Siete Grain-free Tortillas](https://nutritionovereasy.com/2016/06/product-review-siete-grain-free-tortillas/) - I 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
- [How to Make the IIFYM Diet Work](https://nutritionovereasy.com/2016/06/how-to-make-the-iifym-diet-work/) - In a recent episode of the Nutrition Diva podcast, I talked about a new diet trend called IIFYM, or If It Fits Your Macros. With the IIFYM diet, you aim to get a certain amount of carbohydrate, protein and fat every day but there are no other rules. You can get your carbohydrates from quinoa or
- [New Guidelines for Added Sugars](https://nutritionovereasy.com/2009/08/new-guidelines-for-added-sugars/) - The American Heart Association has come out with new challenge: Limit added sugars to no more than 25g (about 6 tsp) per day for women and 36g a day for men. Right now, we consume on average around three and a half times that much. Where did they come up with the numbers? The AHA
- [Is eating at your desk really so bad?](https://nutritionovereasy.com/2016/05/is-eating-at-your-desk-really-so-bad/) - Barb writes: "I have been trying to not eat at my desk or in my car. But I really miss being able to do so. I don't think it leads me to eat any more than I otherwise would. I am not talking about an entire meal, but maybe having my carrots/hummus while perusing spreadsheets
- [My SNAP Challenge](https://nutritionovereasy.com/2015/04/my-snap-challenge/) - After Gwyneth Paltrow's spectacular fail last week, I decided to try a virtual SNAP challenge of my own. Could I buy enough groceries to eat nutritiously for a week on $29? Paltrow's grocery haul was perfectly respectable in terms of nutrition. The problem was that it didn't contain nearly enough calories to sustain an adult for
- [Are you dehydrated? A reliable self-test](https://nutritionovereasy.com/2016/05/are-you-dehydrated-a-reliable-self-test/) - Whenever 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
- [What type of restaurants are healthiest?](https://nutritionovereasy.com/2016/04/what-type-of-restaurants-are-healthiest/) - Fast 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
- [Dairy, soy, and gluten-free sources of calcium](https://nutritionovereasy.com/2016/04/dairy-soy-and-gluten-free-sources-of-calcium/) - "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
- [When to introduce common food allergens to babies](https://nutritionovereasy.com/2016/04/when-to-introduce-common-food-allergens-to-babies/) - "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
- [Discovering Sorghum: A new (to me) whole grain](https://nutritionovereasy.com/2016/03/discovering-sorghum-a-new-to-me-whole-grain/) - Today is Sample Whole Grains day, an event cooked up by the Oldways Foundation to encourage people to expand their whole grain horizons. I'm guessing that most of the people reading this blog are already familiar with things like quinoa and teff. Although they may be unusual or even unheard of in some circles, they've
- [Can You Eat Too Many Veggies?](https://nutritionovereasy.com/2011/03/can-you-eat-too-many-veggies/) - A couple of readers have written this week with variations on this question. Gwen notes that many weight loss plans allow for unlimited amounts of vegetables and wonders whether this rule is really a good one or whether some restrictions make sense. Jim says he's not dieting but he's gradually increased his vegetable intake to
- [Don't cancel that gym membership just yet](https://nutritionovereasy.com/2015/12/dont-cancel-that-gym-membership-just-yet/) - A glass of red wine equals an hour at the gym, according to researchers from the University of Alberta. News outlets obediently picked up the story and repeated the claim: "Resveratrol was seen to improve physical performance, heart function and muscle strength in the same way as they're improved after a gym session." Lead researcher
- [Whole milk yogurt vs. fat free Greek](https://nutritionovereasy.com/2016/02/whole-milk-yogurt-vs-fat-free-greek/) - Larry writes with an interesting dilemma: "I eat yogurt pretty regularly as a mid-day lunch/snack. I usually add nuts, hemp seeds, a bit of granola and cinnamon. My ideal choice would be full fat plain Greek yogurt but my local store only has fat-free Greek. If I have to choose between fat free Greek and
- [Maple syrup and diabetes: a reality check](https://nutritionovereasy.com/2016/02/maple-syrup-and-diabetes-a-reality-check/) - Mark writes:"There are a lot of articles on the internet about how real maple syrup contains has phytochemicals that help prevent diabetes. As a type 2 diabetic but also someone who considers myself well able to discount the latest “miracle cures,” I'm wondering whether there's any research to back this up. Is there any benefit for
- [Tracking Success](https://nutritionovereasy.com/2013/05/tracking-success/) - Originally published on Intel IQ You can't manage what you don't measure, they say. Although this old adage comes from the world of business and management, it’s equally true of behavior modification. Keeping a log of something (such as food intake, exercise, spending, or alcohol consumption) can be a surprisingly effective way to change habits.
- [Mobilizing Your Health: Go-To Apps for Info on the Go](https://nutritionovereasy.com/2013/05/mobilizing-your-health-go-to-apps-for-info-on-the-go/) - Originally published on Intel IQ Eating has become an increasingly mobile sport. We now consume a third of our calories (and spend half of our food dollars) away from home. At the same time, we’re a lot more interested in what’s in our food these days. Fortunately, information has become more mobile as well. Most
- [The Quantifiable Self](https://nutritionovereasy.com/2013/05/the-quantifiable-self/) - Originally published on Intel IQ A growing tribe of health-conscious techies are obsessively tracking everything from REM sleep to mood swings in an effort to better understand (and ultimately, improve) how they feel and function. Of course, keeping a manual (or even digital) log of daily habits or measurements is nothing new. The real buzz
- [Crowd-sourcing your motivation](https://nutritionovereasy.com/2013/04/crowd-sourcing-your-motivation/) - Originally published on Intel IQ One of the most inspiring things about our brave new world of technology is the way it seems to bring out everyone’s collaborative nature. From open-source coding to crowd-sourced encyclopedias, we’re working together like never before, sparking creativity and accelerating the pace of progress. Turns out, you can even crowd-source
- [Book Review: Always Hungry by David Ludwig](https://nutritionovereasy.com/2016/01/book-review-always-hungry-by-david-ludwig/) - In general, I'm not a big fan of diet books. Even the best ones tend to be larded with hype and gimmickry. Basic nutrition principles are embellished into elaborate metabolic wizardry. Simple guidelines are obscured by unnecessarily complicated schedules, lists, programs, and templates. Otherwise, how would you fill 300 pages? Because the basic tenets of
- [Six Myths About Type 2 Diabetes](https://nutritionovereasy.com/2010/11/six-myths-about-type-2-diabetes/)
- [Could cutting back on salt lead to thyroid problems?](https://nutritionovereasy.com/2016/01/could-cutting-back-on-salt-lead-to-thyroid-problems/) - Iodized salt was introduced in the 1920s as a way to prevent iodine deficiency. It worked! But now, some experts worry that if people really start cutting back on salt, thyroid problems and birth defects could be an unintended consequence. Your body needs iodine in order to produce thyroid hormone. Iodine deficiency is especially dangerous
- [How to Peel a Fresh Pomegranate](https://nutritionovereasy.com/2015/12/how-to-peel-a-fresh-pomegranate/) - Tis the season for fresh pomegranates, which grow in tropical climates and are harvested from October to January. Pomegranate seeds are sweet-tart, antioxidant-packed, little flavor bombs. They're great on salads, in pilafs, or all by themselves as an exotic, low-calorie snack or dessert. One of my new favorite recipes is this roasted butternut squash and
- [More than low-fat: An interview with Dean Ornish](https://nutritionovereasy.com/2015/12/more-than-low-fat-an-interview-with-dean-ornish/) - Dr. Dean Ornish has developed a well-known protocol which has been clinically proven to reverse heart disease, diabetes, and even early stage prostate cancer. Yet his promotion of a very low-fat diet (about 10% of calories from fat) seems to be at odds with today's prevailing view that a low-fat diet is not the best
- [The New Paleolithic Prescription: An Interview with S. Boyd Eaton](https://nutritionovereasy.com/2015/11/the-new-paleolithic-prescription-an-interview-with-s-boyd-eaton/) - One of the highlights of the Finding Common Ground meeting I recently attended was the opportunity to talk with Dr. S. Boyd Eaton, author of the Paleolithic Prescription. The guy who started it all had some unexpected things to say about the Paleo Diet trend--he does not agree that grains and legumes should be avoided, for example. But
- [Everything in Moderation is Bad Diet Advice?](https://nutritionovereasy.com/2015/11/everything-in-moderation-is-bad-diet-advice/) - Aaron writes: "I just saw this article on the How Stuff Works Blog. I know you've talked about "eating in moderation" on the podcast, so I thought you might have an opinion." My initial take was that the blogger seemed to be confused about what the study was about. But when I looked at the
- [Is a Varied Diet Over-rated?](https://nutritionovereasy.com/2015/11/is-a-varied-diet-over-rated/) - Over the past ten or twenty years, scientists have spent a lot of energy investigating the world's healthiest and longest-lived populations, trying to figure out what they are doing right. Why do they live so much longer and have vastly lower rates of cancer, heart disease, diabetes, and other diseases than Western countries? We've picked
- [Is weight gain now beyond our control?](https://nutritionovereasy.com/2015/10/is-weight-gain-now-beyond-our-control/) - A new analysis of diet and exercise data from thousands of people across several decades has come to a shocking conclusion. "The study concluded that a person in 2006 who consumed the same number of calories and exercised the same amount as someone in 1988, would have a BMI that was 2.3 points higher." (quote
- [Which oil is best?](https://nutritionovereasy.com/2015/11/which-oil-is-best/) - Should you cook with olive oil or coconut oil? Grapeseed? Walnut? It really depends on what you're after. Oils that are lower in polyunsaturated fats (PUFAs) are more stable, both at room temperature and high heat. If you're looking for omega-3s on the other hand, those oils will, by definition, be higher in PUFAs. Whether saturated
- [Recipe: Spinach and Feta Breakfast Strata](https://nutritionovereasy.com/2015/11/recipe-spinach-and-feta-breakfast-strata/) - I'm always looking for ways to get more protein into breakfast so when National Dairy Council invited me to invent a new recipe featuring whey protein, I decided to work on a breakfast casserole...something simple to make but impressive enough to trot out for company. Calorie for calorie, protein can help you feel fuller longer than
- [Putting scary stats into perspective](https://nutritionovereasy.com/2015/10/putting-scary-stats-into-perspective/) - Monday's announcement from the World Health Organization, declaring red meat to be a "probable carcinogen" has dominated the nutrition news cycle this week. I'm already tired of talking about it so I won't belabor it here. For those who are just catching up, my response to Monday's announcement appears on the Huffington Post. You can also
- [Red meat and cancer: dumbing down the science](https://nutritionovereasy.com/2010/05/red-meat-and-cancer-dumbing-down-the-science/) - At this morning's session on Diet and Cancer, Dr. Marji McCullough gave an epidemilogist's-eye view of the relationship between cancer and diet. Her main point was that focusing on overall dietary patterns (such as higher fruit and vegetable intake) rather than individual nutrients and foods (such as broccoli sprouts or soy) appears to be the
- [Red meat: Not so bad after all?](https://nutritionovereasy.com/2010/11/red-meat-not-so-bad-after-all/) - A lot of people I know have cut back on meat--specifically red meat--in an effort to make their diets healthier. I think there are lots of good reasons to eat less meat. But regular readers of this blog will know that I've long been suspicious of this idea that "red" meat is any worse for
- [Red Meat and Colon Cancer: Beyond the Headlines](https://nutritionovereasy.com/2011/05/red-meat-and-colon-cancer-beyond-the-headlines/) - I'm sure you saw the headlines this week about a new report from the American Institute for Cancer Research and the World Cancer Research Fund. The report covered a variety of factors that appear to increase risk of colorectal cancer, including alcohol, processed meat, and excess belly fat, as well as things that appear to
- [Healthy choices for lower fiber diets](https://nutritionovereasy.com/2015/10/healthy-choices-for-lower-fiber-diets/) - In my 30-day Nutrition Upgrade program, players get points for incorporating more vegetables, legumes, and nuts into their meals and snacks. These foods all add fiber to the diet, among other things. Fiber is generally seen as a good guy. It helps us feel fuller on fewer calories, supplies nutrients for the beneficial bacteria in our
- [Why cancer patients should leave antioxidant supplements on the shelf](https://nutritionovereasy.com/2015/10/why-cancer-patients-should-leave-antioxidant-supplements-on-the-shelf/) - Antioxidants are good, right? So more antioxidants must be better! This is the logic that has sold billions of dollars worth of dietary supplements and superfood extracts. And when it comes to exaggerated health claims for dietary supplements, perhaps no one is as vulnerable as cancer patients. They're vulnerable for two reasons. First, they'll do
- [Rotisserie Chicken: Just as Good as Roast Chicken?](https://nutritionovereasy.com/2015/09/rotisserie-chicken-just-as-good-as-roast-chicken/) - Christina writes, "I pick up a rotisserie chicken from my local grocery store once every week or two and I have taken for granted that this is a healthy choice. I only eat meat a couple of times a week, and I am not all that concerned about my sodium intake. Can you weigh on
- [Folate vs. Folic Acid: What's the Difference?](https://nutritionovereasy.com/2011/01/folate-vs-folic-acid-whats-the-difference/) - Q. I was listening to your podcast about vitamins, and which ones not to take too much of. You mentioned folic acic as one to watch out for. I checked out my multi- and it had 400mcg of folate. My B complex that I take at the same time also has 400mcg of folate. I
- [What big research studies can't tell you](https://nutritionovereasy.com/2015/09/what-big-research-studies-cant-tell-you/) - This morning, I got the loveliest note from Lisa, who wrote: "I'm enjoying a new-found freedom since beginning to listen to your podcasts! Learning to listen to my body instead of so much nutrition news-of-the-day has changed my life. Thank you!!" And it's true: It IS really important to pay attention to what is and isn't working
- [Local produce hard to find in winter?](https://nutritionovereasy.com/2009/12/local-produce-hard-to-find-in-winter/) - I'm a big fan of the local food idea. Eating food grown close to where you live saves a ton of gas, spares the environment, supports local growers, and puts fresher, more nutritious food on your table. If you live in Southern California or the southeastern U.S., the growing season is more or less year-round.
- [Why salad is NOT overrated](https://nutritionovereasy.com/2015/08/why-salad-is-not-overrated/) - In her latest column for the Washington Post, Tamar Haspel caused quite a ruckus by attacking salad as "overrated." LOTS of you wrote asking what I thought of her assertion that salad is devoid of nutrition, bad for the planet, and bad for our health. One of her main complaints is that salad vegetables are high
- [Myths About Microwaves](https://nutritionovereasy.com/2015/09/myths-about-microwaves/) - Talk about your Nutrition Zombies! There's an apparently unkillable myth that microwaving destroys nutrients or "denatures" food in some particularly harmful way. Every time I think we've driven a stake through its heart, it pops up again. (Wait, stakes are for vampires, not zombies. Maybe that's the problem.) Just this morning, I received an email from
- [Surprising news on how cooking affects vitamins](https://nutritionovereasy.com/2009/04/surprising-news-on-how-cooking-affects-vitamins/) - Solid information about how various cooking methods affect antioxidant content of vegetables is scarce...and much of it seriously out-dated. Here are new findings, just published in the Journal of Food Science. Microwave cooking redeemed There's a persistent urban legend that microwaving destroys nutrients. People often cite a certain, badly-designed study, in which broccoli was cooked
- [Thinking of a Career in Nutrition?](https://nutritionovereasy.com/2012/12/live-webinar-launching-your-career-in-nutrition/) - Note: A recording of this seminar is available. Click here for more information. Several times a month, I get emails from readers asking for advice about careers in nutrition. Typically, they've started to do some research and run into a maze of confusing options: Should they pursue a degree or a different sort of certification? Are
- [Is "Big Coffee" buying off nutritionists?](https://nutritionovereasy.com/2015/08/is-big-coffee-buying-off-nutritionists/) - I'm sure you saw the headlines this week about coffee: Colon cancer survivors who drink 4 or more cups of caffeinated coffee a day have a reduced risk of their cancer coming back. By the way, 4 or more "cups" might not be quite as immoderate as it sounds: They are referring to teeny little 6-ounce cups,
- [Why you shouldn't be overly impressed by antioxidant claims](https://nutritionovereasy.com/2015/08/why-you-shouldnt-be-overly-impressed-by-antioxidant-claims/) - I was recently corresponding with Paul, who had run into someone extolling the virtues of a Russian mushroom extract. Among this mushroom's many virtues is that it (allegedly) has " thousands of times more antioxidants than anything else natural on the planet." Neither Paul nor I were inclined to believe that this mushroom was quite as
- [What if we call it calorie cycling instead?](https://nutritionovereasy.com/2009/11/what-if-we-call-it-calorie-cycling-instead/) - In previous posts, I've looked at the merits of something they're calling Alternate Day Modified Fasting (ADMF) as a way to lose weight. But the word "fasting" appears to have a lot of baggage--to many, it implies extreme, dangerous, or even disordered eating. ADMF is not really fasting at all. A more accurate term, Calorie
- [Modified Fasting: a good weight control strategy?](https://nutritionovereasy.com/2008/02/modified-fasting-a-good-weight-control-strategy/) - People fast for many reasons: as a religious observance or spiritual ritual, as a political protest, in preparation for medical procedures, or as an occasional health practice. And studies have confirmed that short-term fasting can have a number of health benefits. Yet fasting for the purposes of losing weight is not generally seen as a
- [Calorie Restriction: Life extension or eating disorder?](https://nutritionovereasy.com/2007/10/calorie-restriction-life-extension-or-eating-disorder/) - Cutting calories isn't just for dieters anymore. A growing number of people are embracing extreme, calorie-restricted diets in the hopes that it will drastically extend their lifespan...to 120 or beyond. (See also "Extreme Calorie Restriction for Long Life" on MSNBC.com). Proponents of Calorie Restriction (or CR) typically eat 30-40% fewer calories than it would take
- [Slow cooker recipe: Summer soup with white beans, kale, butternut and sweet corn](https://nutritionovereasy.com/2015/08/slow-cooker-recipe-summer-soup-with-white-beans-kale-butternut-and-sweet-corn/) - A slow cooker is a great way to turn summer produce into a robust meal--without heating up the kitchen! This is one of my stand-bys Ingredients 1 pound dried white beans, soaked overnight and drained 1 small butternut squash, cubed 1-2 ears sweet corn, cut off cob 1 bunch kale, torn into pieces 1 onion,
- [Diet soda vs regular soda? There's a third option](https://nutritionovereasy.com/2015/07/diet-soda-vs-regular-soda-its-the-wrong-debate/) - Jill sent me a link to this New York Times article asking for my take. The author's friends are engaged in what he feels to be a nonsensical debate over whether artificial sweeteners are better or worse for you than sugar. "There appears to be a correlation between sugar consumption and health problems," he states. "None
- [Vitamin C and Death: More Face-Palm Science News](https://nutritionovereasy.com/2015/07/vitamin-c-and-death-more-face-palm-science-news/) - I sometimes play a game on the Nutrition Diva Facebook page called "Spot the fallacy." I post a link to a nutrition-related story and followers chime in, pointing out all the ways in which the science had been distorted or misreported. It's always lots of fun. Here are a couple of recent rounds of Spot the Fallacy:
- [Why cake may be better than bread](https://nutritionovereasy.com/2015/07/why-cake-may-be-better-than-bread/) - Here's a small study that may change the way we think about carbs. Researchers found that the order in which we consume foods may have a substantial impact on our blood sugar response to those foods. In the study, subjects were given the same meal--consisting of chicken, vegetables, salad, bread, and orange juice--on two different
- [Fresh vegetables? Think again](https://nutritionovereasy.com/2010/03/fresh-vegetables-think-again/) - What could be more nutritious than fresh vegetables? Frozen ones, quite possibly. A new study finds that frozen vegetables, which are usually processed within hours of being harvested, may contain more of certain nutrients than "fresh" vegetables, which may be weeks old by the time they're consumed. This latest study was funded by Birds-eye, but
- [What does moderation mean, exactly?](https://nutritionovereasy.com/2015/06/what-does-moderation-mean-exactly/) - Dear Nutrition Diva, Could you please explain exactly what the term moderation means? I hear all the time that we should eat certain foods 'in moderation' but no one ever tells us what moderation is. Is it a small amount regularly? Is it a larger amount less often? I'm really interested to hear your take
- [Is canned fish the ideal source of calcium?](https://nutritionovereasy.com/2015/06/is-canned-fish-the-ideal-source-of-calcium/) - In a Nutrition Diva podcast on the best sources of calcium, I wrote: "Fish such as sardines and canned salmon are great sources of calcium because they contain tiny bones that are so soft you’d never notice them but are rich in calcium. As a bonus, these fish are also among the few natural food sources of
- [Recipe: Pesto Grilled Asparagus](https://nutritionovereasy.com/2015/06/recipe-pesto-grilled-asparagus/) - As I pinched back my basil plants this morning, I suddenly realized that I still have a couple of packets of pesto in the freezer from last year's harvest. Obviously, I can't start making this year's pesto until last year's is consumed! Yet, in the midst of a several-day stretch of hot, humid weather, I just
- [On lard, pie crusts, and whether all saturated fats are the same](https://nutritionovereasy.com/2008/01/on-lard-pie-crusts-and-whether-all-saturated-fats-are-the-same/) - Two related questions posted on the blog recently: Q. I've been reading that lard is now considered a good fat, as long as it's not hydrogenated. I realize that lard is still saturated fat, so it's not 'good' like olive oil. And like all fats, it must be eaten in moderation. But I'm wondering what
- [Lard vs shortening?](https://nutritionovereasy.com/2010/01/lard-vs-shortening/) - Q. I am attempting to cook this recipe I found on the internet. It calls for 1/4 cup of lard OR vegetable shortening. I am health-conscious and I was wondering which option is healthier? A. If the vegetable shortening contains hydrogenated or inter-esterified oils, I'd say go with the lard--unless you're a vegan, of course.
- [Eggs are back on the menu for diabetics](https://nutritionovereasy.com/2015/06/eggs-are-back-on-the-menu-for-diabetics/) - The government finally relaxed its stance on cholesterol in this year's Dietary Guidelines for Americans, but, as you know, I have been defending eggs as delicious, nutritious, and unfairly maligned for years. See also: Are Eggs Really as Bad as Smoking? I've reassured people that it's fine to eat eggs everyday--assuming you are otherwise healthy.
- [Natural, local, processed? What do these labels really mean?](https://nutritionovereasy.com/2011/07/natural-local-processed-what-do-these-labels-really-mean/) - Natural...local...unprocessed...it all sounds good, but what do these terms really mean? Unlike the term organic, which is defined according to standards established by the USDA's National Organic Program, words like natural, local, and unprocessed have no standard definitions. Local means whatever the vendor decides it means so if it's important to you to know
- [Let's not make THAT mistake again](https://nutritionovereasy.com/2015/06/lets-not-make-that-mistake-again/) - I was browsing through the nutrition newswire this morning when two items caught my eye--primarly due to their juxtaposition. The first was in reference to a study done by Brian Wansinck at Cornell University, which found that--surprise, surprise--positive messaging about nutrition ("Eat more vegetables) are more effective at getting people to make positive behavior change
- [Is Sugar Nutritionally Necessary?](https://nutritionovereasy.com/2015/05/is-sugar-nutritionally-necessary/) - Q. I work with girls with eating disorders and the topic of sugar keeps coming up. There is a lot of info in the media targeting sugar, and diets that encourage you to "quit" sugar completely. I'd really like to be able to give the girls I work with an evidence-based explanation for why cutting
- [Industry opposes BPA ban (of course)](https://nutritionovereasy.com/2010/04/industry-opposes-bpa-ban-of-course/) - I hate to be cynical but I think I can see where this is going. A food safety bill with broad bipartisan support and poised to become law is suddenly being opposed by food industry and business groups. Why? Because of a recently added amendment to ban BPA from food packaging. (More from the Washington
- [Evidence against BPA is stacking up](https://nutritionovereasy.com/2010/08/evidence-against-bpa-is-stacking-up/) - As consumers have grown increasingly worried about the potential harm from BPA in plastic water bottles and canned food, food manufacturers have mounted a massive campaign aimed at convincing us that we're over-reacting. See for example this article from the industry-funded International Food and Information Council: Science and the BPA Controversy But it's getting harder
- [BPA: Which foods are safe?](https://nutritionovereasy.com/2010/01/bpa-which-foods-are-safe/) - Q. I've heard that BPA can be in the lining of many canned foods and in the lids of jarred food. I am planning to get pregnant in the next couple of months so I'm trying to avoid BPA. Should I avoid all jarred and canned food? How can I find out which foods are
- [Great news for cheese lovers](https://nutritionovereasy.com/2015/05/great-news-for-cheese-lovers/) - "Cheese: milk's leap toward immortality," swooned one aficionado, and many foodies agree. And yet it's rich in saturated fat, which is why the Dietary Guidelines tell us to limit our consumption. Even if you're not that worried about saturated fat*, a new study suggests that you're better off eating your butterfat as cheese than otherwise.
- [Fructose leaves you hungrier than glucose: Why this doesn't matter](https://nutritionovereasy.com/2015/05/fructose-leaves-you-hungrier-than-glucose-why-this-doesnt-matter/) - A new study found that people who consumed a beverage sweetened with glucose were less hungry afterwards than people who drank a beverage sweetened with fructose. This makes a lot of sense. Some of the hormones that regulate your desire for food are cued by rising blood sugar and insulin levels. Because fructose causes a much lower
- [Test your healthy grilling IQ](https://nutritionovereasy.com/2015/05/test-your-healthy-grilling-iq/) - Here's a fun quiz from the American Institute for Cancer Research to test your knowledge of safe grilling practices . If you've heard or read my show on Grilling, you should get an excellent score! (Maybe you'd like to review it before taking the quiz?)
- [The Antidote to Fructose Fears](https://nutritionovereasy.com/2011/05/the-antidote-to-fructose-fears/) - For as long as Gary Taubes and Robert Lustig have been sounding the alarm about sugar (in general) and fructose (in particular) being the fall of Western civilization, I have been attempting to inject some much-needed perspective into the discussion. (See the bottom of the post for links to my articles dating back to 2007).
- [Obese America: Is Corn Syrup to Blame?](https://nutritionovereasy.com/2007/08/obese-america-is-corn-syrup-to-blame/) - In a recent discussion about fructose and heart disease risk, a reader brought up the issue of high fructose corn syrup and I promised to address this hot topic in a new post. Let me just say up front that a lot of people are likely to disagree with my view on this subject. But
- [Even bad guys deserve a fair trial](https://nutritionovereasy.com/2010/03/even-bad-guys-deserve-a-fair-trial/) - If all the high fructose corn syrup on the planet were to disappear tomorrow, you wouldn't find me shedding a tear. Thanks to government subsidies and a glut of cheap corn, HFCS is produced in massive quantities. As a result, our food supply has been flooded with cheap, empty calories and we're fatter and sicker
- [What Causes Elevated B12 levels?](https://nutritionovereasy.com/2015/04/what-causes-elevated-b12-levels/) - Q. What causes elevated B-12 levels? My levels are high but none of my doctors seem to think it's a problem. Should I be concerned? A. Elevated B-12 levels can be a sign of a serious disease, such as certain types of leukemia or liver disease. If your doctors are unconcerned about your high B-12
- [On today's menu: weeds](https://nutritionovereasy.com/2007/07/on-todays-menu-weeds/) - Part of the fun of a CSA-share is the opportunity to try vegetables that would otherwise never end up in my shopping cart, such as the sweet potato leaves I wrote about a couple of weeks ago. One of our options this week was purslane, a plant related to the portulacas you might plant in your garden. I
- [Probiotic Confusion](https://nutritionovereasy.com/2009/09/probiotic-confusion/) - Last week, I answered a question from a reader who had seen a study showing that probiotic supplements reduced cold and flu symptoms in children. He reasoned that eating yogurt every day might be a good step and wondered how much he'd have to eat to get a similar "dose" of probiotics. To answer his
- [Can yogurt protect you from the flu?](https://nutritionovereasy.com/2009/09/can-yogurt-protect-you-from-the-flu/) - Q. I recently read about a study showing that probiotics protected kids from getting the flu. It seemed like a pretty powerful study in favor of the health benefits of yogurt, at least in kids. Do you have any recommendations for a reasonable "dose" of yogurt would be for an adult? A. Yes, I noted
- [Water: The Overlooked Ingredient](https://nutritionovereasy.com/2015/03/water-the-overlooked-ingredient/) - Remember when there were just two kinds of coffee: regular and decaf? Now, we’re invited to savor the subtle distinctions between coffee grown in the Andes versus beans from Ethiopia. It’s the same with chocolate, olive oil, wine…even salt! Down the street from my house is a store devoted entirely to salt, with hundreds of
- [My conversation with Jamie Logie on the Regained Wellness podcast](https://nutritionovereasy.com/2015/03/my-conversation-with-jamie-logie-on-the-regained-wellness-podcast/) - Last week, I had the pleasure of being Jamie Logie's guest on the Regained Wellness podcast. We talked mostly about diet and inflammation but somehow favorite books and movies, the dangers of Netflix binging, and other fun stuff also came up. You can find Regained Wellness on iTunes and Stitcher, or listen here:
- [This week: Glycerin, apricot pits, shelf-stable milk, curry recipes and more!](https://nutritionovereasy.com/2012/06/1470/) - Name an ingredient that can be used to sweeten your coffee, lather up your hands, or blow up a mountain. Give up? I explain what glycerin is and what it does for you in this week's Nutrition Diva podcast. I've also got the scoop on apricot pits as a cancer preventive on the Quick and Dirty Blog. And
- [This week: dangers of moderation, herding calcium, a very modern "ancient" grain, and flax recipes](https://nutritionovereasy.com/2012/06/this-week-dangers-of-moderation-herding-calcium-a-very-modern-ancient-grain-and-flax-recipes/) - 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
- [This week: Genetics and nutrition, cocoa nibs, egg yolks, and more](https://nutritionovereasy.com/2012/09/this-week-genetics-and-nutrition-cocoa-nibs-egg-yolks-and-more/) - 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
- [This week: Electrolytes, iodine, ORAC values, and more](https://nutritionovereasy.com/2013/07/this-week-electrolytes-iodine-orac-values-and-more/) - As the dog days of summer stretch on, it's the perfect time to take a closer look at electrolytes and how to be sure you're getting enough. Part of the answer depends on how much you sweat (or, if you're a lady, how much you perspire)! Here's a quick tip on how to calculate your
- [This week: cricket tacos, manuka honey, unusual veggie recipes, garcinia cambogia, and more](https://nutritionovereasy.com/2013/09/this-week-cricket-tacos-manuka-honey-unusual-veggie-recipes-garcinia-cambogia-and-more/) - My column in this Style Magazine has tips for stashing vegetables in places neither your kids (nor your dinner guests) will ever suspect. All's fair in love and vegetables, I like to say. If, however, you decide to jump on the bandwagon and feature "micro-livestock" at your next dinner party, I advise against secrecy. Your
- [Grapefruit and Avocado Salad with Chili-Lime Vinaigrette](https://nutritionovereasy.com/2015/01/grapefruit-and-avocado-salad-with-chili-lime-vinaigrette/) - Avocado and grapefruit salads are a familiar theme but the added texture of the celery and a piquant chili-lime dressing add new life to an old favorite. Pack it for lunch with a hard-boiled egg for protein. The lime juice in the dressing will keep the avocado from browning. Ingredients 2 tablespoons fresh lime juice 2
- [Product Review: Tumeric turmeric-based elixirs](https://nutritionovereasy.com/2015/02/product-review-tumeric-turmeric-based-elixirs/) - The good folks at Tumeric (no, that's not a typo; that's how the brand is spelled) recently sent samples of their turmeric-based juice drinks and power shots for me to review. Knowing my interest in diet and inflammation, I guess they figured I'd be impressed by a product-line based on one of the most anti-inflammatory spices
- [Anti-aging oils with Dr. Oz](https://nutritionovereasy.com/2013/03/anti-aging-oils-with-dr-oz/) - Monica joins Dr. oz to explain some of the anti-aging benefits of some less familiar oils. Watch it now.
- [The Energy Boosters in Your Pantry | Dr. Oz Show](https://nutritionovereasy.com/2013/07/the-energy-boosters-in-your-pantry-dr-oz-show/) - Could you use more energy? (Who couldn't?) You may be suffering from one (or more) of these four common nutrient deficiencies. In this clip, Dr. Oz and I reveal the nutrient deficiencies that may be sapping your energy, plus the energy-boosting foods that can correct the deficiencies. Most of them are hiding in your pantry
- [Nutritional medicine is (finally) focusing on food](https://nutritionovereasy.com/2010/05/nutritional-medicine-is-finally-focusing-on-food/) - [Archival: Originally published on my (discontinued) NutritionData.com blog] As we head into the second day of the Nutrition and Health Conference, I can't help but reflect what a difference a decade makes. Ten years ago, conferences like this one were dominated by research and presentations about individual nutrients, like tocotrienols or pycnogenol. The protocols all
- [Nutrition and Health Conference 2010](https://nutritionovereasy.com/2010/04/nutrition-and-health-conference-2010/) - [Archival: Originally published on my (discontinued) NutritionData.com blog] The 2010 Nutrition and Health Conference is coming up May 10 - 12 in Atlanta. This annual conference, presented by Andrew Weil and the University of Arizona's Center for Integrative Medicine, is one of the best I've ever attended. The presentations and speakers are terrific and the
- [Greetings from the 5th Annual Nutrition and Health Conference](https://nutritionovereasy.com/2008/04/greetings-from-the-5th-annual-nutrition-and-health-conference/) - [Archival: Originally published on my (discontinued) NutritionData.com Blog] I'm writing to you from sunny Phoenix, where I'm attending the 5th Annual Nutrition and Health Conference, hosted by Dr. Andrew Weil and the Program in Integrative Medicine at the University of Arizona. The sessions I've attended so far have been full of great, practical insights into how we
- [Calorie burning sodas: are they for real?](https://nutritionovereasy.com/2006/12/calorie-burning-sodas-are-they-for-real/) - What’s better than zero-calorie soft drinks? Calorie-burning soft drinks! If you live in New York or Philadelphia, you’ve probably already seen the billboards. For the rest of us, the onslaught is scheduled to begin in 2007. But the buzz around Enviga, Coca-Cola’s new “negative-calorie” beverage, is already growing. The calorie-burning claim for Enviga is based
- [Tips for guilt- and stress-free holidays: My conversation with Kim Castle](https://nutritionovereasy.com/2014/11/tips-for-guilt-and-stress-free-holidays-my-conversation-with-kim-castle/)
- [Calorie Restriction: Life Extension or Self-Starvation?](https://nutritionovereasy.com/2007/10/calorie-restriction-life-extension-or-self-starvation/) - Cutting calories isn't just for dieters anymore. A growing number of people are embracing extreme, calorie-restricted diets in the hopes that it will drastically extend their lifespan...to 120 or beyond. (See also "Extreme Calorie Restriction for Long Life" on MSNBC.com). What is Calorie Restriction? Proponents of Calorie Restriction (or CR) typically eat 30-40% fewer calories
- [Best Fruit and Nut Bars](https://nutritionovereasy.com/2011/02/best-fruit-and-nut-bars/) - I make a batch of these almost every weekend to get us through the week. They are so much yummier than packaged energy bars! Let them cool completely before removing them from the muffin tin. They're a little crumbly when they're warm. Best Fruit and Nut Bars Makes 12 bars ½ cup whole flaxseed (or
- [How healthy is 100% fruit juice, really?](https://nutritionovereasy.com/2010/02/how-healthy-is-100-fruit-juice-really/) - Q. What should I look for when buying fruit juice? For example the "100% pure and natural orange juice" says it contains 0% Vitamin C. How is that possible? Another one provides 100% Vitamin C but from the list of ingredients we see that Vitamin C is actually added. A. The USDA considers a half
- [Food Combos that Boost Nutrition on the Lisa Oz Show](https://nutritionovereasy.com/2014/05/food-combos-that-boost-nutrition-on-the-lisa-oz-show/) - Lisa Oz and Monica show you some synergistic--and delicious--food combinations that also help you maximize nutrient absorption. Plus, how to make sure you're getting enough (but not too much) from your supplements.
- [Are Your Veggie Burgers Toxic?](https://nutritionovereasy.com/2010/04/my-take-on-the-veggie-burger-scandal/) - I've gotten several emails asking me to comment on the recent soy-burger scandal. Here's the background if you're just tuning in: A report published by the Cornucopia Institute (which describes itself as a "progressive farm policy research group") revealed the "dirty little secret" of the soy industry, namely, that a solvent called hexane is commonly
- [Are Saturated Fats from Vegetables Better?](https://nutritionovereasy.com/2009/07/are-saturated-fats-from-vegetables-better/) - I've been getting a lot of questions about coconut oil--a vegetable source of saturated fat. It's alleged health benefits are being heavily promoted but there's not much solid evidence to back up the claims. It's hard to say whether saturated fats from vegetables are better than saturated fats from animals--in part because the evidence that
- [Is saturated fat back on the hook?](https://nutritionovereasy.com/2010/03/is-saturated-fat-back-on-the-hook/) - That pain in your neck? It might be a case of nutrition-advice whiplash. Saturated fat, long blamed for heart disease, seemed to be exonerated last month by a large study which found no connection between saturated fat intake and heart disease. People who ate less saturated fat were just as likely to have heart disease
- [Adventures with vegetables](https://nutritionovereasy.com/2007/06/adventures-with-vegetables/) - Sweet potato leaves: who knew they were so delicious (and good for you)?! As part of our commitment to eat more local foods, (see my post "Six ways to make your diet healthier (for the planet)"), we joined a CSA this year. Back in March, we paid a lump sum to a local organic farmer
- [Purslane as a source of omega-3: a reality check](https://nutritionovereasy.com/2009/10/purslane-as-a-source-of-omega-3-a-reality-check/) - Purslane has gained a reputation as being a good source of omega-3 fatty acids. An oft-cited 1992 analysis, published in the Journal of the American College of Nutrition, found that 100 grams of purslane contained 300-400 mg of omega-3 fats. But if you search the scientific literature, you'll see that the amount of omega-3 fats in
- [Shorter Days Have You Craving Carbs? Try This Instead.](https://nutritionovereasy.com/2013/12/shorter-days-have-you-craving-carbs-try-this-instead/) - As the temperatures dip and the days get shorter, comfort foods may seem like just the thing. If you find yourself craving carbohydrates at this time of year, it may be due to a seasonal dip in serotonin levels. Eating carbohydrates tends to increase serotonin production, which can elevate your mood--but only temporarily. In a
- [Does Cooking With Oil Create Trans Fats?](https://nutritionovereasy.com/2011/01/does-cooking-with-oil-create-trans-fats/) - Note: This post was updated on 11/24/2013 to correct a typo in the temperatures required to isomerize fats. Q. How exactly is trans fat created? If I bake with some (say, 1/4 cup) oil in a batter, does that make trans fats? A. We’ve all read a lot about the dangers of trans fats. Most
- [Gluten-free pumpkin pie recipe](https://nutritionovereasy.com/2013/11/gluten-free-pumpkin-pie-recipe/) - Chances are good that someone at your Thanksgiving table this year will be avoiding gluten. Here's a fantastic no-bake option from Chef Jusin Swain of REX 1516 in Philadelphia. Pie Crust 2 1/4 cup ground raw hazelnuts 3/4 cup cocoa powder 1/2 cup coconut oil 9 dates, stoned Place hazelnuts and cocoa powder in a large bowl
- [Molasses and maple syrup: more nutritious sweeteners?](https://nutritionovereasy.com/2013/11/molasses-and-maple-syrup-more-nutritious-sweeteners/) - Q. I have read that all concentrated sweeteners are devoid of nutrients and count as "empty calories," but some less refined sweeteners, such as maple syrup and molasses, are high in many minerals. Considering that Americans eat almost a 1/2 cup of sweetener a day (mostly as refined sugar and high fructose corn syrup), wouldn't
- [Something new for your pantry: Tea seed oil](https://nutritionovereasy.com/2013/11/something-new-for-your-pantry-tea-seed-oil/) - Not to be confused with tea tree oil, tea seed oil is an edible oil pressed from the seeds of Camellia oleifera, a small shrub related to Camellia sinensis, or tea plant. I recently received some samples from Arette, a company that distributes organic tea seed oil. As this product may be unfamiliar to many of
- [Halloween Survival Guide](https://nutritionovereasy.com/2012/10/halloween-survival-guide-2/) - Halloween is coming and that usually means a big increase in how much sugar our kids are eating. And I don't know about your house, but the kids aren't the only ones that get into the Halloween candy around here! Obviously, the ideal amount of candy for kids (and kids-at-heart) is NO candy. But this
- [Breast cancer and diet: Is there a link?](https://nutritionovereasy.com/2008/10/breast-cancer-and-diet-is-there-a-link/) - Google "breast cancer diet" and you'll find dozens, if not hundreds, of links to diet plans that claim to reduce your risk of breast cancer. But can the right diet really prevent breast cancer or improve your chance or survival if you have breast cancer? Unfortunately, we just don't know for sure. One of the
- [The China Study: Does Dairy Cause Cancer](https://nutritionovereasy.com/2008/10/china-study-does-dairy-cause-cancer/) - Dear Monica, I enjoyed your post on diet and breast cancer. However, I cannot believe that you did not mention the direct relationship between the intake of casein (milk protein) and the growth of mammary tumors. T. Colin Campbell in his The China Study outlines how this protein turns on tumor growth and the lack
- [This Week’s Podcast: Irradiated Foods](https://nutritionovereasy.com/2011/01/this-weeks-podcast-irradiated-foods/) - Why is food irradiated? Is it safe? Which foods are irradiated and how does it affect their nutritional value? Your questions about irradiation and food are answered in this week’s podcast.
- [This Week’s Podcast: Can You Reverse Diabetes with Diet?](https://nutritionovereasy.com/2011/01/this-weeks-podcast-can-you-reverse-diabetes-with-diet/) - Recently, a reader forwarded me a link to a book about a diet that supposedly would cure type 2 diabetes. “My mom is a type 2 diabetic,” she wrote, “but I find it hard to believe that you can reverse it.” So, is this book for real? Can type 2 diabetes really be reversed with
- [This Week's Podcast: 2010 Dietary Guidelines](https://nutritionovereasy.com/2011/01/this-weeks-podcast-2010-dietary-guidelines/) - The USDA and Department of Health and Human Service have just released the long awaited 2010 Dietary Guidelines for Americans. Get my take on the new guidelines and what they mean for you in a special edition of the Nutrition Diva podcast.
- [This Week's Podcast: How to Eat Less Without Feeling Hungry](https://nutritionovereasy.com/2011/02/this-weeks-podcast-how-to-eat-less-without-feeling-hungry/) - As you may have noticed, whether I’m talking about reducing your risk of heart disease, preventing Type 2 diabetes, or slowing the aging process, one piece of advice keeps coming up over and over again: Maintain a healthy weight. Of course I realize that this is a lot easier said than done. In order to
- [Are You Taking Too Much Calcium?](https://nutritionovereasy.com/2011/03/are-you-taking-too-much-calcium/) - Contrary to what you may have heard, most people actually are getting the recommended amount of calcium…and those who take calcium supplements often take way too much. Find out whether you need a calcium supplement and how much you should be taking in this week’s show.
- [This Week's Podcast | Health Benefits of Fasting](https://nutritionovereasy.com/2011/05/this-weeks-podcast-health-benefits-of-fasting/) - I’ve gotten a lot of questions from listeners about fasting: Is it safe? Is it beneficial? In this week's podcast, I take a look at the potential health benefits of fasting, the pros and cons of fasting as a weight loss strategy, and offer some tips on how to fast safely. Read or listen to
- [This Week's Podcast | Foods to Avoid When Pregnant](https://nutritionovereasy.com/2011/05/this-weeks-podcast-foods-to-avoid-when-pregnant/) - Do you really need to avoid sushi, cheese, or peanuts when you're pregnant? Rules for what is safe to eat during pregnancy are different in various parts of the world. How seriously should women should take bans on various foods? Read or listen to this week's podcast here.
- [Is Krill Better than Fish Oil?](https://nutritionovereasy.com/2012/02/is-krill-better-than-fish-oil/) - I’ve gotten half a dozen requests from readers to weigh in on krill oil, an omega-3 supplement that’s supposed to be even better for you than fish oil! Of course, it’s also more expensive. So let’s take a closer look at what advantages krill oil might (or might not) offer and whether it's worth the
- [This week: the science of satiety, nutrition and hair loss, misleading nutrition labels, and more](https://nutritionovereasy.com/2013/02/this-week-the-science-of-satiety-nutrition-and-hair-loss-misleading-nutrition-labels-and-more/) - Can't get no satisfaction? Then you definitely don't want to miss this week's two part series on satiety and satiation. Part 1 is on foods that help you feel full on fewer calories. Part 2 deals with foods that help keep you feeling full longer. If you're trying to limit your calorie intake you want
- [Your Brain on Vitamin D](https://nutritionovereasy.com/2010/07/your-brain-on-vitamin-d/) - Our collective crush on Vitamin D shows no sign of tapering off. Researchers just published new results from a 6-year study showing that seniors with low vitamin D levels are 60% more likely to suffer from substantial cognitive decline than those with adequate levels of the nutrients, raising "important new possibilities for treatment and prevention." (Archives
- [This week: garcinia, red wine, juicing, chlorophyll, insect protein, and more!](https://nutritionovereasy.com/2013/08/this-week-garcinia-red-wine-juicing-chlorophyll-insect-protein-and-more/) - Nutrition myths were crumbling left and right this week. In this podcast, I look at the research on garcinia cambogia for weight loss. (Short answer: Save your Money) In another show, I looked into rumors that drinking red wine blocks cholesterol in red meat. As it turns out, no red meat was involved in this
- [This week: prostate health, protein myths, bulletproof coffee, high tech health, and more](https://nutritionovereasy.com/2013/07/this-week-prostate-health-protein-myths-bulletproof-coffee-high-tech-health-and-more/) - Willl adding butter to your coffee render you "bullet-proof"? In this week's podcast, Ryanne Gallagher and I attempt to get to the bottom of this hot new trend. The Nutrition Diva newsletter has info on foods that act as natural blood-thinners. You can also listen in as WYPR's Tom Hall and I hash out the pros and
- [This week: FODMAPs, fluoridation, Fitbits, food safety, and more!](https://nutritionovereasy.com/2013/06/this-week-fodmaps-fluoridation-fitbits-food-poisoning-and-more/) - A few months ago, I spoke at a conference attended mostly by fitness trainers and enthusiasts, and I noticed that about 75% of them were wearing activity monitors on their wrists or clipped to their clothing. To be honest, it seemed sort of strange and obsessive, but--hey--everyone needs a hobby. So I feel a little
- [This week: pros and cons of late night eating, B12 injections, best nutrition apps, and more](https://nutritionovereasy.com/2013/05/this-week-pros-and-cons-of-late-night-eating-b12-injections-best-nutrition-apps-and-more/) - Recently, a surprising pair of research studies shed new light (from two different directions) on an old question: Is late night eating bad for you? The first finds that our appetite tends to peak at around 8pm. Should we listen to our bodies or to the weight loss gurus who tell us NEVER to eat
- [This week: getting your diet back on track, wild game, pregnant vegetarians, and more...](https://nutritionovereasy.com/2013/05/this-week-getting-your-diet-back-on-track-wild-game-pregnant-vegetarians-and-more/) - True confessions: I recently noticed that my dietary choices of late have been...well...less than optimal. What's a Nutrition Diva to do? In this week's podcast, I remind my listeners (and myself) of the power of planning. So often, the reason my day doesn't quite as planned is because I really don't have a plan. See
- [Tune in to the TODAY show March 14th](https://nutritionovereasy.com/2013/03/tune-in-to-the-today-show-march-14th/) - What have you always wanted to know about coffee? I'll be on the TODAY show this Thursday (3/14) to talk about America's obsession with coffee and how it may be helping (or harming) our health. Tell the TODAY how you feel about your coffee and tweet your questions to the producers using the tag #caffeinatednation. We'll
- [This week: surprising heart healthy foods, calcium warnings, and comparison of hemp, chia, and flax](https://nutritionovereasy.com/2013/03/heart-healthy-foods-calcium-chia-flax-hemp/) - The annual observation of Heart Health month always triggers a predictable parade of articles endorsing the same "heart healthy" foods: almonds, flax, salmon, red wine, chocolate. This year, I decided to go rogue with five heart-healthy foods that you probably didn't see on anyone else's list, along with the reasons they deserve a place on
- [Product Review: Two Thumbs Up for Better Bean Company](https://nutritionovereasy.com/2013/02/product-review-two-thumbs-up-for-better-bean-company/) - Food companies frequently ask if they can send me samples of new "healthy" food products to review. I usually try to fend these offers off because, quite frankly, so many of these products are just over-processed, over-priced foods wearing a health halo. [Note to PR reps: if you send it to me, I WILL
- [Is Farm-Raised Fish Safe?](https://nutritionovereasy.com/2012/03/is-farm-raised-fish-safe/) - Q. I have seen a lot of conflicting information about the safety of farmed-raised fish. I stopped buying farm-raised salmon years ago because of the concern. How does farm-raised trout stack up to other fish in terms of nutrition and safety? Where does most of the supply come from in USA? A. Unfortunately, this issue
- [Farmed Salmon Gets an Anti-Inflammatory Makeover](https://nutritionovereasy.com/2009/01/farmed-salmon-gets-an-anti-inflammatory-makeover/) - The latest nutrient data from the USDA shows that farmed Atlantic salmon has undergone what is perhaps the most dramatic nutritional makeover in history. Salmon is known for being rich in anti-inflammatory omega-3 fatty acids and, as you know, the anti-inflammatory diet is very big these days. (The recognition of inflammation as a key factor in heart
- [This week: Making resolutions stick, best nutrition advice of 2012, workplace wellness and more](https://nutritionovereasy.com/2013/01/resolutions-best-nutrition-advice-workplace-wellness/) - The New Year is now a week old. Which means that a significant proportion of New Year's Resolutions have now been abandoned. For those of you still hanging on (or maybe in the market for a new challenge), here are my best tips for turning good intentions into healthy habits. And if you're starting to
- [This week: Answers to your questions on miso, mold, agave, and fro-yo](https://nutritionovereasy.com/2012/12/this-week-answers-to-your-questions-on-miso-mold-agave-and-fro-yo/) - Forgive the brevity...holiday madness forces me to settle for a quick round-up of recent activity. This week, for your listening and reading pleasure: What you need to know about mold in (and on) food Plus, how to keep mold from growing on your sport bottles! Mystery ingredients in frozen yogurt What explains the suspicious creaminess of
- [This week: superfoods, stevia, eco-friendly mineral water, DHA, and plastics in food](https://nutritionovereasy.com/2012/12/this-week-superfoods-stevia-eco-friendly-mineral-water-dha-and-plastics-in-food/) - Ever notice how superfoods seem to come and go? I suspect that might be a clue that their superpowers are somewhat overrated! In any case, amaranth seems to be the super-food of the moment. (Quinoa is so 2011!) In this week's newsletter, I had some advice on where this latest obession fits into a healthy diet. Also, some
- [This week: soda and osteoporosis, aspartame and arthritis, high cost of healthcare, plus turkey tips](https://nutritionovereasy.com/2012/11/soda-osteoporosis-aspartame-arthritis-health-insurance-costs/) - I know this is a week when most of us put our nutritional concerns on the shelf, but if you're in the market for some tips on how to enjoy the feast without doing yourself too much damage, check out my pre-Turkey Day interview with Tom Hall on WYPR-FM.org. And when you're ready to turn
- [This Week: How to Overhaul Your Diet, Nutrition Q&A, Turkey Myths](https://nutritionovereasy.com/2012/11/diet-overhaul-turkey-myths/) - 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:
- [Truth about TCBY's new Super Fro-Yo, Perils of Unplanned Eating, and more](https://nutritionovereasy.com/2012/10/truth-about-tcbys-new-super-fro-yo-perils-of-unplanned-eating-and-more/) - 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
- [If not research, then what?](https://nutritionovereasy.com/2012/09/if-not-research-then-what/) - Many people seem to have given up on scientific research as a valid way to answer the question: What should we eat? Attitudes range from fatigued ("The rules change every week,") to mistrustful ("All the results are bought and paid for,") to cynical ("These researchers have no idea what they're doing.") Personally, I think it's too
- [This week:sports nutrition for armchair athletes](https://nutritionovereasy.com/2012/08/sports-nutrition-caffeine/) - 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
- [Nutrition Round-Up: carbs and weight gain, prebiotics, sports nutrition tips, and your questions answered](https://nutritionovereasy.com/2012/07/carbs-weight-gain-prebiotics-almonds/) - 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
- [Nutrition Tips for Ramadan Fasts](https://nutritionovereasy.com/2012/07/nutrition-tips-for-ramadan-fasts/) - 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
- [This week: how to get the most nutrition from watermelon, frozen yogurt, and when to eat your carbs](https://nutritionovereasy.com/2012/07/watermelon-lycopene-frozen-yogurt/) - 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
- [This week: calcium shocker, coconut water, brown-bag tips, cooking with booze, and the merits of moderation](https://nutritionovereasy.com/2012/06/this-week-calcium-shocker-coconut-water-brown-bag-tips-cooking-with-booze-and-the-merits-of-moderation/) - My nomination for most confusing nutrition story of the week was definitely the U.S. Preventive Task Force announcement that calcium and vitamin D were no longer recommended for the prevention of osteoporosis in older women. See the Quick and Dirty Blog for my take on their findings--and what to do about them. In this week's
- [Water, water, everywhere...plus amber waves of grain](https://nutritionovereasy.com/2012/05/water-water-everywhere-plus-amber-waves-of-grain/) - Oh dear. I'm afraid I tipped another sacred cow in this week's Nutrition Diva newsletter. In response to readers who find water "boring" and want to know what they can drink instead, I suggested that we stop viewing beverages as sources of entertainment. One dietitian wrote to say that she found my advice "deplorable,"
- [Vitamin D: Now I'm a believer](https://nutritionovereasy.com/2008/05/vitamin-d-now-im-a-believer/) - One of the most electrifying sessions I attended at Andrew Weil's Nutrition and Health Conference in April was one given by Dr. Michael Holick on Vitamin D. Dr Holick is a well-known, even notorious, name in nutrition research circles. He's been insisting for years that vitamin D deficiency is far more wide-spread and dangerous than
- [Eat eggs for breakfast and you might eat less at lunch](https://nutritionovereasy.com/2012/05/eat-eggs-for-breakfast-and-you-might-eat-less-at-lunch/) - Here's an example of a well-designed, industry-funded study that--unlike others I've mentioned in the past--actually yielded useful information. The study, which was funded by the American Egg Board, found that people who ate eggs for breakfast were less hungry and ate less for lunch than people who ate cereal. But before you conclude that the study was
- [This week: Fructose fears, apricot cures, and grilling tips](https://nutritionovereasy.com/2012/05/this-week-fructose-fears-apricot-cures-and-grilling-tips/) - A public service campaign on one of the networks has as its tagline, The More You Know. And information is, in general, a good thing. But sometimes it seems to me as if the constant stream of nutrition information and advice coming at you from all directions serves only to ratchet up needless anxiety. Take,
- [This week: Fish food, carrot tops, grain bellies, and inner toddlers](https://nutritionovereasy.com/2012/05/fish-carrots-grains-dieting/) - Parents quickly learn that redirecting a toddler's attention toward an approved toy or activity works far better than simply saying "No" to undesirable behavior. In this week's Nutrition Diva podcast, I have some ideas on how to use the same strategy to tame the "inner toddler" of your appetite and make dieting a little easier. On
- [Hippocrates was ahead of his time](https://nutritionovereasy.com/2012/05/hippocrates-was-ahead-of-his-time/) - Back when Hippocrates counseled his followers to let food be their medicine, he wasn't really advising an alternative course; he was stating the obvious. Back then, dietary cures were about all that doctors had to offer. In today's there's-a-pill-for-that medical culture, of course, Hippocrates' advice takes on a different tone. And although it's not
- [Nutrition Diva goes to McDonald's (but not to eat)](https://nutritionovereasy.com/2012/05/mcdonalds/) - The McDonald's fast food emporium supplied lots of food for thought this week. In my weekly Nutrition Diva podcast, I answer a listener's question about whether the benefits of eating fish are cancelled out if it's a Fishwich. (Don't miss the debate on the evils of moderation in the comment section!) On the Quick and
- [Pink Slime, foods for ADD, benefits of beets, and omega ratios](https://nutritionovereasy.com/2012/04/pink-slime-foods-for-add-benefits-of-beets-and-omega-ratios/) - After some prominent Harvard scientists sniffed that the idea of an optimal ratio of omega-6 to omega-3 is "a myth with absolutely no data to support it," I devoted an episode of the Nutrition Diva podcast to a quick review of this "non-existent" data. On the Quick and Dirty Blog, I check into rumors that
- [Breakfast fixes, fake sweeteners, fruit faux pas, and more](https://nutritionovereasy.com/2012/04/breakfast-fixes-fake-sweeteners-fruit-faux-pas-and-more/) - This week's off-site posts didn't have a theme (that I could see) but offered a little something for everyone.The Nutrition Diva podcast reveals how most "healthy" breakfasts fall short. On the Quick and Dirty Blog, I tackle the urban legend that fruit should always be eaten by itself , explain what can happen if your
- [Are Industrial Chemicals Causing Obesity?](https://nutritionovereasy.com/2012/03/are-industrial-chemicals-causing-obesity/) - Some researchers believe that environmental pollutants and industrial chemicals are to blame for the obesity epidemic. This, of course, bucks the conventional wisdom that our increasing girth is simply the result of eating too much and exercising too little. What’s the evidence to support the idea that chemicals are the true cause of our ever-expanding
- [Carob vs. Chocolate](https://nutritionovereasy.com/2012/03/carob-vs-chocolate/) - You'll usually only find carob at health food stores or in the "healthy food" aisle of the regular grocery store. So, what are the advantages of substituting carob for chocolate? How do the two compare nutritionally? Find out in this week's show.
- [Coping with an Unsupportive Environment](https://nutritionovereasy.com/2012/02/coping-with-an-unsupportive-environment/) - It's a lot easier to change your eating habits when everyone in the family is on board. But they often aren't. In this week's episode, I have tips for how to stick to your program even if others in the household are not being supportive. Read or listen to it here.
- [How Important is a Varied Diet?](https://nutritionovereasy.com/2012/02/how-important-is-a-varied-diet/) - We hear a lot about the importance of eating a varied diet, but is it truly essential? Why couldn't you just eat the same healthy meal plan every day? I discuss the advantages (and potential disadvantages) of a varied diet in this week's episode. Read or listen to it here.
- [Paula Deen Wastes Her Teachable Moment](https://nutritionovereasy.com/2012/01/paula-deen-wastes-her-teachable-moment/) - When the news of Paula Deen’s Type 2 Diabetes diagnosis first broke, I was hopeful that it might provide a “teachable moment” for the millions of fans who cherish Paula and relish her over-the-top brand of culinary naughtiness. Instead, Paula seems to be sending a very different message; one that I find quite dangerous. Read or listen to
- [Biggest Nutrition Traps](https://nutritionovereasy.com/2012/01/biggest-nutrition-traps/) - This special three-part series takes a look at the most common mistakes even nutrition-savvy people make with their diets. In the first installment, I talk about the all-important difference between natural and healthy. In the second part, I talk about quality vs. quantity. In the final installment, I discuss the importance of focusing on the average
- [Hidden Hazards of Venison](https://nutritionovereasy.com/2012/01/hidden-hazards-of-venison/) - Q. My dad and I both hunt deer and we have completely substituted venison for beef in our house. I've always heard that venison is leaner and healthier than beef, but are there any hidden risks? A. You're right about the nutritional profile of venison. Like most wild game, deer meat is leaner and more
- [Red Meat and Stroke Risk: Beyond the Headlines](https://nutritionovereasy.com/2012/01/red-meat-and-stroke-risk-beyond-the-headlines/) - Red meat is back in the news , and once again it's being singled out as being uniquely bad for you. Here's the sound bite: Eating red meat increases stroke risk while eating poultry reduces it. But, there's a little bit more to the story. (There usually is.) First of all, the 28% increase
- [Bias in Research Not Always What You'd Expect](https://nutritionovereasy.com/2009/12/bias-in-research-not-always-what-youd-expect/) - I know that many of you are suspicious of nutrition research. Many are convinced that the dairy, egg, beef, corn, or [fill in the blank] industries have bought off the researchers, journals, government, and the media in an effort to cover up the truth about their products--suppressing negative research and fixing studies to produce findings
- [Nutrition Tips for Shift Workers](https://nutritionovereasy.com/2012/01/nutrition-tips-for-shift-workers/) - Night shift workers are more likely to suffer from insomnia, fatigue, accidents, ulcers, and even certain types of cancer than those who work during the day. People also frequently gain weight when they work the night shift. Although it’s clearly not ideal, many people have no choice but to work nights. In this week's podcast, I
- [High Protein Diets Pile On More Pounds? Yes, but...](https://nutritionovereasy.com/2012/01/high-protein-diets-pile-on-more-pounds-yes-but/) - The Managing Editor of ABC News Medical Unit emailed me yesterday, asking for help understanding a new study on high protein diets. In the study, the researchers put people on high-calorie diets ranging from 5 to 25% protein. They expected to find that the people on the high-protein diets would gain less fat. In fact,
- [How is Alcohol Metabolized?](https://nutritionovereasy.com/2011/12/how-is-alcohol-metabolized/) - We’ll be ringing in a new year soon and I daresay a few glasses of champagne or other spirits will be enjoyed by many Nutrition Over Easy readers. So this seems like the perfect time to address some of the lore about alcohol and nutrition. For example, is it a good idea to eat a
- [Calculating Calorie Needs: What You Need to Know](https://nutritionovereasy.com/2011/12/calculating-calorie-needs-what-you-need-to-know/) - Lee writes: “There are lots of calculators out there that are supposed to tell you how many calories you should be eating. But they all give me different values. How do I know what my daily calorie intake should really be?” In this week's show, I explain how these calculators work and what you need
- [Industry Sponsored Research at its Most Useless](https://nutritionovereasy.com/2011/12/industry-sponsored-research-at-its-most-useless/) - What a waste of everyone's time. A company that manufactures a soy-based meal replacement drink funds a study comparing a soy-based meal replacement (i.e., their product) with a "standard breakfast" which had the same number of calories but was lower in protein, higher in refined carbohydrates. They found--gasp!--that the high protein breakfast controlled hunger better
- [Caffeine and Sugar: An Unexpected Link](https://nutritionovereasy.com/2011/12/caffeine-and-sugar-an-unexpected-link/) - Did you know that caffeine reduces our perception of sweetness? Researchers found that if they took the caffeine out of a sweetened beverage, they could then remove about 10% of the sugar without altering the taste. I had no idea! The researchers go on to suggest that removing caffeine from sweetened beverages could allow manufacturers
- [Diet and Breast Cancer: Is There a Link?](https://nutritionovereasy.com/2011/12/diet-and-breast-cancer-is-there-a-link/) - Although diet plays a role in the development and progression of breast cancer, it’s a fairly secondary one. Still, it’s the factor that we have the most control over. Even though no diet or food can prevent breast cancer, if certain habits can reduce our risk, why wouldn’t we adopt them? Learn more in this
- [Balancing a High Sodium Diet](https://nutritionovereasy.com/2011/12/balancing-a-high-sodium-diet/) - Q. I'm a college student and I try to eat healthy. But with the amount of processed foods in the school cafeteria, it's almost impossible to avoid eating a lot of sodium. I'm healthy and active with a normal blood pressure and I've always considered sodium the least worrisome of the food evils (though high
- [Low sodium intake linked to heart problems? ](https://nutritionovereasy.com/2011/12/low-sodium-intake-linked-to-heart-problems/) - This is crazy. A new study evaluating the link between salt intake and heart problems finds that people with low sodium intake also have an increased risk of cardiovascular issues. But the "low" sodium intake that was linked to increased risk was between 2,000 and 3,000mg per day...in other words, substantially higher than the American
- [Sodium and Potassium: What's the Relationship?](https://nutritionovereasy.com/2009/03/sodium-and-potassium-whats-the-relationship/) - Q. Please comment on the relationship between potassium and sodium. How can I be sure that I'm not getting too much potassium as I continue to decrease the amount of sodium in my daily diet? A. Decreasing the amount of sodium in your diet won't necessarily affect the amount of potassium you're getting but it
- [Which Foods are Highest in Pesticides?](https://nutritionovereasy.com/2011/12/which-foods-are-highest-in-pesticides/) - I’ve talked in the past about the “Dirty Dozen,” those fruits and vegetables with the highest pesticide residues. But a listener wants to know how much pesticide exposure we get from other foods like grains or dairy. I’ve got the scoop on pesticides in this week’s show. Read or listen to it here.
- [The End of Dieting](https://nutritionovereasy.com/2011/11/the-end-of-dieting/) - The multi-billion weight loss industry has a dirty little secret: Dieting doesn’t work. To be sure, almost any diet out there will produce weight loss if you follow the rules. However, the majority of people who lose weight on diets will eventually gain it all back. Often, with interest. Don’t despair: I do have a
- [Do Grains Decrease Colon Cancer Risk?](https://nutritionovereasy.com/2011/11/do-grains-decrease-colon-cancer-risk/) - Q. After doing some research, I have been trying to reduce my intake of grains. But the big thing in the news this week is a new study finding that fiber from grains reduces the risk of colon cancer and that fiber from fruits and veggies doesn't have the same effect. Have you looked at this
- [Do Calories Really Matter?](https://nutritionovereasy.com/2011/11/do-calories-really-matter/) - Some diet gurus claim that only "bad" calories cause weight gain. The implication (or in some cases, the overt claim) is that you can eat as much as you want without gaining weight as long as you follow certain rules. In my opinion, calories do count. But that doesn't mean that you have to count
- [Does Cooking in Cast Iron Add Iron to Foods?](https://nutritionovereasy.com/2011/11/does-cooking-in-cast-iron-add-iron-to-foods/) - Marni writes: “I have heard that cooking in cast-iron pans can increase the iron content of some foods. Is this a safe source of iron and are there any foods that I shouldn’t cook in cast-iron? Get the scoop on cooking in cast iron in this week's podcast. Read or listen to it here.
- [Is Eating More Often Really the Key to Staying Thin?](https://nutritionovereasy.com/2011/11/is-eating-more-often-really-the-key-to-staying-thin/) - A study in this month's Journal of the American Dietetic Association reports that people of normal weight eat more frequently (5 times per day on average) than overweight people (who average 4.2 times per day), suggesting that eating more frequently may be a key to maintaining a healthy weight. At least, that's what all the headlines
- [How Your Smart Phone Can Make You Healthier](https://nutritionovereasy.com/2011/10/1190/) - If you have a smart phone, chances are you've experimented with some mobile applications, or "apps." One of the most popular--and useful--categories of apps are those that help monitor and manage various aspects of your health. Find out how and why your cell phone can make you healthier in this week's show.
- [Chilled Cucumber Soup](https://nutritionovereasy.com/2011/08/chilled-cucumber-soup/) - This is a great recipe for late summer, when the weather is hot and cucumbers are plentiful. Serves 2 1 medium cucumber, peeled and seeds removed 1 1/2 cups low-fat yogurt, divided 1/2 clove fresh garlic 1 1/2 teaspoons extra virgin olive oil 10-12 fresh mint leaves 1 small shallot (optional) 1/4 teaspoon sea salt
- [What's so magical about the Mediterranean Diet?](https://nutritionovereasy.com/2009/09/whats-so-magical-about-the-mediterranean-diet/) - Forget the mouse studies. After a couple weeks of controversial and much-contested rat studies on the effects of carbohydrates on various aspects of metabolism and disease, here's a study involving 200 newly-diagnosed, diabetic humans. Half were told to follow a Mediterranean-style diet, rich in vegetables, whole grains, and monounsaturated fats from poultry, fish, and olive
- [Is MSG Bad for You?  Part 2 of 2.](https://nutritionovereasy.com/2011/10/is-msg-bad-for-you-part-2-of-2/) - The FDA and EU consider MSG to be a harmless flavor enhancer; critics claim it's a dangerous toxin. Who's right? Last week, I explained what MSG is, how it acts in the body, how it’s used in the food supply. This week, I take a closer look at charges that MSG causes headaches (“Chinese Restaurant Syndrome”),
- [My Take on the Potato Wars](https://nutritionovereasy.com/2011/10/my-take-on-the-potato-wars/) - One of the proposed changes to the National School Lunch Program is to limit the amount of "starchy" vegetables like corn and potatoes to no more than two servings a week. Turns out that potatoes (mostly in the form of French fries) constitute 75% of the vegetables eaten in our school cafeterias. The idea
- [Harvest Pancakes](https://nutritionovereasy.com/2011/10/harvest-pancakes/) - Here's a clever way to sneak another serving of vegetables into the day. These pancakes are feather light even though they are made with whole grain flour. The secret is to use whole wheat pastry flour (not bread flour). Look for it in the natural or organic section of your grocery. 1 3/4 cup lowfat
- [Is MSG Safe? (Part 1 of 2)](https://nutritionovereasy.com/2011/10/is-msg-safe-part-1-of-2/) - The FDA and EU consider MSG to be a harmless flavor enhancer; critics claim it's a dangerous toxin. Who's right? In this article, I take a look at what MSG is, how it acts in the body, how it’s used in the food supply. In Part 2 , I’ll take a closer look at charges
- [Stocking a Healthy Kitchen on a Budget](https://nutritionovereasy.com/2011/10/stocking-a-healthy-kitchen-on-a-budget/) - This week's podcast is for recent college graduates and others who are new to the business of food shopping, meal planning, and preparation. To be honest, even experienced householders often struggle with these tasks. If you’ve ever unloaded 8 bags of groceries only to discover that you don’t have the makings for a single meal,
- [Can We Trust Industry Funded Research?](https://nutritionovereasy.com/2011/10/can-we-trust-industry-funded-research/) - The fact that a study has been funded by a private interest suggests that we need to take a closer look at how it was conducted and reported. However, it not automatically invalidate the results. And publicly funded research is not immune to bias. Read more about the different types of bias that affect scientific
- [Fresh Figs, Four Ways](https://nutritionovereasy.com/2011/09/fresh-figs-four-ways/) - The other day, I received a beautiful crate of fresh figs, compliments of the California Fig Advisory Board. Apparently, cool rainy weather slightly delayed the harvest of fresh figs this year. But these were perfectly ripe, and ripe figs don't last long. The clock was ticking so I invited a bunch of friends and started
- [Product Review: Hodgson Mill Bulgur with Soy](https://nutritionovereasy.com/2011/09/product-review-hodgson-mill-bulgur-with-soy/) - I'm not sure whether this is a new product or just new to me, but I recently came across this in the "healthy foods" aisle at my local grocery store and was intrigued enough to put it in my cart. I've written before about the benefits of adding more protein to your diet and this
- [Product Review: Einkorn Pasta](https://nutritionovereasy.com/2011/02/product-review-einkorn-pasta/) - I recently received some free samples of a new brand of whole grain pasta, with a request to review the product. Having read through the promotional literature, exchanged emails with the company's nutrition scientists, and cooked some up to taste, here's my take. At a Glance Jovial einkorn pasta is a 100% organic whole grain
- [Vitamins for Those Who Need Them](https://nutritionovereasy.com/2011/09/vitamins-for-those-who-need-them/) - As most of you know, I am not overly enthusiastic about vitamin supplements. I think people are better off getting their nutrients from foods rather than pills and—with a couple of exceptions—meeting your nutritional requirements from diet alone is not difficult. After all, most of us live in countries were food is plentiful. (Too plentiful,
- [What Are Nightshades and Do You Need to Avoid Them?](https://nutritionovereasy.com/2011/09/what-are-nightshades-and-do-you-need-to-avoid-them/) - People with arthritis are sometimes advised to avoid tomatoes, peppers, and eggplants (the so-called "nightshade" plants) because they are said to cause inflammation. But this advice really only applies to certain people. Find out how to tell if you’re one of them in this week’s show.
- [3 Ways to Fight Childhood Obesity](https://nutritionovereasy.com/2011/09/3-ways-to-fight-childhood-obesity/) - Today, one in every 5 kids is obese and a great many more are overweight. Not only is this a cruddy way to spend your childhood, but overweight kids are highly likely to become overweight adults, battling both their weight and the associated health problems for a lifetime. In this week's podcast, I outline three
- [Is Goat Milk Better for You than Cows Milk?](https://nutritionovereasy.com/2011/09/is-goat-milk-better-for-you-than-cows-milk/) - In recent years, goat milk has gone from a fairly rare specialty item to one that’s available in most large grocery stores. And whenever you see an exotic, costly alternative to a mainstream food item, it’s easy to assume that it must be either better—or better for you. In this week’s show, I take a
- [How Nutritious is 100% Fruit Juice? Not Very.](https://nutritionovereasy.com/2011/08/how-nutritious-is-100-fruit-juice-not-very/) - Q. What should I look for when buying fruit juice? For example the "100% pure and natural orange juice" says it contains 0% Vitamin C. How is that possible? Another one provides 100% Vitamin C but from the list of ingredients we see that Vitamin C is actually added. A. The USDA considers a half
- [Potassium-enriched salt? ](https://nutritionovereasy.com/2011/08/potassium-enriched-salt/) - Q. You recently pointed out the importance of balancing potassium and sodium intake. They already add iodine, fluoride and/or iron to table salt. Why is there no potassium-enriched table salt? A. Actually, there is (sort of). Low-sodium salt substitutes are usually made with potassium chloride, a mineral salt formed from potassium instead of sodium.
- [Shop Smart: Finding the Healthiest Options](https://nutritionovereasy.com/2011/08/shop-smart-finding-the-healthiest-options/) - Q. We just moved to Texas from Ireland. I am trying to find a bread in local markets that has no sugar and low salt. I am also trying to find canned/jars of plain crushed tomatoes with no salt as I make my own sauce. I am shocked at the amounts of salt and sugar in
- [Why Can't Experts Agree on Sodium?](https://nutritionovereasy.com/2011/08/why-cant-experts-agree-on-sodium/) - Think the debate over the national debt was contentious? That’s nothing compared to the war being waged in scientific circles about how much sodium it’s safe to eat. As researchers duke it out in the pages of medical journals, poor consumers are caught in a cross-fire of contradictory recommendations. In this week's podcast, I tell you
- [Nutrition Tips for Healthy Aging](https://nutritionovereasy.com/2011/08/nutrition-tips-for-healthy-aging/) - A healthy diet can help you remain healthy and vital well into your golden years. But as you get into your 50s, your nutritional needs begin to change. I have tips on how to adjust your diet to meet your changing nutritional needs in this week's podcast. Read or listen to it here.
- [Will More Chewing Help you Lose Weight?](https://nutritionovereasy.com/2011/08/will-more-chewing-help-you-lose-weight/) - Many magazine and internet articles recommend chewing each bite of food 30, 40, even up to 80 times as a weight loss strategy. And it’s true: Chewing your food more thoroughly can improve digestion, promote weight loss, and affect the nutritional value of foods—but there is a surprising twist to this story. Find out more
- [5 Ways to Reduce Harmful Compounds When Grilling](https://nutritionovereasy.com/2011/07/5-ways-to-reduce-harmful-compounds-when-grilling-podcast/) - Have you heard the latest? Turns out, those backyard barbecues we’ve been enjoying so much all summer could be contributing to increased cancer risk. (Doesn’t it sometimes seem as if scientists are just out to ruin all our fun?) Fortunately, minimizing the risk is easy...and can even make your meats more tender and flavorful. I've
- [What Kind of Olives Are Healthiest?](https://nutritionovereasy.com/2011/07/what-kind-of-olives-are-healthiest/) - This week, answers to some listener questions about olives and olive oil. Grace asks whether all the different kinds of olives are the same nutritionally or whether some types are particularly good for you. Meanwhile, Tania wonders how olives compare to olive oil in terms of health benefits. I've got these answers and lots more
- [Forget Salt. Focus on Potassium.](https://nutritionovereasy.com/2011/07/forget-salt-focus-on-potassium/) - That pain in your neck? Another case of nutrition whiplash, I'm afraid. Earlier this year, the USDA's new Dietary Guidelines for Americans made the need to reduce sodium intake one of its primary messages. Then, just last week, a new Cochrane Review concluded that "cutting down on the amount of salt has no clear benefits
- [Do Herbal Supplements Really Work? | Podcast](https://nutritionovereasy.com/2011/06/do-herbal-supplements-really-work-podcast/) - A listener recently wrote with a question about herbal supplements such as St. John’s wort, which is sometimes recommended as a natural treatment for depression. “I know you aren't a big fan of vitamin supplements,” she writes, “but what about herbal supplements for specific disorders?” Generally speaking, herbal supplements aren’t used as a source of
- [No Tears for the Food Pyramid](https://nutritionovereasy.com/2011/06/no-tears-for-the-food-pyramid/) - Thursday marks the unveiling of a new icon to replace the USDA's much-maligned 20-year-old food pyramid. I've been getting media inquiries all week, asking about my thoughts on the move. I haven't yet seen the new icon--it's been kept under close wraps. (Last minute tweaking?) But from the rumors everyone has now heard,
- [Fish Oil and Depression: Beyond the Headlines](https://nutritionovereasy.com/2011/06/fish-oil-and-depression-beyond-the-headlines/) - A recent study in the American Journal of Clinical Nutrition reports that a higher intake of omega-3 fatty acids from fish does not appear to reduce the risk for depression. It's the latest disappointment in a slew of recent studies finding that fish oil failed to help prevent or slow Alzheimers, atherosclerosis, atrial fibrulation,
- [Pros and Cons of Nutrition Scoring Systems](https://nutritionovereasy.com/2011/06/pros-and-cons-of-nutrition-scoring-systems/) - Q. My local supermarket has added 'NuVal' nutrition scores to most of the labels in the store. How accurate do you think they are for judging the healthfulness of food? I can't find details about how the NuVal score is calculated but sodium seems to be a factor. A low sodium version of the same
- [This Week's Podcast | Are Steel Cut Oats Better than Rolled Oats?](https://nutritionovereasy.com/2011/06/this-weeks-podcast-are-steel-cut-oats-better-than-rolled-oats/) - Several of you have written with questions about oats and oatmeal—in particular, whether steel-cut (or Irish) oats are healthier or more nutritious than regular oats. I think some of you will be surprised by the answer. Read or listen to this week's podcast here.
- [A Chink in the Small, Frequent Meal Theory](https://nutritionovereasy.com/2011/05/a-chink-in-the-small-frequent-meal-theory/) - For many years, we've been told that eating small, frequent meals is a good strategy for weight loss. In part, this was based on a body of research showing an inverse relationship between meal frequency and BMI. In other words, studies found that people who reported eating more times per day were less likely to
- [This Week's Podcast | Are Pickled Vegetables Nutritious?](https://nutritionovereasy.com/2011/05/this-weeks-podcast-are-pickled-vegetables-nutritious/) - Pickling is a time honored way to preserve foods with no refrigeration. But what happens to the nutritional quality of vegetables when you pickle them? It depends on the method. Find out which kinds of pickles are super good for you and which aren't in this week's episode of the Nutrition Diva Podcast.
- [Silken Asparagus Soup](https://nutritionovereasy.com/2011/05/silken-asparagus-soup/) - Serves 4 You'd never guess that this elegantly creamy soup is completely dairy-free! For a more substantial dish, add 3 or 4 peeled cooked shrimp to each bowl before serving. The hot soup will warm the shrimp without overcooking them. 2 shallots or 1 medium onion, chopped 1 tablespoon olive oil 1 pound very slender
- [Sugar: The Bitter Half-Truth?](https://nutritionovereasy.com/2011/02/sugar-the-bitter-half-truth/) - Q. Are you familiar with Dr. Robert Lustig's presentation on fructose, called "Sugar, The Bitter Truth" ? What's your opinion on this? Shouldn't pure fructose sweeteners (which are marketed as low calorie) be banned? According to this presentation, wouldn't it be a good idea to substitute all sucrose with a larger amount of maltose? A.
- [Looking For the Truth on Fructose? Keep Looking.](https://nutritionovereasy.com/2009/06/look-for-the-truth-on-fructose-keep-looking/) - I really don't get it. Fructose is the dietary scapegoat of the decade, blamed for everything from obesity to liver disease. Never mind that most high fructose corn syrup is in actuality no higher in fructose than regular table sugar. Never mind that the increase in fructose consumption (the so-called smoking gun) over the last
- [Fructose: Poison, Nutrient, or Both?
](https://nutritionovereasy.com/2010/04/fructose-poison-nutrient-or-both/) - Given the escalating rhetoric on fructose, I think it's time to revisit a couple of basic facts and try to regain some perspective. Fructose is not a toxin. It is not a man-made "chemical." The fact that is it metabolized in the liver does not mean that it is a poison. Fructose is a naturally
- [Let's Put This New Fructose Study In Perspective](https://nutritionovereasy.com/2008/10/lets-put-this-new-fructose-study-in-perspective/) - A recently published study is going to fuel the hysteria over high-fructose corn syrup. It's a terrific study. But, contrary to the headlines you are sure to see over the next days and weeks, it does NOT prove that high fructose corn (HFCS) syrup is the cause of the obesity epidemic. Let's take a closer
- [Replacing High Fructose Corn Syrup with Sugar: Big Deal.](https://nutritionovereasy.com/2009/06/replacing-high-fructose-corn-syrup-with-sugar-big-deal/) - It no longer matters whether it's actually true that high fructose corn syrup (HFCS) is toxic to our livers, full of mercury, or to blame for exploding obesity rates. The tales that have been told about HFCS have become so pervasive that it's beginning to hurt sales. Say no more! Manufacturers are now switching back to cane sugar--and
- [Can Certain Foods Protect You from Food Poisoning?](https://nutritionovereasy.com/2011/05/can-certain-foods-protect-you-from-food-poisoning/) - Q. I tend to get food poisoning about once a year. Often, however, I am the only person in a group that gets it. Is there anything I can eat that would make my GI tract more resistant? Would probiotics help? A. It's true that some people seem to be more resistant to food-borne pathogens
- [Peanuts, Yogurt, Spinach, Graham Flour](https://nutritionovereasy.com/2011/05/peanuts-yogurt-spinach-graham-flour/) - A new recipe? No, a round-up of questions from the Nutrition Over Easy mailbag: Should You Avoid Peanuts Because of Aflatoxins? Q. I enjoy peanut butter and peanuts. I recently heard that it is not healthy to consume peanut & peanut butter because of aflatoxin. Is this accurate information or just a myth? A. Aflatoxin
- [Fat-Burning Chili Peppers: The Reality Check](https://nutritionovereasy.com/2011/04/fat-burning-chili-peppers-the-reality-check/) - This is the kind of study that the media love: Researchers from Purdue University report that adding a half teaspoon of cayenne pepper to your meal can reduce your appetite and cause you to burn more calories. Count on seeing this new "fat-burning tip" popping up on magazine covers and internet aggregation sites. Before you
- [Low Blood Sugar? Maybe Not.](https://nutritionovereasy.com/2011/04/low-blood-sugar-maybe-not/) - Q. I have a lot of trouble with low blood sugar. Any tips for what I should or shouldn't be eating to help manage this? A. My first question would be whether low blood sugar (hypoglycemia) is really the problem. Several years ago, my sister told me she had problems with low blood sugar. She
- [Can You Trust the Nutrition Facts?](https://nutritionovereasy.com/2011/04/can-you-trust-the-nutrition-facts/) - Q. How accurate are the calorie counts on nutrition facts labels? What about the nutrition information at restaurants? Is anyone checking them for accuracy? A. Consumers are often surprised--and dismayed--to learn that the information on nutrition facts labels is not nearly as accurate or reliable as they imagined. Part of this is built into
- [Is Fasting a Good Way to Lose Weight?](https://nutritionovereasy.com/2008/02/is-fasting-a-good-way-to-lose-weight/) - People fast for many reasons: as a religious observance or spiritual ritual, as a political protest, in preparation for medical procedures, or as an occasional health practice. And studies have confirmed that short-term fasting can have a number of health benefits. Yet fasting for the purposes of losing weight is not generally seen as a
- [This Week's Podcast | What's the Best Protein Powder?](https://nutritionovereasy.com/2011/04/this-weeks-podcast-whats-the-best-protein-powder/) - I get a lot of questions about what kind of protein powder I recommend. I have some tips about what to look for in a protein powder and how to use them in this week's episode.
- [Why Make Such a Fuss About a Good Habit?](https://nutritionovereasy.com/2011/04/why-make-such-a-fuss-about-a-good-habit/) - Although Mr. Harper and the editors of Shape Magazine have so far declined to comment on my challenge, the response from readers has been really fascinating. If you've been following the discussion in the comment thread for yesterday's post or on my Facebook page, then I apologize for repeating some of that here. But something
- [Dear Bob Harper and Editors of Shape Magazine](https://nutritionovereasy.com/2011/04/dear-bob-harper-and-editors-of-shape-magazine/) - I recently came across the following weight loss advice from "Biggest Loser" trainer Bob Harper in Shape Magazine (February 2011, page 171): "Eating first thing revs your calorie burn...If you don't eat within two hours of waking, your metabolism can slow down to conserve energy." Arrggh! What will it take to put a stake through
- [This Week's Podcast | Beef vs. Chicken](https://nutritionovereasy.com/2011/03/this-weeks-podcast-beef-vs-chicken/) - Simply substituting chicken or turkey for beef or pork doesn't necessarily make a recipe healthier. Find out why red meat can sometimes be the better choice and learn the healthiest choices for both red and white meat in this week's podcast.
- [This Week's Podcast | Did the FDA Make the Right Call on Food Dyes?](https://nutritionovereasy.com/2011/04/did-the-fda-make-the-right-call-on-food-dyes/) - Last week, the FDA decided that there wasn't enough evidence to warrant a ban--or even a warning--on artificial food dyes. In this week's podcast, I have advice for parents who want to avoid them anyway, as well as a closer look at the studies that the FDA reviewed. Read or listen to it here.
- [This Picture Speaks a Thousand Calories (or So)](https://nutritionovereasy.com/2011/04/this-picture-speaks-a-thousand-calories-or-so/) - Anything strike you about this photo (from the February 2011 issue of Shape Magazine)? "An ounce of nuts has around 170 calories plus healthy fats, fiber, and protein to satisfy you," reads the caption. No argument there. Just don't use this photo as a guide to portion size! The bag of nuts shown in the
- [Ask Monica: Should I Eat More to Burn More?](https://nutritionovereasy.com/2011/03/ask-monica-should-i-eat-more-to-burn-more/) - Q. I started an exercise regime that says I should eat more than I normally do so that my body will burn the calories to lose the weight. The exercises are weight training and cardio and last about 45-60 min per day/ 5 days a week. Is it true that we should to eat more
- [Curried Carrot and Apple Salad](https://nutritionovereasy.com/2011/03/curried-carrot-and-apple-salad/) - Serves 4 Curry powder adds a sophisticated twist to this fruit and veggie salad, along with an anti-inflammatory boost. Perfect for brown bag lunches and picnics, this salad goes well with grilled or cold chicken. 3 tablespoons light mayonnaise 1 tablespoon fresh lime juice grated lime peel 1 teaspoon curry powder 1 large apple, cored
- [Are Your Nutrition Priorities in the Right Order?](https://nutritionovereasy.com/2011/03/are-your-nutrition-priorities-in-the-right-order/) - I've been giving a lot of interviews surrounding the launch of my book this month and reviewers seem fascinated by the subtitle: What to Eat, What to Avoid, and What to Stop Worrying About. As I wrote in the introduction to the book, "that last category may be the most important of all...In addition to
- [Is Salt Unfairly Demonized?](https://nutritionovereasy.com/2011/03/is-salt-unfairly-demonized/) - Q. In a recent interview, you mentioned cutting back on added sugar as one of the most important things you can do to improve your diet. I noticed you didn't mention the importance of limiting sodium. Do you think the concerns over sodium are over-blown? A. In a word, yes. In the recently released 2010
- [Does a High Fat Breakfast Burn More Fat?](https://nutritionovereasy.com/2011/03/does-a-high-fat-breakfast-burn-more-fat/) - Hold the skim latte and bring on the butter? High-fat breakfasts are enjoying a comeback in some circles, after a study published in the International Journal of Obesity found that rats who ate a high fat breakfast burned more fat throughout the day than rats who ate a high carbohydrate breakfast. But the reality on
- [When is White Bread Preferable to Whole Wheat?](https://nutritionovereasy.com/2011/03/when-is-white-bread-preferable-to-whole-wheat/) - In my recent post "Are Your Nutrition Priorities in the Right Order?" I observed that portion size has a bigger impact on blood sugar than whether a grain product is whole or refined. Laura's not buying it! She comments: So you’re saying that eating 1 peanut butter sandwich on white bread is better nutritionally than
- [Read a sample chapter of my new book!](https://nutritionovereasy.com/2011/03/read-a-sample-chapter-of-my-new-book/) - March 1st was the official release date for my new book, Nutrition Diva's Secrets for a Healthy Diet. After working on hard on the book for the last year with my wonderful editor, Emily Rothschild, and the great folks at Quick and Dirty Tips, it's so exciting to be holding the actual book in my
- [Quinoa Salad with Pecans and Cranberries](https://nutritionovereasy.com/2011/03/quinoa-salad-with-pecans-and-cranberries/) - Serves 4 For the best flavor, serve salad at room temperature or slightly chilled. This makes a great salad for pot-lucks and picnics. 1 cup quinoa 1 1/2 cup water 1/2 teaspoon salt 3 tablespoons seasoned rice vinegar 1 tablespoon walnut oil 1/4 cup chopped pecans (or walnuts) 1/3 cup dried cranberries Salt and pepper
- [Debunking Breakfast: A Live Webcast](https://nutritionovereasy.com/2011/03/join-me-live-on-march-8th-at-9pm-est/) - [Updated March 9th] Thanks to Darya Pino from SummerTomato.com, Ben Greenfield of BenGreenfieldFitness.com, and Gloria Tsang of Healthcastle.com, the folks at Vokle.com, and all of you who joined us for our live round-table on breakfast. It was a fascinating discussion! For those of you who might be interested in looking at some of the primary
- [Fish Oil to Reduce Cholesterol?](https://nutritionovereasy.com/2011/02/fish-oil-to-reduce-cholesterol/) - Q. I've listened to your podcast on fish oil and omega-3s and shared it with some people I know who take fish oil. But today my physician told me that my "bad" cholesterol is borderline and that a way to get it down without statins would be to take fish oil twice a day. I'm
- [Avoiding Pesticides: Beyond the Dirty Dozen](https://nutritionovereasy.com/2011/02/avoiding-pesticides-beyond-the-dirty-dozen/) - People buy organic foods for lots of reasons: They are produced without chemical fertilizers and pesticides and (in the case of animal products) without hormones and antibiotics. But a 100% organic diet may not be possible. So people often ask me which foods are most important to buy organic. Here's my short list, in order
- [This Week's Podcast | Can You Get Too Many Antioxidants?](https://nutritionovereasy.com/2011/02/this-weeks-podcast-can-you-get-too-many-antioxidants/) - Recent research has me rethinking the conventional wisdom on free radicals and antioxidants. Learn how free radicals benefit your health and get my latest recommendations on how to get the right amount of antioxidants without going overboard in this week's podcast.
- [This Week’s Podcast: Cooking With Oil](https://nutritionovereasy.com/2011/01/this-weeks-podcast-cooking-with-oil/) - I’ve talked about the pros and cons of various oils and how to store oils in previous podcasts but several of you have asked me to talk more specifically about what happens to oils when you heat them up and which ones are safest to cook with. Find out how to avoid the formation of
- [Asian Style Broccoli Salad](https://nutritionovereasy.com/2011/02/asian-style-broccoli-salad/) - Serves 4 Chilled broccoli salad is a super-nutritious side dish. But instead of a heavy mayonnaise-based dressing, try this delicious Asian-inspired alternative instead! 2 bunches fresh broccoli (about 6 cups chopped) 1/2 red or vidalia onion, diced 2 tablespoons seasoned rice vinegar 1 tablespoon honey 2 teaspoons minced fresh ginger 1 teaspoon soy sauce 1
- [5 Compelling Reasons to Hit the Hay](https://nutritionovereasy.com/2011/02/5-compelling-reasons-to-hit-the-hay/) - The usual prescription for a healthy lifestyle includes a healthy diet and regular exercise. But there’s another critical element that often gets overlooked: Sleep. Experts recommend a minimum of 7 to 8 hours of uninterrupted sleep every night. Yet most American adults report that they get 6 hours of sleep or less on most nights.
- [Is Kelp High in Sodium? ](https://nutritionovereasy.com/2011/02/is-kelp-high-in-sodium/) - Q. On this website, it says that kelp is very high in sodium. But it also says that 10 grams (2 tablespoons) of fresh kelp has just 23 mg of sodium, or 1% or your daily needs. These two statements seem to contradict each other. Which is correct? A. Sea vegetables tend to be higher
- [This Week's Podcast | Nutritional Advantages of Grass-Fed Beef](https://nutritionovereasy.com/2011/02/this-weeks-podcast-nutritional-advantages-of-grass-fed-beef/) - In this week’s podcast, I talk about the differences between conventionally-raised and grass-fed beef. In particular, I take a closer look at some of the nutrition claims you sometimes hear. If you're eating grass-fed beef because you've heard it's higher in omega-3 or other nutrients, you'll want to read or listen to it here!
- [Does Caffeine Increase Fat-Burning During Exercise?](https://nutritionovereasy.com/2011/02/does-caffeine-increase-fat-burning-during-exercise/) - Q. I read recently that the consumption of caffeine prior to exercise will assist the body in using body fat as fuel, up from 21% to 40%. The remaining fuel comes from stored carbs. Any truth to the story? A. There may be a grain of truth to the story but not much more. Taking
- [What are Nightshades and Why Do People Avoid Them?](https://nutritionovereasy.com/2011/02/what-are-nightshades-and-why-do-people-avoid-them/) - Q. What's the deal with nightshades? Why are they supposedly bad? I love eggplants and tomatoes but wonder if I should limit my consumption of this group of foods. A. Here's the deal: Tomatoes, peppers, and eggplant (as well as potatoes and tobacco) all contain an alkaloid called solanine. The Latin name for this family
- [How much Vitamin D is Safe?](https://nutritionovereasy.com/2011/01/how-much-vitamin-d-is-safe/) - Q. I've read a lot about the health benefits of Vitamin D. But isn't there also a limit of how much Vitamin D I should supplement? Is there a danger or limit that avoids a possible toxic amount? A. The Institute of Medicine recently doubled the safe upper limit (UL) for vitamin D from 2000
- [Is Coconut Sugar a Healthier Choice?](https://nutritionovereasy.com/2011/01/is-coconut-sugar-a-healthier-choice/) - Q. Makers of coconut sugar claim that it has a low glycemic index and is high in potassium and some other minerals. Would using coconut sugar make my cookies the healthiest on the block? A. Replacing cane sugar with coconut sugar might make your cookies a little higher in potassium. And to the extent that
- [Dessert Rules](https://nutritionovereasy.com/2011/02/dessert-rules/) - Q. I am a healthy, active person trying to maintain my weight. About once or twice a week I will have a nice dessert at my favorite bakery, staying within my allotted calories for the day. My question is: though I'm keeping calories down, is it still healthy? A. Well, sweets aren't exactly health-promoting. Nonetheless,
- [What's the Deal with Ultra-Pasteurized Milk?](https://nutritionovereasy.com/2011/02/whats-the-deal-with-ultra-pasteurized-milk/) - Q. I would like to hear more about ultra-pasteurization of milk. I have noticed that organic milk does not spoil as fast as non-organic milk. Is it the ultra-pasteurization? And why is organic milk ultra-pasteurized while regular milk is not? A. Ultra-pasteurization, which heats milk to 260 degrees F. as opposed to the 160 degrees
- [Roasted Cabbage with Eggs](https://nutritionovereasy.com/2011/02/roasted-cabbage-with-eggs/) - Here’s an easy, satisfying supper for about 50 cents a serving--and more than a day's supply of vitamins C and K. For a slightly heartier meal, make it with two eggs per person, or accompany with a small serving of egg noodles. Serves 2 1 half head of green cabbage 1 tablespoon unsalted butter 2
- [Kale Soup with Rice and Lemon](https://nutritionovereasy.com/2011/02/kale-soup-with-rice-and-lemon/) - Kale Soup with Rice and Lemon Makes 4 servings The bright touch of lemon in this soup is like a little ray of sunshine on a winter's day. The soup also manages to be hearty without weighing you down. Unlike most soups, which taste better the next day, this one is really best the day
- [Tasty Ways to Get Your Vegetables](https://nutritionovereasy.com/2007/03/tasty-ways-to-get-your-vegetables/) - It's not just kids who resist eating vegetables. The latest reports show that less than one-third of American adults are eating the recommended five servings fruits and vegetables every day. Believe me, I know how this happens. Even as a professional nutritionist, I have sometimes struggled to follow my own advice! I'd load up my
- [Resolution Rescue: What Are You Craving?](https://nutritionovereasy.com/2011/01/resolution-rescue-what-are-you-craving/) - If losing weight is one of your New Year's resolutions, sooner or later you'll probably find your resolve tested by an overwhelming desire for something really naughty. Hopefully, you'll reach for a diet-friendly snack instead. But your chances of heading off dietary disaster will be higher if you choose an alternative that is a good
- [How safe is imported food?](https://nutritionovereasy.com/2011/01/135/) - I was just reading a very interesting article on the safety of imported foods. Unfortunately, the publication (ADA Times) is for members of the American Dietetic Association so I can't post a link for you. But here are a few nuggets you might like to know (with thanks to managing editor Liz Spittler, who researched
- [Why Cholesterol-Reducing Diets Sometimes Fail](https://nutritionovereasy.com/2006/07/why-cholesterol-reducing-diets-sometimes-fail/) - If you have been diagnosed with high cholesterol, your doctor has probably recommended that you make dietary changes, such as reducing the amount of fat and cholesterol you eat. The problem is that this approach doesn’t seem to work for everyone. For some people, cholesterol levels remain high despite their best efforts on a cholesterol-lowering
- [Important Information on Women and Alcohol](https://nutritionovereasy.com/2006/08/important-information-on-women-and-alcohol/) - Is moderate alcohol consumption good for you or bad for you? For women, the research has been contradictory and confusing. On the one hand, a wealth of evidence shows that moderate drinkers (one to two drinks a day) enjoy longer, healthier lives than either heavy drinkers or teetotalers. They are less likely to suffer from
- [Drugs Are No Substitute for a Healthy Lifesylte](https://nutritionovereasy.com/2006/08/drugs-are-no-substitute-for-a-healthy-lifesylte/) - Just for the record, I am not anti-drug. But when we view drugs as magic bullets, we can easily shoot ourselves in the foot. A recent medical study—funded by pharmaceutical company Amgen—is a perfect example. The study tested the effects of a drug called Enbrel (entanercept) on subjects with metabolic syndrome. Folks with this syndrome
- [Are you a TOFI?](https://nutritionovereasy.com/2007/07/are-you-a-tofi/) - And, no, this article has nothing to do with soybean curd! I'm referring to some new research that is really going to change how we look at health, weight, and body size. By now, I'm sure you're familiar with the BMI (body mass index). It's a formula that combines your height and weight to tell
- [Living Well to 100](https://nutritionovereasy.com/2007/11/living-well-to-100/) - What would it take to live to 100—in good health? An international consortium of researchers recently gathered at Tufts University in Boston to debate the answer. This meeting brought together heavy-hitters from every corner of medical research—cardiovascular medicine, endocrinology, nutrition, obesity management, experimental genetics, sleep research, and more. After two days of research presentations on
- [2010 Dietary Guidelines: Will Science Prevail Over Politics?](https://nutritionovereasy.com/2011/01/2010-dietary-guidelines-will-science-prevail-over-politics/) - This coming Monday, the the USDA and the Department of Health and Human Services will unveil the 2010 Dietary Guidelines for Americans--the government’s official take on what and how we’re supposed to be eating. Obviously, Americans need guidance. We are literally killing ourselves with food. But are the government's Dietary Guidelines making us any healthier?
- [Will Taking Vitamins Improve Your Health?](https://nutritionovereasy.com/2007/03/will-taking-vitamins-improve-your-health/) - It's a hotly debated question among health researchers. New studies come out every year but we don't seem to be getting any closer to a definitive answer. About half the studies show that people who take vitamins are healthier and the other half find that taking vitamins makes no difference...or, in a few cases, actually

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- [Nutrition and the Vocal Artist](https://nutritionovereasy.com/nutrition-and-the-vocal-artist/) - Nutrition and the Vocal Artist Additional Resources (Click here to download as pdf) How much water should I drink? The case for super slow weight loss How to prevent reflux Protein cheat sheet Nutrition and your immune system Can zinc shorten a cold?
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## Tags

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- [hyperactivity](https://nutritionovereasy.com/tag/hyperactivity/)
- [ADHD](https://nutritionovereasy.com/tag/adhd/)
- [kids](https://nutritionovereasy.com/tag/kids/)
- [bias](https://nutritionovereasy.com/tag/bias/)
- [hypoglycemia](https://nutritionovereasy.com/tag/hypoglycemia/)
- [low blood sugar](https://nutritionovereasy.com/tag/low-blood-sugar/)
- [carbohydrates](https://nutritionovereasy.com/tag/carbohydrates/)
- [protein powder](https://nutritionovereasy.com/tag/protein-powder/)
- [soy](https://nutritionovereasy.com/tag/soy/)
- [vegan](https://nutritionovereasy.com/tag/vegan/)
- [whey](https://nutritionovereasy.com/tag/whey/)
- [egg whites](https://nutritionovereasy.com/tag/egg-whites/)
- [body building](https://nutritionovereasy.com/tag/body-building/)
- [nutrition facts](https://nutritionovereasy.com/tag/nutrition-facts/)
- [calorie counts](https://nutritionovereasy.com/tag/calorie-counts/)
- [labeling](https://nutritionovereasy.com/tag/labeling/)
- [millet](https://nutritionovereasy.com/tag/millet/)
- [wheat](https://nutritionovereasy.com/tag/wheat/)
- [gluten](https://nutritionovereasy.com/tag/gluten/)
- [flour](https://nutritionovereasy.com/tag/flour/)
- [gluten-free baking](https://nutritionovereasy.com/tag/gluten-free-baking/)
- [whole wheat](https://nutritionovereasy.com/tag/whole-wheat/)
- [seeds](https://nutritionovereasy.com/tag/seeds/)
- [legumes](https://nutritionovereasy.com/tag/legumes/)
- [healthy meals](https://nutritionovereasy.com/tag/healthy-meals/)
- [fasting](https://nutritionovereasy.com/tag/fasting/)
- [calorie cycling](https://nutritionovereasy.com/tag/calorie-cycling/)
- [intermittent fasting](https://nutritionovereasy.com/tag/intermittent-fasting/)
- [modified fasting](https://nutritionovereasy.com/tag/modified-fasting/)
- [ecology](https://nutritionovereasy.com/tag/ecology/)
- [carbon footprint](https://nutritionovereasy.com/tag/carbon-footprint/)
- [meatless monday](https://nutritionovereasy.com/tag/meatless-monday/)
- [locavore](https://nutritionovereasy.com/tag/locavore/)
- [seasonal](https://nutritionovereasy.com/tag/seasonal/)
- [healthy foods](https://nutritionovereasy.com/tag/healthy-foods/)
- [healthy diet](https://nutritionovereasy.com/tag/healthy-diet/)
- [avocado](https://nutritionovereasy.com/tag/avocado/)
- [monounsaturated fat](https://nutritionovereasy.com/tag/monounsaturated-fat/)
- [shopping tips](https://nutritionovereasy.com/tag/shopping-tips/)
- [food](https://nutritionovereasy.com/tag/food/)
- [sports drinks](https://nutritionovereasy.com/tag/sports-drinks/)
- [workout](https://nutritionovereasy.com/tag/workout/)
- [detox](https://nutritionovereasy.com/tag/detox/)
- [cleanse](https://nutritionovereasy.com/tag/cleanse/)
- [seasonal vegetables](https://nutritionovereasy.com/tag/seasonal-vegetables/)
- [spring](https://nutritionovereasy.com/tag/spring/)
- [chili peppers](https://nutritionovereasy.com/tag/chili-peppers/)
- [appetite](https://nutritionovereasy.com/tag/appetite/)
- [My pyramid](https://nutritionovereasy.com/tag/my-pyramid/)
- [serving size](https://nutritionovereasy.com/tag/serving-size/)
- [graham flour](https://nutritionovereasy.com/tag/graham-flour/)
- [probiotics](https://nutritionovereasy.com/tag/probiotics/)
- [yogurt](https://nutritionovereasy.com/tag/yogurt/)
- [peanuts](https://nutritionovereasy.com/tag/peanuts/)
- [aflatoxin](https://nutritionovereasy.com/tag/aflatoxin/)
- [Q and A](https://nutritionovereasy.com/tag/q-and-a/)
- [insulin](https://nutritionovereasy.com/tag/insulin/)
- [cancer](https://nutritionovereasy.com/tag/cancer/)
- [food poisoning](https://nutritionovereasy.com/tag/food-poisoning/)
- [safe food handling](https://nutritionovereasy.com/tag/safe-food-handling/)
- [acid reflux](https://nutritionovereasy.com/tag/acid-reflux/)
- [acid blocking medications](https://nutritionovereasy.com/tag/acid-blocking-medications/)
- [food-borne pathogens](https://nutritionovereasy.com/tag/food-borne-pathogens/)
- [hydration](https://nutritionovereasy.com/tag/hydration/)
- [HFCS](https://nutritionovereasy.com/tag/hfcs/)
- [leptin](https://nutritionovereasy.com/tag/leptin/)
- [pregnancy](https://nutritionovereasy.com/tag/pregnancy/)
- [raw fish](https://nutritionovereasy.com/tag/raw-fish/)
- [unpasteurized](https://nutritionovereasy.com/tag/unpasteurized/)
- [cheese](https://nutritionovereasy.com/tag/cheese/)
- [coffee](https://nutritionovereasy.com/tag/coffee/)
- [alcohol](https://nutritionovereasy.com/tag/alcohol/)
- [asparagus](https://nutritionovereasy.com/tag/asparagus/)
- [tofu](https://nutritionovereasy.com/tag/tofu/)
- [Alzheimers](https://nutritionovereasy.com/tag/alzheimers/)
- [Parkinsons](https://nutritionovereasy.com/tag/parkinsons/)
- [cognitive](https://nutritionovereasy.com/tag/cognitive/)
- [performance](https://nutritionovereasy.com/tag/performance/)
- [pickles](https://nutritionovereasy.com/tag/pickles/)
- [fermentation](https://nutritionovereasy.com/tag/fermentation/)
- [health](https://nutritionovereasy.com/tag/health/)
- [smoking](https://nutritionovereasy.com/tag/smoking/)
- [quitting](https://nutritionovereasy.com/tag/quitting/)
- [meals](https://nutritionovereasy.com/tag/meals/)
- [meal frequency](https://nutritionovereasy.com/tag/meal-frequency/)
- [energy drinks](https://nutritionovereasy.com/tag/energy-drinks/)
- [grilling](https://nutritionovereasy.com/tag/grilling/)
- [cookouts](https://nutritionovereasy.com/tag/cookouts/)
- [BBQ](https://nutritionovereasy.com/tag/bbq/)
- [marinades](https://nutritionovereasy.com/tag/marinades/)
- [HCA](https://nutritionovereasy.com/tag/hca/)
- [PAH](https://nutritionovereasy.com/tag/pah/)
- [carcinogenic](https://nutritionovereasy.com/tag/carcinogenic/)
- [red meat](https://nutritionovereasy.com/tag/red-meat/)
- [colon cancer](https://nutritionovereasy.com/tag/colon-cancer/)
- [risk](https://nutritionovereasy.com/tag/risk/)
- [oats](https://nutritionovereasy.com/tag/oats/)
- [oatmeal](https://nutritionovereasy.com/tag/oatmeal/)
- [glycemic load](https://nutritionovereasy.com/tag/glycemic-load/)
- [cereal](https://nutritionovereasy.com/tag/cereal/)
- [Irish oatmeal](https://nutritionovereasy.com/tag/irish-oatmeal/)
- [instant oatmeal](https://nutritionovereasy.com/tag/instant-oatmeal/)
- [USDA food pyramid](https://nutritionovereasy.com/tag/usda-food-pyramid/)
- [soda](https://nutritionovereasy.com/tag/soda/)
- [NuVal](https://nutritionovereasy.com/tag/nuval/)
- [ONQI](https://nutritionovereasy.com/tag/onqi/)
- [packaged foods](https://nutritionovereasy.com/tag/packaged-foods/)
- [processed foods](https://nutritionovereasy.com/tag/processed-foods/)
- [healthy choices](https://nutritionovereasy.com/tag/healthy-choices/)
- [pyramid](https://nutritionovereasy.com/tag/pyramid/)
- [plate](https://nutritionovereasy.com/tag/plate/)
- [depression](https://nutritionovereasy.com/tag/depression/)
- [low carb](https://nutritionovereasy.com/tag/low-carb/)
- [spaghetti squash](https://nutritionovereasy.com/tag/spaghetti-squash/)
- [PUFAs](https://nutritionovereasy.com/tag/pufas/)
- [MUFAs](https://nutritionovereasy.com/tag/mufas/)
- [saturated fat](https://nutritionovereasy.com/tag/saturated-fat/)
- [monounsaturated](https://nutritionovereasy.com/tag/monounsaturated/)
- [ratio](https://nutritionovereasy.com/tag/ratio/)
- [omega-6](https://nutritionovereasy.com/tag/omega-6/)
- [herbal](https://nutritionovereasy.com/tag/herbal/)
- [St. Johns wort](https://nutritionovereasy.com/tag/st-johns-wort/)
- [natural](https://nutritionovereasy.com/tag/natural/)
- [pharmaceutical](https://nutritionovereasy.com/tag/pharmaceutical/)
- [safety](https://nutritionovereasy.com/tag/safety/)
- [restaurants](https://nutritionovereasy.com/tag/restaurants/)
- [local](https://nutritionovereasy.com/tag/local/)
- [sugar alcohols](https://nutritionovereasy.com/tag/sugar-alcohols/)
- [erythritol](https://nutritionovereasy.com/tag/erythritol/)
- [net carbs](https://nutritionovereasy.com/tag/net-carbs/)
- [artificial sweeteners](https://nutritionovereasy.com/tag/artificial-sweeteners/)
- [vitamin water](https://nutritionovereasy.com/tag/vitamin-water/)
- [olives](https://nutritionovereasy.com/tag/olives/)
- [monounsaturated fats](https://nutritionovereasy.com/tag/monounsaturated-fats/)
- [healthy eating tips](https://nutritionovereasy.com/tag/healthy-eating-tips-2/)
- [salt restriction](https://nutritionovereasy.com/tag/salt-restriction/)
- [carcinogens](https://nutritionovereasy.com/tag/carcinogens/)
- [PAHs](https://nutritionovereasy.com/tag/pahs/)
- [HCAs](https://nutritionovereasy.com/tag/hcas/)
- [charcoal](https://nutritionovereasy.com/tag/charcoal/)
- [weight loss plateau](https://nutritionovereasy.com/tag/weight-loss-plateau/)
- [corn](https://nutritionovereasy.com/tag/corn/)
- [black beans](https://nutritionovereasy.com/tag/black-beans/)
- [jalapeno](https://nutritionovereasy.com/tag/jalapeno/)
- [summer](https://nutritionovereasy.com/tag/summer/)
- [side dish](https://nutritionovereasy.com/tag/side-dish/)
- [chewing](https://nutritionovereasy.com/tag/chewing/)
- [digestion](https://nutritionovereasy.com/tag/digestion/)
- [barbecue](https://nutritionovereasy.com/tag/barbecue/)
- [diet tips](https://nutritionovereasy.com/tag/diet-tips/)
- [hypertension](https://nutritionovereasy.com/tag/hypertension/)
- [postassium](https://nutritionovereasy.com/tag/postassium/)
- [grocery](https://nutritionovereasy.com/tag/grocery/)
- [shopping](https://nutritionovereasy.com/tag/shopping/)
- [canned goods](https://nutritionovereasy.com/tag/canned-goods/)
- [fast foods](https://nutritionovereasy.com/tag/fast-foods/)
- [nutrients. I.U.](https://nutritionovereasy.com/tag/nutrients-i-u/)
- [International Units](https://nutritionovereasy.com/tag/international-units/)
- [conversions](https://nutritionovereasy.com/tag/conversions/)
- [low sodium](https://nutritionovereasy.com/tag/low-sodium/)
- [salt substitutes](https://nutritionovereasy.com/tag/salt-substitutes/)
- [potassium chloride](https://nutritionovereasy.com/tag/potassium-chloride/)
- [juice](https://nutritionovereasy.com/tag/juice/)
- [goat milk](https://nutritionovereasy.com/tag/goat-milk/)
- [lactose](https://nutritionovereasy.com/tag/lactose/)
- [allergies](https://nutritionovereasy.com/tag/allergies/)
- [beverages](https://nutritionovereasy.com/tag/beverages/)
- [joint pain](https://nutritionovereasy.com/tag/joint-pain/)
- [malnutrition](https://nutritionovereasy.com/tag/malnutrition/)
- [vitamins](https://nutritionovereasy.com/tag/vitamins/)
- [starvation](https://nutritionovereasy.com/tag/starvation/)
- [figs](https://nutritionovereasy.com/tag/figs/)
- [pork](https://nutritionovereasy.com/tag/pork/)
- [menus](https://nutritionovereasy.com/tag/menus/)
- [industry](https://nutritionovereasy.com/tag/industry/)
- [money](https://nutritionovereasy.com/tag/money/)
- [meal planning](https://nutritionovereasy.com/tag/meal-planning/)
- [kitchen](https://nutritionovereasy.com/tag/kitchen/)
- [MSG](https://nutritionovereasy.com/tag/msg/)
- [headaches](https://nutritionovereasy.com/tag/headaches/)
- [additives](https://nutritionovereasy.com/tag/additives/)
- [migraines](https://nutritionovereasy.com/tag/migraines/)
- [glutamate](https://nutritionovereasy.com/tag/glutamate/)
- [bran](https://nutritionovereasy.com/tag/bran/)
- [muffis](https://nutritionovereasy.com/tag/muffis/)
- [prunes](https://nutritionovereasy.com/tag/prunes/)
- [pancakes](https://nutritionovereasy.com/tag/pancakes/)
- [walnut](https://nutritionovereasy.com/tag/walnut/)
- [monosodium glutamate](https://nutritionovereasy.com/tag/monosodium-glutamate/)
- [school lunches](https://nutritionovereasy.com/tag/school-lunches/)
- [school lunch program](https://nutritionovereasy.com/tag/school-lunch-program/)
- [potatoes](https://nutritionovereasy.com/tag/potatoes/)
- [starch](https://nutritionovereasy.com/tag/starch/)
- [halloween](https://nutritionovereasy.com/tag/halloween/)
- [Mediterranean diet](https://nutritionovereasy.com/tag/mediterranean-diet/)
- [cucumber](https://nutritionovereasy.com/tag/cucumber/)
- [technology](https://nutritionovereasy.com/tag/technology/)
- [smart phone](https://nutritionovereasy.com/tag/smart-phone/)
- [apps](https://nutritionovereasy.com/tag/apps/)
- [mobile applications](https://nutritionovereasy.com/tag/mobile-applications/)
- [health apps](https://nutritionovereasy.com/tag/health-apps/)
- [diet apps](https://nutritionovereasy.com/tag/diet-apps/)
- [weight loss apps](https://nutritionovereasy.com/tag/weight-loss-apps/)
- [diets](https://nutritionovereasy.com/tag/diets/)
- [frequent meals](https://nutritionovereasy.com/tag/frequent-meals/)
- [anemia](https://nutritionovereasy.com/tag/anemia/)
- [cast-iron](https://nutritionovereasy.com/tag/cast-iron/)
- [nutrients](https://nutritionovereasy.com/tag/nutrients/)
- [fat-storage](https://nutritionovereasy.com/tag/fat-storage/)
- [dirty dozen](https://nutritionovereasy.com/tag/dirty-dozen/)
- [hangover](https://nutritionovereasy.com/tag/hangover/)
- [circadian](https://nutritionovereasy.com/tag/circadian/)
- [shift work](https://nutritionovereasy.com/tag/shift-work/)
- [night shift](https://nutritionovereasy.com/tag/night-shift/)
- [Paula Deen](https://nutritionovereasy.com/tag/paula-deen/)
- [krill](https://nutritionovereasy.com/tag/krill/)
- [chocolate](https://nutritionovereasy.com/tag/chocolate/)
- [carob](https://nutritionovereasy.com/tag/carob/)
- [farm-raised](https://nutritionovereasy.com/tag/farm-raised/)
- [aquaculture](https://nutritionovereasy.com/tag/aquaculture/)
- [muscle](https://nutritionovereasy.com/tag/muscle/)
- [hippocrates](https://nutritionovereasy.com/tag/hippocrates/)
- [medicine](https://nutritionovereasy.com/tag/medicine/)
- [vitamin E](https://nutritionovereasy.com/tag/vitamin-e/)
- [nitrates](https://nutritionovereasy.com/tag/nitrates/)
- [blood pressure](https://nutritionovereasy.com/tag/blood-pressure/)
- [anticoagulants](https://nutritionovereasy.com/tag/anticoagulants/)
- [brown rice](https://nutritionovereasy.com/tag/brown-rice/)
- [Monica Reinagel](https://nutritionovereasy.com/tag/monica-reinagel/)
- [Nutrition Diva](https://nutritionovereasy.com/tag/nutrition-diva/)
- [eggs](https://nutritionovereasy.com/tag/eggs/)
- [Michael Holick](https://nutritionovereasy.com/tag/michael-holick/)
- [D3](https://nutritionovereasy.com/tag/d3/)
- [Andrew Weil](https://nutritionovereasy.com/tag/andrew-weil/)
- [UV rays](https://nutritionovereasy.com/tag/uv-rays/)
- [coconut water](https://nutritionovereasy.com/tag/coconut-water/)
- [calcium supplements](https://nutritionovereasy.com/tag/calcium-supplements/)
- [osteoporosis](https://nutritionovereasy.com/tag/osteoporosis/)
- [kamut](https://nutritionovereasy.com/tag/kamut/)
- [watermelon](https://nutritionovereasy.com/tag/watermelon/)
- [lycopene](https://nutritionovereasy.com/tag/lycopene/)
- [low-carb diets](https://nutritionovereasy.com/tag/low-carb-diets/)
- [ramadan](https://nutritionovereasy.com/tag/ramadan/)
- [sports nutrition](https://nutritionovereasy.com/tag/sports-nutrition/)
- [peanut butter](https://nutritionovereasy.com/tag/peanut-butter/)
- [prebiotics](https://nutritionovereasy.com/tag/prebiotics/)
- [selenium](https://nutritionovereasy.com/tag/selenium/)
- [guarana](https://nutritionovereasy.com/tag/guarana/)
- [DNA](https://nutritionovereasy.com/tag/dna/)
- [genetics](https://nutritionovereasy.com/tag/genetics/)
- [food sensitivities](https://nutritionovereasy.com/tag/food-sensitivities/)
- [food allergy testing](https://nutritionovereasy.com/tag/food-allergy-testing/)
- [cocoa nibs](https://nutritionovereasy.com/tag/cocoa-nibs/)
- [egg yolks](https://nutritionovereasy.com/tag/egg-yolks/)
- [farm](https://nutritionovereasy.com/tag/farm/)
- [TCBY](https://nutritionovereasy.com/tag/tcby/)
- [fro-yo](https://nutritionovereasy.com/tag/fro-yo/)
- [frozen yogurt](https://nutritionovereasy.com/tag/frozen-yogurt/)
- [thanksgiving](https://nutritionovereasy.com/tag/thanksgiving/)
- [healthcare](https://nutritionovereasy.com/tag/healthcare/)
- [health insurance](https://nutritionovereasy.com/tag/health-insurance/)
- [aspartame](https://nutritionovereasy.com/tag/aspartame/)
- [pastic](https://nutritionovereasy.com/tag/pastic/)
- [BPA](https://nutritionovereasy.com/tag/bpa/)
- [superfood](https://nutritionovereasy.com/tag/superfood/)
- [amaranth](https://nutritionovereasy.com/tag/amaranth/)
- [mineral water](https://nutritionovereasy.com/tag/mineral-water/)
- [stevia](https://nutritionovereasy.com/tag/stevia/)
- [nutrition degree](https://nutritionovereasy.com/tag/nutrition-degree/)
- [career](https://nutritionovereasy.com/tag/career/)
- [miso](https://nutritionovereasy.com/tag/miso/)
- [mold](https://nutritionovereasy.com/tag/mold/)
- [agave nectar](https://nutritionovereasy.com/tag/agave-nectar/)
- [imported food](https://nutritionovereasy.com/tag/imported-food/)
- [workplace wellness](https://nutritionovereasy.com/tag/workplace-wellness/)
- [corporate wellness](https://nutritionovereasy.com/tag/corporate-wellness/)
- [healthy resolution](https://nutritionovereasy.com/tag/healthy-resolution/)
- [best diet](https://nutritionovereasy.com/tag/best-diet/)
- [farmed salmon](https://nutritionovereasy.com/tag/farmed-salmon/)
- [IF ratings](https://nutritionovereasy.com/tag/if-ratings/)
- [nutrition labels](https://nutritionovereasy.com/tag/nutrition-labels/)
- [hair loss](https://nutritionovereasy.com/tag/hair-loss/)
- [chia](https://nutritionovereasy.com/tag/chia/)
- [hemp](https://nutritionovereasy.com/tag/hemp/)
- [TODAY show](https://nutritionovereasy.com/tag/today-show/)
- [DietBet](https://nutritionovereasy.com/tag/dietbet/)
- [fermented foods](https://nutritionovereasy.com/tag/fermented-foods/)
- [vegetarians](https://nutritionovereasy.com/tag/vegetarians/)
- [wild game](https://nutritionovereasy.com/tag/wild-game/)
- [sprouted grains](https://nutritionovereasy.com/tag/sprouted-grains/)
- [B-12](https://nutritionovereasy.com/tag/b-12/)
- [fluoridation](https://nutritionovereasy.com/tag/fluoridation/)
- [FODMAP](https://nutritionovereasy.com/tag/fodmap/)
- [self-quantification](https://nutritionovereasy.com/tag/self-quantification/)
- [IBS](https://nutritionovereasy.com/tag/ibs/)
- [Dr. Oz](https://nutritionovereasy.com/tag/dr-oz/)
- [energy](https://nutritionovereasy.com/tag/energy/)
- [deficiencies](https://nutritionovereasy.com/tag/deficiencies/)
- [electrolytes](https://nutritionovereasy.com/tag/electrolytes/)
- [iodine](https://nutritionovereasy.com/tag/iodine/)
- [honey](https://nutritionovereasy.com/tag/honey/)
- [garcinia](https://nutritionovereasy.com/tag/garcinia/)
- [insects](https://nutritionovereasy.com/tag/insects/)
- [FNCE](https://nutritionovereasy.com/tag/fnce/)
- [tea seed oil](https://nutritionovereasy.com/tag/tea-seed-oil/)
- [purslane](https://nutritionovereasy.com/tag/purslane/)
- [CSA](https://nutritionovereasy.com/tag/csa/)
- [sweet potato greens](https://nutritionovereasy.com/tag/sweet-potato-greens/)
- [curcumin](https://nutritionovereasy.com/tag/curcumin/)
- [phytic acid](https://nutritionovereasy.com/tag/phytic-acid/)
- [nutrient absorption](https://nutritionovereasy.com/tag/nutrient-absorption/)
- [Lisa Oz](https://nutritionovereasy.com/tag/lisa-oz/)
- [canning](https://nutritionovereasy.com/tag/canning/)
- [Ball](https://nutritionovereasy.com/tag/ball/)
- [preserving](https://nutritionovereasy.com/tag/preserving/)
- [appliances](https://nutritionovereasy.com/tag/appliances/)
- [overeating](https://nutritionovereasy.com/tag/overeating/)
- [holidays](https://nutritionovereasy.com/tag/holidays/)
- [processed food](https://nutritionovereasy.com/tag/processed-food/)
- [tumeric](https://nutritionovereasy.com/tag/tumeric/)
- [turmeric](https://nutritionovereasy.com/tag/turmeric/)
- [jamie logie](https://nutritionovereasy.com/tag/jamie-logie/)
- [regained wellness](https://nutritionovereasy.com/tag/regained-wellness/)
- [flu](https://nutritionovereasy.com/tag/flu/)
- [SNAP challenge](https://nutritionovereasy.com/tag/snap-challenge/)
- [blood tests](https://nutritionovereasy.com/tag/blood-tests/)
- [high fructose corn syrup](https://nutritionovereasy.com/tag/high-fructose-corn-syrup/)
- [quiz](https://nutritionovereasy.com/tag/quiz/)
- [lard](https://nutritionovereasy.com/tag/lard/)
- [pie crust](https://nutritionovereasy.com/tag/pie-crust/)
- [shortening](https://nutritionovereasy.com/tag/shortening/)
- [diabeties](https://nutritionovereasy.com/tag/diabeties/)
- [moderation](https://nutritionovereasy.com/tag/moderation/)
- [vitamin C](https://nutritionovereasy.com/tag/vitamin-c/)
- [processed meat](https://nutritionovereasy.com/tag/processed-meat/)
- [cured meat](https://nutritionovereasy.com/tag/cured-meat/)
- [nitrites](https://nutritionovereasy.com/tag/nitrites/)
- [fructose malabsorption](https://nutritionovereasy.com/tag/fructose-malabsorption/)
- [payola](https://nutritionovereasy.com/tag/payola/)
- [microwave](https://nutritionovereasy.com/tag/microwave/)
- [webinar](https://nutritionovereasy.com/tag/webinar/)
- [sprouts](https://nutritionovereasy.com/tag/sprouts/)
- [sprouting](https://nutritionovereasy.com/tag/sprouting/)
- [microgreens](https://nutritionovereasy.com/tag/microgreens/)
- [experimentation](https://nutritionovereasy.com/tag/experimentation/)
- [pulses](https://nutritionovereasy.com/tag/pulses/)
- [beans](https://nutritionovereasy.com/tag/beans/)
- [lentils](https://nutritionovereasy.com/tag/lentils/)
- [gas](https://nutritionovereasy.com/tag/gas/)
- [PUFA](https://nutritionovereasy.com/tag/pufa/)
- [MUFA](https://nutritionovereasy.com/tag/mufa/)
- [varied diet](https://nutritionovereasy.com/tag/varied-diet/)
- [variety](https://nutritionovereasy.com/tag/variety/)
- [indigenous cultures](https://nutritionovereasy.com/tag/indigenous-cultures/)
- [Eaton](https://nutritionovereasy.com/tag/eaton/)
- [Ornish](https://nutritionovereasy.com/tag/ornish/)
- [Common Ground](https://nutritionovereasy.com/tag/common-ground/)
- [Oldways](https://nutritionovereasy.com/tag/oldways/)
- [pomegranate](https://nutritionovereasy.com/tag/pomegranate/)
- [red wine](https://nutritionovereasy.com/tag/red-wine/)
- [thyroid](https://nutritionovereasy.com/tag/thyroid/)
- [Ludiwg](https://nutritionovereasy.com/tag/ludiwg/)
- [heavy metal](https://nutritionovereasy.com/tag/heavy-metal/)
- [habits](https://nutritionovereasy.com/tag/habits/)
- [mobile apps](https://nutritionovereasy.com/tag/mobile-apps/)
- [splenda](https://nutritionovereasy.com/tag/splenda/)
- [30 day upgrade](https://nutritionovereasy.com/tag/30-day-upgrade/)
- [sweeteners](https://nutritionovereasy.com/tag/sweeteners/)
- [breastfeeding](https://nutritionovereasy.com/tag/breastfeeding/)
- [baby](https://nutritionovereasy.com/tag/baby/)
- [food allergy](https://nutritionovereasy.com/tag/food-allergy/)
- [infants](https://nutritionovereasy.com/tag/infants/)
- [dehydration](https://nutritionovereasy.com/tag/dehydration/)
- [cocoa](https://nutritionovereasy.com/tag/cocoa/)
- [cadmium](https://nutritionovereasy.com/tag/cadmium/)
- [blueberries](https://nutritionovereasy.com/tag/blueberries/)
- [IIFYM](https://nutritionovereasy.com/tag/iifym/)
- [tortilla](https://nutritionovereasy.com/tag/tortilla/)
- [grain-free](https://nutritionovereasy.com/tag/grain-free/)
- [clean](https://nutritionovereasy.com/tag/clean/)
- [Gout](https://nutritionovereasy.com/tag/gout/)
- [lipoic acid](https://nutritionovereasy.com/tag/lipoic-acid/)
- [glucosamine](https://nutritionovereasy.com/tag/glucosamine/)
- [food waste](https://nutritionovereasy.com/tag/food-waste/)
- [PCOS](https://nutritionovereasy.com/tag/pcos/)
- [pumpkin](https://nutritionovereasy.com/tag/pumpkin/)
- [New York Times](https://nutritionovereasy.com/tag/new-york-times/)
- [breast feeding](https://nutritionovereasy.com/tag/breast-feeding/)
- [formula](https://nutritionovereasy.com/tag/formula/)
- [30-day](https://nutritionovereasy.com/tag/30-day/)
- [sirutins](https://nutritionovereasy.com/tag/sirutins/)
- [weighless](https://nutritionovereasy.com/tag/weighless/)
- [Upgrade](https://nutritionovereasy.com/tag/upgrade/)