Tag: diet

Given up on losing weight?

by Monica Reinagel, MS, LDN

The number of overweight and obese Americans has climbed steadily in recent decades, from 53% of adults in 1988 to 65% in 2014. At the same time, fewer overweight Americans are trying to lose weight--just 47%, down from 55% back in 1988.

The authors of the study, which was published in JAMA this month, wondered whether we've simply made our peace with being fat.

"As more people around us are getting heavier, we simply believe we are fine, and no need to do anything with it," lead author Liang Zhang told the AP News Service.

That may be part of it.

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How to Make the IIFYM Diet Work

by Monica Reinagel, MS, LDN

dietIn 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 Cap’n Crunch. You can get your protein from tofu or from hot dogs and your fat from olive oil or bacon grease. It’s totally up to you…as long as it fits your macros.

In my podcast, I gave the diet a rather lukewarm review. I mean, how could any reasonable nutritionist get on board with this idea? In practice, however, this diet may ultimately lead some people toward healthier choices, and not away from them as you might expect. Continue reading “How to Make the IIFYM Diet Work” >

Book Review: Always Hungry by David Ludwig

by Monica Reinagel, MS, LDN

always hungryIn 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 any decent dietary philosophy can be communicated in a few paragraphs.  (Or as few as 7 words.)

 

But if you need a little more structure (and mythology) to get you motivated and keep you on track, the program outlined in David Ludwig’s new book Always Hungry is not a bad choice. Continue reading “Book Review: Always Hungry by David Ludwig” >

What’s the science behind an anti-inflammatory diet?

by Monica Reinagel, MS, LDN

Martha writes: “How does anyone really know what causes inflammation and what fights it, in the way of foods?”

Science of Anti-Inflammatory DietsA 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 we really know about how food affects inflammation?

The evidence on diet and inflammation

In fact, there is quite a bit of data to go on, starting with a lot of observational evidence. In these types of studies, we don’t try to change what people eat; we simply gather data on what they are eating and other aspects of their health and look for patterns. And we can see consistent relationships between various nutrients and foods and the blood markers that indicate systemic inflammation.  Continue reading “What’s the science behind an anti-inflammatory diet?” >

This week: getting your diet back on track, wild game, pregnant vegetarians, and more…

by Monica Reinagel, MS, LDN

Understanding Nutrition Facts labelsTrue 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 if any of these tips might help you get back on track.

From the mailbag, we’re looking at the nutritional advantages of wild game, confusion about what’s included in the fiber on those nutrition facts labels, and an expectant dad worries about whether his pregnant wife is getting sufficient nutrients from her vegetarian diet.

Finally, looking for a way to stay motivated? Try crowd-sourcing your mojo! Here’s how.

 

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

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

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

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

Is There an Optimal Ratio of PUFAs, MUFAs, and Saturated Fats?

by Monica Reinagel, MS, LDN

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 taking up 34% of total calories. Continue reading “Is There an Optimal Ratio of PUFAs, MUFAs, and Saturated Fats?” >