Tag: nutrition

How to Avoid Weight Gain When You Quit Smoking

by Monica Reinagel, MS, LDN

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 out, rather than substituting one stimulant for another. Any ideas on how he can naturally adjust better?

A.  People who quit smoking do often gain a few pounds but changes in metabolism are the least likely culprit.   Nicotine does slightly increase one’s metabolic rate.  More significantly, however,  it acts as an appetite suppressant. Ex-smokers often eat more when they stop smoking because they have more appetite.  The mental and physical stress of nicotine withdrawal may also drive cravings for certain “comfort” foods.   Add to that the fact that ex-smokers need something to do with their hands (and mouths) to fill the time that they used to spend smoking and it’s easy to see why quitters often gain a few pounds.

But because a slower metabolism isn’t really the main issue here, a “metabolism booster” from the health food store probably isn’t going to be a very effective solution.   Here are some tips to help manage this transition. Continue reading “How to Avoid Weight Gain When You Quit Smoking” >

Six Ways to Make Your Diet Healthier (for the Planet)

by Monica Reinagel, MS, LDN

Earth DayHappy 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 from its source to your table? How about all the energy it takes to process, package, and transport the organic convenience foods and all-natural junk food that fill the freezers and shelves of high-end whole-foods grocers? And to bring the conversation back to nutrition for a moment, how nutritious do you think those organic sugar-frosted corn flakes really are?

In honor of Earth Day, here are six ways to make your diet healthier for your body and the planet. Continue reading “Six Ways to Make Your Diet Healthier (for the Planet)” >

Why salad is NOT overrated

by Monica Reinagel, MS, LDN

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.

salad

One of her main complaints is that salad vegetables are high in water, which she finds nutritionally irrelevant. But water is hardly a nutritional non-entity.  The human body requires 2-3 liters a day and foods like salad vegetables are an excellent way to meet some of this need.

Now, if you’re looking for foods that pack a lot of calories into a small space (you’re hiking the Appalachian Trail, perhaps, or gaining weight for your next movie role), then lettuce and cucumbers are probably not your best best. But most of us are looking for the opposite: foods that help us feel full without overloading us with too many calories. In which case, vegetables high in water are your friend.

See also: Nutrient density vs. energy density

As for the charge that shipping lettuce around the world is just an expensive way to move refrigerated water from place to place, I think I’d probably wage that campaign against diet soda first. You can also try buying your produce locally.

But, she continues, all that water also means that salad vegetables don’t provide any meaningful amounts of vitamins and minerals. Continue reading “Why salad is NOT overrated” >

This Week: Maximize your veggie nutrition with herbs, heirlooms, leafy greens and lettuce

by Monica Reinagel, MS, LDN

Vegetables–which you know are near and dear to my heart–dominated our discussions this week.  Jo Robinson’s op-ed in the New York Times triggered this exploration of whether we have bred the nutrition out of our modern food supply.

Meanwhile, readers and listeners pelted me, not with rotten tomatoes, but with queries on which vegetables deliver the most nutrition for the buck, whether certain parts of a head of lettuce are more nutritious than others (spoiler alert: yes), and whether parsley can be counted as a leafy green. (Two recipes to get you started: tabbouleh salad and turbo-charged tuna salad). Finally, what to do when organic strawberries or wild-caught fish aren’t available (or affordable). 

I don’t know about you, but all of this talk about vegetables makes me hungry! Got any healthy summer recipes to share? Post them below.

This week: soda and osteoporosis, aspartame and arthritis, high cost of healthcare, plus turkey tips

by Monica Reinagel, MS, LDN

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 your attention back to matters nutritional, this week’s podcast reviews the latest research on soda and bone health.  Soda drinkers seem to have thinner bones, but is it something in the soda itself or other lifestyle habits?

While we’re on the topic of soda, find out whether diet soda could be the next arthritis treatment.  And while we’re on the topic of dieting,  I’ve got some advice on how to lose weight without triggering painful gallstones in the Nutrition Diva newsletter.

I also published an open letter to my health insurance company this week, which triggered a good discussion on the Nutrition Diva Facebook Page. It’s a complicated topic…I’d love to get your views.

Enjoy the holiday weekend!

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.

Nutrition Tips for Ramadan Fasts

by Monica Reinagel, MS, LDN

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

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

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

Here are my best tips for navigating through the shoals:

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

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

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

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

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

 

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?” >