Diabetes, Carbohydrate, the Glycemic Index, and the Ketogenic Diet

The lower your carbohydrate intake, the lower your blood glucose will be, right?!? You need 400-600 calories from glucose every day to fuel the brain, spinal column, and nervous system. An adult should never eat less than 130 grams of carbohydrate a day (175 grams for pregnant women). This amount of carbohydrate is the bare…

Why Won’t “Biggest Loser” Contests Die Already?

I have always hated “Biggest Loser” style contests, and yet they remain one of the most-requested wellness campaigns. To be clear, this is what we are trying to replicate in the name of health: After the first season, participants confessed to resorting to extreme dehydration to lose weight and the winner, Ryan Benson, told The New York Times that…

“Research” Doesn’t Mean “Unquestionably True”

I like to hear people talk about how obesity wasn’t a problem until everyone started eating low-fat foods. That would be a super intriguing theory if anyone ever consumed a low-fat diet, but they didn’t. In fact, we are eating 20% more fat that we did in 1970. We are also eating 30% more grain…

Could Intermittent Fasting Improve Your Mood?

In the past decade, intermittent fasting has become very popular. Many of us have heard about the purported health benefits from adopting these practices, including benefits to fat loss, muscle gain, insulin sensitivity, and cellular repair. Recently I’ve come across several studies that show the method might be as good for the mind as it…

The Elusive Fountain of Youth

Collagen is the main structural protein in your body and is present in your skin, bone, cartilage, and tendons. If you are not a vegetarian, you eat collagen every day. When collagen is processed with hot water, gelatin is created, and if gelatin is further hydrolyzed with enzymes, you get collagen hydrolysate. Collagen hydrolysate is…

10 Things to Know About Your Taste Buds

Our tongues have one or two receptors for sweet, but at least 24 for bitter. Why is this? Plants contain many toxins that would poison us if we ingested them and we needed to develop many receptors to detect these toxins to survive. The “tongue maps” that you may have seen in your elementary school…

Setting the Stage for Weight Loss

It’s often said that you shouldn’t take on a new project without first organizing your surroundings. Weight loss is a worthy endeavor so let’s make sure that you’re ready to roll: Prepare your breakfast and lunch in the evening. If you wake up late or encounter another problem in the morning, you will likely deprioritize…

Free Health Handout: Diabetes and Fatigue

There are many reasons that individuals with diabetes often complain of feeling tired and sluggish. Some of these reasons are physical, such as the side effects of medication or erratic blood glucose levels; other causes are psychological, like the exhaustion that can result from the constant vigilance that diabetes demands. This handout provides various considerations…

4 Not-So-Easy Ways to Make Nuts Unhealthy

Add a lot of chocolate to your spread and remove a lot of the protein and fiber.  Serve with refined graham cracker “dippers”: Hershey’s Spreads Snacksters (Chocolate with Graham Dippers) provides: 250 calories, 13 grams fat, 2 grams saturated fat, 22 grams sugar, 4 grams protein, and 2 grams fiber per container. For comparison: Smucker’s®…

Understanding the Difference Between Hunger and Craving

People say “only eat when you’re hungry” which is an oversimplified and often unhelpful piece of advice, especially for people who struggle with emotional eating or who have health conditions that affect appetite. In general, the following rules explain the difference between hunger and food cravings:   Hunger Cravings Caused by physical needs physical or…

Free Health Handout: Hemophilia and Diet

I can count on my fingers the number of health conditions that I have come across that do not have a relationship with nutrition, either regarding prevention or treatment and usually both. I also know how hard it is to find concise handouts for people with rare diseases who need medical nutrition therapy. That’s why…

Four Weeks to Spring Clean Your Life

It feels like winter still has much of the nation in its icy grips, which makes cleaning up and getting ready for the spring even more enticing – as if we can somehow hasten the arrival of warmer weather by making our homes more appealing. Why don’t you take a break from cleaning windows and washing…