Why You Need Leafy Green Vegetables

Anyone who’s ever read a book about nutrition has come across the term “leafy green vegetables.” You might even be tired of hearing the term so much, but there’s many good reasons for why it comes up in almost every conversation about nutrition and health. Here’s a quick rundown of what a leafy green vegetable…

Onions and Leeks: Free Handout and Recipes

Rarely a day goes by in my house without at least one onion being chopped. Onions, green onions, shallots, and leeks are part of the allium family, as is garlic. When someone references “globe onions,” they mean the round, large yellow, white, red, and sweet onions often bought in netted bags, as well as pearl…

The Essential Guide to Zinc

In 1963, zinc was officially designated as an essential nutrient. It sure is! Our bodies can’t store zinc, so we have to consume enough zinc-rich food every day. Perhaps best known for it’s importance to the immune system, zinc is also involved in hundreds of enzymes needed for regulatory and metabolic functions. This handout about…

Beyond REM – The Science of Chronobiology

Basics of Chronobiology Chronobiology is the study of time rhythms and how they affect our behavior and functioning. One hundred fifty messenger substances constantly circulate through your body and update your organs about the current environment – your body temperature, blood pressure, etc. There are three primary rhythms of chronobiology: Infradian Rhythms– these are rhythms…

The Nordic Diet vs. The Mediterranean Diet: Two Peas in a Pod

I am a huge proponent of the Mediterranean Diet and the Nordic Diet, which are quite similar. Both plans emphasize a plant-based diet (high in fruits, veggies, nuts, and legumes), moderate amounts of fish (two to three servings a week), eggs, and a small amount of dairy foods. Both plans also limit processed foods, sweets,…

Why the Term “Anti-Nutrients” is More Than A Little Misleading

Many people eat foods like white bread and white rice, which are refined low-nutrient foods, while avoiding healthful foods because they are afraid of the “anti-nutrients” in whole grains, beans, certain types of nuts, etc. This is upsetting to me because it’s absolutely unnecessary to avoid these foods. The notion that these foods are unhealthy…

Ten Questions About Alcohol

While much ado has been made recently about adults adopting mindful drinking philosophies or giving alcohol up completely, recent figures estimate that 17.6 million Americans, or one in twelve, struggle with alcohol abuse disorder. Among nutrition-related topics, alcohol is one of the most confusing for many people because it is often depicted as something very…

Can Cholesterol Be Too Low?

What is Cholesterol Good For?  Cholesterol is in the membrane of every cell in your body. It is essential to make certain vitamins and hormones, produces bile acids so that you can digest and absorb nutrients, and plays a role in the release of neurotransmitters in the brain. It would make logical sense that too…

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…

The Foods You’re Most Likely to Binge On

Binge eating refers to eating 5,000 – 15,000 calories in one sitting. Stress and negative feelings often precede a binge eating episode, and binge eaters usually eat in secret and hide food. Besides drastically increasing the chances of being overweight or obese, binge eating is associated with an increased risk of type 2 diabetes, heart…