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Top 7 Nutrition Books of 2018

There is always new research going on in nutrition, and sometimes it can seem overwhelming to keep up with. One day canola oil is the most “heart healthy fat” the next day we find out that’s a lie the food and marketing industries have fed to us and that canola oil is GMO, inflammatory and should be avoided (1, 2) but butter is good for us, even though we were told not to eat that previously. AH! It can definitely be confusing.

That being said, I think there are a lot of junk nutrition books out there, mostly people who just write about their own opinions without references to the peer-reviewed clinical research. So just because something is in a book, does not mean it’s true. However, there are a lot of amazing books out there trying to make people LESS confused about nutrition and basing their claims on FACTS. So here are some of my personal favorite nutrition reads of 2018 (note: not all of these books were released in 2018, they were just books I read during the year).

Oh and PS… I usually listen to my books so that I can “read” while I’m driving, taking Claudette for a walk, doing dishes, cooking etc. So if you don’t have time to sit down and read, all of these came in audiobook form too! And none of this is sponsored, just my favorites. See below in alphabetical order.

The Big Fat Surprise by nina teicholz

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The author of this book was formerly a journalist who reviewed restaurants. However, as she aged and felt pounds packing on, she began avoiding the foods that all the best restaurants used (butter, meat, and cheese) only to find her weight increasing. This was frustrating to her, and once she started embracing the fatty foods in high end restaurants, she actually began losing weight. This prompted her to investigate the science between the low-fat-diet theory and whether saturated fat is really that bad for us.

Nina takes a scientific approach at analyzing fat in the diet throughout history and throughout cultures and gives solid evidence as to why so many of our current dietary guidelines are misguided. It’s interesting to hear the evidence from a former restaurant-reviewer’s perspective. I personally loved a lot of the evidence about different tribal cultures, that I never would have known about, that live off of mostly fat and their various health markers. This book challenges conventional wisdom and is definitely worth a read!

Brain Maker by dr. david perlmutter

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This book is admittedly the most “science-y” of the reads on this list. So if you aren’t into nerding out over nutrition science, I don’t recommend it. Perhaps this is why I loved it so much, but I admittedly had to take breaks while listening to it, and have “podcast days” where I’d listen to one of my favorite nutrition podcasts because my brain just could not handle the information in this book.

Anyways, the book in a nutshell, is an in depth look at the gut brain connection. Perlmutter goes into what’s in our gut, how it works and how that impacts the brain. The book goes into everything from depression, anxiety, autism, ADHD, chronic fatigue, Alzheimer’s, dementia and other brain related disorders and how these relate to what’s going on in our gut. Perlmutter also offers actionable items about how to make sure your gut is in tip top shape! Reader beware - you will learn a lot but the information is dense.

Perlmutter (who also wrote Grain Brain) is a renowned neurologist, lecturer and has been published extensively in peer-reviewed scientific journals (gold standard for research). So the guy is smart. Which, is why this book can be a little too “brain-y” for some people.

Eat Dirt by dr. josh axe

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This is definitely my favorite book I’ve read so far on gut health. As most of you have heard me say, the gut is truly the root of all health so it’s an important one! The book is not as science-y (I know that’s not a real word but hey, you know what I’m talking about) as Brain Maker or some of the other books on gut health. Axe makes the gut and gut health easy to understand for the average individual who does not have a science or nutrition background but he also offers a ton of great information so if you do have a background in either of those fields, you will learn a lot from the book.

The book starts out with a personal story about how Axe helped his own mother beat cancer by giving her a gut-healing protocol. Josh also goes into a lot of the everyday things we do as a society to make us “healthier” and shows how these are actually harming us (hello hand sanitizer and avoiding dirt from pets). He gives actionable things anyone can implement through out the book, as well as little quizzes to help you evaluate your own gut health. I think most people could learn a lot from this book.

Dr. Axe is a chiropractor, doctor of natural medicine and certified nutritionist. He’s young, vibrant, and knows a ton! I also love his products Ancient Nutrition (you have probably seen me post about them on instagram). Mainly, I trust his products because I know there is science behind them!

Eat The Yolks by liz wolfe CNTP

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This is another super informative book that starts with the author’s personal health journey. Liz takes you through her teens and twenties and a history of trying every fad diet, counting calories, hiring trainers, but nothing working. She then discovered the paleo diet through a trainer, and began feeling great. This prompted her to do her own research on our current national nutrition recommendations and what is truly healthy for us. She goes into the research and proves wrong so many conventional guidelines and tells you what you should eat and why. The book is in no way restrictive or didactic, it’s just informative and relatable. Liz also is hilarious (anyone who has listened to her Balanced Bites Podcast) knows this. So you’ll be learning and giggling the whole time.

Liz Wolfe is a Certified Nutritional Therapy Practitioner, co-host of the Balanced Bites Podcast, mother and creator of the Balanced Baby-Making and Beyond program (which I have also done). This book is another great read for anyone, whether you are in the field of nutrition or not, you’ll get a lot out of it and laugh while doing it.

Food - What the Heck Should I Eat? by dr. mark hyman MD

If you are going to read ONE book on nutrition in your entire life, make it be this one. Dr. Hyman takes a no nonsense approach to clearing up all the confusion about nutrition. Each chapter covers a different topic and tells you what you should know about it. The chapters include “meat”, “poultry & eggs”, “milk & dairy”, “fish & seafood”, “vegetables”, “fruits”, “fats & oils”, “beans”, “grains”, “nuts & seeds”, “sugar & sweeteners” and “beverages”.

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Dr. Hyman tells you what you should look for, what you should avoid etc. and he does everything in laymen’s terms. This is the holy grail of eating for optimal health, in my opinion. The book shows you food is medicine, which is one of Mark’s core principles, but it also shows you how many of our modern food choices are perpetuating disease. He backs up all his claims extensively with research yet keeps it easy to understand (as I said). Dr. Hyman is opinionated, and that is a criticism of his work sometimes, but he backs his opinions up with facts so I like that he takes a stance on everything. I’ve recommended this book to clients, family members and friends and have gotten great feedback from all of them. You won’t leave feeling like you can’t eat anything, you’ll leave feeling empowered with knowledge. And, it’s a great resource to reference back to.

Dr. Hyman is a practicing family medicine doctor, functional medicine doctor, and founder of the Cleveland Clinic Center for Functional Medicine, The UltraWellness Center and is on the board of the Institute for Functional Medicine. I also love his podcast, “The Doctor’s Pharmacy” in which he interviews guests that talk about various topics that show food is medicine.

Genius Foods by max lugavere

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Another book written with a personal agenda at heart. Max Lugavere was formerly a film-maker and political journalist working for Al Gore’s TV station. However, when his mother’s neurological health started to degenerate (they later found out she had Alzheimer’s), he decided to switch gears and use his investigative background to research brain health and what the average person can do to preserve theirs.

This book takes you on an informative narrative that might make you cry (hearing about him watch his mother decline) but at the same time gives you information about what you can eat for your own future as well as your loved ones. Lugavere specifically drills into what dietary patterns make our brains work, what can stop them from working, and how you can improve your own cognitive function even if neurodegenerative diseases run in your family. Max gives you his 10 genius foods that anyone can incorporate and even gives you some genius meal plans at the end of the book. Max’s narrative voice is young, and relatable. He teamed up with a neurologist to write the book, so there is plenty of scientific data backing everything up. Max also has a podcast, The Genius Life, that is one of my favorites.

Real Food For Pregnancy by lily nichols, rdn

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I have read this book two times in entirety and have gone back to reference it countless more times. It is a refreshing break from the outdated, under-researched, overly-restrictive nutrition guidelines given to pregnant women today. I really like my Obgyn, but I have to say I was extremely underwhelmed with the advice they gave to me around eating. In fact, I think it was just a sheet of paper with, you guessed it, some outdated advice that is not based on research (don’t eat sushi or deli meat or raw eggs) … well turns out not all of these things are bad for pregnant women, and many of them are actually good for pregnant women. There was also no information on what you should be eating during pregnancy (aside from folic acid, which is actually a less bio-available form of the B vitamin folate) more on all this to come in a separate blog post (3).

If there is one thing Lily is good at, its RESEARCH. You can trust this book (probably more than your OB) because she gives you all the scientific data behind every single thing she recommends. I know my doctor doesn’t do that. Although Lily is a Registered Dietitian Nutritionist, she goes by the data, like I said, which means she often challenges the advice given from the American Dietetics Association. Her unconventional approach is refreshing but also full of truth. So whether you are pregnant, or think you might like to be some day, you will learn a ton from this book. She goes into a whole foods approach for pregnancy (and provides meal plans at the end) and also has a chapter on exercise, which, I found extremely useful.

Lily Nichols is a Registered Dietitian Nutritionist, Certified Diabetes Educator and mother herself! I felt like Lily was a friend of mine after reading the book twice, and to be honest, I wish she was. Goals…

references:

https://www.canolawatch.org/wp-content/uploads/2011/10/20110309_FPJ_Aut11_Beckie.et_.al_.pdf

https://link.springer.com/article/10.1186/2190-4715-23-10

https://chriskresser.com/folate-vs-folic-acid/

My First Trimester

Pregnancy is such an exciting time, and like I said, I did not have an easy time getting here, so I have truly felt grateful for every second that I have been pregnant. I wanted to take some time to write a little more about all the intimate details of my first trimester for those who are curious. Of course, every person and every pregnancy is SO different, so I don’t expect any of this to determine how I will feel in my next pregnancy or how you will feel in yours. Just reminiscing about and documenting those first weird/exciting/transitional 13 weeks.

Physical Body Changes

The first thing that comes to mind when most people hear the word “pregnant” is a huge belly. And while your belly definitely changes, it’s not one of the first things to change. During the first few weeks, I’d say my belly was very slightly bloated. I definitely didn’t have a bump and all my pants still fit, they were just a little more snug. I kind of had a weird feeling of being “fake pregnant” since I didn’t look pregnant but knew there was something tiny growing inside me.

I am wearing the exact same sports bra in these two pictures, so you can see the difference in fit. Image on the left was week 4 (AKA the day I found out I was pregnant), on the right was week 14 (so technically right after the first trimester)

I am wearing the exact same sports bra in these two pictures, so you can see the difference in fit. Image on the left was week 4 (AKA the day I found out I was pregnant), on the right was week 14 (so technically right after the first trimester)

One unexpected change I noticed was that my skin was way more dry. I felt like I needed to constantly put on lotion (so I did). But my body had that feeling where it is just “sucking up” lotion, that you usually have after you are sunburned or something. My eyes were also more dry. I wear contacts most days and can usually get through the entire day without feeling uncomfortable but as soon as I got pregnant, I had to remove them at about 8PM (after about 12 hours of wear) or else my eyes would feel dry and itchy. My optometrist said this is common during pregnancy.

Another change I noticed almost immediately, was my boobs (not sure if it is unprofessional to talk about that on here but, hey, we are all adults). I went from about a B to a large C in the first two weeks and after about a month, I was already a D. This sounds great, but, my boobs were super painful. Any touch or slight bouncing during exercise HURT. I had to continually buy new bras, since the ones I bought for the first few weeks, I grew out of quickly. I have remained in my second set of bras through the beginning of the second trimester (although I’m already starting to outgrow them).

Image on the left was week 4 (AKA the day I found out I was pregnant), on the right was week 14 (so technically right after the first trimester) but you can see my “bump” developing.

Image on the left was week 4 (AKA the day I found out I was pregnant), on the right was week 14 (so technically right after the first trimester) but you can see my “bump” developing.

I did start developing a small bump around week 7/8, but again, looked more like bloating. This really developed into a “bump” around week 12 at which point it “popped”. This may be because I’m so short and the baby has nowhere to go but out, so even though the baby was the size of a lime, my body didn’t have much space to hide the lime (plus it is surrounded by an enlarged uterus and placenta).. I didn’t truly need maternity clothes at this point, but my old pants and leggings were definitely starting to pinch and pull more than I wanted so I started researching maternity wear and bought it around week 13/14.

Another fun side effect of the the first trimester was that I peed ALL the time. At this stage, the uterus is sitting lower (right on the bladder) and I felt like I literally had to go every 5 minutes or at least multiple times an hour! This definitely let up for me around week 12.5/13 as the uterus raised in my body. I have heard it will get bad again in the third trimester when the uterus is pushing on the bladder the most, but that hasn’t happened yet so I am enjoying this second trimester pee break.

Although a lot of people are frustrated by the early body changes, since many people feel like they are in an awkward in between stage where they don’t look pregnant but they don’t look like their normal selves, I was so grateful for what was happening inside me, that I really didn’t mind that awkward stage.

Appetite & Nausea

I was SUPER lucky to have very minimal nausea. I am not sure what to attribute this to, so unfortunately I don’t have any tips for any of you queasy mamas to be. Some people theorize it’s because I’m having a boy, some people theorize it’s my diet, and I personally have read that vitamin B6 helps with nausea (1), and I stayed on my vitamin B complex (which has plenty of B6) through out my first trimester. When I did feel nausea, it was usually when I was hungry or tired. So eating was a pretty good solution for me. Exercising or even going for a walk also helped. I never threw up, my nausea was more like a “hungover” feeling in my throat". I would say my peak “nausea” was from weeks 5-8, and after this it started to diminish (it was still there through about week 11). But, like I said, it was pretty minimal compared to what I have heard from friends and clients. I guess it could have just been luck.

Speaking of eating, I was STARVING from the moment I knew I was pregnant, which was the earliest time you can take a pregnancy test, so I was 4 weeks pregnant at this point. I basically felt like I did a really intense workout every day (since I am always hungrier on those days) but I was actually taking it a lot easier with exercise and took quite a few days off but was still super hungry every day despite my activity level. I definitely ignored the calorie guidelines of not needing ANY extra calories during the first trimester (2) plus you guys all know how I feel about calorie guidelines (eye roll). If your body is growing a baby, and you are HUNGRY then I think your body needs extra food to grow that baby. And since I was not nauseous like many women are, I was still eating very balanced meals of properly sourced protein, healthy fats, and tons of veggies, so I wasn’t starving because I was filling up on empty carbs, my body truly needed more fuel. I basically had 4 meal sized portions a day with at least 2 snacks. My extreme hunger began to let up around week 12 and I felt like my appetite went back to what it usually is.

Now that I’m in my second trimester, and the guidelines say I need around 350 extra calories, I actually feel like eating my regular amount. Moral of the story is listen to your body, those guidelines are based on averages and are, in my opinion, outdated and oversimplified. If you are eating real, good foods, I think your body knows better than some number, granted, it’s doing all the human-growing work!

Food Aversions & Cravings

A lot of pregnant women who followed my instagram asked me if I was really eating all those veggies in my first trimester, and the answer is yes. I completely understand, not everyone is able to do that, but this was my experience. I still loaded my plate up with PFFP (protein, fat, fiber, phytonutrients) which you can read more about in my balanced breakfast blog post. I felt even more motivated to get as many nutrients as possible in my body since I knew these nutrients would be helping to build my baby. I have done multiple pregnancy nutrition certifications and read numerous books on the topic, so perhaps in this case, ignorance is bliss and I subconsciously did not want to put “non-nutritive” food in my baby. The other possible reasons I was able to maintain my normal eating habits were 1) because I did not have crippling nausea that made vegetables and meat seem repulsive and 2) because healthy food is my comfort food, I grew up eating that way since I was a kid so that’s truly my craving food.

The only real food aversion I had was to shrimp. One night I decided I wanted cauliflower pizza and picked shrimp as the topping (I was trying to mix up the protein sources we ate and also get in lots of omega 3 fatty acids for my baby’s brain development) (8). However, as soon as we cooked up the shrimp and put it on the pizza, I took one bite and could not eat any more. I picked off all the shrimp and haven’t eaten it since. Something about the smell combined with the taste was truly repulsive to me (this was a food I used to LOVE).

This was Claudette the frenchie helping us with our pregnancy announcement to our friends and family.

This was Claudette the frenchie helping us with our pregnancy announcement to our friends and family.

I also haven’t had any crazy cravings, or strong desires for foods that I would never desire when not pregnant. But there have been some foods that I have had a stronger affinity for than usual. First of all, I usually am an exclusively sweet for breakfast person. I don’t start my day with a bowl of sugar but I love a berry smoothie or paleo baked good with some yogurt. However, during my “peak nausea” weeks (5-8) I was really craving savory for breakfast more than sweet. I had more eggs, grainfree pizza, even salmon and veggies, but I still had some sweet for breakfast days too.

Another food I really wanted was dairy. My body doesn’t usually digest dairy well, but I had read the hcg hormone can help certain women tolerate dairy better during pregnancy (3) so I decided to try reintroducing it since my body was wanting it (and I do think the body knows best). Sure enough, I did not experience the usual digestive symptoms I experienced when eating dairy, so I decided to add it back in. I focused on full fat dairy (since this is less processed and helps your body absorb the vitamin D, a fat soluble vitamin found in diary) (4) and fermented dairy, since this improves digestion (5). When it came to cheeses, I picked either cheeses made in the USA specifically labeled grass-fed, hormone-free and antibiotic-free (I don’t want GMOS, antibiotics or hormones going into my tiny baby!) or imported cheeses from Europe or New Zealand (since grass-feeding cattle is standard practice there). I have still been wanting and enjoying dairy through my second trimester so far.

Fatigue

There were a few days when I was extremely tired, before I found out I was pregnant. According to my calculations, this was when the embryo was implanting. I felt like I ran a marathon even though I literally didn’t move these 2 days and I napped a lot. It’s crazy to think of all the hard work the body is going through even though it’s “invisible”. My fatigue continued through the first trimester but it was not terrible like in those few days.

This picture was taken at 12.5 weeks, when the fatigue had already started to let up.

This picture was taken at 12.5 weeks, when the fatigue had already started to let up.

For the entire first trimester, I found I could not rise in the morning at my usual time (6/6:30AM) and really needed to sleep until anywhere between 7 and 8AM on most days. Since I have the luxury of setting my own scheduled, I just did not make any early client appointments and was able to let my body sleep as much as it needed to. This meant an average of 9-10 hours every single night. This sounds like a lot, but that was how I dealt with the typical “first trimester fatigue”. A lot of people complain of not being able to get through the days without a nap during the first trimester, and I definitely would have felt the same if I was only sleeping 7 or 8 hours, but this extra sleep made it so that I felt pretty much “normal” during the hours I was awake. There were a few days during weeks 8-10 when I still had to lie down on the couch for a few minutes because I felt extremely tired in the afternoons, but for the most part I managed it with my extra sleep.

Now that I’m in my second trimester, I already feel this diminishing a bit and am hoping to be able to wake up a little bit earlier soon.

Workouts & health scares

If it were up to me, I would have worked out a lot more during my first trimester. Workouts are a great stress/anxiety reliever (I was super anxious about miscarrying the entire first trimester, since it is so common) and also working out can make pregnant mom and baby healthier (6). During the first week that I knew I was pregnant, I was working out pretty regularly just keeping it lower impact and slightly lighter weight (this was probably not necessary, like I said, I was just nervous about miscarriage). However, one day when I was walking on the treadmill at the gym and went to the bathroom, I saw tons of blood. This was very alarming since almost everything you read about miscarriage says “you’re probably fine unless you see tons of blood” (yikes). I frantically called my doctor who said I should lay down the rest of the day and come in the next day for an ultrasound (I was 5 weeks at this point). The heavy bleeding continued for about 8 hours then stopped completely but I was a nervous wreck.

My husband came to the ultrasound the next day with me and luckily, the doctor was able to see the “gestational sac” right away. This meant I didn’t miscarry and there was still a little embryo growing in there (yay)! My doctor also saw a subchorionic blood clot (7), which, was what she suspected had caused the bleeding. She said these bleeds were fairly common and don’t always mean doomsday but I did need to take it really easy so another bleed din’t happen, she also said these blood clots can often go away on their own. I scheduled another ultrasound in exactly one week, and like I was instructed, I barely moved between those two ultrasounds, I walked around a tiny bit and cooked etc. but nothing you would call “exercise”.

Gym selfie at 9 weeks pregnant.

Gym selfie at 9 weeks pregnant.

At the 6 week ultrasound we got to hear the baby’s heartbeat, which was AMAZING! And also checked on my subchorionic clot, which was still there but hadn’t grown and was still small. Since I hadn’t had any more bleeding, my doctor said it was fine to resume light exercise, nothing too strenuous and no heavy weights. I took this to mean walking, yoga and barre and a few workouts I made up on my own using lighter than usual weights. It truly felt so good to move and really helped with my anxiety (which had greatly increased since the bleed). At the 8-week ultrasound my doctor saw that the clot had been reabsorbed and I was cleared to go back to exercising (which I did immediately). Of course, I put my baby’s health first when I was told not to exercise, but as I said, it was hard on me mentally since it was a very anxious time for me.

Once I was able to resume normal workouts, I did through out my entire first trimester. I definitely modified things and kept things lower impact, but generally working out actually energized me rather than make me more fatigued. My body definitely got way more sore more easily, since instead of sending resources to muscle recovery, it sent resources to the baby. I definitely took a full rest day each week and also 1 or 2 lighter intensity days (walking and stretching or yoga). Overall, I’m just doing what feels good to me and that may change as the pregnancy progresses.

Dreams & Emotions

I was 14.5 weeks in this picture, not too far out of the first trimester.

I was 14.5 weeks in this picture, not too far out of the first trimester.

Hormones are running high during pregnancy and so are emotions. For the most part, I have not been extra moody or emotional but I have definitely had my moments (you can ask my husband). However, the second I got pregnant I started having the CRAZIEST and most vivid dreams. I have heard this from other pregnant women (including my mom, who experienced the same thing) as well. Every night I remember my dreams, which I usually don’t when I’m not pregnant, and I honestly don’t even know how my brain comes up with them. Everything from seeing a pack of wild tigers outside my parents house in Boston to being stranded at sea in a kayak to a lot of other stuff in between.

Like I said, I did not have an easy time getting pregnant so the emotions I felt the most were gratitude, disbelief and giddy excitement. This was cut with intermittent spurts of anxiety, largely caused by the bleeding scare and just an overall fear of miscarriage, a “this is too good to be true” feeling. However, after about week 10, I started to lean into it and accept that my body was carrying a baby and I needed to enjoy the process rather than worry about it. I still get a little bit nervous before each doctor’s appointment but slowly but surely my anxiety is turning into pure joy. Feel free to reach out with any questions you have and I’m sure there will be lots to come on this topic!

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4649576/

  2. https://www.eatright.org/health/pregnancy/prenatal-wellness/healthy-weight-during-pregnancy

  3. Nichols, L. (2018). Real food for pregnancy: The science and wisdom of optimal prenatal nutrition. {United States?: Lily Nichols.

  4. https://www.ncbi.nlm.nih.gov/books/NBK234920/

  5. https://www.bewell.com/blog/all-dairy-is-not-created-equal/

  6. https://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/

  7. https://www.medicalnewstoday.com/articles/323307.php

  8. https://americanpregnancy.org/pregnancy-health/omega-3-fish-oil/







Don't Fear Fat

Fat gets demonized in our culture. Both on our bodies and fat that we eat. And there is the common misconception that eating fat will make our bodies fat. I am here to tell you that neither dietary fat or body fat should be put in a blanket category as “bad”. I would also like to put out that dietary fat does not make our bodies more fat!

Fat doesn’t make us fat

The real scientific name for dietary fat is lipid (1). The real scientific name for body fat is adipose tissue (2). Lipid does NOT equal adipose tissue. End of story. So we can all get the eating fat makes us fat narrative out of our heads. In fact, eating fat can do just the opposite, if you read on I will tell you why.

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The thing, or hormone rather (since hormones control everything), that causes our bodies to store fat is insulin (5). And there is only one macronutrient that does not cause ANY insulin response when eaten - fat (3). So therefore fat is not what is making us fat. Insulin is released in response to glucose (blood sugar) (4). Carbohydrates cause the largest insulin response, and protein causes a small insulin response but as I said, fat causes none. This is not to say you need to avoid carbohydrates and protein altogether, it is merely to show that fats need not be limited and feared especially for people who are aiming for weight loss or want to avoid weight gain. In fact, this clinical study showed that by pairing a potato (mostly carbohydrate) with butter (fat), it actually lowered the postprandial insulin response of subjects (6).

Eating Fat helps our bodies function optimally

Not only is fat not to blame for if there is extra fat tissue (adipose tissue) stored on our bodies, but it actually helps our bodies function optimally:

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First of all, half of the vitamins we eat are water soluble (the B and C vitamins) and half are fat soluble (vitamins A, D, E and K) (7). So if we aren’t eating adequate dietary fats, our bodies can be nutrient deficient, even if the rest of our diet is very nutrient dense. Because our bodies won’t be able to properly absorb , store and use these fat soluble vitamins from all the healthy foods we are eating if we don’t eat enough fat too. The beautiful thing about eating fats from nature is that you get the fat soluble vitamins WITH the fat so you don’t need to worry about anything. For example: grass-fed dairy is a great source of vitamin D (but when we remove the fat and make it fat-FREE dairy, we then have to fortify it with extra vitamin D, seems a little counterintuitive, right?). Another example is pasture-raised egg yolks are rich in all of the fat soluble vitamins (A, D , E and K) and they are also full of essential fatty acids to help your body absorb them. So why did we start eating egg whites again? A third and final example (there are many more but I want to move onto other dietary fat benefits) is almonds and almond products (butter/flour etc.) These are rich in vitamin E and guess what, they are fatty to help our bodies absorb the vitamin E! Yay vitamins and yay fats!

Fats are crucial for brain clarity, cognitive function, mood boosting and to prevent neurodegenerative diseases like Alzheimer’s, ADHD, epilepsy and more. Omega 3 DHA fats are a crucial part of a developing baby’s brain (11) but their importance does not stop at childbirth. They are crucial for the rest of life and by giving the brain fuel, reducing inflammation in the body and the brain and enhancing something called “brain derived neurotropic factor” or BDNF (12). BDNF is a protein that promotes the survival of neurons (or nerve cells) to keep our brain healthy (13) (so we want more of it and thus want omega 3 fats). Omega 3 fatty acids (EPA and DHA) have even been shown to help treat depression, this meta-analysis (analysis of 40 relevant studies) shows these beneficial effects (14). However, it’s not just omega 3s that have beneficial brain effects. Coconut oil can help prevent memory loss and has even been shown to improve Alzheimer’s symptoms (15). Egg yolks are rich in choline, a B vitamin, which among other things, improves cognitive function (16). Olive oil improves learning and memory (17) and avocados are rich in vitamin A & K (which help prevent blood clots and therefore strokes) and also can boost memory and cognitive function (18).

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Fats are crucial for physical and mental satiation. Just picture eating a piece of plain toast. You would probably be hungry shortly after. Now picture eating an avocado toast, or even better, an avocado toast with an egg (whole egg not egg white). Now you’d DEFINITELY be full for at least a few hours. So what’s the difference? Fat. Fat slows our digestion so other nutrients release more slowly into our bloodstream. This is especially important when paired with carbs, because it prevents a large insulin spike (AKA signaling body to store glucose as adipose tissue) and crash subsequently after (AKA cravings & jitters central, ever been “hangry”?… yeah, fats will help with that.) Fat is actually negatively correlated to post-prandial (which means after eating) insulin response (8). This means that the more fat you eat the less your insulin rises so fat has a stabilizing effect on your blood sugar! Many studies have also shown that dietary fat can increase Peptide YY (PYY, a satiation hormone), increase Cholecystokinin (CKK, another satiation hormone) and decrease ghrelin (a hunger hormone) (9, 10).

What kind of fat should I eat?

Simple answer is all types of fats that have not been chemically altered by man. For instance cold pressed olive oil or avocado oil has not been chemically altered by man. It has merely been squeezed out of a fruit without changing the chemical makeup. Canola oil, however, actually goes through an industrial extraction process using hexanes that changes the chemical makeup of the oil (19, 20). So when you are thinking about what fats to include in your diet, think of if you know how they were made. Avocado - safe, grass-fed butter - safe, egg yolk - safe, coconut milk - safe. However, removing fats from these items can alter the nutritional value of these naturally nutritious foods. Choosing fat-free versions of these foods is essentially the same as choosing fats that have been chemically altered. I will do a separate post on types of fats to avoid but for now, we can drop the fat fear and enjoy our fatty food from nature!

references

1) lipid. (n.d.) Miller-Keane Encyclopedia and Dictionary of Medicine, Nursing, and Allied Health, Seventh Edition. (2003). Retrieved March 14 2019 from https://medical-dictionary.thefreedictionary.com/lipid

2) https://medical-dictionary.thefreedictionary.com/fat

3) https://www.ncbi.nlm.nih.gov/pubmed/?term=American+Journal+of+Clinical+Nutrition%22%3B+An+Insulin+Index+of+Foods%3B+Susanne+Holt+et+al%3B+1997

4) https://medlineplus.gov/ency/imagepages/8812.htm

5) https://www.nih.gov/news-events/news-releases/nih-study-shows-how-insulin-stimulates-fat-cells-take-glucose

6) https://www.ncbi.nlm.nih.gov/pubmed/7882816

7) https://www.ncbi.nlm.nih.gov/books/NBK218749/

8) https://www.ncbi.nlm.nih.gov/pubmed/?term=American+Journal+of+Clinical+Nutrition%22%3B+An+Insulin+Index+of+Foods%3B+Susanne+Holt+et+al%3B+1997

9) https://www.ncbi.nlm.nih.gov/pubmed/23688821

10) https://www.ncbi.nlm.nih.gov/pubmed/30550892

11) https://www.ncbi.nlm.nih.gov/pubmed/29316994

12) https://www.ncbi.nlm.nih.gov/pubmed/30867119

13) https://ghr.nlm.nih.gov/gene/BDNF

14) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013121/

15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3437664/

16) https://www.health.harvard.edu/press_releases/egg-nutrition

17) https://www.ncbi.nlm.nih.gov/pubmed/21955812

18) https://draxe.com/15-brain-foods-to-boost-focus-and-memory/

19) https://thecoconutmama.com/how-canola-oil-is-made/

20) https://www.hsph.harvard.edu/nutritionsource/2015/04/13/ask-the-expert-concerns-about-canola-oil/

Why Safe Beauty & Self-Care Matters

These are some of my favorite brands that have cleaner beauty.

These are some of my favorite brands that have cleaner beauty.

Our skin is the largest organ in our body (12) AND it’s a part of our microbiome AKA closely tied to our gut. Skin health, gut health, and emotional/brain health all go hand in hand believe it or not. I know most of my followers and readers of this page are healthy eaters and conscious of the food they put IN their microbiome, but what about what goes ON it?

That’s where clean beauty and skincare come in. Most over the counter makeup and skincare contain tons of toxins. If you want to check your products, you can measure them on the Environmental Working Group “skin deep” database. The FDA requires no premarket review of the safety of cosmetics. Instead, the cosmetics industry is supposed to “self police” through its Cosmetics Ingredients Review Panel. Over the 36 years that this has been in place, the panel has rejected only 11 ingredients (1). In contrast, the European Union has banned hundreds of chemicals in cosmetics (2). Most of my makeup comes from Beauty Counter, which takes the utmost care in its ingredients (not sponsored), and I have an instagram post outlining some of my other favorite brands. Feel free to email me with any questions about Beauty Counter products, I’m happy to answer!

Remember, the containers we use to store food and water can contain these harmful compounds too, and they can leech into our food. This is why I recommend stainless steel and glass.

Remember, the containers we use to store food and water can contain these harmful compounds too, and they can leech into our food. This is why I recommend stainless steel and glass.

Personal care products are manufactured with over 10,500 unique ingredients, many of which are known carcinogens, endocrine disruptors (hormone disruptors), known toxins and more (3). For instance, a common ingredient “phthalates”, has been shown to interfere with proper reproductive function in babies whose mothers were exposed to it during pregnancy (4, 5). Phthalates can be found in personal care products (READ YOUR LABELS), they can leech into food when microwaving food in plastic containers, they are found in soft plastic and vinyl products as well. You can read how the National Institute of Health warns about phthalates (6), and other endocrine disruptors in our environment (7).

Even fragrances, which can seem innocent, and are added to SO many products, can contain numerous hidden chemicals. Because of the labeling laws for fragrances in the United States, companies do not have to list individual ingredients of their “fragrance blend”. Therefore, companies will just lump any harmful ingredient in the category of “fragrance” so that they do not have to disclose it. A 2010 Environmental Working Group study found an average of 14 chemicals not listed on the label in the top products containing any kind of “fragrance” (10). What makes this all worse is that skincare products are not made to stay onto the surface of the skin, they seep into our skin and can even enter the bloodstream (3).

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Hopefully the above information will make you think twice about what you put on your skin daily. However, it’s not just our skin and beauty care that bad chemicals can sneak into. It can also be what we brush our teeth into, some of which, is ingested every day. Two ingredients to look out for in toothpaste are SLS (sodium lauryl sulphate), which has been shown to irritate skin and even cause cancer in multiple studies (8, 9) and fluoride, which, is also often added to water. Fluoride has been linked to everything from thyroid issues, bone and joint disorders, neurological issues such as ADHD, reproductive issues and more (11). It’s scary to think that most conventional drugstore products can actually be dangerous for us. But considering we use these products daily, it is worth another look. I use this Dr. Bronner fluoride and SLS-free toothpaste (it’s made of all ingredients you recognize) and this Hello charcoal activated mouthwash.

What now?

The point of this blog post is not to scare you or send you into a frenzy. It’s merely to educate you so that the next time you are buying a personal care item, you can make a more informed purchasing decision. You also don’t need to feel like you need to throw out 100% of your products and buy new ones overnight. This is daunting, expensive and time consuming. However, if you want to do it, be my guest. A more approachable way to conquer this task is every time you have a product you used up, replace it with a cleaner alternative. You can use the EWG “skin deep” site or app to help you. I think this is especially important if you have children or are ever planning to have children. We can give the next generation a better chance than we had because now we have more knowledge.

references:

  1. http://www.fda.gov/Cosmetics/ResourcesForYou/Consumers/CosmeticsQA/ucm167234.htm

  2. http://ec.europa.eu/consumers/sectors/cosmetics/documents/directive/#h2-consolidated-version-of-cosmetics-directive-76/768/eec

  3. https://www.ewg.org/skindeep/2011/04/12/why-this-matters/

  4. https://www.ncbi.nlm.nih.gov/pubmed/16079079

  5. https://www.ncbi.nlm.nih.gov/pubmed/19919614

  6. https://www.niehs.nih.gov/research/supported/assets/docs/j_q/phthalates_the_everywhere_chemical_handout_508.pdf

  7. https://www.niehs.nih.gov/health/materials/endocrine_disruptors_508.pdf

  8. https://www.ncbi.nlm.nih.gov/pubmed/30784350

  9. https://www.nicnas.gov.au/chemical-information/imap-assessments/imap-group-assessment-report?assessment_id=184

  10. https://www.ewg.org/research/not-so-sexy

  11. https://www.medicalnewstoday.com/articles/154164.php

  12. https://www.webmd.com/skin-problems-and-treatments/picture-of-the-skin#1




Balanced Breakfast Tips

One of the most common things I see on food diaries is missing breakfast or a nutrient deficient breakfast. For reference, I have all my incoming clients do a food diary before we begin working together. They don’t record calories or exact measurements, it’s just to see their general eating habits. This trend is not unique for my clients, only 47% of US adults eat breakfast daily (1) so that means more than half skip breakfast pretty regularly. I am not saying you have to eat the second you wake up. However, there is considerable research that shows starting your day with a balanced breakfast (see my take on this below) can jumpstart your metabolism, help muscle building over time, balance your blood sugar, fight nagging cravings later in the day, help with natural satiation and portion control and give your body the dose of nutrients it needs to start the day (2,3,4). The clinical research points positively towards breakfast as well as my own anecdotal experiences (from myself and my clients). Even if you practice intermittent fasting, which is a longer topic for another day, the first meal of the day should be balanced. So here are my tips on how to do so:

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Tip #1 PFFP:

Breakfast should include as many of the PFFP components as possible. If you can’t include all four, that’s fine, 3/4 is still great and even 2/4 is doing pretty darn good. PFFP stands for Protein, Fat, Fiber, and Phytonutrients. This combination will keep you full, satiated, energized and with your metabolism on fire. Here are some ideas of foods that contain each component:

  • Protein: comes from meat, seafood, eggs, greek yogurt/cottage cheese, and there is some in nuts and seeds and their derivatives (butters, flours), legumes, and some supplements (my favorites are Nuzest pea protein “PRESS15” saves you $$ and Further Food collagen “START10” saves you $$)

  • Fat: comes from whatever oil you cook with, ghee, butter, dairy, avocado, coconut/oil, nuts and seeds and their derivatives (butters, flours), and from meat and seafood (will depend on what meat you buy but there will usually be at least a little fat)

  • Fiber: comes from fruits, vegetables, nuts and seeds and their derivatives (butters, flours), legumes and whole grains

  • Phytonutrients: comes from fruits and vegetables, specifically, these are the compounds that give fruits and vegetables their colors, so eat the rainbow!

As I said, you don’t need all four PFFP components at every meal, but the more the better. The thing you want to avoid is having a meal or a snack comprised of “naked carbs”. Some examples of naked carbs would be (a piece of fruit, a bagel, some juice, cereal). Ways to “dress up” those carbs so they have more PFFP components and are not naked would be a piece of fruit with some nut butter or greek yogurt, a bagel with smoked salmon or an egg, a smoothie that includes protein and healthy fats (instead of a juice), and greek yogurt or cottage cheese with a granola that includes lots of nuts and seeds instead of cereal.

Some more EASY no fuss PFFP breakfast ideas:

  • Eggs of any kind and avocado (I love having this on sweet potato toast) you can even add bacon if you like

  • Full fat greek yogurt with some fruit and nuts

  • Chia pudding & berries

  • Smoothie with protein & healthy fats

Tip #2 You don’t have to be traditional:

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The above examples all include traditional “breakfast fare”. However, breakfast does not have to include “traditional breakfast food”. It is more important to eat foods you like and will crave, are realistic and accessible to you at breakfast time. And of course, strive for as many components of PFFP as you can.

I often eat regular “meals” for breakfast if that’s what I wake up craving and I have leftovers in the fridge anyways. For instance, I love a good “breakfast salad” like the one pictured to the right. Nothing like starting your day with greens. Or sometimes I’ll have something from dinner the night before such as salmon and roasted veggies (hello PFFP).

Breakfast foods can feel constraining to people when they don’t know what’s healthy and convenient in the breakfast category, the default can be to just grab coffee and skip breakfast, or grab a packaged protein bar and be on your way. But when we think about breakfast in narrow terms we can get pigeon-holed into the naked carb items above (cereal, bagel etc.) By expanding our definition of what’s “allowed” at breakfast, the possibilities are endless!

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Tip #3 Make it easy on yourself:

For most people, mornings can be the busiest time of day. Hence the tendency to skip breakfast. Plan ahead and plan realistically. If you love a cozy bowl of oats, make a batch of overnight oats on the weekend that’ll be read for the week. If you love omelettes and bacon, make egg muffins with your favorite bacon chunks in it ahead of time. If you love pancakes or waffles, make and freeze a big batch so they can easily be reheated during the week. If you’re a smoothie and go type, put your smoothie ingredients in individual bags so all you have to do is dump them in the blender when morning arrives. You can check out more of my “meal-preppable” breakfast recipe ideas here.

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tip # 4 look forward to your breakfast!:

Waking up is hard enough, no matter how much sleep you got the night before. So why not have something to look forward to in the morning. You should always start your day with something delicious you want to eat. Not only will this set the tone for the day in a positive way, but it will make you more likely to eat breakfast. Instead of preparing foods you feel like you should eat for breakfast, start your day with foods you get to eat for breakfast!

References:

1) https://www.thedailymeal.com/news/healthy-eating/more-half-americans-skip-breakfast-least-once-week-study-says/081815

2) https://www.ncbi.nlm.nih.gov/pubmed/30373105

3) https://www.ncbi.nlm.nih.gov/pubmed/30527257

4) https://www.ncbi.nlm.nih.gov/pubmed/28701389