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Guiding the way couples nourish themselves to create healthy families. Prenatal, postpartum, and fertility dietitian. Women’s health. Nutrition expert
Do you work outside when you can? I do, and this is my set-up (jk- it’s a stock photo. I wish!). New data published in BMJ highlights why you may want to start working outside. This observational study suggests that there may be a link between working outdoors and reduced risk of developing breast cancer after the age of 50 by evaluating over 38,000 women. While I believe the link is more related to ppl whose work is more manual outdoor work, I’m taking a cue from this and working outdoors in the sun ☀️ when the weather permits. Not only does it help support healthy vitamin d levels, but being outside is linked to better eyesight 👁 and better mood 😠 . No downside other than a bit of sweat 😓. However- I will still be wearing spf 50 on my face bc @dabbleco told me I have to. Who is working outside this week w me? (Assuming weather isn’t 🥶 or ☔️)?
Picking a supplement? before you get into the specific nutrients that you need, there are some basics that the pill should cover. Are they verified by a third party? Are they made with forms of nutrients that some people don't even absorb (like magnesium oxide)? Does the label have a bold claim saying that it is "clinically proven" -- but the clinical proof is a study that the brand conducted on it's own product? To the doses even make sense? Can it interact with your medication? I wrote a blog post for @ovulifemd about what I look for when selecting supplements (it's live on their site) that has more details about this topic. In the meantime, your best bet is to work with a health care provider when selecting supplements. Every body is different, and no matter what those instagram influencers will tell you, there is no one magic bullet pill that will work for everyone. Questions? Let me know (no questions about your own personal supplement recs please!).
Who else is NOT a breakfast person? If you are like me and can easily skip the most important meal of the day, try making yourself some overnight oats. They are yummy, easy, and the perfect grab-and-go option. Link in bio for a basic recipe and some variations to spice up your morning routine 😊. Now go eat some breakfast - just like your mama wants you to.
Almost 4 MILLION people take probiotic supplements, and I will bet my bottom dollar that many are making some critical mistakes. If you are investing in a probiotic supplement, I encourage you to make sure you are doing the following: 🦠Eat prebiotic fiber. Probiotics are alive and need their "food" in order to thrive -- just like you and me. Those little buggers love prebiotics, which are found in foods like an underripe banana 🍌 , onions, asparagus, garlic, and Jerusalem artichoke. Okey Dokey, Artichokey! 🦠If your doc prescribes an antibiotic and you take it "just when you remember", your antibiotic won't do what it is supposed to do. Just like an antibiotic 💊 , your probiotic needs to be taken every day. If you take it once a week, I personally feel like you are just as well not taking one at all. 🦠Ordering probiotics off of the internet is super-convenient. But in the summer months, think about how hot your package gets on that UPS truck 🚘-- it can get over 100 degrees in there 🥵 . And when probiotics get too hot, they die (most strains, at least). When ordering online, try and opt for vendors that will deliver with ice packs in the summertime. 🦠Antibiotics kill 🔪 bacteria. And most probiotics are live bacteria. So, taking an antibiotic with a probiotic is a life sentence for the beneficial bugs. When taking an antibiotic, take it at a different time window as your probiotic. 🦠 Different proboitic strains serve different purposes. Some have been studied to support immune health, some have shown to help regulate bowel movements, and others have been studied to support vaginal health (and so on). Don't take a generic probiotic and hope for the best -- talk to someone who can guide you (and I am not talking about the rep at the health food store --- a medical professional please!). Did any of these surprise you?
We have all been told that breakfast is the most important meal of the day at some point in our lives, and for good reason! If the right foods are chosen for your first meal, eating a healthy breakfast can give you more energy throughout the day vs. when you skip it. Some tips: 1. Eat foods that contain protein, healthy fats, and fiber to give your meal that stick-to-your-ribs feeling that will help you keep going on the busiest of days. Why? Protein has been shown to be one of the most important nutrients to support satiety. And the healthy fats and fiber can slow the rate of digestion, and therefore help you have sustained energy instead of that sugar rush. Plus, fat can help your body absorb certain key nutrients — another positive factor of including this nutrient. 2. Eat enough! Studies show that eating a breakfast that has fewer than 350 calories doesn’t support appetite control or energy levels. 3. Eat a variety of nutrients every day. Different foods contain different vitamins and minerals. And making sure you are taking in the right amounts of various nutrients is key to managing your energy level. Some key nutrients that support energy levels include: Vitamin B12: found in food like 🍳 and turkey bacon Iron: found in foods like spinach and fortified cereal Vitamin C: found in citrus fruit and 🍓 Magnesium: found in 🥛 and nuts 4. Prep your breakfast the night before. Whip up a chia pudding or overnight oats, chop your fruits and veggies for your morning smoothie, or hard boil some eggs for an easy protein boost. You will be glad you did. More details and links to data in the link in my bio!
#DYK that expert panels are recommending babies eat meats, like beef, as early as 6 months old? This recommendation stems from the concern that many babies are not getting enough zinc and iron in their diets. In fact, of babies in the U.S. fed human milk during the second half of infancy, approximately half (54%) have inadequate zinc intake and 77% have inadequate iron intake. Since both iron and zinc support baby’s healthy growth and development including proper immune function, having your little one eat enough of these nutrients is key. So, what can you do to bridge the gap? The solution is simple – offer your baby foods that provide iron and zinc, like beef! #BeefNourishes For the first time ever, the Dietary Guidelines for Americans recommend animal source foods, like beef, are included in a baby’s diet to ensure important nutrient needs are met. Thank goodness for #BeefFarmersandRanchers. How do you feed your little nugget beef when they don’t even have any teeth? Some suggestions: 💕New eaters can have pureed beef or they can suck on a well-cooked strip of steak 💕Around 9 months of age, babies can progress to soft, moist, and small pieces of meat or ground beef in a sauce 💕Once they start eating independently, you can serve up some kid-friendly dishes (like the one pictured here – recipe and more tips linked in my bio) For more information, visit https://www.beefitswhatsfordinner.com/nutrition/beef-in-the- early-years #StrongStartswithBeef #BeefItsWhatsForDinner If you have questions about starting solid foods, consult a physician or health care provider.
The CARES act classifies menstrual products as medical 🏥 expenses? What?! Sooooo you can now use HSA and FSA funds 💰 to buy those bad-boys pre-tax (in the US). This is a big deal for people who literally do without appropriate menstrual hygiene products bc they can’t afford it - setting them up for UTIs, bacterial growth, and more. This is one teeny tiny step in the right direction. So-if you are one of the many people who struggle to purchase pads and tampons, know that you can now use HSA and FSA funds (if you have those accounts) for your purchases. I know it’s not a solution - but it’s something. Now I’m off to target with my trusty HSA card to go tampon shopping 🛍!
We all know that eating a diet rich in fruits, veggies, beans, and nuts is important for so many health reasons. From cancer prevention to immune support, the health benefits of eating a proper diet appear to be endless. But does the way that your foods are prepared affect the nutrient content? It sure can! From boiling to sautéing, different preparations can affect the vitamins and minerals naturally found in certain foods. This should not deter you from eating your healthy foods. But being aware of these little tidbits can help you make sure you are getting the most bang for your buck (or bite). 👉👉Lots of fun facts about this topic (with references) is in a blog post I wrote for @megafood (link in my bio). One example: According to one study, slow-roasting nuts resulted in more oxidized fat when compared with raw. Oxidized fat can lead to the formation of free radicals, which can result in some negative health outcomes. Who knew??
A review of 10 years of studies and clinical trials shows that what you eat might play a role in whether or not you develop #acne . The review, which was published in the International Journal of Dermatology in February 2021, aims to put an end to the question of whether acne and #diet are related. Of course, individual needs vary so continue to lean on your personal health care provider to find what fits best for you. I dug into this study as well as other trials linking diet to acne in my latest for @verywell health (link in bio). And special thanks to @dabbleco of @theskinclique (amazing skin care services -- I am a loyal customer myself) and @acne.nutritionist for sharing your expertise. Questions? Let me know below!
Does drinking juice make you fat? Isn't it just sugar water? I used to think so. But then I read up on the data and learned that 100% orange juice is actually amazing, offers unique health benefits, and drinking it in the correct quantities does not contribute to weight gain like added-sugar drinks do. In fact, studies suggest that children or adults who consume 100% orange juice are no more likely to be overweight or obese compared to those who do not consume orange juice. Observational data also has shown adults who consume 100% orange juice tend to have significantly lower body mass index (BMI), waist circumference, or body fat when compared to those who don’t drink orange juice. And when looking at unique benefits, 100% OJ contains a flavonoid called hesperidin. Taking in adequate amounts of hesperidin is linked to reduced blood pressure in certain populations. This nutrient is naturally found in many citrus foods, like oj. I dug into this specific data for an article for VeryWell Health (link in bio). Pregnant or ttc? 100% OJ gives a natural boost of folate, along with other key nutrients. Lots of myths surrounding 100% OJ and I am here to tell you that I am a dietitian who drinks OJ every single day. No vitamin C supplements in my home -- we stick w real food. Questions about any of this? Want sources for my claims? Let me know!