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Foods High in Vitamin B12 (Cobalamin)
Vitamin B12 (cobalamin) serves as a cofactor for numerous enzymes, which makes it vital for maintaining brain and nervous health, along with delivering numerous other health benefits, however some of us are falling short in the amount of vitamin B12 we are obtaining from our diets! For those looking to up their daily intake of vitamin B12 as part of a healthy diet, the top 5 common food sources of vitamin B12 per serving are outlined, in addition to numerous other good food sources of vitamin B12.
Foods High in Potassium
Potassium is an essential mineral with roles in a wide variety of life-sustaining processes. It has a protective effect against stroke, along with delivering numerous other health benefits, however most of us are falling short in the amount of potassium we are obtaining from our diets! For those looking to up their daily intake of potassium as part of a healthy diet, the top 5 common food sources of potassium per serving are outlined, in addition to numerous other good food sources of potassium.
Foods High in Zinc
Zinc is an essential mineral with important roles in immune function and reproduction, along with delivering numerous other health benefits, however some of us are falling short in the amount of zinc we are obtaining from our diets! For those looking to up their daily intake of zinc as part of a healthy diet, the top 5 common food sources of zinc per serving are outlined, in addition to numerous other good food sources of zinc.
Foods High in Vitamin C
Vitamin C is a powerful antioxidant important for immune function, along with delivering numerous other health benefits, however many of us are falling short when it comes to vitamin C intake! For those looking to up their daily intake of vitamin C as part of a healthy diet, the top 5 common food sources of vitamin C per serving are outlined, in addition to numerous other vitamin C-rich foods.
Foods High in Vitamin D
Vitamin D plays a role in diverse functions. It’s important for protecting against chronic diseases, along with delivering numerous other health benefits, however most of us are falling short in the amount of vitamin D we are obtaining from our diets! For those looking to up their daily intake of vitamin D as part of a healthy diet, the top 5 common food sources of vitamin D per serving are outlined, in addition to numerous other good food sources of vitamin D.
Foods High in Calcium
Calcium is a major structural component of bones and teeth, and an important electrolyte. It’s important for bone health, along with delivering numerous other health benefits, however many of us are falling short in the amount of calcium we are obtaining from our diets! For those looking to up their daily intake of calcium as part of a healthy diet, the top 5 common food sources of calcium per serving are outlined, in addition to numerous other good dairy and non-dairy food sources of calcium.
Foods High in Iron
Iron is an essential mineral required for the metabolism of all living organisms. It plays an important role in reproductive health, along with delivering numerous other health benefits, however many of us are falling short in the amount of iron we are obtaining from our diets! For those looking to up their daily intake of iron as part of a healthy diet, the top 5 common food sources of iron per serving are outlined, in addition to numerous other good food sources of iron.
Foods High in Magnesium
Magnesium is an essential mineral needed by every cell in the body. It’s important for bone health and heart health, along with delivering numerous other health benefits, however many of us are falling short in the amount of magnesium we are obtaining from our diets! For those looking to up their daily intake of magnesium as part of a healthy diet, the top 5 common food sources of magnesium per serving are outlined, in addition to numerous other good food sources of magnesium.
What Is Dietary Diversity?
Dietary diversity refers to incorporating a wide variety of foods in your diet. Studies show that diets high in diversity are associated with better health outcomes since the more different foods we eat, the easier it is to obtain all the nutrients our bodies need for optimal health. Simple strategies like rotating staple ingredients, mixing vegetables, and exploring new recipes can help improve dietary diversity and overall well-being.
What Makes a Balanced Meal?
A balanced diet means eating a wide range of different foods such that we are consuming balanced macronutrients, which means obtaining the optimal proportion of carbohydrates, fats, and proteins in our diet for supporting optimal health and nutrient intake. The Nutrivore Meal Map is a strategy for creating balanced meals, and though similar to MyPlate, it contains some key differences making it easier to create a meal that delivers the full range of essential nutrients our bodies need.
Nutrivore Explained
Nutrivore is a permissive dietary philosophy aimed at getting all the essential nutrients our bodies need from the foods we eat, and is focused on addressing the widespread issue of nutrient insufficiencies, which increase the risk of all chronic diseases. Establishing healthy eating patterns for lifelong health can be achieved by focusing on a diet consisting of a wide variety of nutrient-dense whole foods, including plenty of fruits and vegetables, without the need to track, measure, or overthink food choices.
Why Are Nutrients Important?
Increasing nutrient intake and obtaining all the nutrients our bodies need from the food we eat (aka being a Nutrivore) is critical since nearly all of us are falling short of optimal nutrient targets. Nutrient shortfalls increase the risk of just about everything that can go wrong with our health, since every biological system in our body requires nutrients to do its job. Both essential and non-essential nutrients play critical roles in maintaining overall health, and although too much of some nutrients can be harmful, typically nutrient toxicity is only seen in the context of supplementation and not via dietary intake of whole foods.
Plant Protein vs. Animal Protein
When we’re talking about protein as a nutrient, it doesn’t matter if your protein consumption comes from animal foods or plant foods as long as you consume a sufficient amount of protein, and incorporate diverse sources of protein. However, different protein-dense foods have distinct impacts on overall health because of other nutrients they contain. Since some nutrients are exclusive to plant foods and others to animal foods, it’s easiest to get all of the nutrients our bodies need from the foods we eat if we’re open to adopting a plant-forward omnivorous approach.
Is Organic Food Better for You?
No, organic foods are not better for you! Research shows that organic and conventionally grown foods are equivalent with respect to health benefits. Furthermore, differences in nutrient-density between organic and conventional foods are minimal. Overall, it matters much more what you eat than the quality of each individual food you’re eating. Eating a variety of whole foods, including vegetables, fruits, legumes, nuts, whole grains, and seafood is what is most important for optimal health.
Misinformation about Nutrients
Today let’s discuss the importance of critical thinking and skepticism when evaluating nutrition information.I emphasize the need to verify information through credible sources and focus on the science and facts rather than fear-mongering or oversimplification. I highlight the challenges of navigating misinformation and the importance of seeking trustworthy sources.
Sugar and Sweeteners: Everything You Need to Know
Today let’s discuss the potential health risks associated with consuming non-nutritive sweeteners and sugar. I agreed that consuming more than 10% of daily calories from added sugars increases the risk of cardiovascular disease, cancer, and all-cause mortality. I also discussed the nuances of risk, emphasizing that it’s not always a binary concept and that small choices can reduce it, but there’s no off switch. I stressed the importance of understanding individual risk factors and making tailored choices.
Why Everyone is Told to Supplement and Why That’s a Problem
Today let’s discuss the challenges of making informed food choices in a society with conflicting nutrition advice. I argue for a more straightforward approach to nutrition, emphasizing the importance of whole foods, a plant-forward diet, and a diverse food matrix. I also engage in a thoughtful discussion on the relative merits of consuming whole foods versus supplements, while emphasizing the importance of whole foods and highlighting the potential benefits of supplements when combined with a balanced diet.
Are These Vegetables Bad for Thyroid Health?
Today let’s discuss the benefits of consuming cruciferous vegetables, both raw and cooked. I highlight their cancer and cardiovascular disease-reducing properties, as well as their importance in improving metabolic health. I also talk about the benefits of cooking vegetables and the potential negation of their health benefits due to gut bacteria. The conversation emphasized the importance of consuming a variety of both raw and cooked vegetables for optimal health.
Low FODMAP Diets for Gut Health?
Today let’s discuss the low FODMAP diet as a popular solution for gut health issues. While the diet can alleviate symptoms in the short term, I highlight potential risks and challenges, including the diet’s limited ability to address underlying gut dysbiosis in IBS. Addressing the underlying issue is crucial for sustainable gut health, rather than just relying on the diet as a quick fix.
Important Nutrients for Menopause
Today let’s discuss the importance of nutritional support and lifestyle factors in addressing challenges of perimenopause and menopause that are not helped by estrogen hormone replacement therapy. I emphasize the need to understand the science behind estrogen hormone replacement therapy and its limitations, as well as the importance of prioritizing healthy habits during menopause, including good communication with one’s doctor, nutrient density, and adequate sleep. I also highlight the importance of nutrition and exercise for maintaining healthy bones and overall well-being, including the role of vitamin B6 in improving sleep quality and reducing the risk of osteoporosis.
What Foods Have the Same Nutrients as Bananas?
Looking to reap the nutritional benefits associated with bananas, but don’t enjoy eating them or can’t have them due to an allergy? The top nutrients responsible for nutritional benefits associated with bananas include resistant starch and potassium. Alternative foods you can eat to get these important nutrients include plantains, potatoes, root veggies, and hearts of palm, to name a few.
Why diets work in the short term
Today let’s discuss the reasons behind the short-term success of restrictive diets, including the placebo effect, nutrition, and gut microbiome shifts. I also explore the potential risks and benefits of different diets and emphasize the importance of considering hormonal adaptations and non-exercise activity thermogenesis when trying to lose weight. I highlight the psychological and physiological factors driving weight regain cycles, including disinhibition, nutrient deficiencies, and gut dysbiosis, and advocates for promoting sustainable health habits such as cognitive behavioral therapy, exercise programs, and intuitive eating.
Nutrivore is Working!
“I’ve been using the serving matrix for about two months. I’ve managed to drop 30 pounds and have upped my protein, vitamin c and zinc. Best of all, my total cholesterol dropped from 245 to 175 and I feel great!” – Merrie
What Foods Have the Same Nutrients as Beets?
Looking to reap the nutritional benefits associated with beets, but don’t enjoy eating them or can’t have them due to an allergy? The top nutrients responsible for nutritional benefits associated with beets are betalains. Alternative foods you can eat to get these important nutrients include rainbow chard, red dragon fruit, beet greens, and prickly pear.
Protein: What You Need to Know
Protein is essential for a balanced diet and overall health. Today let’s discuss the recommended dietary allowance (RDA) for protein and the optimal intake for health outcomes. I emphasized the benefits of protein for weight loss and lean muscle mass, while highlighting the importance of considering the source of protein and spreading it out throughout the day.
Timing of Nutrients vs Supplements
Today let’s talk about the importance of consuming nutrient-dense foods over supplements for better health outcomes. I also warn of potential risks of supplements, such as drug interactions and false sense of security, and encourage you to prioritize dietary choices. I provide you with resources for learning more about specific nutrients and their connections to various health conditions, stressing the importance of understanding the link between nutrients and health.
What Foods Have the Same Nutrients as Kale?
Looking to reap the health benefits associated with kale, but don’t like eating it or can’t have it due to an allergy? The top nutrients responsible for health benefits associated with kale consumption include carotenoids, glucosinolates, polyphenols, and vitamin K. Alternative foods you can eat to get these important nutrients include other leafy cruciferous veggies, or a combination of sweeter leafy vegetables and cruciferous veggies.
The Connection of Cravings, Nutrients and Satiety
Today I discuss the relationship between nutrition and satiety, debunking common myths and misconceptions. I emphasize the importance of consuming balanced meals with protein, fat, carbohydrates, and fiber, and highlights the role of hormones in satiety signaling. I also discuss the connection between nutrient density and satiety, citing a study that demonstrated how ultra-processed foods can lead to increased calorie consumption and weight gain. Throughout the conversation, we will talk about the complexity of appetite, hunger, and satiety, and I stress the importance of understanding individual differences in appetite regulation to develop a healthier relationship with food and oneself.
The Selenium Health Benefit
Today let’s discuss the science behind mercury poisoning, focusing on the organic form (methyl mercury) and its effects on the human body. I clarify misconceptions about seafood consumption and the differences between inorganic and organic mercury. I also highlighted the role of selenium enzymes in protecting the brain from oxidative damage caused by mercury poisoning and provided historical context on the use of mercury in feltmaking and its effects on hatters.
What Foods Have the Same Nutrients as Bell Peppers?
Looking to reap the nutritional benefits associated with bell peppers, but don’t enjoy eating them or can’t have them due to an allergy? The top nutrients responsible for nutritional benefits associated with bell peppers include carotenoids and vitamin C. Alternative foods you can to get similar nutrition include hot peppers and other members of the nightshade family, along with fruits and vegetables in general. From a culinary perspective, carrots are a great swap.
Fat vs Water Soluble Nutrients
Today I explain the difference between water-soluble and fat-soluble vitamins, highlighting that fat-soluble vitamins require fat for absorption. I also emphasized the importance of consuming fat-soluble nutrients, such as vitamin K and carotenoids, with fat to enhance their absorption efficiency. I discussed the complex interactions between different nutrients and their effects on human health, providing examples of how certain nutrients can enhance or hinder the absorption of others.
What You Need to Know About GMOs
Today let’s discuss the safety and understanding of genetic modification in food production. I explained how genetic modification works, using Brussels sprouts as an example, and highlighted its potential benefits, including climate change compatibility and increased nutritional value. I also addressed concerns about GMOs, such as pesticide resistance, and emphasized the importance of understanding the dose of pesticides and their impact on human health.
What Foods Have the Same Nutrients as Citrus Fruits?
Looking to reap the health benefits associated with citrus fruits, but don’t have access to quality citrus or can’t have them due to an allergy? The top nutrients responsible for health benefits associated with citrus consumption include flavonoid polyphenols and pectin fiber, both of which can be found in tomatoes. Alternative foods you can eat to get these important nutrients include mint family herbs, onion, figs, olives, apples, and carrots.
Is Eating Burnt Food Unhealthy?
Today let’s discuss the potential health risks associated with consuming grilled foods, particularly in regards to cancer. I emphasize the importance of a balanced diet rich in vegetables to mitigate any increased cancer risk. I also discuss the complexities of food cravings and their relationship to cancer risk, while emphasizing that a balanced diet rich in phytonutrients can significantly lower the risk of developing the disease.
What Bill Has to Say About Nutrivore!
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people, including Bill, are saying about this book and the positive ways in which it is impacting their lives.
Healthy vs Delicious Foods
Today I emphasize the importance of balanced nutrition, limiting unhealthy ingredients like added sugars, saturated fats, and salt while consuming enough nutrient-dense foods. I stress the need to understand the relative proportions of different dietary components to minimize the risk of cardiovascular disease. I also discuss the impact of flavoring ingredients on nutrient-dense diets and encourage you to enjoy your food while being mindful of the relative proportions of different ingredients in your diet.
What Foods Have the Same Nutrients as Berries?
Looking to reap the nutritional value associated with berries, but don’t enjoy eating them or can’t have them due to an allergy? The top nutrients responsible for nutritional benefits associated with berries include dietary fiber and polyphenols. Alternative foods you can eat to get these important nutrients include red, blue, and purple veggies, flaxseed, chia seeds, and legumes.
What Can We Do About Microplastics?
Today let’s discuss the widespread presence of microplastics in various environments, including water, soil, and human bodies.I will highlight recent studies linking microplastic exposure to cardiovascular problems and debunked myths surrounding seafood safety. I also emphasized the importance of water filtration systems in removing microplastics and addressed broader environmental concerns.
What Jodie Has to Say About Nutrivore!
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people, including Jodie, are saying about this book and the positive ways in which it is impacting their lives.
Are Microgreens More Nutrient Dense?
Are Microgreens Worth the Hype? Dr. Sarah 0:28 The surprising thing is that most of the claims of microgreens having way more concentrated nutrients and being like these nutrient powerhouse, right, you see online, like people say that you get the same amount of nutrition and the tiny little micro green as you get in …
What Foods Have the Same Nutrients as Sea Vegetables?
Looking to reap the health benefits associated with sea vegetables, but don’t like eating sea veggies or can’t have them due to an allergy? The top nutrients responsible for health benefits associated with sea vegetable consumption include unique carotenoids and fiber types, plus iodine, omega-3 fatty acids, and trace minerals. Alternative foods you can eat to get these important nutrients include red, orange, and yellow fruits and vegetables, high mucilage foods, and seafood.
Why Do Beets Taste Like Dirt?
Today let’s discuss the nutritional benefits of beets, including their high nutrient density and unique phytonutrients. Did you know that beetroot has been shown to reduce cardiovascular disease risk, improve exercise performance, and support muscle recovery? Let’s also go over some tips for preparing and combining beets with other foods.
What Mike Has to Say About Nutrivore!
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people, including Mike, are saying about this book and the positive ways in which it is impacting their lives.
Is Canned Fish a Safe and Nutrient Dense Option?
Today let’s discuss the higher nutrient retention in canned foods compared to fresh. I also emphasize the importance of understanding food scores in relation to health, and let’s talk about where to learn more about the nutrient differences between canned and fresh fish.
What Foods Have the Same Nutrients as Mushrooms?
Looking to reap the health benefits associated with mushrooms, but don’t like eating mushrooms or can’t have them due to an allergy? Top nutrients responsible for health benefits associated with mushrooms include triterpenes, ergothioneine, beta-glucan, chitin, and chitosan. Alternative foods you can eat to get these important nutrients include asparagus, nutitional yeast, oats, olives, and tempeh, to name a few. If you aren’t allergic but just don’t like the taste of mushrooms you could also try mushroom supplements.
Supplementation Over Fortified Foods?
Today let’s discuss the contradictory views on fortification and supplementation within the wellness community. I argue that the demonization of fortified foods is elitist, and constantly raising the bar for healthy choices makes them inaccessible for many people. Let’s also discuss the advantages and limitations of multivitamins and fortified foods, emphasizing the need for transparency and critical thinking when it comes to nutrition and fortification.
What Mary Has to Say About Nutrivore!
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people, including Mary, are saying about this book and the positive ways in which it is impacting their lives.
Is Farmed Salmon Dyed Pink?
Today let’s discuss the nutrient density and sustainability of farmed fish. I explain the pink color of farmed salmon is due to a beneficial carotenoid added to the feed, while I highlight differences in nutrient density between wild and farmed seafood. Let’s talk about the importance of sustainability in seafood production and address common myths and misconceptions about sustainability. I also emphasize the overall nutritional value of seafood and the need for sustainable seafood production methods.
What Foods Have the Same Nutrients as Alliums?
Looking to reap the health benefits associated with alliums, but don’t like eating them or can’t have them due to an allergy? The top nutrients responsible for the health benefits associated with alliums are thiosulfinates. Although thiosulfinates can’t be found in other foods, similar benefits can be obtained from glucosinolates, which are found in cruciferous vegetables.
Legume Benefits vs Gastrointestinal Issues
Today let’s discuss the nutritional benefits of legumes and the importance of gradual fiber intake for optimal gut health. I emphasize the value of incorporating nutrient-dense foods, such as lentils and chickpeas, into one’s diet for overall well-being.
What Lane Has to Say About Nutrivore!
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people, including Lane, are saying about this book and the positive ways in which it is impacting their lives.
Complete Protein vs Collagen Powder
Yes, collagen supplements have been shown to improve joint health and skin appearance. Let’s talk about the structural role of collagen in the body and its ability to stimulate collagen synthesis. I also cover the studies that support the benefits of collagen supplements and discuss the potential benefits of collagen for joint health, including reduced inflammation and improved joint function.
What Foods Have the Same Nutrients as Fermented Foods?
Looking to reap the health benefits associated with fermented foods, but don’t like eating them or can’t have them due to an allergy? The top nutrients responsible for health benefits associated with fermented foods include probiotics and postbiotics. Alternative ways to get these nutrients include exposure to nature, probiotic supplements, and dairy products.
Tips for using the Nutrivore Weekly Serving Matrix
Today let’s talk about the importance of dietary diversity and nutrient absorption, and dive into what the scientific literature has to say about serving targets. Also let’s discuss the value of joy and flexibility in dietary choices, rather than overthinking and measuring every aspect of one’s diet. There is a balance between nutritional knowledge and enjoyment of food.
What Cindy Has to Say About Nutrivore!
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people, including Cindy, are saying about this book and the positive ways in which it is impacting their lives.
Are Brazil Nuts Really Toxic?
Today let’s discuss the high selenium content in Brazil nuts and potential toxicity if consumed in excess. Let’s also talk about concerns about toxicity from other nutrients, such as vitamin A and iodine, and I’ll provide insights on how to avoid chronic toxicity.
What Foods Have the Same Nutrients as Dairy?
Looking to reap the nutritional benefits associated with dairy products, but don’t enjoy eating dairy products or can’t have them due to an allergy or lactose-intolerance? The top nutrients responsible for nutritional benefits associated with dairy products include calcium and conjugated linoleic acid (CLA). Alternative foods you can eat to get these important nutrients include canned fish with bones, molasses, and grass-fed meats.
What Nelson Has to Say About Nutrivore!
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people, including Nelson, are saying about this book and the positive ways in which it is impacting their lives.
Is Farm-Raised Salmon Unhealthy?
Farmed-salmon is absolutely safe and healthy to eat despite misconceptions about it containing antibiotics and harmful dyes. Not only is farmed-salmon more nutrient-dense than the best cuts of meat, studies show it delivers numerous health benefits. Salmon is an incredibly healthy food, regardless of whether it is wild-caught or farm-raised.
What Foods Have the Same Nutrients as Nuts?
Looking to reap the health benefits associated with nuts, but don’t like eating nuts or can’t have them due to a nut allergy? The top nutrients responsible for health benefits associated with nut consumption include vitamin E, heart-healthy fats, and fiber. Alternative foods you can eat to get these important nutrients include seeds, olives, and avocados.
What Katherine Has to Say About Nutrivore!
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people, including Katherine, are saying about this book and the positive ways in which it is impacting their lives.
Is Nutrivore a Diet?
Nutrivore is just about understanding the conclusions and consensus that we have in nutritional sciences, that is all it is. I am just communicating where nutritional sciences is at right now and what the actual evidence is for beneficial long term eating patterns. Along with busting myths that big D Diets teach us so we can be open and receptive to new information.
Do Microwaves Destroy Nutrients?
Today let’s discuss the impact of microwave radiation on nutrient retention in food. Did you know that microwaving can actually preserve more nutrients than other cooking methods? I talk about the ongoing debate about the safety of microwave cooking and the importance of considering the potential risks and benefits of different cooking methods.
What Daniel Has to Say About Nutrivore!
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people, including Daniel, are saying about this book and the positive ways in which it is impacting their lives.
Do You Have to Take a Magnesium Supplement?
Today let’s discuss the importance of magnesium in the body and the potential risks and benefits of supplementation. I highlight the risks of excessive magnesium intake, and stresses the importance of consulting a doctor before supplementing. A balanced diet with magnesium-rich foods is the safest way to ensure adequate intake.
New Study on Intermittent Fasting
A new study presented at the American Heart Association’s Epidemiology and Prevention meeting links a less than eight-hour time-restricted eating window to a 91% higher risk of death from cardiovascular disease compared to a 12 to 16-hour eating window. While the study’s data is preliminary and not yet peer-reviewed, it aligns with existing research suggesting that eating breakfast and maintaining regular eating patterns reduces the risk of cardiovascular disease and type 2 diabetes. This emerging evidence raises concerns about the broader health implications of intermittent fasting beyond weight loss.
What Pepper Has to Say About Nutrivore
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people, including Pepper, are saying about this book and the positive ways in which it is impacting their lives.
How Lifestyle Choices Affect Insulin Levels
Sleep, stress, and lifestyle factors significantly impact insulin resistance, with prioritizing sleep and managing stress levels being crucial for maintaining optimal insulin sensitivity. I emphasize the role of nutrients in regulating insulin resistance, including the importance of vitamins and minerals. Today let’s discuss the advantages of engaging in moderate physical activity, emphasizing that every bit of movement counts and that breaking up activity throughout the day can be more impactful than doing a single long session. A minimum amount of moderate activity per week is 150 minutes, starting with small amounts, like walking around the block, as a great way to get started.
Busting Hydration Myths
Let’s discuss common misconceptions about hydration and electrolytes. Today we debunk the myth that coffee dehydrates and clarify that caffeinated beverages have a minimal diuretic effect. I also emphasize the crucial role of electrolytes in nerve impulses, muscle contractions, and kidney function. Then I highlight the benefits of replenishing electrolytes during intense physical activity or dehydration.
Mushroom Coffee Trend All It’s Shroom Up To Be?
Is mushroom coffee healthy? Can you get the benefits from mushrooms alone? Let’s talk about the unique nutritional structures of mushrooms, including chitin and beta glucans, which provide benefits such as reducing cholesterol and improving immune function.
How to Take Care of Yourself So You Can Take Care of Others!
As caregivers it is important to prioritize self-care and our own nutrition so that we can better take care of others. It may seem daunting but with some easy to follow tips and strategies you’ll be well on your way to improving your overall physical and mental well-being so that you can better care for your loved ones.
Healthy Meals On the Go
Eating healthy meals on the go despite a busy schedule is possible with some essential tools and some easy-to-follow practical tips. Whether it’s creating healthy lunches and snacks from widely available convenience foods or making better choices at the Drive-Thru, it’s possible to be a Nutrivore on the go.
What Kate Has to Say About Nutrivore!
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people, including Kate, are saying about this book and the positive ways in which it is impacting their lives.
Breakfast or Intermittent Fasting?
Intermittent fasting helps some people reduce their caloric intake, but the metabolic health benefits of intermittent fasting are attributable to weight loss, and not to how that weight was lost. In contrast, eating breakfast regularly reduces the risk of chronic diseases like type 2 diabetes and cardiovascular disease absent weight loss.
Why Is Breakfast So Important?
Eating breakfast regularly reduces the risk of type 2 diabetes, cardiovascular diseases, and overall mortality, by regulating the body’s circadian rhythm and stress responses through better cortisol management. Studies show that breakfast eaters experience improved insulin sensitivity, stress management, and healthier food choices throughout the day, contributing to enhanced long-term health.
Is Breakfast the Most Important Meal of the Day?
Yes, it’s important to eat breakfast regularly! Studies routinely show health benefits of eating breakfast, regardless of what you eat (including cereal). In this post we’ll cover why eating breakfast is good for our health, optimal timing for eating breakfast, and what to do if you’re not hungry in the morning.
Is Drinking Coffee on an Empty Stomach Bad for Blood Sugar?
Despite claims that drinking coffee on an empty stomach can substantially increase the blood glucose response to breakfast, there is insufficient evidence to support these findings without further research. Let’s take a detailed look at the science to see why I will keep drinking coffee first thing when I wake up in the morning.
What Vicky Has to Say About Nutrivore!
The reviews are in and ‘Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat’ has received overwhelmingly positive feedback. Join me as I share what people are saying about this book and the positive ways in which it is impacting their lives.
Should We Avoid Foods That Spike Our Blood Sugar?
No, you don’t need to avoid foods that spike your blood sugar! We don’t want to avoid all carbs or even all sugar because insulin has many important functions in our body beyond glucose metabolism. It’s normal for our blood sugars to increase after a meal, what we don’t want is for them to increase too high and stay high for too long. With sugar (like all dietary components) we want to keep our intake in the happy medium range.
Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat
The wait is over! Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat is now available. This transformative book navigates the world of nutrition, dispels diet myths, and empowers you to embrace a nutrient-focused lifestyle tailored to your unique needs. With a wealth of scientific insights, relatable stories, and practical resources, Nutrivore revolutionizes how we perceive and prioritize the foods we consume.
Is Deep Fried Food Bad for You?
When it comes to whether or not deep-fried foods are bad for you, the science is unclear. While some studies show eating them isn’t great for heart health, others show no impact at all. These conflicting results most likely have more to do with the types of cooking oils being used, as well as the quality of the diet as a whole, rather than deep frying itself being a problem.
Ditching Diet Culture
My mission is to bust food phobic myths on the internet because I used to buy into them, and worse, help spread them. I truly believed what I was saying at the time but when you know better, you do better. It’s been a long process healing my relationship with food, expanding the criteria I use to evaluate foods, and reevaluating moral judgments I had about foods. If you’re interested in graduating beyond restrictive mindsets and finally ditching food fear, come on this journey with me.
What Foods Are Best to Limit?
All foods can fit into a healthy diet! What makes the diet healthy or not healthy is not the presence or absence of any particular food. What is important is whether your nutritional needs are being met by the overall diet. Despite fear mongering messages, remember just because one compound in a food is harmful to one biological system, that doesn’t mean the whole food is bad for the whole us!
Should I Worry About Mercury in Seafood?
No, you don’t need to worry about mercury in seafood! While it’s true that seafood contains methylmercury, nearly all fish and shellfish have more selenium than methylmercury. Since mercury binds irreversibly to selenium, the selenium-bound methylmercury can’t negatively impact us by interfering with our selenium-dependent enzymes, which are responsible for protecting our brains from oxidative damage.
How Can I Increase My Nutrient Intake?
The three most important action steps to increasing our nutrient intake include choosing whole foods more often, eating a varied diet, and eating more veggies and fruit. This may seem overwhelming in the beginning so let’s discuss easy first steps and tips to help make this transition to healthy eating sustainable, always remembering every step we take delivers health benefits, and progress is greater than perfection.
Which Mushroom Is Most Nutrient-Dense?
Wondering which mushroom is “best”? The answer is all types of mushrooms are super nutrient-dense and great for your health! Mushrooms contain an impressive amount of essential vitamins and minerals per calorie, while containing unique dietary fiber types not available in other foods, and the “longevity vitamin” – ergothioneine. We’re ranking common edible mushrooms based on nutrient-density, but spoiler-alert, the “best” mushroom is the one you like and will eat!
Should I Worry About Heavy Metals in Chocolate?
No, you don’t have to worry about heavy metals in chocolate! While it’s true that chocolate contains some of the highest levels of cadmium and lead in our food supply, based on the acceptable daily intake (ADI) for lead and cadmium, you’d have to eat a lot of chocolate daily in order to be concerned. Let’s dig into the math and find out exactly how much!
Does the Nutrivore Score Correct for Bioavailability?
The Nutrivore is not corrected for bioavailability because it varies from individual to individual. Factors influencing bioavailability include health of the gut microbiome, nutrient status, competitive binding with other nutrients, meal composition, various drugs and supplements, time of day and biorhythms, age and gender to name a few. These factors are too complex to be corrected for in a nutrient profiling system.
Do Multivitamins Work?
Studies show multivitamin supplementation does not benefit our overall health even though obtaining nutrients from food has a protective effect. It’s unclear why multivitamins aren’t effective but is likely a combination of a number of factors such as differences in bioavailability, or synergy with other nutrients typically found together in foods. Targeted supplementation based on specific nutrient deficiencies identified by a healthcare professional is effective but overall multivitamin supplementation cannot compensate for a diet lacking in essential nutrients.
How Many Servings of Fruits and Veggies Per Day?
How many servings of fruits and veggies should we be eating every day? For fruit, most studies show either 2 or 3 servings per day, and most studies show that benefits from vegetables level off around 3 to 5 servings. If you’re struggling to include enough fruits and veggies in your daily routine, think of the lower end of these ranges as a good goal, remembering that every bit counts. Studies show that every serving of fruit or vegetables we eat daily reduces the risk of all-cause mortality by 5% to 8%!
How to Use the Nutrivore Score
The Nutrivore Score is a measurement of nutrient-density that does not impart value judgement on food. It is a tool that can be used to identify the most nutrient-dense foods within food groups to inform day-to-day choices. There is no Nutrivore Score above which a food is considered “good” and below which the food is considered “bad”. When it comes to lifelong health, it is the quality of the diet as a whole, not individual food choices, that is key.
What if You Hate Veggies?
Yes, there is a secret to loving vegetables! Healthy eating patterns shouldn’t be stressful and they shouldn’t trigger your gag reflex. So, let’s talk about ways of preparing vegetables so that you like them and how you can leverage the psychology of food preference to your advantage.
What is the Most Nutrient-Dense Food?
Canned clam liquid (aka clam juice) has a Nutrivore Score of 14,744, making it the most nutrient-dense food in the world. It is a low-energy density food that is especially rich in vitamin B12 (cobalamin), copper, phosphorus, and selenium.
Fresh Fruit and Vegetables Versus Canned Fruit and Vegetables
Canned fruit and veggies can be even more nutrient-dense than fresh because they are picked at peak ripeness, maximizing nutrient density, and they’re processed quickly which helps preserve nutrients. Canned produce is safe to consume as our bodies efficiently eliminate BPA and the average human exposure to BPA is much less than levels of concern.
Tips for Adopting a Non-Restrictive Diet
You can have a nutrient-dense, health-promoting diet without restricting by choosing more foods that help meet your nutritional needs and letting those displace some, but not all, of the less nutritively valuable foods. In other words, reduce but don’t restrict. By focusing on what to add to our diets and increasing diet diversity, while intentionally incorporating quality of life foods, we can develop a sustainable approach for lifelong eating patterns that positively impact our long-term health.
Fresh Fruit and Vegetables Versus Frozen Fruit and Vegetables
Frozen fruit and veggies can be even more nutrient-dense than fresh because they are picked at peak ripeness, which maximizes nutrient density, and they’re processed quickly which helps to preserve all their valuable vitamins, minerals, and antioxidants, even over long-term storage!
Defining Nutrivore
Nutrivore is the revolutionary yet simple dietary concept: Get all the nutrients our bodies need from the foods we eat. Or, if you’re looking for a soundbite: A Nutrivore eats nutrients.
