KSHnutrition provides food-based nutrition resources to individuals and groups. If you have a specific request not identified in our description of services, please send me a note and we can discuss if I can meet your need.
Nutrition in the News:
Yes, believe it! Following are news stories to follow or inspire.
Spring 2023
February 2023
In the February 27, 2023 edition of Nature Medicine, a study out of Cleveland Clinic found people with higher erythritol levels in their blood were at increased risk for heart attack and stroke. Erythritol is on the FDA’s GRAS list, and has been used for decades in the USA as an artificial sweetener, but the quantity in which it is consumed has increased dramatically in recent years as it is mixed with other sweeteners in popular products like Stevia and many Monk Fruit sweeteners. This is one study after years of use in the food supply, so the results are inclusive. If you are concerned about erythritol in your diet, schedule a food record review with me to discuss your unique situation.
Winter 2019-2020:
Week of February 1st:
As a dietitian, people expect me to know the calorie content of everything. Precisely. To the decimal. When I tell them the portion size isn’t always an exact thing, or their gut may not absorb the amount we think it would, or hint that calorie counts are estimates, not exact numbers, my credibility sometimes seems on shakey ground. So I was interested in the following article by PBS News. David Baer, who works for the Department of Agriculture (where nutrient databases originate) has worked for years to determine the calorie count of nuts. Spoiler alert: there is more variability on nut calories and absorption seen in his research than most folks would guess. Which is another reason looking at balance and using intuitive eating strategies are becoming the gold standard for weight management after years of adding up the numbers. Thank Goodness! Contact me if you’d like to free yourself of the numbers!
Winter 2018-2019:
Week of October 1st:
You’re probably well aware that keeping blood pressure, cholesterol and glucose levels from creeping up can delay and possibly even prevent heart disease, stroke and cancer, but did you know new research published in the British Medical Journal Neurology, Neurosurgery and Psychiatry indicates it can also delay the occurrence of dementia and Parkinson’s disease? As these are some of our most feared diseases, this information is powerful. If you are starting to see your numbers increasing, or if you’ve been working to keep them under control for years, but need new strategies, contact me. I can help!
Week of September 10th:
Folks always ask which diet is “best.” There isn’t one best food plan that fits everyone, but there are “best” principles you can translate to your personal lifestyle. Selecting a high quantity of foods rich in antioxidants and anti inflammatory components is one of those principles. Michigan researches found a correlation for women between telemeres (a marker of cellular aging) and diet. Eating vegetables, fruits, plant-based proteins and plant-based fats actually resulted in younger cells. The theories why this correlation was not apparent for the men in the study are equally interesting.
It’s true; more people are trying to make their meals at home. Bloomberg News has some theories on why. If you’re part of the “eat at home” movement and need a base to work from, or ideas, let me know. I’m here to help you achieve your lifestyle goals.
Week of August 13:
Chocolate! Following a string of research on heart disease and chocolate over the years, the recommendation for eating chocolate is becoming more targeted. Researchers in China built upon British research from 2015 identifying chocolate, including milk chocolate, as preventative against cardiovascular disease. Research released this week confirms the health benefits of chocolate, but only up to 100 grams (about 2-12 oz candy bars or 20 Hersheykisses) per WEEK. Eating more starts to negate the benefits and may even increase CVD risk. To decrease your sugar intake while you enjoy your chocolate, select dark chocolate.
Week of July 22:
Brain health and diet are more strongly correlated than most folks imagined a decade ago. A Wall Street Journal author summarizes the newly emerging science of adding food-based strategies to maximize healthy brain function, and notes that in August the World Journal of Psychiatry will publish “Antidepressant Foods: An Evidence-based Nutrient Profiling System for Depression,” by Dr. Drew Ramsey and Dr. Laura LaChance. Let me know if you would like more information on selecting foods that boost your brain health!
The American Academy of Pediatricians is correct; the GRAS (generally recognized as safe) list of food additives and packaging ingredients currently in effect does not correlate with our current knowledge of chemicals, especially those known as endocrine system disrupters. Because of this, I have recommended for years minimizing if not completely phasing out the use of plastic in the kitchen, especially when it touches food or liquid and is heated. See the full article from the American Academy of Pediatrics here, and continue to watch this story! My prediction; the next items for review will be household cleaning products and air fresheners.
Week of July 9:
Oprah has invested in a restaurant providing an anti-inflammatory menu based off Dr. Wier’s personal food pyramid. The restaurant concept is great, and overall Dr. Wier’s Food Pyramid has many positives, with one exception I need to note. Dr. Wier’s is in the supplement sales business. Supplements are included on his food pyramid. While supplements can play a short-term in the correction of a documented deficiency (Vitamin D, for example), there is not a supplement to date that has been shown to increase lifespan. So while the proportions of vegetables, fruits, whole grains, starches, healthy fats, fish and herbs are spot-on in Dr. Wier’s pyramid, don’t feel you are lacking if you are not taking supplements. That said, wow! The real ingredients and food at True Food Restaurant looks and sounds amazing, both in nourishment and flavor. Kudos Oprah! Call to schedule an appointment with me if you would like more information on why these foods are nourishing and how to incorporate them into your diet.
Since heart disease risk increases when our body tries to accommodate regularly elevated glucose levels (as seen in type 2 diabetes), research from the peer-reviewed journal, Clinical Nutrition indicating moving to a vegetarian diet (eggs and dairy allowed) can decrease A1C levels and reduce the risk of heart attack or stroke is important. This study is not robust, but it builds on many studies pointing to the same recommendation; eat a plant-based diet. Plant-based can mean many things., I’ve had clients in various stages of plant-based or “vegetarianism” see results; those who try to cut back on animal-based proteins for a few meals a week as well as those who do a vegan trial. If you’d like more information, let me know! I’m here to help!
Breastfeeding is not a scientifically contentious topic, but you wouldn’t know that through the US breastfeeding headlines this week. Breastmilk is best. Period. That said, it’s not easy for everyone, and when a family needs help, there are many ways to support them beyond suggesting formula. Finding solutions that meet the needs of baby and Mom is what my Vaida partner, Andrea Zook, Lactation Consultant & Postpartum Doula at Vaida Wellness does. If you, or someone you know is pregnant or breastfeeding, treat them to time with Andrea who can answer questions, discuss strategies many of us don’t know about and offer support and comfort through their journey.
Week of June 25:
So often my clients say, "That food couldn't bother me...I've eaten it my whole life," which I think can hold merit; but so can a newly developed response to food. I want to be clear, the following articles are related to IgE immunity (meaning true allergic response rather than food sensitivity) and are considered extremely rare in Minnesota, they throw a curve-ball to the notion that our body's response to food is static. Read here about Lone Star Ticks and Red Meat Allergy, and here for an interview with one of the lead physicians exploring Alpha-Gal Allergy (which isn't just about ticks and red meat!). Email me if you'd like to discuss this interesting article, or want to learn more about avoiding these foods.
Spring 2018:
Week of May 8:
Looking for a way to cool off this summer? There are some beverages to steer clear of when looking to quench your thirst. Water is of course the most important fluid to hydrate your body. Where should we turn when we crave something more flavorful than water? The answer is not juices, punch, sports drinks, or soda. Coffee and tea can be healthy drink choices, along with water variations. Water can be infused with fruits, mint, cucumbers, or berries. These infusions can help satisfy the craving for a sweeter drink. If carbonation is a must, try plain sparkling water with either a splash of fruit juice or infusion of mint, lime, lemons, or what ever you prefer. See more from the Harvard School for Public Health.
Week of May 1:
5 tips to add years to your life as reported by Men's Health and also on CNN; and THREE OF THEM INVOLVE FOOD AND BEVERAGE INTAKE. Seriously! Maintaining a healthy weight, replacing junk food with produce and finding strategies that work to prevent binge-drinking are all topics I have helped clients work through with great results. Connect with me; I'd love to help you in any of these areas!
Week of April 9:
The Clean 15 and Dirty Dozen fruits and vegetable list for 2018 was released today by the Environmental Working Group. Testing produce from different growers around the world is currently a less-than-perfect science, but it gives us clues to the presticide residue we may expect on conventionally grown produce. Cleanest this year: avocados, sweet corn, pineapples, cabbage and onions. Sadly, strawberries remained the product with the highest pesticide residue levels for another year. See a beautiful pictural list on CNN.
Week of February 20:
If this speaks to you, I can help! Focus energy on knowing and nourishing your body, not counting calories or portion sizes! New York Times February 20, 2018.
Week of February 12:
Ever heard of ultra-processed foods? The research relating them to increased cancer risk creates a definition for ultra-processed food that may surprise you. I like the term, and the awareness it could create; sometimes we are tempted to use these foods as grab-n-go meal replacements, but that's apparently not what our bodies need! BMJ February 2018.
Many clients who lose more than 25 pounds lament feeling hungry. I never thought it was "all in their heads," and now research confirms significant weight loss can increase ghrelin levels (a hormone triggering hunger signals). Truth sometimes sucks, but truth is also power. Knowing what is expected can move a person from a place of worry to a place of strategy. This study confirms outdoing obesity is a lifelong event, and needing support throughout should be expected, not seen as weakness. LiveScience February 8, 2018.
Week of January 22nd:
On CNN Souping is discussed. I had not heard the term souping before, but the concept of recognizing the health benefits of a nourishing soup and strategically using it to fill you up (before a meal or as a regular meal) is a great strategy if you like soup! Here's the January 25, 2018 CNN article providing more perspective on souping.
Looking for grab-n-go ideas for yourself or your family? This article gives nice direction with a great focus on the ratios of vegetables and fruits to other foods. Inspiring! Huffpost January 25, 2018
Week of January 15th:
Always on a diet? In some ways we all are...our food choices are our individual "diet." Prescribed diets are something else...plans for eating which often recommend foods that are not in our usual eating pattern, in sub-optimal amounts which sometimes take an exhausting amount of effort to maintain (see calorie level discussion below...if you're always hungry, you're always going to be fighting to stay on the "diet" leading to more stress and exhaustion). Cat Polivoda (owner of women's store Cake in Minneapolis) has learned to take a different approach; focusing on "activity, rest and self-reflection" rather than following a specified diet, as discussed in this January 15 Minneapolis Star Tribune article. While seeking health is important, weight is not the only, or the best, indicator of health. Movement, sleep patterns, calming the mind and seeking hope are as important as food choices to maintain a body that is able to delay or prevent chronic disease. When many of my clients meet me, they expect me to hand them a diet, but unless it's prescribed for a short period of time with a specific, measurable goal, a specific diet is not usually the best strategy for long-term health. Instead, it's reviewing your patterns and habits, recognizing what is contributing to balance in your life vs. what is causing you to be off balance. It's creating specific strategies to change habits. I would love the opportunity to work with you on this and invite you to contact me!
Week of January 8th:
Fiber matters. It really, really matters in ways we didn't understand even 5 years ago. Fiber provides nourishment for the gut bacteria which take care of us; regulating our absorptive capacities, impacting our immune system, even affecting our hunger and mood. Here's how research is starting to unravel the amazing mystery of our gut is nourished, from The New York Times.
News about fresh greens seems premature as our gardens rest, but the calcium content of these greens, many of them native, is noteworthy and this article from the Academy of Nutrition and Dietetics aims to inspire. Look for them in your grocery store now, or farmer's market in a few months!
Week of January 1st:
It's the 8th year the DASH diet has been named the best "diet" and this year the Mediterranean Diet has tied with DASH for 1st place. Both diets contribute to normalization of blood pressure, weight loss and improved health of gut bacteria. By decreasing weight / inflammation, they may also delay or prevent cognitive decline and type II diabetes. Here's the article from Time released January 4, 2018. Of course you can look up these diets and decide how to implement them, but I can help you condense that process in a 75 minute meeting with an initial diet consult, just contact me. Cheers to DASH and Mediterranean!
Some merit!
Camelina oil? Most of us haven't heard of it, but in a shout-out to Finnish researchers, our eyes and ears should be wide open. Camelina oil, from the camelina plant, seems to have a particular affinity for reducing inflammation around our hearts (where fish oils tend to target arteries). The research is too small and not replicated enough to recommend camelina oil on a regular basis; it's research to continue watching. U.S. News & World Report January 19, 2018,
Week of February 7th:
If you have heart disease, a "crash diet" (defined as less than 800 calories per day) is not recommended because during the initial couple months of weight loss, fat accumulates around the heart increasing stress to that vital organ. This doesn't mean you can't lose weight, just that slow and steady (losing about 1 pound per week) could be the safest strategy. This is an initial study, so it's at an early phase of research and not yet "irrefutable." See the article from Health Day here.
Wondering if a dietitian is right for you? This article brings up licensing issues using licensed dietitians/nutritionists as an example spinning the daily discussions we all have about food, and wondering why health coaches are not legally able to dispense nutrition advice. To respond, health coaches, and anyone else, can talk about general nutrition, but prescribing a diet to treat a specific medical condition goes beyond general nutrition. Dietitians are trained to individualize strategies based on a client's medical history, prioritizing medical concerns and balancing current lifestyle issues. To be able to do this well (meaning, long-term results are sustainable), involves understanding metabolism and the research process, and being able to individualize and apply that understanding. My principle take away here; I am constantly amazed and humbled by the breadth and depth of nutrition; both it's potential and the chaos of information as we seek to gain better understanding. If someone thinks nutrition is "easy," I don't believe they have enough of a handle on the field for you to spend money on their advice. I'd rather see the discussion focus on the licensing fees, why they are so high and how reciprocity between states could be simplified rather than discrediting the knowledge and experience that goes into a profession. Wall Street Journal.
Week of January 8th: Calories, calories, calories. From a science perspective they are quantifying measurement for the energy food provides. From a lifestyle point of view...the vast majority of us don't view food as calories unless we've practiced doing so. Counting calories is objective and useful for some people Counting calories just plain takes the fun out of eating and adds stress for others. Plus there is the reality that our calorie needs fluctuate each day (we may move a bit more or less, our immune system may be fighting an infection, kids may be in a growth spurt). Here's an article trying to explain a starting point from U.S. News and World Report released January 12, 2018. If your time is more valuable than analyzing the article, contact me and schedule an introductory visit to find your food balance and move forward.
Think Twice!
Sorry Keto fans, but I have to agree with the current consensus of experts ranking the Ketogenic diet last. It's not going to kill you in the short-term, and lowering brain inflammation by cutting out your refined sugars is always positive, but this diet is too extreme to maintain long-term, and it may be harmful to children. CNN January 4th 2018.