The Nutrition Diva's Quick And Dirty Tips For Eating Well And Feeling Fabulous

Magnesium may or may not help prevent muscle cramps. Here’s why.References:Magnesium for muscle cramps | CochraneAn Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps | Journal of Athletic Training (allenpress.com)Cause of Exercise Associated Muscle Cramps (EAMC) — altered neuromuscular control, dehydration or electrolyte depletion? | British Journal of Sports Medicine (bmj.com) New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find out about Monica's

Bloggers recommend everything from bleach to baking soda. Food safety experts insist that tap water is all you need. What’s the best way to kill germs on fresh produce?Related listening:We’re losing the sodium wars—but potassium could help turn the tide (Nutrition Diva #708)Research references:Antibacterial action of vinegar against food-borne pathogenic bacteria including Escherichia coli | National Library of Medicine | 1998 Aug (nih.gov) New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find out about Mon

Super food or expensive pond scum? Is this “green food” worth the greenbacks? Find out what nutritional benefits spirulina offers. Also, we review promising research on saffron for mental health and cognition.Related listening:Why You Need More (Not Less) Phytic Acid in Your Diet (Nutrition Diva #612)Are powdered green supplements like AG1 worth the money? (Nutrition Diva #754)Research references:Safety and Efficacy of Saffron (Crocus sativus L.) for Treating Mild to Moderate Depression | National Library of Medicine | 2020 Apr (ncbi.nlm.nih.gov)Effects of saffron (Crocus sativus L.) on cognitive function | National Library of Medicine | Epub 2020 May 23 (ncbi.nlm.nih.gov)Blue-Green Algae (Medline Plus)Antihypertensive and antihyperlipemic of spirulina (Arthrospira platensis) sauce on patients with hypertension | National Library of Medicine | Epub 2021 Sep 20 (nbci.nlm.nih.gov)The effect of Spirulina supplementation on lipid profile | National Library of Medicine | Epub 2023 May 30 (nbci.nlm.nih.gov)Effect o

Learn how what you eat affects how you feel.Related listening:  How Food Affects Mood (Part 1) (Nutrition Diva #282)How Food Affects Mood (Part 2) (Nutrition Diva #283)A provocative new study on ultra-processed foods (Nutrition Diva #735)We need a better way to define ultra-processed food (Nutrition Diva #757 BONUS)Research references:Ketogenic Diet Intervention on Metabolic and Psychiatric Health in Bipolar and Schizophrenia: A Pilot Trial | Psychiatry Research | Volume 335, May 2024 (sciencedirect.com)Association of Western and traditional diets with depression and anxiety in women | National Library of Medicine | Epub 2010 Jan 4 (nih.gov)Vegetarianism and mental health: Evidence from the 1970 British Cohort Study | National Library of Medicine | Epub 2024 Jan 24 (nih.gov)Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses | British Medical Journal | 28 February 2024 (bmj.com)Omega-3 Fatty Acids Supplementation in the Treatment of Depression: An Observ

A couple of recent news stories are causing concern about chemical exposure from foods that we would normally consider healthy. How does this affect your food choices? Related listening:What’s the Difference between hazard and risk? (Nutrition Diva #355)Mentioned in this episode:Produce Without Pesticides. (Consumer Reports)Patterns of Seafood Consumption Among New Hampshire Residents Suggest Potential Exposure to Per- and Polyfluoroalkyl Substances. (Exposure and Health)Public Perceptions of Pesticides & Produce Consumption. (IFIC)Preventable Cancer Burden Associated With Poor Diet in the United States (JNCI) New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition quest

Sea moss supplements are promoted as being good for thyroid, digestive, skin and immune health. What’s the evidence to support the claims?Related listening:The Carrageenan Controversy (Nutrition Diva #276)Research references:Review of harmful gastrointestinal effects of carrageenan in animal experiments. | Environmental Health Perspectives | Vol. 109, No. 10 (nih.gov)Effects of kelp supplementation on thyroid function in euthyroid subjects - PubMed (nih.gov)Risks and benefits of consuming edible seaweeds | Nutrition Reviews | Oxford Academic (oup.com) New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nut

Some argue that obesity does not necessarily increase your health risks. Science suggests otherwise.Related listening:Turning down the food noise, with Dr. Nina Crowley (Nutrition Diva #760)Ozempic plateaus, muscle loss, and more (Nutrition Diva #738)Why Weight Loss Is Harder for Some than Others (Nutrition Diva #616)Mentioned in this episode:Separate and combined associations of obesity and metabolic health with coronary heart diseaseCardiovascular risk of metabolically healthy obesity in two european populationsEffects of a new intervention based on the Health at Every Size approach for the management of obesity New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition quest

Influencers are sounding the alarm about the many alleged dangers of seed oils. Let’s look at the evidence.Related listening:Does the Ratio of Omega-6 Fats Really Matter? (Nutrition Diva #185) New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find out about Monica's keynotes and other programs at WellnessWorksHere.comNutrition Diva is a part of the Quick and Dirty Tips podcast network.  

Collagen supplements are promoted as a way to plump your skin, cushion your joints, and enhance your workout. What’s the evidence to support the claims? New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find out about Monica's keynotes and other programs at WellnessWorksHere.comNutrition Diva is a part of the Quick and Dirty Tips podcast network.  

Monica discusses The Dirty Dozen list and whether or not these foods with the highest level of pesticides are, in fact, unsafe to consume.Related listening:What exactly are the advantages of eating seasonally? (Nutrition Diva #761)Pesticides on Our Plates: Is Our Food Safe to Eat? (Nutrition Diva #499)Mentioned in this episode:Calculate - Safe Fruits and Veggies   New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find out about Monica's keynotes and other programs at WellnessWorksHere.comNutrition Diva is a

Eating fresh local produce is a great idea. But there's no reason to avoid fruits and vegetables because they aren't in season.Related listening:Are Hydroponic Vegetables Less Nutritious? (Nutrition Diva #379)  New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find out about Monica's keynotes and other programs at WellnessWorksHere.comNutrition Diva is a part of the Quick and Dirty Tips podcast network.  

In today's episode, we're exploring the phenomenon of “food noise,”  how it relates to our overall health and weight management, and some ways to turn down the volume.Dr. Nina Crowley is a registered dietitian as well as a doctor of psychology–affectionately known to her friends and colleagues as the “Psycho-dietitian.“  Nina has years of experience working in the field of bariatrics and as an educator and advocate against weight stigma and bias–much of which is rooted in mistaken beliefs and erroneous thinking about the nature of this disease. Some of the topics included in our discussion:Four dimensions that distinguish “food noise” from run-of-the-mill cravingsHow this phenomenon is experienced by people living with overweight and obesityThe impact of weight loss medications on food noiseBiological mechanisms of GLP-1 agonists, including their effects on gut hormones and brain regions related to reward and motivation.Stigma and misconceptions associated with obesity and the use of medications.How even a sh

I respond to a recent article in the New York Times highlighting revised guidelines on managing PCOS (Polycystic Ovary Syndrome). The article states there is no solid evidence to suggest that dieting has any significant impact on symptoms. However, absence of evidence is not evidence of absence.Mentioned in this episode:Does the PCOS Diet Work?International Evidence-based Guideline for the assessment and management of polycystic ovary syndromeWeight management strategies for patients with PCOSLifestyle management in polycystic ovary syndrome – beyond diet and physical activity New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to nutrition@quicka

How could the recent trend of taking salt supplements affect your bone health?Related listening:Should you be eating (way) more salt? (Nutrition Diva #755)Does a High Protein Diet Weaken Your Bones? (Nutrition Diva #427)How fiber builds strong bones (Nutrition Diva #632)Mentioned in this episode:Bone Health Workshop with Joanne Fagerstrom, PT, CFP New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find out about Monica's keynotes and other programs at WellnessWorksHere.comNutrition Diva is a part of the Quick

Niacin is not a nutrient that you hear too much about. But a new research study  has people concerned about their intake.Related listening:Can these supplements help you lower cholesterol without drugs? (Nutrition Diva # 687)Mentioned in this episode:A terminal metabolite of niacin promotes vascular inflammation and contributes to cardiovascular disease risk | Nature Medicine New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find out about Monica's keynotes and other programs at WellnessWorksHere.comNutritio

I don't doubt that there's a link between highly-processed junk food and increased risk of chronic disease.  But the way we are defining UPFs threatens to bake an awful lot of privilege into our food policy. Related listening:A provocative new study on ultra-processed foods (Nutrition Diva #735)Mentioned in this episode:Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses  New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find out about Monica's keynotes

Since their wildly successful introduction in 2019, plant-based burgers like Beyond and Impossible have continued to evolve. Let’s take a look at the latest formulations and how they compare to each other and to real beef.Mentioned in this episode:Nutritional Comparison of Plant-Based Burgers (Nutrition Over Easy blog)  New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find out about Monica's keynotes and other programs at WellnessWorksHere.comNutrition Diva is a part of the Quick and Dirty Tips podcast netw

Last week, I joined Tom Hall on WYPR  FM (my local NPR station here in Baltimore), for a segment on Midday, a daily news and current events show. We discussed the recent announcement by the White House of an additional $1.7 billion dollar commitment to their ongoing campaign to reduce hunger and food insecurity in the United States. With the gracious permission of Baltimore Public Media and WYPR-FM in Baltimore, we are including an edited version of the show as a bonus for Nutrition Diva listeners.Midday on WYPR-FM New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Diva on Facebook and subscribe

Tiny plastic particles are ubiquitous in our food, water, and environment. What are the potential harms and what can we do to protect ourselves?Mentioned in this Episode:Food and human safety: the impact of microplastics (Critical Reviews in Food Science and Nutrition)Microplastics in food: scoping review on health effects, occurrence, and human exposure (Int. J. Food Contamination)The Role of Dietary Fiber and Microbiome Composition to Decrease the Deleterious Effects of Nano-Plastic in Monogastric Animals (Journal of Probiotics and Health) New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great playlists on specific episode topics including Staying Strong as We Age, Diabetes, Weight Loss That Lasts and Gut Health! Also, find a playlist of our bone health series, Stronger Bones at Every Age. Have a nutrition question? Send an email to [email protected] Nutrition Div

Influencers are claiming that most of us should be taking in a lot more salt than is recommended. Are they right?Related listening:Are we eating too much protein (or not enough)?  (Nutrition Diva #699)What is water weight?   (Nutrition Diva #468)Mentioned in this episode:Potassium content of common foods  (Nutrition Over Easy Blog)Sodium: Dietary Reference Intakes for Adequacy (NIH)Sodium: Dietary Reference Intakes for Toxicity  (NIH)Urinary Sodium and Potassium Excretion and Risk of Cardiovascular Events | Acute Coronary Syndromes (JAMA)Sodium and Potassium Intake and Mortality Among US Adults: Prospective Data From the Third National Health and Nutrition Examination Survey (J. Int Med.)Effects of subacute dietary salt intake and acute volume expansion on diastolic function in young normotensive individuals (European Heart Journal) New to Nutrition Diva? Check out our special Spotify playlist for a collection of the best episodes curated by our team and Monica herself! We've also curated some great play