An Experiment with Death

I’m reading a lot about death right now.

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Photo by Mikes Photos on Pexels.com

Not for any deep reason- I haven’t experienced any loss, I don’t have any kind of illness, I just realized how little I’ve thought about death. There are some people who could argue that I don’t really have to worry about it and that’s okay, but I realized it’s better the devil you know rather than the one you don’t. It’s a personal thing- I just want to understand, to know more, especially because death and food go together.

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Photo by Pineapple Supply Co. on Pexels.com

There are stereotypes everywhere of casseroles and comfort foods during wakes and following funerals, deciding to stop eating, and how closely food is tied to our health. Almost anywhere you turn, there’s books about how to live longer, subvert disease, all through using the “power of nutrition”. 

But what is death and why are we so scared of it?

Learning about the things we know little about is a good way to broaden horizons, become more empathetic, and live in a way that seems more intentional than just letting information come to us in ways that just passively allow us to get an understanding of someone’s moment in time- through a quick post, a photo, a tweet, or a book, but I want to get a good idea of what the Western idea of ‘death’ tends towards.

I’ll be documenting my ideas here for sure in between internship posts, share what I’m reading, as well as field any comments, recommendations, or anything of the kind that I get via email or comment or social media.

Especially if you have any recommendations about readings, ideas, podcasts, about the link between food, death, and grief. A lot of the reads I have stocked up are more about death in general (right now I’m reading Natural Causes by Barbara Ehrenreich) and would love more ideas.

I definitely want to hear from you guys about this from you guys. What was an experience with death that shaped you?

March & April Reading Round-Up!

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It’s been an interesting two months over here at Center Stage Nutrition. I’ve been losing time between work, celebrating matching (yay!), and actually trying to leave my house every now and again that advertising my blog has fallen by the wayside.

I’m actually not too sure how to feel about it. For a while, I’ve had other topics I’ve really wanted to write about, but haven’t really felt like I could write them here since I write a lot about teen health and wellness. Part of me wonders if I should open up my niche just a little bit while I go through my master’s program and internship, letting you guys see the process of an “RD2B” and figuring out what I want to do.

The other part of me is scared, for no good reason, about changing everything around. Maybe it is the idea of change. I’m still Em, I’m still writing here and interacting with you guys, but maybe the teen stuff can wait.

We’ll have to see!

My laptop randomly died last week (another shout out to my Nutrition Writer’s group, who was patient while I panicked during the meeting) so my content calendar is going to be off for a while. I thought I would do another reading round up post.

Books!

I’ve been on a self-help book kick lately, so I read:

How People Grow: What the Bible teaches us about personal growth 

And

Boundaries in Dating

You can read my review of Boundaries in Dating here, and I would recommend How People Grow for anyone who works with people. Even if you’re not particularly religious but go to church and pray sometimes, Grow is a great resource on how humans need support. Cloud and Townstead are Christian counselors, so their books have a great mix of psychology and theology.

I’m also currently reading When Breath Becomes Air, but I’m taking breaks because I learned my lesson after reading The Bright Hour: reading dying people’s memoirs needs to be a slow process so I don’t overwhelm myself with emotion.

Blog posts!

I’m tall and not middle aged, but I have worn heels in the past. So seeing Midlife Drama in Pyjamas post “Is this all worth it just to not be short?!” made me laugh. 

As always, Bite My Words with some wisdom regarding a new study done on how to get kids to eat more greens. 

This is also a great example of how studies are capable of being fallible and the importance of critically reading new research.

The Individuator wrote an interesting post about authenticity and speaking their mind to those who asked. What are your thoughts on this kind of openness?  As I get more comfortable to my coworkers I find I can be more of myself around them, but still tend to shut off. What about you?

Dances with Fat wrote a great piece about that new Amy Schumer movie called I Feel Pretty. 

(You can read the full article here)

My friend Jenna, who founded the Nutrition Writer’s Group, wrote a book review on the Bad Food Bible, and if you’re eyeing a new book to read, give Jenna’s review a look to see if you should pick up a copy of BFB!

That’s all from me today. As always, do your homework, eat a vegetable, and don’t forget to smile at someone today. See you soon!

 

Teen athletes need more protein

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I wasn’t a school athlete. I was one of those ‘too cool for school (sports)’ theatre kids who never really understood the hype of a home football game, or lacrosse game if your town is anything like mine.

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Yeah, I’m not kidding, we have a lacrosse team. And before you ask, I have no idea what lacrosse really is except tall sticks with nets on top that’s KIND of like Quidditch but there are no broomsticks involved. I did like running, but I wasn’t on cross country, and I didn’t start lifting until my senior year of high school.

So it might not be a surprise when I say that my knowledge of sports nutrition comes more from an angle as an adult who’s trying to fuel her workouts, who looked into the difference between teen athlete nutrition and adult athlete nutrition. What do we know already?

  • Teens are growing rapidly in a way like when they were babies, which burns calories
  • Moving around burns calories
  • Teens like to eat (as they should, food is awesome)

So what does this mean?

Teen athletes need a lot of calories, especially…(drum roll please) PROTEIN!

Yes, protein, the magical macronutrient we’ve covered in the past. Let’s look more in depth on how to fuel your teen athlete:

how much protein does my teen need?

Eatright.org currently recommends .5-.8g/kg of your teen’s bodyweight. Since they exercise more than teens who are just sedentary, try to aim more for .8-1g/kg body weight.

Teen athletes are still growing, so we want to make sure they’re not just getting enough protein for their sport but for their growth as well! Protein doesn’t just help build muscles, but it makes red blood cells, white blood cells, and is used for hormones (which we know teens have a lot of!) and enzymes.

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Protein helps us enjoy a lot of the good things in life! 

Lots of people tell us that the US is protein-obsessed and takes in too much. Is that true?

Yes and no. So, yes, there is an idea that we eat way too much protein which can have negative health effects like kidney strain. But what we need to look at is the quantity and quality of the protein you’re getting.

In a vegan diet, protein is coming from soy meat products, tofu, seitan, tempeh, beans, lentils, nuts.

In a standard American diet (not Mediterranean or DASH focused), protein sources are often large servings of red meat, processed meat, or restaurant style portions of animal products. Not just meat, but cheese or dairy.

If your teen is vegan and paying attention to their protein, they’ll have no issues getting their protein amounts in daily. If your teen is not vegan, it’s better to get their protein from sources like chicken, fish, eggs, nut butters, and dairy rather than red meat.

Another source of worry when it comes to protein intake is supplements.

While teens  can use protein shakes for various reasons- building muscle (“bulking”), losing weight (“cutting”), 1 scoop of vegan protein powder can offer about 20g of protein.

So while these can be really helpful when it comes to athletes, it still should be treated like other protein sources- rather than something on it’s own. Most protein powders, especially vegan powders, are safe for consumption. One place I like to go is truenutition.com and make a custom blend of soy, rice, hemp, pumpkin protein. Chocolate flavor of course!

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Mine rarely looks this good…

Fueling your athlete’s practices and games are important not just for performance but for growth  and muscle repair.

Notice how eatright’s source mentions around 3,000 calories? Don’t let that number scare you. Remember, calories are not morality currency where the more you take in, the less humane you are. They’re just the way your body takes in energy to use for the things you love to do.

And it’s important you let your teen know their appetite is normal.

If your teen is an athlete, you do want to make sure these calories are full of fruits, veggies, complex carbs, and our friend protein.

So let’s say your teen is 160lb. How much protein do they need?

160/2.2= 72kg. If they’re an athlete, let’s say they’re aiming for .9g, so:

72/.9= 80 grams of protein a day at least.

There has been a new study in sports science where they upped the protein requirement for muscle building, which I’ll write more about soon, but wanted to share it here for my fellow study nerds!

What do you think? Share some of your favorite after-practice snacks below!

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Introduction to Sleep Health!

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Sleep is the secret weapon in living a healthy life.

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Pexels never lets me down with stock photos

Before you click away, here’s a couple facts to consider:

  • According to the Sleep Foundation, sleep is important to help keep our appetite in check and gives you energy to exercise
  • In a study regarding adolescent mental health and lack of sleep:
    • 46% teens had a low depressive mood score
    • 27% having a moderate
    • 17% having a high depressive mood score.
    • Teens with the higher score were more likely to have sleeping habits that included staying up later, having issues falling asleep, or other sleep problems.

A lack of sleep can cause drowsiness behind the wheel, illness, and irritability.

Other studies from the CDC talk about how sleep can affect chronic illness, including an interesting link between sleep and diabetes. Did you know that getting proper rest helps your sugar metabolism work properly? How cool is that!

Improving your Sleep Health 

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It’s calling for you…

When you’re thinking about ways you want to improve your health this year, aim for getting a proper amount of sleep or working towards getting at least eight hours if you’re a teenager, and between 6-8 if you’re an adult.

The Sleep Foundation recommends keeping a Sleep Diary, which is something I’ve never heard of before! A sleep diary has you log:

  • The time you went to bed
  • Your last caffeinated drink and when
  • How you felt throughout the day
  • Whether you worked out or not

And I just might try one!

Lately, I’ve been trying to work towards a goal of waking up at 5am every day except for Saturday and Sunday. One of my favorite parts of my routine is to wake up early and read while I drink my coffee. Waking up early means I don’t have to scramble off to the gym right when I guzzle down my coffee. Rather, I can enjoy my time and stay present.

How do we fall asleep?

Our body produces a hormone called melatonin that works with what’s called our “circadian rhythm”, our brain’s recognition that the sun is going down and it’s time to sleep.

This is why it’s recommended for you to download apps that filter out the blue light that comes from our screens. The blue light mimics sunlight, which to our brains says “stay awake! There’s still time to do stuff!”

So when we have our screens on late at night, our body’s natural rhythm to start releasing melatonin gets agitated. Which can lead to you lying awake, wondering why you can’t sleep!

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I’ve also heard not sleeping on raw hay helps with sleeping better…

2 Apps I really recommend are:

  • Twilight (phone)
  • lux (Google Chrome)

Which put a filter onto your screen when night time rolls around, so you have no problem snoozing later!

Lesson Learned 

I remember when I went to go see the midnight premiere of the Hunger Games on a school night. High school was a nightmare the next day and I was so tired, I could barely remember what happened.

‘You were really grumpy’ one of my friends told me the next day. Who wouldn’t be? Studies have shown that sleep makes you more irritable and prone to illness.

If the illness part surprises you, think about the last time you’ve been unable to sleep: maybe you had a couple long nights at work, something stressful going on, or you couldn’t get yourself into a routine. How long did it take for you to get sick?

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Achoo? Nasal drip? We may never know

When it comes to establishing healthy sleep habits, set a routine. Figure out what times work best for you to turn off your computer and phone, and when you naturally head to bed. Try to wake up at the same time every day so your body gets used to knowing when it needs to sleep and when it should be awake. The Sleep Foundation recommends even doing this on weekends, so you don’t jar your body when Monday comes around.

You don’t have to wake up at 5am every week- you can wake up later on the weekends, so long as it’s consistent!

What do you use to help fall asleep? Are you already on your A-game when it comes to sleep health? Or are you like me and starting to take better care of your sleep health? Let me know in the comments below!

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Buffness Not Required: Protein Basics

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Protein – the macro, the myth, the legend.

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Probably thinking about protein

It’s elusive. It’s confusing. It’s something your mother worries about when you mention that your teen wants to try being vegan.

It’s everywhere. Protein powders, protein bars, protein cookies, protein gummies- yes, they exist, and I still gag just remembering the taste.

If the idea of protein has you quickly trying to procrastinate your thoughts about the mysterious macronutrient, don’t worry. You’re not alone. Protein can be really tricky and it doesn’t help that there are a bunch of stories warning you about the dangers of too much protein, too much protein, or looking at protein funny.

Let’s look at this modern-day mystery piece by piece:

What is protein?

Protein is what’s called a macronutrient- meaning, it’s a big thing made from lots of little things. Those little things, amino acids, help build up muscle and can be used as energy when needed. Amino acids in the body go through wear and tear as we move, exercise, and even just exist. We eat protein so our body can toss out the old amino acids and replace it with delicious, shiny new ones.

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Amino acids are the “building blocks” of protein

If you lift weights, it’s especially important to keep your protein consistent so your muscles can grow and become strong.

Protein does NOT mean only meat and dairy. It just means the macronutrient- protein is found in almost all foods in some way or another- and there are plenty non-animal sources of protein like beans, lentils, soy milk, hummus, chickpeas, and meat free substitutes.

Why do I need it?

We spoke previously about how our body breaks down amino acids over time and gets rid of them, taking in new amino acids to keep our muscles in tip top shape. Protein is so much more than a one-trick pony, and has more to offer than just the lego-like ability to build us up and make us look buff.

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so buff.

Protein also acts as something that keeps us full much longer than simple carbs. Time how long it takes for you to get hungry after eating a beans & rice dish vs. just a jelly sandwich with white bread. The beans and rice dish will keep you fuller for longer and with the sandwich…I give it about five minutes (but I MIGHT be speaking from personal experience there).

If you’re a fellow ADHDer, protein is an important tool in ways we can help our brain stay constant through the day. Simple carbs give everyone (not just people with ADHD) a dopamine hit.

It’s the lack of this feel good hormone dopamine that experts believe is the cause of ADHD. So when our brain gets a boost of joy from dopamine, something our body already lacks, it makes us want a little more. And a little more. Eventually we crash.

Protein helps us avoid this consequence by making us feel fuller for longer and less likely to reach for simple carbs.

Sounds great! Where do I get this ‘protein’?

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Photo by it’s me neosiam from Pexels https://www.pexels.com/photo/asian-food-beans-cuisine-culture-618491/

Even if you aren’t vegetarian or vegan, there’s something to be said about plant-based proteins. Foods like:

  • Beans
  • Lentils
  • Chickpeas
  • Quinoa

All have benefits beyond their protein. They all have:

  • Vitamins
  • Minerals
  • Fiber (everyone’s best friend. Stay tuned to Center Stage to find out why!)

And can be prepped quickly. Soak dry beans, lentils, and chickpeas over night and you just have to boil them for about 20-30 minutes. You can stick the soaked proteins into a crockpot with some water or broth and leave it on low throughout the day. Or buy them canned and give them a quick rinse through then serve! The possibilities are endless!

For snacks, pack some peanut butter and fruit, or trail mix, or some almonds for a grab and go option. If you like animal products you can grab some cheese, cottage cheese, or yogurt.

Protein powders are a good way to supplement your protein intake if you wake up and don’t feel like eating, or you get home from work and want something but don’t feel like prepping. Whey is the best for a pre or post workout treat, and casein is better for a snack, as casein is slower to break down in our body than whey.

You can also buy vegan protein powder, here are two brands I use for my needs:

MRM Veggie Elite from Amazon

TrueNutrition.com is GREAT- for those on a budget and off. You can make custom blends of vegan proteins you like and choose the flavor, as well as boost it with any add ons you might need.

How often should I have protein?

It’s a good idea that if you’re going to have a meal, you should include a source of protein. I would use an online macro calculator to help you find out how much protein you need in a day then divide it by the number of meals you have a day. I also strongly advise seeing a registered dietitian as well.

Protein is helpful for people with ADHD to regulate their cravings and help keep them from refined sugar. On top of that, it’s a great way to feel full and help build muscle!

What’s your favorite way to get protein? Any recipes I should try? Let me know in the comments below and I’ll add it to my Pinterest!

See ya soon, beans!

Join the ensemble and use the hashtag #centerstageensemble on Twitter, Instagram, and Facebook!

note: All photos in this blog were from pexel.com, with credit given as dictated by the photographer’s request on the website.

7 Reasons to Read The Hungry Brain by Dr. Stephan J. Guyenet

Dr. Stephan Guyenet has quickly become one of my “follow forevers” in the world of nutrition research and he should be one of yours, too.

His debut book, The Hungry Brain: Outsmarting the instincts that make us overeat, was an amazing read that I’ve added to my nutrition lover starter kit shelf on Goodreads. And my shelf for parents looking to improve their child’s nutrition .

You can find a copy to buy from his website, which I’ve linked here.

I seriously enjoyed reading his book and I can only hope that Dr. Guyenet writes more, as his book was one of the best nutrition books I’ve ever read.

Here are my top 7 reasons as to why you should read this book immediately:

  1. Easy to understand
  2. Guyenet’s informal, but educational, tone
  3. Brain science!
  4. Integration to any eating style
  5. No stakes in the game
  6. Covers all aspects of what can cause overeating
  7. No blame game

That’s the quick list of the seven. If those quick points didn’t sell you, we’ll look at each in detail!

Easy to understand

Dr. Guyenet’s book isn’t full of jargon that only the most “learned” scientists can follow. There’s science, yes, but it’s all explained in a way that someone who isn’t involved in science will have no problem following it, and it will also keep the scientific reader engaged.

The best teachers are able to break down science into metaphors, laymen’s terms, and can manipulate the vocabulary in a way that makes science accessible while still remaining accurate; which is a definite strength of this book.

Informal, but educational tone

Dr. Guyenet does not talk down to his readers. He writes in a way that breaks down this awesome groundbreaking research for everyone to understand.

When I was reading Hungry Brain at my favorite coffee shop downtown, it felt like the PERFECT setting to read this book. It’s almost like you’re meeting a friend who’s catching you up on all the interesting things they’ve been working on since you saw them last.

Brain science!

A book with the title The Hungry Brain would be worthless if it didn’t have anything to do with the brain!

Eating is so much more mental than we might believe. You see diet ads everywhere that blame “cravings” and say a food’s “bad” but there’s is so much better! Trick your brain into eating something healthy even when you’re craving something unhealthy!

But…what does that mean for us? Why do our brains tend to lean more towards certain kinds of foods over others? You can find the answers to all that in more in Hungry Brain

Integration to any eating style

While Hungry Brain touches on the causes of overeating and weight gain, this book can translate well into the philosophy behind intuitive eating. Intuitive eating, the belief of listening to your hunger cues and honoring your cravings, is only strengthened by the ideas presented in Guyenet’s book.  

An understanding of why you might be craving a certain food, whether you need it or want it, can be made clearer after reading Brain. Is it the high fat content? Do you just want it? In my opinion, Brain can help someone who eats mindfully or intuitively to better serve their body and brain with healthy food options.

It also translates well to other eating philosophies, like veganism, paleo, IIFYM, you name it. Guyenet doesn’t “push” a certain diet plan, which leads to point five.

No stakes in the game.

Remember my previous post about media muck and how we learned how to determine if a nutrition article is worth paying attention to? Guyenet’s book fits the definition of something worth paying attention to.

At the end of a lot of nutrition books you can see people selling their nutrition programs or exercise programs, or worse, their book reads like a long advertisement for their nutrition program.

Guyenet just explains how the brain drives what you eat, and at the end gives a few pieces of advice to set you on the path of reducing processed food intake and paying attention to what you eat. You can tell this was written to relay information, not just sell a program.

Covers all aspects of overeating

Food companies aren’t depicted as villains furiously twirling their moustaches while they tie your eating habits to the train tracks, rather, Guyenet covers emotional eating and impulsivity and how those work to drive your food cravings. It covers what’s called the “physiology” of the body and how our outside world affects what our brain does.

You’re getting a pretty darn good overview of every reason someone might overeat or have issues controlling their appetite.

No blame game

At no point is the finger pointed to the reader. Guyenet lays down the science and lets you make up your mind about how to feel about it. You’re taught that this is how the brain works, this is where something can have a hiccup and cause over eating, and you’re told how it can be reversed.

You are given autonomy, treated as an equal, and given tools for success- whatever you may define that is. Overall, Guyenet’s book was an amazing read and I look forward to using it as a reference in my studies and practice.

Want to talk more about the book? Did you love it, like it, found yourself not being too fond of it? What did you like the most?

Tweet me, message me on Facebook, use the hashtag #centerstagecoffeebeans on Instagram, or snap me a question!

How Just 10 Minutes Can Help Your Health Long-Term

School’s back in session and I’m sure you guys are missing out on summer; at least I know I am. I think the one thing I miss is how often I was up and about rather than sitting down indoors, either in class or studying.

How many of you guys take the bus to school? Or do you walk? Bike? Hitch a ride, drive? Then add the 7-8 hours you have of sitting in class. Add together the time after school you spend sitting down, and then your average sleep time.

What’s the total amount?

Think about how long ago it was since you stood up and just walked around. If you feel like getting up now that I’ve mentioned it, go for it! Even if you just do a walking lap around your house, you’re doing your body a lot of good.

Maybe you’re a bit nerdy like me and saw that NPR posted a news story about the dangers of sitting for long periods of time. 

What’s the big deal? You might be asking. That’s for baby boomers.

Well, yeah, but sitting for long periods of time is still bad for you even right now.

There is some good news: You can build up a good habit now at your age and keep it going your whole life.

Here’s a study I found when researching this article. Notice how the girls in the study were even wheeled to the bathroom and back so as to not move? That’s dedication.

The study has setbacks- there were only nine participants and they were all girls with a relatively low BMI, but we can still use this as a model for how a little bit of movement affects the body.  Even just a ten minute stretch at the hour mark provided an increase in blood flow. The research shows that while we can’t tell what the long-term results might be, there’s still the benefit of the increased blood flow.

What would this look like on a weekend, or when you don’t have school for a long bit of time (Winter break…here’s looking at you! Anyone else counting down?):

  • Taking your dog out for a walk
  • Stretching or doing yoga for 20 minutes
  • Gardening (weather permitting)
  • Walking to the coffee shop with a friend rather than getting a ride
  • Walking around a mall for an afternoon with a friend

An increased blood flow can help bring your blood back up to your torso, where it can get filtered via the kidneys, and re-oxygenated by the lungs. And who doesn’t want healthier blood?

Getting up about once an hour, even just for ten minutes of stretching or walking, can help improve general health alongside working out at least 3x/week. We get our blood pumping and filtered, and we can also take that bathroom break we’ve been planning on since we started our Netflix binge.

Now, if you’ll excuse me, I have three episodes left in the new season of House of Cards

Any questions?

Don’t hesitate to reach out to me via Facebook, Twitter, Instagram, or even Snapchat! Use the hashtag #centerstagenutrition to show me ways you got moving this week!

What are your favorite ways to stay active? Let me know in the comments below!

Talk to you soon!

Em

Making Sense of Media Muck

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Hey y’all!

Let’s talk about the bond between nutrition science/research and the media.

Why? Good question. It’s because everywhere you go there’s someone writing about how one kind of food is great, the other is bad, etc. It can get really confusing, right?

If you’re neither a nutrition professional/student or a media person, you’ve been caught in the crossfires of nutrition and media every time a new study has been posted.

While it seems like the ammo is only clickbait titles and the same articles on your newsfeed time and again from the same couple big media sources, the ammunition really is faulty advice at best from people who aren’t well read in nutrition research.

It can get confusing for someone who doesn’t study this kind of stuff for a living to sort through. Luckily, it’s easy to learn how to pick up on the “faulty” nutrition articles that are out there.

Let’s start with a hard truth.

There’s no “selling point” for media outlets in saying that food isn’t inherently good or bad, or everything in the right amounts is fine, but consumers are more likely to click if an article promises a get-rich-quick scheme to be healthy or the doomsday headline that all carbs will lead you to a life of heart disease and misery.

 

Plus it’s easier to assign morality to food than launch into the grey area of  “moderation”- that’s left for dietitians and I think we do a pretty good job. No bias, though.

Are you in the same boat as Buster right now? Why would someone lie about something as important as nutrition, right?

Everyone from Washington Post to Buzzfeed has people covering nutrition studies and the most recent one is the PURE study. You’ve definitely heard of it in some way or another recently on your newsfeeds.

Some zingers of a headline include:

  • “PURE Shakes Up Nutrition Field: Finds High Fat Beneficial” (Medscape)
  • “Huge new study casts doubt on conventional wisdom about fat and carbs” (Statnews)
  • “A Lot Fat diet might kill you, new study finds” (Diet Doctor)

What are some common themes you see in those headlines? Doom and gloom, right?

Here’s an insider tip: the PURE study didn’t really rattle Registered Dietitians in the way the media seems to think. And not just because most of the RDs I’ve met are really chill people.

In fact, here are a few articles that are written by doctors and RDs breaking down the study! I’m not at the point where I feel I could summarize it, so here are some sources I look to:

  • New Nutrition Study Changes Nothing from The Atlantic
    • Favorite quote is: “Eating in ways that are good for our bodies isn’t conceptually complicated. It’s complicated by money and time and access—but eating based on scientific findings is not”
  • NutritionWonk’s blog post (Also, her blog is amazing in general. Recommend x100)
  • The Rooted Project’s infographic for my visual learners

If you look into the Atlantic article I shared and remember what we talked about a bit earlier in the blog post, you can understand why sensationalist headlines “sell” better than ones that say more chill things like “Nutrition study changes nothing”.

The idea that everything we knew is being turned on it’s head reads as more exciting. It pulls our attention to it and causes us to want to read more. After all, everyone has some knowledge that food becomes energy and nutrition/food matters. Now the readers, you guys, get the promise of “insider info”. Unfortunately, sensationalist articles tend to be incorrect in one way or another.

Now, why is that?

Look at the authors of the articles I shared for you guys to read.

They’re written by experts in the field, who do this kind of stuff (breaking down research) for a living. They’re open and honest about the study and make it easy for you to find the study to read for yourself and provide further reading. They’re not trying to sell their books, services, or products. Just plain honesty.

When you’re browsing social media, these are the places to go when reading an article about any kind of science. You don’t see a biologist writing about physics. Trust the sources written by nutrition professionals.

Conventional nutrition advice leans more towards moderation than it does extremism.

NutritionWonk, Nutrevolve, and Yoni Friedoff are the places I go most often for help when reading research regarding nutrition. You can always branch off from there to find more places to read about it, or if you stay tuned, we’ll cover how to read nutrition research on this blog in the coming weeks.

Which, along with reading and researching on your own, also helps you determine legitimate sources of nutrition news for yourself.

Much love,

Em