Though some people eat too much protein, others, especially many women, eat too little. Be aware of the following signs, conditions, and stages of life that signal that you may need more protein than you’re currently eating.

You frequently crave sweet or starchy foods. Protein is a slow-burning fuel that steadies blood-sugar levels and helps keep energy levels steady, making you far less apt to crave quick-fix carbohydrates such as grain products and sweet foods and drinks.

You have cardiovascular or diabetes risk factors. High-protein diets have a stabilizing effect on blood sugar. This leads to beneficial changes in a wide range of metabolic, cardiovascular, and inflammatory markers, from insulin sensitivity to cholesterol and triglycerides to C-reactive protein.

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Avoid the carbs with these ready-to-eat, GMO-free, stabilizing snack options

Ask The Nutritionist

by Melissa Diane Smith

Q: I’m a recovering carb addict who does well if I eat a low-carb diet and if I eat adequate, good-quality animal protein throughout the day. Because of my work schedule, I often don’t have time to cook, which means I don’t have enough ready-made meat that’s handy to eat. Unfortunately, most easy-to-grab natural protein snacks, such as beef jerky, are sweetened with sweeteners or dried fruits (which can prompt cravings and bingeing!) or they have ingredients such as soy sauce that I can’t tolerate. Do you have any suggestions of no-fuss, unsweetened, “clean” sources of animal protein that can help me?

—Victoria M., Hartford, Conn.

A: I sure do, and many of them happen to be products that are either new to the market or that will be introduced in the next few months. So eating quality protein on the run is about to get a whole lot easier than it used to be. Here are a few to be on the lookout for:

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by Melissa Diane Smith, author of Going Against the Grain

Novak Djokovic, who has credited a gluten-free diet he adopted five years ago with dramatically improving his health and tennis performance to become the number one tennis player in the world, just won a career Grand Slam. By winning the French Open in Roland Garros in France, he is only the third man to win four consecutive major titles and the first man in nearly a half-century to hold all four major championships simultaneously.

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The Chalkboard Mag just named my Going Against the Grain book to its list of its 12 favorite holistic nutrition books to include in your wellness library of reliable resources. “These are your classics, your forever reference bibles and tried-and-tested holistic essentials,” the magazine writes.

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by Melissa Diane Smith, author of Going Against GMOs

So many people have misunderstandings and questions about genetically modified foods, their risks, and how to avoid them that I’m offering a special promotion through March 13, 2016: Buy a copy of Going Against GMOs (either as an eBook, paperback, or special edition paperback), forward your receipt to me at email hidden; JavaScript is required, and win a FREE 20-minute phone consultation with me! This offer was originally valid only for the first five people who took advantage of it, but I was late advertising the special to my newsletter subscribers, so I have decided to extend the offer to any readers who email me their receipts before March 13^th.

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Learn how to substitute starchy foods with satisfying low-carb veggies that pair well with hearty winter dishes

Ask The Nutritionist

by Melissa Diane Smith

Q: I ate too many baked goods, breads, and potatoes during the holidays and ended up gaining 15 pounds! I am more successful at losing weight when I cut back on carbs, but it’s easier for me to do this in the summer (when I just naturally crave salads and raw veggies). It’s freezing here in the winter, and all I want to eat are warm, hearty meals. Can you suggest a few satisfying low-carb vegetables that I can put on my winter menu?  —Sue M., Minneapolis

A: No matter what time of year it is, the general idea of cutting carbs to lose weight should be to replace grain products and starchy vegetables with lower-carb, non-starchy vegetables. Here are a few of my favorite low-carb foods to use as ingredients in wintertime meals.

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by Melissa Diane Smith

Have a healthy New Year’s nosh with these nutritious grain-free appetizers

An appetizer is a perfect starter to a meal, but a combination of the right appetizers can make a meal in itself. Especially if your holidays were filled with more food than you wanted—and your pants feel a little tighter than they used to—light, easy-to-make hors d’oeuvres are a great way to start the New Year. Try these ideas for back-to-basics, naturally gluten-free, real-food light bites.

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