Signs You May Need More Protein

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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Fructose: Friend or Foe?

by Melissa Diane Smith

Most of us get too much of this sugar, which is found in sweeteners and fruit. This can lead to bitter health consequences

apricots

Ask the Nutritionist

Q: I have been told that fructose is a healthy sweetener and that even people with diabetes should use it. I’ve also been told that some people are dramatically limiting fructose intake to reverse disease processes and protect health. What’s the deal? —Nancy S., Wichita, Kan.

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Say Goodbye to the Low-Fat Diet!

by Melissa Diane Smith

Are you still hanging onto the notion that a low-fat diet is the ticket to weight loss? If so, it’s time for a change.

Q: I have repeatedly avoided fat in my diet to try to control my weight. Unfortunately, I am hungrier and heavier than ever, and I have also developed dry, wrinkly skin, thyroid issues, depression, constipation, and inflamed, achy joints. I am completely rethinking the low-fat strategy, but I get queasy after a fatty meal and don’t think I digest fat well. Can you give me the real scoop on the relationship between fats, weight loss, digestion, and health?  —Megan S., Sacramento

butter-cubeA:    You’re on the right track to be rethinking the low-fat strategy! Low-fat guidelines were recommended to all Americans in 1977, and many
nutrition organizations continue to advocate a low-fat diet. But that advice has led people astray into a heavier and sicker state than ever.

The research is not there to support a low-fat diet for long-term weight loss, and a low-fat diet appears to have little to no effect on cardiovascular disease in the long term. In fact, the sheer lack of research supporting a low-fat diet is so strong that a 2014 Time magazine cover story deemed the low-fat diet a failed experiment.

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Like One of My Books? Try Another

bookCovers2

by Melissa Diane Smith

In this age of instant access to information, it’s ironic that I sometimes run into people who say they love one of my books, but aren’t aware of, or haven’t read, any of the others. It’s time to connect the dots between my four main books—Syndrome X, Going Against the Grain, Gluten Free Throughout the Year, and Going Against GMOs—and let you know how reading all of them can give you a thorough understanding of the spectrum of nutrition-related health issues that affect Americans today. I’m so confident that reading even one of my books you haven’t read before will give you knowledge that improves your health, that I’m giving you extra incentive to do just that: Click here to learn how you can get a discount on counseling or coaching with me if you buy any one of these books through February 18, 2015.

Click here to go to my Amazon Author page.

If you aren’t familiar with my main books, here’s a rundown:

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Make No Mistake

Below is a reprint from a question Melissa answered in Better Nutrition magazine.

Q: What is the most common mistake people make on the gluten-free diet?

A: For people who are just beginning the gluten-free diet as well as those who have been on the diet a long time, the biggest mistake they make is over-relying on manufactured processed foods instead of eating naturally gluten-free whole foods such as vegetables and fruits.

Highly processed “gluten-free” food products set people up for health problems in three different ways. The first way is, ironically, by those products sometimes being contaminated with unwanted gluten. Even though gluten-free grains and and flours are naturally gluten free, these foods are often processed in the same facilities – and with the same equipment – as the gluten grains wheat, rye, and barley, where they can inadvertently pick up gluten.

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Gluten-Free and Healthy?
Many Times the Answer is No

by Melissa Diane Smith

This article is based on a presentation I gave to the Southern Arizona Celiac Support group entitled “It’s Gluten Free, but Is It Healthy?” in January.

The gluten-free diet is one of the most talked-about and followed diets these days for good reason: It’s the nutritional answer for the growing number of people who realize they are gluten sensitive. It’s the best example we have of food as our best medicine. The vast majority of people who are gluten sensitive have experienced the amazing feeling of having longstanding bothersome or even debilitating symptoms dramatically improve or completely go away when they eliminate gluten from their diet.

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Going Against the Grain of What You Think You Know About Nutrition

If you’re a little confused about nutrition, you have a right to be: Much of what we’ve been told about nutrition is just plain wrong. I plan to set the record straight in my author talk, “Going Against the Grain of What You Think You Know About Nutrition,” at 3:00 p.m. on Saturday, May 12, 2012, at the Joel D. Valdez Main Library, 101 N. Stone Ave., in Tucson, Arizona.

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