‘Going Against the Grain for Health’ Presentation Sept. 20th at New
Natural Grocers in Tucson

NaturalGrocers-0920-memeby Melissa Diane Smith

I am delighted to be a featured speaker during the Grand Opening of the new Natural Grocers natural food supermarket at 5600 E. River Road in Tucson this month.

On Tuesday, September 20, 2016, at 6 p.m., I will present “Going Against the Grain for Health: How to Make Food Your Best Medicine.” In this presentation, I’ll cover the health troubles caused by refined grains, whole grains, gluten grains, and genetically modified ingredients hidden in grain-based foods, and explain how to use this information to lose unwanted weight, reverse disease processes, and revitalize health. I’ll also give my answers to common questions I receive, such as “was wheat always not good for us, or has it become worse for our health in recent years?” and answer any other questions that you have.

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Think Outside the Sandwich Bread

Ask the Nutritionist

by Melissa Diane Smith, author of Going Against the Grain

Saying goodbye to bread doesn’t have to mean giving up sandwiches.

Q: I maintain my weight and feel best when I avoid gluten and all grains. I don’t miss the taste of bread, but I do miss the convenience of making sandwiches for quick lunches, especially on hot summer days. Are there any grain-free substitutes that could help me fix easy-to-make “sandwiches”?

—Tamara R., Sacramento, Calif.

A: The short answer is: Yes! If you bake, try making grain-free tortillas or sliceable bread out of almond flour, ground flaxseeds, and/or coconut flour. If you don’t bake—or if you want a quicker alternative—think outside the box and get creative by using vegetables or fruit as alternatives for wraps and buns. These seven produce-based ideas can help you get started.

collard-green-wrap1. Lettuce wraps. For convenience and versatility, nothing beats using large lettuce leaves, such as romaine or Bibb, as tortilla or bread substitutes. Wrap burgers with them, or make BLT (bacon, lettuce, and tomato) “sandwiches,” taco lettuce wraps, fajita wraps, tuna salad wraps, or lettuce cups with Asian-based fillings.

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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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Going Against the Grain Named to a Top 12 List for Holistic Nutrition Books

GATG on ChalkboardmagThe 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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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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Low-Carb Winter Veggies

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

Spaghetti squashQ: 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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