Every week, Monica Reinagel peels back the layers of nutrition news and research, answers listener questions, and helps you feel more confident about your food and nutrition choices.
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The truth about magnesium and muscle cramps
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Magnesium may or may not help prevent muscle cramps. Here’s why. References: Magnesium for muscle cramps | Cochrane An 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 …
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What really works to clean fresh produce? (Reissue)
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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 …
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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…
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What’s the link between diet and mental health?
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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: Ketogeni…
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Are these healthy foods too risky to eat?
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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 …
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What can sea moss do for your health?
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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 | Vo…
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Can you really be healthy at any size?
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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:…
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What’s the problem with seed oils?
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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) Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quicka…
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Are collagen supplements worth the money?
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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? Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 44…
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BONUS: Dirty Dozen - Much ado about nothing?
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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…
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What exactly are the advantages of eating seasonally?
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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) Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to…
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Turning down the food noise, with Dr. Nina Crowley
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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…
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BONUS: Dieting is not the answer for PCOS, but weight loss may still play a role
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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? I…
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How does sodium intake affect bone health?
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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…
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How much do you need to worry about getting too much niacin?
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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…
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BONUS: We need a better way to define ultra-processed food
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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 expos…
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Is it time to give plant-based burgers a second try?
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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) Nutrition Diva is hosted by…
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BONUS INTERVIEW: Fighting food insecurity
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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 graciou…
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How big a problem are microplastics?
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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…
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Should you be eating (way) more salt?
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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…
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Are powdered green supplements like AG1 worth the money?
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A closer look at health claims for a popular greens supplement. Plus, a new study links plant protein with healthy aging. Mentioned in this episode: AG1® Induces a Favorable Impact on Gut Microbial Structure and Functionality (MDPI) AG1® Increases Short-Chained Fatty Acid Production in the SHIME Model (MDPI) AG1® Demonstrates Superior Mineral Bioac…
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Some claim that drinking the milk of other animals—or drinking milk beyond infancy—is both unnatural and unhealthy. How do the arguments for and against consuming milk stack up? Related listening: Review of What the Health (Nutrition Diva #437) Does Dairy Weaken your bones (Nutrition Diva #269) Does Milk Increase Breast Cancer Risk? (Nutrition Diva…
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Some advice for those who want to help their friends and family eat healthier. And some tips for those just starting out on the healthy eating journey. Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443…
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Your burning nutrition questions answered
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A round up of listener questions on processed foods, plant-based meats, and how to make sure you’re getting the right amount of protein, carb, and fats. Related listening: Protein Density: How To Get More Protein for Fewer Calories (Nutrition Diva #483) How to Increase Fiber Without Overloading on Calories (Nutrition Diva #479) Mentioned in this ep…
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How to reduce your exposure to pesticides
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It's a good idea to minimize your exposure to pesticides. But you might be surprised to find out where they are (and aren't) lurking. Mentioned in this episode: Dietary Exposure to Pesticide Residues from Commodities Alleged to Contain the Highest Contamination Levels The Million Women Study Pesticide Use by Consumers (U.S. Fish and Wildlife Servic…
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Food is food. Medicine is medicine. We need both. Mentioned in this episode: Impact of Produce Prescriptions on Diet, Food Security, and Cardiometabolic Health Outcomes Effect of an Intensive Food-as-Medicine Program on Health and Health Care Use Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a n…
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Tips for Dryuary and beyond. Mentioned in this episode: New research on the risks and benefits of alcohol Rethinking drinking Substance Abuse and Mental Health Services Administration Alcohol Minimalist podcast Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to …
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You’d like to make some changes to your eating habits. What should you focus on first? Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Follow Nutrition Diva on Facebook and subscribe to the…
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Can the Yuka app guide you to healthier choices?
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Yuka is a popular food scanning app that provides ratings on the health impact of products. But how accurate and useful are its scores? Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Follo…
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A new treatment extends the life of fresh produce. But some worry about toxic effects. Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Follow Nutrition Diva on Facebook and subscribe to the…
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Do we need to refine our thinking about sugar and health?
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A new study finds that reducing your sugar intake doesn’t actually improve blood sugar control–unless you actually have diabetes. Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Follow Nutr…
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Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Follow Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find Monica's blog and other programs at …
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5 Ways to Save Yourself From Overeating This Thanksgiving
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Thanksgiving is this week; a time to gather with friends and family, be grateful for all we have, and stuff ourselves silly. Nonetheless, it’s no fun to push yourself away from the table and realize – too late! – that you’ve eaten to the point of discomfort. We'll help give you strategies that can help you enjoy this year’s feast without regrets. N…
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Dangers of Unplanned Eating (Reissue)
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Do you ever suspect that something is derailing your diet? In this episode we'll go over a significant yet often overlooked area of nutrition: unplanned eating. We also answer a listener question about mushrooms and FODMAPS. RELATED EPISODES What is the FODMAP diet? Beyond FODMAPs with Beth Rosen RD Nutrition Diva is hosted by Monica Reinagel, MS, …
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Is the recommended intake of calcium higher than it needs to be?
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Dairy is a relatively recent addition to the human diet. How did early humans get enough calcium to develop and maintain healthy bones? RESEARCH CITED Calcium in Evolutionary Perspective The roles of calcium and vitamin D in skeletal health: an evolutionary perspective Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available …
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How and where (and why!) mushrooms fit into a healthy eating pattern. Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Find Nutrition Diva on Facebook and Twitter, or subscribe to the newsletter for …
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What is the future of bariatric surgery?
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A new class of obesity medications is revolutionizing obesity care. Will this make bariatric surgery obsolete? Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Find Nutrition Diva on Facebook and Twi…
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How to build a better salad in 6 steps
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A big salad can be the healthiest meal of your day. But it’s also possible for salads to miss the mark. Here are six steps that will help you build the perfect salad. Mentioned: How to make a better vinaigrette Nutrition Diva is hosted by Monica Reinagel, MS, LDN. Transcripts are available at Simplecast. Have a nutrition question? Send an email to …
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Ozempic plateaus, muscle loss, and more
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Clearing up some confusion about the weight loss drugs. Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Find Nutrition Diva on Facebook and Twitter, or subscribe to the newsletter for more diet and …
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Does milk cause early puberty in kids?
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How do hormones in milk affect growth, puberty, and health? Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Find Nutrition Diva on Facebook and Twitter, or subscribe to the newsletter for more diet …
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The real reason personalized nutrition works
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Personalized nutrition works–but NOT for the reasons we think. This week, let’s take a look at dietary fads that claim to be tailored to your specific needs. Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-96…
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A provocative new study on ultra-processed foods
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Dr. Julie Hess joins the show to discuss a surprising proof-of-concept study that shows that processed foods may not be the villains we think of them as. Nutrition Diva is hosted by Monica Reinagel. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Find Nutrition Diva on Facebook and T…
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How to get calcium into your bones (and out of your arteries)
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High-dose calcium supplements have been linked to heart risks. Are calcium-fortified foods any better? Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Find Nutrition Diva on Facebook and Twitter, or…
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What the heck is mindful(ish) eating?
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We heard from so many people that you loved the interview with Junja Gjata and Dr. Eddie Phillips from the Food, We Need To Talk podcast. Monica, Junja, and Eddie actually continued their conversation over on the Food, We Need To Talk feed, so today, we're bringing you that episode in its entirety. And don't forget to pick up your copy of the Food,…
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Your diet isn’t as healthy as you think
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In all likelihood, you’re overestimating the quality of your diet. Here are a few tips for interrogating your nutritional blind spots. Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Find Nutrition …
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Creatine: not just for muscleheads?
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Creatine has a long history of use with bodybuilders. But new research suggests it may play a role in preserving cognitive function as well. Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Find Nutr…
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The common condition known as non-alcoholic fatty liver disease is being renamed. Here’s why. Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Find Nutrition Diva on Facebook and Twitter, or subscrib…
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Surprising study results undermine confidence in the MIND diet
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An important update on the MIND diet, a dietary pattern that has garnered attention for its potential to support brain health and reduce the risk of cognitive decline. Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail…
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Tapping into the many benefits of resistant starches
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Let's get up-to-date on resistant starches, a category of nutrients that appear to offer a variety of benefits across the body. Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Find Nutrition Diva on…
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Are we depleting the soil of crucial nutrients?
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Are fruits and vegetables getting less nutritious thanks to soil depletion? Let's take a look at some of the latest research. Nutrition Diva is hosted by Monica Reinagel. A transcript is available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206. Find Nutrition Diva on F…
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