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Nutrition Diva E-Books

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About Nutrition Zombies: Top 10 Myths That Refuse to Die

About Nutrition Diva's Grocery Store Survival Guide

About How to Win at Losing

Read an Excerpt

Read an Excerpt

Read an Excerpt

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References and Resources

Order A Copy

Order A Copy

References and Resources




 

 

Nutrition Diva's Secrets for a Healthy Diet

Join the Nutrition Diva Community

Contact Nutrition Diva

 


  

About Nutrition Zombies: Top 10 Myths That Refuse to Die

NEW!  Released January 24th, 2012

Licensed nutritionist and dedicated myth-buster, Monica Reinagel (aka theNutrition Diva), drives a stake through the heart of 10 persistent nutrition myths -- so that you can get on with the business of eating well and feeling fabulous.

Next time you get one of those emails from your mother warning that drinking ice water with meals causes stomach cancer, or your spinning instructor starts explaining the importance of a regular "cleanse," or your co-worker claims that today's fruits and vegetables are completely devoid of nutrients, you'll be armed with the actual facts.

Eating healthy isn't as difficult (or as joyless) as you've been led to believe. In this brief but fact-filled book, Monica sifts through the science and the silliness, separates food fact from food fiction, and offers her unique spin on the art of eating well.

Click here for information about Nutrition Diva (A.K.A. Nutrition Diva).


 

Order A Copy of Nutrition Zombies: Top 10 Myths That Refuse to Die

You can order a copy of Nutrition Zombies: Top 10 Myths That Refuse to Die in e-book or audio book form from these online retailers:

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Read an Excerpt from Nutrition Zombies: Top 10 Myths That Refuse to Die

Excerpt: Coffee Myths

References and Resources for Nutrition Zombies

 Following are citations for specific research studies mentioned in Nutrition Zombies as well as links to further reading and resources

Coffee is Bad for You

Cited and Supporting Research

Methylxanthines and benign proliferative epithelial disorders of the breast in women. Rohan TE, Cook MG, McMichael AJ. International Journal of Epidemiology 1989;18(3):626-33.
 
risk of breast cancer. Lubin F, Ron E.  Cancer Letters 1990;53(2-3):81-90. 
2208082.
 
caffeine consumption. Heyden S, Muhlbaier LH. Surgery 1984;96(3):479-84. PubMed PMID: 6474353.
 
Is caffeine consumption a risk factor for osteoporosis? Cooper C, Atkinson EJ, et al. Journal of Bone and Mineral Research 1992;7(4):465-71. PubMed PMID: 1609631.
 
Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Lovallo WR, Whitsett TL, et al. Psychosomatic Medicine 2005 Sep-Oct;67(5):734-9.
 
Coffee consumption and risk of coronary heart diseases: a meta-analysis of 21 prospective cohort studies. Wu JN, Ho SC, et al. International Journal of Cardiology 2009 Nov 12;137(3):216-25.
 
Sofi F, Conti AA, Gori AM, Eliana Luisi ML, Casini A, Abbate R, Gensini GF.
Coffee consumption and risk of coronary heart disease: a meta-analysis Nutrition, Metabolism, and Cardiovasc Diseases 2007;17(3):209-23.
 
Coffee consumption and risk of stroke: a dose-response meta-analysis of prospective studies. Larsson SC, Orsini N. American Journal of Epidemiology 2011 Nov 1;174(9):993-1001.
 
Additional Reading:
 
Fatigued by a Fake Disease” by Scott Gavura on ScienceBasedMedicine.com

Microwaving Destroys Nutrients

Cited and Supporting Research
 
Influence of cooking methods on antioxidant activity of vegetables. Jiménez-Monreal AM, García-Diz L, et al. Journal of Food Science 2009;74(3):H97-H103. PubMed PMID: 19397724.
 
Additional Reading
 
Microwave Myths by David Schardt, for Center for Science in the Public Interest 

We’re All Dehydrated

Cited and Supporting Research

The effect on hydration of two diets, one with and one without plain water. Grandjean AC, Reimers KJ, et al. Journal of the American College of Nutrition 2003;22(2):165-73. PubMed PMID: 12672713.
 
Caffeine ingestion and fluid balance: a review. Maughan RJ, Griffin J. Journal of Human Nutrition and Dietetics 2003;16(6):411-20. 
 
Additional Reading
 
Laying the Caffeine Dehydration Myth to Rest”, interview with Dr. Ann Grandjean on BeverageInstitute.org
 
What is Hyponatremia,” by Elizabeth Quinn for About.com

Juice is Good for Kids

Cited and Supporting Research
 
Fruit juice consumption by infants and children: a review Dennison BA. Journal of the American College of Nutrition 1996;15(5 Suppl):4S-11S.
 
Intake of fruit, vegetables, and fruit juices and risk of diabetes in women Bazzano LA, Li TY, et al. Diabetes Care 2008 ;31(7):1311-7
 

Whole Grains are Highly Nutritious

Cited and Supporting Research
 

Fruits and Vegetables Are Less Nutritious

Historical changes in the mineral content of fruits and vegetables Mayer, Anne-Marie. British Food Journal 1997; 99(6): 207 
 
Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999 Davis, DR, Epp, MD, et al. Journal of the American College of Nutrition 2004;  23(6): 669-682 

Sea Salt is Heart Healthy

Cited and Supporting Research
 
A population-based policy and systems change approach to prevent and control hypertension. Committee on Public Health Priorities to Reduce and Control Hypertension in the U.S. Population; Institute of Medicine National Academies. 2010. 
 
Projected effect of dietary salt reductions on future cardiovascular disease. Bibbins-Domingo K, Chertow GM, et al. New England Journal  of Medicine 2010;362:590-599. 
 
Population strategies to decrease sodium intake and the burden of cardiovascular disease in the United States, a cost-effectiveness analysis. Smith-Spangler CM, Juuaola JL, et al. Annals of Internal Medicine 2010; 20;152(8):481-7, W170-3.
 
Reducing the population burden of cardiovascular disease by reducing sodium intake. Dickinson BD, Havas S. Archives of Internal Medicine 2007;167:1460-1468. 

Gluten Free Diets are Healthier

Cited and Supporting Research
 
Barton SH, Murray JA. Celiac disease and autoimmunity in the gut and elsewhere. Gastroenterol Clin North Am. 2008;37:411–428
 
Celiac disease and obesity: need for nutritional follow-up after diagnosis. Valletta E, Fornaro M, et al. European Journal of Clinical Nutrition 2010;64(11):1371-2.

Food Combining

Cited and Supporting Research
 
Variety in a Meal Enhances Food Intake Rolls BJ, Rowe EA, et al. Physiology and Behavior 1981;26(2):215-21
 
 
Effects of Protein and Fat on Glycemic Response (Elham Moghaddam, et al. in Journal of Nutrition)
 
Additional Reading
 
Food Combining Myths Debunked (Glenn Cardwell for The Skeptic)
 

About Nutrition Diva's Grocery Store Survival Guide

NEW!  Released August 2nd, 2011

Previously published as part of Nutrition Diva’s Secrets for a Healthy Diet. Tired of trying to figure out whether processed food is all unhealthy or whether there are “healthier” option? Want to know which type of milk, or cereals, or meats are best so that food shopping is easier?

Millions of people already eat, look, and feel better thanks to popular podcast host and board-certified nutritionist Monica Reinagel. In her highly-anticipated grocery store guidebook she sorts through all the conflicting nutrition information out there—so you’ll know exactly what to shop for (and what to avoid) once and for all. Monica walks you through every aisle of the grocery store to answer questions such as: “Which organic foods are worth the extra cost?”

Click here for information about Monica Reinagel(A.K.A. Nutrition Diva).


 

Order A Copy of Nutrition Diva's Grocery Store Survival Guide

E-Book
You can order a copy of Nutrition Diva's Grocery Store Survival Guidein e-book form from these online retailers:

 


 

Read an Excerpt from Nutrition Diva's Grocery Store Survival Guide

Excerpt: Produce

 

 

About How to Win at Losing

NEW!  Released January 10th, 2012

Make this the last year that "losing weight" tops your list of New Year's Resolutions!

Licensed nutritionist and dedicated myth-buster Monica Reinagel (aka the Nutrition Diva) tackles the 10 biggest weight loss myths that keep you from achieving your goals.

Elaborate theories and complicated regimens sell books and magazines but they (obviously) don't offer a real solution. In this brief but empowering book, Monica sifts through the science and the silliness, separates food fact from food fiction, and reveals simple strategies that lead to lasting success.

Click here for information about Monica Reinagel (A.K.A. Nutrition Diva).


 

Order A Copy of How to Win at Losing

E-Book
You can order a copy of How to Win at Losingin e-book form from these online retailers:

 

Read an Excerpt from How to Win at Losing

Excerpt: Calories Don't Matter

 

References and Resources

Following are citations for specific research studies mentioned above as well as links to further reading and resources

Chapter 1 - Calories Don’t Matter

Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet.  Shai, Schwarzfuchs, et al. New England Journal of Medicine 2008; 359:229-241.  

Variety in a Meal Enhances Food Intake. Rolls, et al. Physiology and Behavior 1981; 25(2): 215-221.

Bottomless Bowls: Why Visual Cues May Influence Intake. Wansink, et al. Obesity Research 2005; 13(1):93-100.

Additional Reading

Hyperinsulinemia: Cause or Effect of Obesity?” by Stephen Guyenet, Whole Health Source Blog

Mindless Eating: Why We Eat More Than We Think, by Brian Wansink (Bantam Books, 2007)

Chapter 2 - Carbohydrates Make You Fat

Cited and Supporting Research

Protein intake and energy balance. Westerterp-Plantenga MS.  Regulatory Peptides 2008l149(1-3):67-9. 

Protein, weight management, and satiety.  Paddon-Jones D, Westman E, et al. American Journal of Clinical Nutrition 2008; 87(5):1558S-1561S.

Additional Reading

Good Calories, Bad Calories, by Gary Taubes (Knopf, 2007)

Good Calories, Bad Calories by Gary Taubes [A Review]” by George Bray, Obesity Reviews 2008; 9:251-263.

Chapter 4 - Fat-Burning Foods

Cited and Supporting Research

The effects of hedonically acceptable red pepper doses on thermogenesis and appetite. Ludy MJ, Mattes RD.  Physiology and Behavior 2011;102(3-4):251-8.  

Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. Maki KC, Reeves MS, et al.  Journal of Nutrition 2009;139(2):264-70.

Effect of green tea extract on obese women: a randomized, double-blind, placebo-controlled clinical trial. Hsu CH, Tsai TH, et al. Clinical Nutrition 2008 Jun;27(3):363-70.

Acetic acid upregulates the expression of genes for fatty acid oxidation enzymes in liver to suppress body fat accumulation. Kondo T, Kishi M, et al. Journal of Agricultural and Food Chemistry 2009; 57(13):5982-6.

Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Kondo T, Kishi M, Bioscience, Biotechnololgy and Biochemistry 2009;73(8):1837-43. 

Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Johnston CS, Kim CM, et al. Diabetes Care 2004 Jan;27(1):281-2.

Chapter 5 - Exercising Before Breakfast 

Cited and Supporting Research

Respiratory gas-exchange ratios during graded exercise in fed and fasted trained and untrained men.  Bergman, BC, Brooks, GA. Journal of Applied Physiology. 1999;86: 2.

Recovery energy expenditure for steady state exercise in runners and non-exercisers. Brehm, B.A., and Gutin, B. Medicine and Science in Sports and Exercise 1986:18: 205,

Further Reading

Burn Body Fat with Morning Aerobic Exercise, by Tom Venuto, HowtoBeFit.com

Chapter 6 - Eating Frequently 

Cited and Supporting Research

Metabolism and nutritional adaptation to altered intakes of energy substrates. James WP, McNeill G, et al. American Journal of Clinical Nutrition 1990;51(2):264-9. 

Eating frequency and energy regulation in free-living adults consuming self-selected diets. McCrory MA, Howarth NC, et al. Journal of Nutrition 2011;141(1):148-53. 

Further Reading

Eating more frequently does not speed your metabolism,” by Mike O’Donnell, theIFLife.com

Chapter 7 - Skipping Breakfast 

Cited and Supporting Research

Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. Farshchi HR, Taylor MA, Macdonald IA. American Journal of Clinical Nutrition 2005 Feb;81(2):388-96. 

Impact of breakfast on daily energy intake--an analysis of absolute versus relative breakfast calories. Schusdziarra V, Hausmann M, et al. Nutrition Journal 2011;10:5.

Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. Leidy HJ, Bossingham MJ, et al. British Journal of Nutrition 2009;101(6):798-803. 

National Weight Control Registry

Chapter 8 - Ice Water 

Cited and Supporting Research

Energy metabolism in humans at a lowered ambient temperature. Westerterp-Plantenga MS, van Marken Lichtenbelt WD, et al. European Journal of Clinical Nutrition 2002;56(4):288-96. 

Chapter 9 - Eating at Night 

Cited and Supporting Research

Chronobiological aspects of weight loss in obesity: effects of different meal timing regimens. Sensi S, Capani F. Chronobiology International 1987;4(2):251-61.

Influence of meal time on salivary circadian cortisol rhythms and weight loss in obese women. Nonino-Borges CB, Martins Borges R, et al. Nutrition 2007;23(5):385-91.

Chapter 10 - Dieting Works

Long-Term Persistence of Hormonal Adaptations to Weight Loss. Sumithran P, Prendergast, LA, et al. New England Journal of Medicine 2001; 365:1597-1604

More about Nutrition Diva's Secrets for a Healthy Diet

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Contact Nutrition Diva

Do you have a health concern? If so, submit your question to Nutrition Diva at feedback@quickanddirtytips.com. The volume of questions makes it impossible to answer each one individually, but your questions are used to select topics for podcast episodes and daily tips. Your comments or questions, in whole or in part, may also appear in an upcoming newsletter. You can also use the search bar at the top of this page to search the entire Quick and Dirty Tips website: there's a good chance your question has already been covered.

You can also submit your questions to Nutrition Diva on her Facebook page or on Twitter.
 

 

 

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