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Richter revealed that certain functional mushrooms like shilajit can boost your energy. 'This ancient mineral-rich resin is packed with fulvic acid and trace minerals that help enhance mitochondrial energy production,' she explained. 'Basically, it helps your cells make energy more efficiently.'
Richter revealed that certain functional mushrooms like shilajit can boost your energy. 'This ancient mineral-rich resin is packed with fulvic acid and trace minerals that help enhance mitochondrial energy production,' she explained. 'Basically, it helps your cells make energy more efficiently.'
Richter revealed that certain functional mushrooms like shilajit can boost your energy. 'This ancient mineral-rich resin is packed with fulvic acid and trace minerals that help enhance mitochondrial energy production,' she explained. 'Basically, it helps your cells make energy more efficiently.'
Richter revealed that certain functional mushrooms like shilajit can boost your energy. 'This ancient mineral-rich resin is packed with fulvic acid and trace minerals that help enhance mitochondrial energy production,' she explained. 'Basically, it helps your cells make energy more efficiently.'
“From a functional nutrition standpoint, fats are not just a source of energy but essential for cellular repair, hormone production, brain function, and inflammation regulation. Whole-food sources of fat offer the greatest benefits because they come with additional nutrients that support the body’s ability to process and utilize fats efficiently,” Richter said.
“From a functional nutrition standpoint, fats are not just a source of energy but essential for cellular repair, hormone production, brain function, and inflammation regulation. Whole-food sources of fat offer the greatest benefits because they come with additional nutrients that support the body’s ability to process and utilize fats efficiently,” Richter said.
“From a functional nutrition standpoint, fats are not just a source of energy but essential for cellular repair, hormone production, brain function, and inflammation regulation. Whole-food sources of fat offer the greatest benefits because they come with additional nutrients that support the body’s ability to process and utilize fats efficiently,” Richter said.
For optimal results, she has also recommended a nutrient-rich diet, regular physical activity, effective stress management, quality sleep, strong social connections, and periodic fasting, which activates the body’s natural repair mechanisms, including autophagy.
Autophagy is a critical cellular process that removes damaged components and recycles them to support cellular renewal — it plays a key role in slowing aging, protecting against disease, and maintaining metabolic efficiency, according to Murphy Richter.
For optimal results, she has also recommended a nutrient-rich diet, regular physical activity, effective stress management, quality sleep, strong social connections, and periodic fasting, which activates the body’s natural repair mechanisms, including autophagy.
Autophagy is a critical cellular process that removes damaged components and recycles them to support cellular renewal — it plays a key role in slowing aging, protecting against disease, and maintaining metabolic efficiency, according to Murphy Richter.
For optimal results, she has also recommended a nutrient-rich diet, regular physical activity, effective stress management, quality sleep, strong social connections, and periodic fasting, which activates the body’s natural repair mechanisms, including autophagy.
Autophagy is a critical cellular process that removes damaged components and recycles them to support cellular renewal — it plays a key role in slowing aging, protecting against disease, and maintaining metabolic efficiency, according to Murphy Richter.
Serotonin is a hormone that helps our mental health, so you might assume that it’s produced in the brain. But actually, for the most part, this happy chemical starts its life in the gut, which is also, of course, where we digest our food. “About 90 percent of our body’s serotonin is produced in the gut, where it plays a role in digestion, mood regulation, and even immune function,” explains Richter. “This gut-brain connection—through the vagus nerve and microbiome—means that what we eat directly impacts how we feel.”
Serotonin is a hormone that helps our mental health, so you might assume that it’s produced in the brain. But actually, for the most part, this happy chemical starts its life in the gut, which is also, of course, where we digest our food. “About 90 percent of our body’s serotonin is produced in the gut, where it plays a role in digestion, mood regulation, and even immune function,” explains Richter. “This gut-brain connection—through the vagus nerve and microbiome—means that what we eat directly impacts how we feel.”
Serotonin is a hormone that helps our mental health, so you might assume that it’s produced in the brain. But actually, for the most part, this happy chemical starts its life in the gut, which is also, of course, where we digest our food. “About 90 percent of our body’s serotonin is produced in the gut, where it plays a role in digestion, mood regulation, and even immune function,” explains Richter. “This gut-brain connection—through the vagus nerve and microbiome—means that what we eat directly impacts how we feel.”
Dopamine is made from the amino acid L-tyrosine, found in foods like almonds, pumpkin seeds, and bananas," Richter says. But eating foods with L-tyrosine isn't enough. You also need co-factors like B vitamins, magnesium, and iron to convert the amino acid into dopamine efficiently, Richter explains.
Dopamine is made from the amino acid L-tyrosine, found in foods like almonds, pumpkin seeds, and bananas," Richter says. But eating foods with L-tyrosine isn't enough. You also need co-factors like B vitamins, magnesium, and iron to convert the amino acid into dopamine efficiently, Richter explains.
Dopamine is made from the amino acid L-tyrosine, found in foods like almonds, pumpkin seeds, and bananas," Richter says. But eating foods with L-tyrosine isn't enough. You also need co-factors like B vitamins, magnesium, and iron to convert the amino acid into dopamine efficiently, Richter explains.
Dopamine is made from the amino acid L-tyrosine, found in foods like almonds, pumpkin seeds, and bananas," Richter says. But eating foods with L-tyrosine isn't enough. You also need co-factors like B vitamins, magnesium, and iron to convert the amino acid into dopamine efficiently, Richter explains.
"Red Dye No. 3 has raised concerns for years, as it's been shown to cause cancer in animals at high doses," Richter says. With that in mind, the risk to humans remains heavily debated. "The main reason for the ban of Red Dye No. 3 is the suspected risk of cancer, particularly thyroid tumors identified in animal studies," Chapon explains. "In addition to the suspected risk of cancer, this dye is suspected of contributing to hyperactivity and behavioral disorders in children." The dye may also contribute to issues with testicular function and fertility.
"Red Dye No. 3 has raised concerns for years, as it's been shown to cause cancer in animals at high doses," Richter says. With that in mind, the risk to humans remains heavily debated. "The main reason for the ban of Red Dye No. 3 is the suspected risk of cancer, particularly thyroid tumors identified in animal studies," Chapon explains. "In addition to the suspected risk of cancer, this dye is suspected of contributing to hyperactivity and behavioral disorders in children." The dye may also contribute to issues with testicular function and fertility.
"Red Dye No. 3 has raised concerns for years, as it's been shown to cause cancer in animals at high doses," Richter says. With that in mind, the risk to humans remains heavily debated. "The main reason for the ban of Red Dye No. 3 is the suspected risk of cancer, particularly thyroid tumors identified in animal studies," Chapon explains. "In addition to the suspected risk of cancer, this dye is suspected of contributing to hyperactivity and behavioral disorders in children." The dye may also contribute to issues with testicular function and fertility.
"Red Dye No. 3 has raised concerns for years, as it's been shown to cause cancer in animals at high doses," Richter says. With that in mind, the risk to humans remains heavily debated. "The main reason for the ban of Red Dye No. 3 is the suspected risk of cancer, particularly thyroid tumors identified in animal studies," Chapon explains. "In addition to the suspected risk of cancer, this dye is suspected of contributing to hyperactivity and behavioral disorders in children." The dye may also contribute to issues with testicular function and fertility.
Yes, the wheat used in the U.S. and the varieties grown in Europe and elsewhere are actually different breeds altogether, according to dietitian Melanie Murphy Richter, MS, RDN. They're more cousins than sisters—hard red winter wheat is the predominant variety of wheat grown in the U.S., while European countries rely mostly on soft red winter wheat and durum wheat. Unsurprisingly, hard red winter wheat has a higher gluten content than soft winter wheat, making it likely harder to digest for all us gluten-sensitives out there.
Yes, the wheat used in the U.S. and the varieties grown in Europe and elsewhere are actually different breeds altogether, according to dietitian Melanie Murphy Richter, MS, RDN. They're more cousins than sisters—hard red winter wheat is the predominant variety of wheat grown in the U.S., while European countries rely mostly on soft red winter wheat and durum wheat. Unsurprisingly, hard red winter wheat has a higher gluten content than soft winter wheat, making it likely harder to digest for all us gluten-sensitives out there.
Yes, the wheat used in the U.S. and the varieties grown in Europe and elsewhere are actually different breeds altogether, according to dietitian Melanie Murphy Richter, MS, RDN. They're more cousins than sisters—hard red winter wheat is the predominant variety of wheat grown in the U.S., while European countries rely mostly on soft red winter wheat and durum wheat. Unsurprisingly, hard red winter wheat has a higher gluten content than soft winter wheat, making it likely harder to digest for all us gluten-sensitives out there.
Yes, the wheat used in the U.S. and the varieties grown in Europe and elsewhere are actually different breeds altogether, according to dietitian Melanie Murphy Richter, MS, RDN. They're more cousins than sisters—hard red winter wheat is the predominant variety of wheat grown in the U.S., while European countries rely mostly on soft red winter wheat and durum wheat. Unsurprisingly, hard red winter wheat has a higher gluten content than soft winter wheat, making it likely harder to digest for all us gluten-sensitives out there.
Whether it’s cooking, freezing, or fortifying with nutrients, the term ‘processed’ itself can be misleading when discussing health. It’s not necessarily the processing that’s harmful — it’s what happens during that process. For example, making yogurt involves processing, but that doesn’t make it unhealthy. This paper underscores that not all ultra-processed foods (UPFs) are created equal, and grouping them together as universally detrimental is overly simplistic. I agree with this.
Whether it’s cooking, freezing, or fortifying with nutrients, the term ‘processed’ itself can be misleading when discussing health. It’s not necessarily the processing that’s harmful — it’s what happens during that process. For example, making yogurt involves processing, but that doesn’t make it unhealthy. This paper underscores that not all ultra-processed foods (UPFs) are created equal, and grouping them together as universally detrimental is overly simplistic. I agree with this.
Whether it’s cooking, freezing, or fortifying with nutrients, the term ‘processed’ itself can be misleading when discussing health. It’s not necessarily the processing that’s harmful — it’s what happens during that process. For example, making yogurt involves processing, but that doesn’t make it unhealthy. This paper underscores that not all ultra-processed foods (UPFs) are created equal, and grouping them together as universally detrimental is overly simplistic. I agree with this.
Whether it’s cooking, freezing, or fortifying with nutrients, the term ‘processed’ itself can be misleading when discussing health. It’s not necessarily the processing that’s harmful — it’s what happens during that process. For example, making yogurt involves processing, but that doesn’t make it unhealthy. This paper underscores that not all ultra-processed foods (UPFs) are created equal, and grouping them together as universally detrimental is overly simplistic. I agree with this.
“In the U.S., exposure is often higher in industrialized areas or regions with a history of heavy metal contamination, such as parts of the Midwest (due to historical mining activities) or areas near industrial plants. Socioeconomic factors also play a role—people in lower-income areas, which may have higher pollution levels, might face greater exposure. Additionally, smoking rates vary by region and demographic, which can increase exposure in specific communities,” Richter said.
“In the U.S., exposure is often higher in industrialized areas or regions with a history of heavy metal contamination, such as parts of the Midwest (due to historical mining activities) or areas near industrial plants. Socioeconomic factors also play a role—people in lower-income areas, which may have higher pollution levels, might face greater exposure. Additionally, smoking rates vary by region and demographic, which can increase exposure in specific communities,” Richter said.
“In the U.S., exposure is often higher in industrialized areas or regions with a history of heavy metal contamination, such as parts of the Midwest (due to historical mining activities) or areas near industrial plants. Socioeconomic factors also play a role—people in lower-income areas, which may have higher pollution levels, might face greater exposure. Additionally, smoking rates vary by region and demographic, which can increase exposure in specific communities,” Richter said.
“In the U.S., exposure is often higher in industrialized areas or regions with a history of heavy metal contamination, such as parts of the Midwest (due to historical mining activities) or areas near industrial plants. Socioeconomic factors also play a role—people in lower-income areas, which may have higher pollution levels, might face greater exposure. Additionally, smoking rates vary by region and demographic, which can increase exposure in specific communities,” Richter said.
“Caffeine can temporarily raise blood pressure and cause mild vasoconstriction (narrowing of blood vessels), which might seem like negative effects for heart health. It also has a mild diuretic effect, which can lead to dehydration in certain cases. These short-term effects are why some people associate caffeine with negative cardiovascular outcomes.”
“Caffeine can temporarily raise blood pressure and cause mild vasoconstriction (narrowing of blood vessels), which might seem like negative effects for heart health. It also has a mild diuretic effect, which can lead to dehydration in certain cases. These short-term effects are why some people associate caffeine with negative cardiovascular outcomes.”
“Caffeine can temporarily raise blood pressure and cause mild vasoconstriction (narrowing of blood vessels), which might seem like negative effects for heart health. It also has a mild diuretic effect, which can lead to dehydration in certain cases. These short-term effects are why some people associate caffeine with negative cardiovascular outcomes.”
“Caffeine can temporarily raise blood pressure and cause mild vasoconstriction (narrowing of blood vessels), which might seem like negative effects for heart health. It also has a mild diuretic effect, which can lead to dehydration in certain cases. These short-term effects are why some people associate caffeine with negative cardiovascular outcomes.”
Glucose, found in foods like whole grains, starches, and fruit, is our body's preferred source of energy. It is important to provide the energy kids need to play, concentrate, and participate in sports. Richter explains that breakfast replenishes the body's glucose stores after several hours of not eating overnight.
Glucose, found in foods like whole grains, starches, and fruit, is our body's preferred source of energy. It is important to provide the energy kids need to play, concentrate, and participate in sports. Richter explains that breakfast replenishes the body's glucose stores after several hours of not eating overnight.
Glucose, found in foods like whole grains, starches, and fruit, is our body's preferred source of energy. It is important to provide the energy kids need to play, concentrate, and participate in sports. Richter explains that breakfast replenishes the body's glucose stores after several hours of not eating overnight.
Glucose, found in foods like whole grains, starches, and fruit, is our body's preferred source of energy. It is important to provide the energy kids need to play, concentrate, and participate in sports. Richter explains that breakfast replenishes the body's glucose stores after several hours of not eating overnight.
“Nearly 15 percent of the population has IBS, and it typically affects women twice as often as men,” Richter says. Not to be confused with irritable bowel disease (IBD), Richter says IBS is considered a “functional disorder and is not associated with any visible inflammation or damage to the GI tract.” Common symptoms of IBS include digestive-related issues, such as bloating, gas, stomach pain, diarrhea, constipation, or a mixture of all of the above.
“Nearly 15 percent of the population has IBS, and it typically affects women twice as often as men,” Richter says. Not to be confused with irritable bowel disease (IBD), Richter says IBS is considered a “functional disorder and is not associated with any visible inflammation or damage to the GI tract.” Common symptoms of IBS include digestive-related issues, such as bloating, gas, stomach pain, diarrhea, constipation, or a mixture of all of the above.
“Nearly 15 percent of the population has IBS, and it typically affects women twice as often as men,” Richter says. Not to be confused with irritable bowel disease (IBD), Richter says IBS is considered a “functional disorder and is not associated with any visible inflammation or damage to the GI tract.” Common symptoms of IBS include digestive-related issues, such as bloating, gas, stomach pain, diarrhea, constipation, or a mixture of all of the above.
“Nearly 15 percent of the population has IBS, and it typically affects women twice as often as men,” Richter says. Not to be confused with irritable bowel disease (IBD), Richter says IBS is considered a “functional disorder and is not associated with any visible inflammation or damage to the GI tract.” Common symptoms of IBS include digestive-related issues, such as bloating, gas, stomach pain, diarrhea, constipation, or a mixture of all of the above.
The active component of apple cider vinegar is called acetic acid, explains Melanie G. Murphy Richter, MS, RDN. When consumed, this increases acidity in the stomach, blocking certain enzymes needed to break down glucose (the sugar from carbs) and preventing glucose spikes in the process. The acetic acid in apple cider vinegar can also slow gastric emptying so that food stays in the stomach for longer, increasing feelings of fullness.
The active component of apple cider vinegar is called acetic acid, explains Melanie G. Murphy Richter, MS, RDN. When consumed, this increases acidity in the stomach, blocking certain enzymes needed to break down glucose (the sugar from carbs) and preventing glucose spikes in the process. The acetic acid in apple cider vinegar can also slow gastric emptying so that food stays in the stomach for longer, increasing feelings of fullness.
The active component of apple cider vinegar is called acetic acid, explains Melanie G. Murphy Richter, MS, RDN. When consumed, this increases acidity in the stomach, blocking certain enzymes needed to break down glucose (the sugar from carbs) and preventing glucose spikes in the process. The acetic acid in apple cider vinegar can also slow gastric emptying so that food stays in the stomach for longer, increasing feelings of fullness.
The active component of apple cider vinegar is called acetic acid, explains Melanie G. Murphy Richter, MS, RDN. When consumed, this increases acidity in the stomach, blocking certain enzymes needed to break down glucose (the sugar from carbs) and preventing glucose spikes in the process. The acetic acid in apple cider vinegar can also slow gastric emptying so that food stays in the stomach for longer, increasing feelings of fullness.
“By promoting healthy lifestyles and addressing environmental factors, we have the potential to mitigate diabetes risk and improve public health outcomes significantly. Regarding future generations, the study suggests that diet can effectively reduce the risk of diabetes independent of genetic predisposition.
This implies that adopting healthy eating habits could potentially improve the health outcomes of subsequent generations. For instance, a child who follows a healthy diet may have a lower risk of diabetes compared to their parents who did not prioritize healthy eating.”
“By promoting healthy lifestyles and addressing environmental factors, we have the potential to mitigate diabetes risk and improve public health outcomes significantly. Regarding future generations, the study suggests that diet can effectively reduce the risk of diabetes independent of genetic predisposition.
This implies that adopting healthy eating habits could potentially improve the health outcomes of subsequent generations. For instance, a child who follows a healthy diet may have a lower risk of diabetes compared to their parents who did not prioritize healthy eating.”
“By promoting healthy lifestyles and addressing environmental factors, we have the potential to mitigate diabetes risk and improve public health outcomes significantly. Regarding future generations, the study suggests that diet can effectively reduce the risk of diabetes independent of genetic predisposition.
This implies that adopting healthy eating habits could potentially improve the health outcomes of subsequent generations. For instance, a child who follows a healthy diet may have a lower risk of diabetes compared to their parents who did not prioritize healthy eating.”
“By promoting healthy lifestyles and addressing environmental factors, we have the potential to mitigate diabetes risk and improve public health outcomes significantly. Regarding future generations, the study suggests that diet can effectively reduce the risk of diabetes independent of genetic predisposition.
This implies that adopting healthy eating habits could potentially improve the health outcomes of subsequent generations. For instance, a child who follows a healthy diet may have a lower risk of diabetes compared to their parents who did not prioritize healthy eating.”
ome research studies also suggest that excess IGF-1 may be linked to an increased risk of cancer and mortality3. Meanwhile, high amounts of mTOR may increase the risk for cardiovascular disease4. Richter adds that these fluctuations in mTOR and IGF-1 can also “prematurely age you, accelerating the rate at which your health will decline.”
How much protein should you eat in a day? According to Richter, the answer isn’t one-size-fits-all, in part because intake recommendations vary on your age and physical activity. She says it’s a “hotly debated topic, and people vary greatly on their recommendations.”
ome research studies also suggest that excess IGF-1 may be linked to an increased risk of cancer and mortality3. Meanwhile, high amounts of mTOR may increase the risk for cardiovascular disease4. Richter adds that these fluctuations in mTOR and IGF-1 can also “prematurely age you, accelerating the rate at which your health will decline.”
How much protein should you eat in a day? According to Richter, the answer isn’t one-size-fits-all, in part because intake recommendations vary on your age and physical activity. She says it’s a “hotly debated topic, and people vary greatly on their recommendations.”
ome research studies also suggest that excess IGF-1 may be linked to an increased risk of cancer and mortality3. Meanwhile, high amounts of mTOR may increase the risk for cardiovascular disease4. Richter adds that these fluctuations in mTOR and IGF-1 can also “prematurely age you, accelerating the rate at which your health will decline.”
How much protein should you eat in a day? According to Richter, the answer isn’t one-size-fits-all, in part because intake recommendations vary on your age and physical activity. She says it’s a “hotly debated topic, and people vary greatly on their recommendations.”
ome research studies also suggest that excess IGF-1 may be linked to an increased risk of cancer and mortality3. Meanwhile, high amounts of mTOR may increase the risk for cardiovascular disease4. Richter adds that these fluctuations in mTOR and IGF-1 can also “prematurely age you, accelerating the rate at which your health will decline.”
How much protein should you eat in a day? According to Richter, the answer isn’t one-size-fits-all, in part because intake recommendations vary on your age and physical activity. She says it’s a “hotly debated topic, and people vary greatly on their recommendations.”
“Glucosinolates are wonderful detoxifiers,” Richter noted to Well + Good. “They can help remove harmful substances in the body to potentially reduce the risk of cancer.” Glucosinolates have also been shown to protect against inflammatory diseases. These compounds are found in cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts and kale.
“Glucosinolates are wonderful detoxifiers,” Richter noted to Well + Good. “They can help remove harmful substances in the body to potentially reduce the risk of cancer.” Glucosinolates have also been shown to protect against inflammatory diseases. These compounds are found in cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts and kale.
“Glucosinolates are wonderful detoxifiers,” Richter noted to Well + Good. “They can help remove harmful substances in the body to potentially reduce the risk of cancer.” Glucosinolates have also been shown to protect against inflammatory diseases. These compounds are found in cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts and kale.
“Glucosinolates are wonderful detoxifiers,” Richter noted to Well + Good. “They can help remove harmful substances in the body to potentially reduce the risk of cancer.” Glucosinolates have also been shown to protect against inflammatory diseases. These compounds are found in cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts and kale.
According to Richter, there are six main types of phytonutrients: flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens, and glucosinolates. “Each class of phytonutrient has its own beneficial superpowers and can range from anti-inflammatory effects, immune health benefits, improvements in heart health, potential cancer-fighting properties, and can also positively impact digestive, skin, and bone health too,” she says. Fortunately for us, phytonutrients naturally exist in many of the fruits and vegetables we already consume regularly.
According to Richter, there are six main types of phytonutrients: flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens, and glucosinolates. “Each class of phytonutrient has its own beneficial superpowers and can range from anti-inflammatory effects, immune health benefits, improvements in heart health, potential cancer-fighting properties, and can also positively impact digestive, skin, and bone health too,” she says. Fortunately for us, phytonutrients naturally exist in many of the fruits and vegetables we already consume regularly.
According to Richter, there are six main types of phytonutrients: flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens, and glucosinolates. “Each class of phytonutrient has its own beneficial superpowers and can range from anti-inflammatory effects, immune health benefits, improvements in heart health, potential cancer-fighting properties, and can also positively impact digestive, skin, and bone health too,” she says. Fortunately for us, phytonutrients naturally exist in many of the fruits and vegetables we already consume regularly.
According to Richter, there are six main types of phytonutrients: flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens, and glucosinolates. “Each class of phytonutrient has its own beneficial superpowers and can range from anti-inflammatory effects, immune health benefits, improvements in heart health, potential cancer-fighting properties, and can also positively impact digestive, skin, and bone health too,” she says. Fortunately for us, phytonutrients naturally exist in many of the fruits and vegetables we already consume regularly.
If you’re going the plant-based route, look for a supplement made with marine algae. “Choose a supplement that derives its omega-3 fatty acids from small fish sources like mackerel, sardines or krill,” recommends Richter. “This will ensure you are getting the most pure form of EPA or DHA possible with less contamination from heavy metals like mercury.”
If you’re going the plant-based route, look for a supplement made with marine algae. “Choose a supplement that derives its omega-3 fatty acids from small fish sources like mackerel, sardines or krill,” recommends Richter. “This will ensure you are getting the most pure form of EPA or DHA possible with less contamination from heavy metals like mercury.”
If you’re going the plant-based route, look for a supplement made with marine algae. “Choose a supplement that derives its omega-3 fatty acids from small fish sources like mackerel, sardines or krill,” recommends Richter. “This will ensure you are getting the most pure form of EPA or DHA possible with less contamination from heavy metals like mercury.”
If you’re going the plant-based route, look for a supplement made with marine algae. “Choose a supplement that derives its omega-3 fatty acids from small fish sources like mackerel, sardines or krill,” recommends Richter. “This will ensure you are getting the most pure form of EPA or DHA possible with less contamination from heavy metals like mercury.”
“Vitamins and minerals that are found in multivitamins play an important role as catalysts in a variety of our brain functions. Certain vitamins, for instance, like B6 and B12 produce serotonin and dopamine, which are neurotransmitters for the brain,” explains Melanie Murphy Richter, MS, RDN, of the University of California, Irvine, in an article about the study on Healthline.com by Nancy Schimelpfening. “If the neurotransmitters are underproduced, our signaling pathways will be slowed or even ineffective. Underproduction of serotonin, for example, can lead to impaired sleep, which is known to accelerate whole-body aging, including of the brain. Micronutrients found in multivitamins can protect against the oxidative damage that is associated with age-related cognitive decline,” she adds.
“Vitamins and minerals that are found in multivitamins play an important role as catalysts in a variety of our brain functions. Certain vitamins, for instance, like B6 and B12 produce serotonin and dopamine, which are neurotransmitters for the brain,” explains Melanie Murphy Richter, MS, RDN, of the University of California, Irvine, in an article about the study on Healthline.com by Nancy Schimelpfening. “If the neurotransmitters are underproduced, our signaling pathways will be slowed or even ineffective. Underproduction of serotonin, for example, can lead to impaired sleep, which is known to accelerate whole-body aging, including of the brain. Micronutrients found in multivitamins can protect against the oxidative damage that is associated with age-related cognitive decline,” she adds.
“Vitamins and minerals that are found in multivitamins play an important role as catalysts in a variety of our brain functions. Certain vitamins, for instance, like B6 and B12 produce serotonin and dopamine, which are neurotransmitters for the brain,” explains Melanie Murphy Richter, MS, RDN, of the University of California, Irvine, in an article about the study on Healthline.com by Nancy Schimelpfening. “If the neurotransmitters are underproduced, our signaling pathways will be slowed or even ineffective. Underproduction of serotonin, for example, can lead to impaired sleep, which is known to accelerate whole-body aging, including of the brain. Micronutrients found in multivitamins can protect against the oxidative damage that is associated with age-related cognitive decline,” she adds.
“Vitamins and minerals that are found in multivitamins play an important role as catalysts in a variety of our brain functions. Certain vitamins, for instance, like B6 and B12 produce serotonin and dopamine, which are neurotransmitters for the brain,” explains Melanie Murphy Richter, MS, RDN, of the University of California, Irvine, in an article about the study on Healthline.com by Nancy Schimelpfening. “If the neurotransmitters are underproduced, our signaling pathways will be slowed or even ineffective. Underproduction of serotonin, for example, can lead to impaired sleep, which is known to accelerate whole-body aging, including of the brain. Micronutrients found in multivitamins can protect against the oxidative damage that is associated with age-related cognitive decline,” she adds.
The thing is, fiber isn't supposed to do us so dirty, says Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist. “Our bodies are capable of handling quite a bit of fiber, but because our Western diets are notoriously low in fiber, we need to be careful to increase our fiber slowly and incrementally to avoid adverse side effects,” Richter says. In fact, data suggests that only 5 percent of Americans are eating the recommended amount of fiber daily.
The thing is, fiber isn't supposed to do us so dirty, says Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist. “Our bodies are capable of handling quite a bit of fiber, but because our Western diets are notoriously low in fiber, we need to be careful to increase our fiber slowly and incrementally to avoid adverse side effects,” Richter says. In fact, data suggests that only 5 percent of Americans are eating the recommended amount of fiber daily.
The thing is, fiber isn't supposed to do us so dirty, says Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist. “Our bodies are capable of handling quite a bit of fiber, but because our Western diets are notoriously low in fiber, we need to be careful to increase our fiber slowly and incrementally to avoid adverse side effects,” Richter says. In fact, data suggests that only 5 percent of Americans are eating the recommended amount of fiber daily.
The thing is, fiber isn't supposed to do us so dirty, says Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist. “Our bodies are capable of handling quite a bit of fiber, but because our Western diets are notoriously low in fiber, we need to be careful to increase our fiber slowly and incrementally to avoid adverse side effects,” Richter says. In fact, data suggests that only 5 percent of Americans are eating the recommended amount of fiber daily.
“If your body has enough of the nutrients like vitamins and minerals it needs to function properly, it may not be as impacted by poorer food choices,” Richter says. “However, if your diet is right in ultra-processed foods and your overall diet is also low in nutrients, you may be at higher risk for poor health outcomes.”
“If your body has enough of the nutrients like vitamins and minerals it needs to function properly, it may not be as impacted by poorer food choices,” Richter says. “However, if your diet is right in ultra-processed foods and your overall diet is also low in nutrients, you may be at higher risk for poor health outcomes.”
“If your body has enough of the nutrients like vitamins and minerals it needs to function properly, it may not be as impacted by poorer food choices,” Richter says. “However, if your diet is right in ultra-processed foods and your overall diet is also low in nutrients, you may be at higher risk for poor health outcomes.”
“If your body has enough of the nutrients like vitamins and minerals it needs to function properly, it may not be as impacted by poorer food choices,” Richter says. “However, if your diet is right in ultra-processed foods and your overall diet is also low in nutrients, you may be at higher risk for poor health outcomes.”
“BMI is painfully limited in its ability to detect actual health risk, both in that the type of weight a person carries is critically different, and where specific types of fat on your body can be more indicative of your health risk than your weight overall,” Richter said. “Additionally, visceral fat — the most dangerous type of fat that lives around your vital organs — cannot be accurately determined from a BMI calculation. In fact, people with low BMIs with high visceral fat content can be at much higher risk for disease than someone with a high BMI but low visceral fat.”
“BMI is painfully limited in its ability to detect actual health risk, both in that the type of weight a person carries is critically different, and where specific types of fat on your body can be more indicative of your health risk than your weight overall,” Richter said. “Additionally, visceral fat — the most dangerous type of fat that lives around your vital organs — cannot be accurately determined from a BMI calculation. In fact, people with low BMIs with high visceral fat content can be at much higher risk for disease than someone with a high BMI but low visceral fat.”
“BMI is painfully limited in its ability to detect actual health risk, both in that the type of weight a person carries is critically different, and where specific types of fat on your body can be more indicative of your health risk than your weight overall,” Richter said. “Additionally, visceral fat — the most dangerous type of fat that lives around your vital organs — cannot be accurately determined from a BMI calculation. In fact, people with low BMIs with high visceral fat content can be at much higher risk for disease than someone with a high BMI but low visceral fat.”
“BMI is painfully limited in its ability to detect actual health risk, both in that the type of weight a person carries is critically different, and where specific types of fat on your body can be more indicative of your health risk than your weight overall,” Richter said. “Additionally, visceral fat — the most dangerous type of fat that lives around your vital organs — cannot be accurately determined from a BMI calculation. In fact, people with low BMIs with high visceral fat content can be at much higher risk for disease than someone with a high BMI but low visceral fat.”
“Consuming adequate amounts of monounsaturated fats, including those from olive oil, supports proper communication between brain cells and also helps to surround and insulate our brain’s nerve fibers, allowing efficient transmission of electrical impulses along our neural pathways. Strong neural pathways are necessary for a variety of brain functions like learning, speaking, and memory,” Richter said. “The polyphenols in olive oil, which are potent antioxidants, also have neuro-protective effects and can help protect neurons from inflammation and oxidative stress. High levels of inflammation in the brain is strongly associated with neurodegenerative disorders like dementia, Alzheimer’s, and Parkinson’s.”
“Consuming adequate amounts of monounsaturated fats, including those from olive oil, supports proper communication between brain cells and also helps to surround and insulate our brain’s nerve fibers, allowing efficient transmission of electrical impulses along our neural pathways. Strong neural pathways are necessary for a variety of brain functions like learning, speaking, and memory,” Richter said. “The polyphenols in olive oil, which are potent antioxidants, also have neuro-protective effects and can help protect neurons from inflammation and oxidative stress. High levels of inflammation in the brain is strongly associated with neurodegenerative disorders like dementia, Alzheimer’s, and Parkinson’s.”
“Consuming adequate amounts of monounsaturated fats, including those from olive oil, supports proper communication between brain cells and also helps to surround and insulate our brain’s nerve fibers, allowing efficient transmission of electrical impulses along our neural pathways. Strong neural pathways are necessary for a variety of brain functions like learning, speaking, and memory,” Richter said. “The polyphenols in olive oil, which are potent antioxidants, also have neuro-protective effects and can help protect neurons from inflammation and oxidative stress. High levels of inflammation in the brain is strongly associated with neurodegenerative disorders like dementia, Alzheimer’s, and Parkinson’s.”
“Consuming adequate amounts of monounsaturated fats, including those from olive oil, supports proper communication between brain cells and also helps to surround and insulate our brain’s nerve fibers, allowing efficient transmission of electrical impulses along our neural pathways. Strong neural pathways are necessary for a variety of brain functions like learning, speaking, and memory,” Richter said. “The polyphenols in olive oil, which are potent antioxidants, also have neuro-protective effects and can help protect neurons from inflammation and oxidative stress. High levels of inflammation in the brain is strongly associated with neurodegenerative disorders like dementia, Alzheimer’s, and Parkinson’s.”
Fasting has long been explored as a potential strategy to aid in the healing of inflammatory conditions by influencing various physiological processes. During fasting, the body undergoes metabolic changes that may contribute to reduced inflammation.
One mechanism involves a decrease in the production of pro-inflammatory cytokines, which are signaling molecules associated with inflammatory responses. Additionally, prolonged water fasting may promote autophagy, a cellular recycling process that removes damaged components and can have anti-inflammatory effects.
Fasting has long been explored as a potential strategy to aid in the healing of inflammatory conditions by influencing various physiological processes. During fasting, the body undergoes metabolic changes that may contribute to reduced inflammation.
One mechanism involves a decrease in the production of pro-inflammatory cytokines, which are signaling molecules associated with inflammatory responses. Additionally, prolonged water fasting may promote autophagy, a cellular recycling process that removes damaged components and can have anti-inflammatory effects.
Fasting has long been explored as a potential strategy to aid in the healing of inflammatory conditions by influencing various physiological processes. During fasting, the body undergoes metabolic changes that may contribute to reduced inflammation.
One mechanism involves a decrease in the production of pro-inflammatory cytokines, which are signaling molecules associated with inflammatory responses. Additionally, prolonged water fasting may promote autophagy, a cellular recycling process that removes damaged components and can have anti-inflammatory effects.
Fasting has long been explored as a potential strategy to aid in the healing of inflammatory conditions by influencing various physiological processes. During fasting, the body undergoes metabolic changes that may contribute to reduced inflammation.
One mechanism involves a decrease in the production of pro-inflammatory cytokines, which are signaling molecules associated with inflammatory responses. Additionally, prolonged water fasting may promote autophagy, a cellular recycling process that removes damaged components and can have anti-inflammatory effects.
From a circadian pattern perspective, research suggests that calcium absorption might be slightly higher during the day because certain hormones that are required for calcium metabolism like the parathyroid hormone, for instance, tend to also be higher during daylight hours,” Melanie Murphy Richter.
From a circadian pattern perspective, research suggests that calcium absorption might be slightly higher during the day because certain hormones that are required for calcium metabolism like the parathyroid hormone, for instance, tend to also be higher during daylight hours,” Melanie Murphy Richter.
From a circadian pattern perspective, research suggests that calcium absorption might be slightly higher during the day because certain hormones that are required for calcium metabolism like the parathyroid hormone, for instance, tend to also be higher during daylight hours,” Melanie Murphy Richter.
From a circadian pattern perspective, research suggests that calcium absorption might be slightly higher during the day because certain hormones that are required for calcium metabolism like the parathyroid hormone, for instance, tend to also be higher during daylight hours,” Melanie Murphy Richter.
“Most of the issues relating to calcium intake and cardiovascular health are related to supplementation, where toxic overloads are more easily achieved. Taking too much calcium can result in a condition called hypercalcemia,” Richter said.
“Hypercalcemia can contribute to heart arrhythmias, heart palpitations, fainting, and sometimes even more severe heart issues. Additionally, high calcium intake can contribute to the formation of calcium deposits in our arteries which can decrease blood flow and therefore increase incidents of stroke, hypertension or heart attack,“ explained Richter.
“Most of the issues relating to calcium intake and cardiovascular health are related to supplementation, where toxic overloads are more easily achieved. Taking too much calcium can result in a condition called hypercalcemia,” Richter said.
“Hypercalcemia can contribute to heart arrhythmias, heart palpitations, fainting, and sometimes even more severe heart issues. Additionally, high calcium intake can contribute to the formation of calcium deposits in our arteries which can decrease blood flow and therefore increase incidents of stroke, hypertension or heart attack,“ explained Richter.
“Most of the issues relating to calcium intake and cardiovascular health are related to supplementation, where toxic overloads are more easily achieved. Taking too much calcium can result in a condition called hypercalcemia,” Richter said.
“Hypercalcemia can contribute to heart arrhythmias, heart palpitations, fainting, and sometimes even more severe heart issues. Additionally, high calcium intake can contribute to the formation of calcium deposits in our arteries which can decrease blood flow and therefore increase incidents of stroke, hypertension or heart attack,“ explained Richter.
“Most of the issues relating to calcium intake and cardiovascular health are related to supplementation, where toxic overloads are more easily achieved. Taking too much calcium can result in a condition called hypercalcemia,” Richter said.
“Hypercalcemia can contribute to heart arrhythmias, heart palpitations, fainting, and sometimes even more severe heart issues. Additionally, high calcium intake can contribute to the formation of calcium deposits in our arteries which can decrease blood flow and therefore increase incidents of stroke, hypertension or heart attack,“ explained Richter.
Because the Prolon program can be a financial commitment, some are trying a do-it-yourself approach to the fasting-mimicking diet. Theoretically, this is possible, but Melanie G. Murphy Richter, a registered dietitian nutritionist and director of communications for L-Nutra, the company that owns Prolon, warns it’s not a good idea.
“As much as I'd love to say it's possible to DIY, there is no way to ensure that a person's composition (of nutrients) is precise,” Richter says. “Our FMD is based on 25 years of diligent research and specially formulated ingredients. It's not something that can be perfectly replicated, and I think it's important to call that out.”
Because the Prolon program can be a financial commitment, some are trying a do-it-yourself approach to the fasting-mimicking diet. Theoretically, this is possible, but Melanie G. Murphy Richter, a registered dietitian nutritionist and director of communications for L-Nutra, the company that owns Prolon, warns it’s not a good idea.
“As much as I'd love to say it's possible to DIY, there is no way to ensure that a person's composition (of nutrients) is precise,” Richter says. “Our FMD is based on 25 years of diligent research and specially formulated ingredients. It's not something that can be perfectly replicated, and I think it's important to call that out.”
Because the Prolon program can be a financial commitment, some are trying a do-it-yourself approach to the fasting-mimicking diet. Theoretically, this is possible, but Melanie G. Murphy Richter, a registered dietitian nutritionist and director of communications for L-Nutra, the company that owns Prolon, warns it’s not a good idea.
“As much as I'd love to say it's possible to DIY, there is no way to ensure that a person's composition (of nutrients) is precise,” Richter says. “Our FMD is based on 25 years of diligent research and specially formulated ingredients. It's not something that can be perfectly replicated, and I think it's important to call that out.”
Because the Prolon program can be a financial commitment, some are trying a do-it-yourself approach to the fasting-mimicking diet. Theoretically, this is possible, but Melanie G. Murphy Richter, a registered dietitian nutritionist and director of communications for L-Nutra, the company that owns Prolon, warns it’s not a good idea.
“As much as I'd love to say it's possible to DIY, there is no way to ensure that a person's composition (of nutrients) is precise,” Richter says. “Our FMD is based on 25 years of diligent research and specially formulated ingredients. It's not something that can be perfectly replicated, and I think it's important to call that out.”
According to Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist, eating habits and sleep go hand in hand. In fact, she says nutrition plays a critical role in our ability to fall asleep, stay asleep, and—most importantly—have a restful sleep. "Certain minerals, like potassium and magnesium, found in fruits, vegetables, nuts, and seeds can help to relax our muscles so that our body can more easily fall asleep," Richter says.
According to Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist, eating habits and sleep go hand in hand. In fact, she says nutrition plays a critical role in our ability to fall asleep, stay asleep, and—most importantly—have a restful sleep. "Certain minerals, like potassium and magnesium, found in fruits, vegetables, nuts, and seeds can help to relax our muscles so that our body can more easily fall asleep," Richter says.
According to Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist, eating habits and sleep go hand in hand. In fact, she says nutrition plays a critical role in our ability to fall asleep, stay asleep, and—most importantly—have a restful sleep. "Certain minerals, like potassium and magnesium, found in fruits, vegetables, nuts, and seeds can help to relax our muscles so that our body can more easily fall asleep," Richter says.
According to Melanie Murphy Richter, MS, RDN, a registered dietitian and neuronutritionist, eating habits and sleep go hand in hand. In fact, she says nutrition plays a critical role in our ability to fall asleep, stay asleep, and—most importantly—have a restful sleep. "Certain minerals, like potassium and magnesium, found in fruits, vegetables, nuts, and seeds can help to relax our muscles so that our body can more easily fall asleep," Richter says.
“Forage fish, like anchoviesTrusted Source, have about 2 grams of omega-3 per 100 grams canned, whereas cooked wild salmonTrusted Source may have around 2.2 grams of omega-3 per 3.5-ounce (100-gram) portion. However, according to Richter, the exact amount of omega-3 can vary depending on factors such as type, size, and preparation method. Despite only small potential discrepancies in omega-3 content, Richter pointed out that an advantage of smaller fish is that they likely contain lower amounts of certain toxins from ocean pollution.”
“Forage fish, like anchoviesTrusted Source, have about 2 grams of omega-3 per 100 grams canned, whereas cooked wild salmonTrusted Source may have around 2.2 grams of omega-3 per 3.5-ounce (100-gram) portion. However, according to Richter, the exact amount of omega-3 can vary depending on factors such as type, size, and preparation method. Despite only small potential discrepancies in omega-3 content, Richter pointed out that an advantage of smaller fish is that they likely contain lower amounts of certain toxins from ocean pollution.”
“Forage fish, like anchoviesTrusted Source, have about 2 grams of omega-3 per 100 grams canned, whereas cooked wild salmonTrusted Source may have around 2.2 grams of omega-3 per 3.5-ounce (100-gram) portion. However, according to Richter, the exact amount of omega-3 can vary depending on factors such as type, size, and preparation method. Despite only small potential discrepancies in omega-3 content, Richter pointed out that an advantage of smaller fish is that they likely contain lower amounts of certain toxins from ocean pollution.”
“Forage fish, like anchoviesTrusted Source, have about 2 grams of omega-3 per 100 grams canned, whereas cooked wild salmonTrusted Source may have around 2.2 grams of omega-3 per 3.5-ounce (100-gram) portion. However, according to Richter, the exact amount of omega-3 can vary depending on factors such as type, size, and preparation method. Despite only small potential discrepancies in omega-3 content, Richter pointed out that an advantage of smaller fish is that they likely contain lower amounts of certain toxins from ocean pollution.”
“A strict keto diet with little to no carbohydrates can add significant stress and inflammation to the body and cause a variety of nutritional deficiencies and potential poor health outcomes. The Whole 30 diet is actually phase one of a larger food auditioning plan for people to learn their food intolerances. Many people start and stop at Whole 30, and never go on to the actual food auditioning that it was designed to prep your body for,” Richter said. “Most people struggle to understand what ‘balanced’ means and so they aren’t aware of how to get all the nutrients they need within the parameters of these diets. But it’s possible!
“A strict keto diet with little to no carbohydrates can add significant stress and inflammation to the body and cause a variety of nutritional deficiencies and potential poor health outcomes. The Whole 30 diet is actually phase one of a larger food auditioning plan for people to learn their food intolerances. Many people start and stop at Whole 30, and never go on to the actual food auditioning that it was designed to prep your body for,” Richter said. “Most people struggle to understand what ‘balanced’ means and so they aren’t aware of how to get all the nutrients they need within the parameters of these diets. But it’s possible!
“A strict keto diet with little to no carbohydrates can add significant stress and inflammation to the body and cause a variety of nutritional deficiencies and potential poor health outcomes. The Whole 30 diet is actually phase one of a larger food auditioning plan for people to learn their food intolerances. Many people start and stop at Whole 30, and never go on to the actual food auditioning that it was designed to prep your body for,” Richter said. “Most people struggle to understand what ‘balanced’ means and so they aren’t aware of how to get all the nutrients they need within the parameters of these diets. But it’s possible!
“A strict keto diet with little to no carbohydrates can add significant stress and inflammation to the body and cause a variety of nutritional deficiencies and potential poor health outcomes. The Whole 30 diet is actually phase one of a larger food auditioning plan for people to learn their food intolerances. Many people start and stop at Whole 30, and never go on to the actual food auditioning that it was designed to prep your body for,” Richter said. “Most people struggle to understand what ‘balanced’ means and so they aren’t aware of how to get all the nutrients they need within the parameters of these diets. But it’s possible!
“That said, high fiber diets have shown promising results in the management (and even reversal) of IBD in patients over the long run. This means that when patients are not experiencing acute symptoms or flare-ups, high fiber foods are encouraged to help diversify the composition of the gut which can positively benefit a person’s gut pH, its permeability, and its ability to produce short-chain fatty acids,” Richter said.
“That said, high fiber diets have shown promising results in the management (and even reversal) of IBD in patients over the long run. This means that when patients are not experiencing acute symptoms or flare-ups, high fiber foods are encouraged to help diversify the composition of the gut which can positively benefit a person’s gut pH, its permeability, and its ability to produce short-chain fatty acids,” Richter said.
“That said, high fiber diets have shown promising results in the management (and even reversal) of IBD in patients over the long run. This means that when patients are not experiencing acute symptoms or flare-ups, high fiber foods are encouraged to help diversify the composition of the gut which can positively benefit a person’s gut pH, its permeability, and its ability to produce short-chain fatty acids,” Richter said.
“That said, high fiber diets have shown promising results in the management (and even reversal) of IBD in patients over the long run. This means that when patients are not experiencing acute symptoms or flare-ups, high fiber foods are encouraged to help diversify the composition of the gut which can positively benefit a person’s gut pH, its permeability, and its ability to produce short-chain fatty acids,” Richter said.
Registered dietitian and neuronutritionist Melanie Murphy Richter, MS, RDN, says a warm cup of tea can be a great at-home remedy for helping a pesky headache go away. “Certain teas can have anti-inflammatory and muscle-relaxing benefits that can help alleviate headaches," Richter says. But not all brews are created equal when it comes to relieving headaches; there are some blends that are even more effective than others due to their unique herbal properties.
Registered dietitian and neuronutritionist Melanie Murphy Richter, MS, RDN, says a warm cup of tea can be a great at-home remedy for helping a pesky headache go away. “Certain teas can have anti-inflammatory and muscle-relaxing benefits that can help alleviate headaches," Richter says. But not all brews are created equal when it comes to relieving headaches; there are some blends that are even more effective than others due to their unique herbal properties.
Registered dietitian and neuronutritionist Melanie Murphy Richter, MS, RDN, says a warm cup of tea can be a great at-home remedy for helping a pesky headache go away. “Certain teas can have anti-inflammatory and muscle-relaxing benefits that can help alleviate headaches," Richter says. But not all brews are created equal when it comes to relieving headaches; there are some blends that are even more effective than others due to their unique herbal properties.
Registered dietitian and neuronutritionist Melanie Murphy Richter, MS, RDN, says a warm cup of tea can be a great at-home remedy for helping a pesky headache go away. “Certain teas can have anti-inflammatory and muscle-relaxing benefits that can help alleviate headaches," Richter says. But not all brews are created equal when it comes to relieving headaches; there are some blends that are even more effective than others due to their unique herbal properties.
According to Richter, one of the best ways to reduce the impact of caffeine on your body is to avoid drinking it on an empty stomach. “As often as you can, have some food in your system before drinking caffeine. The negative effects of caffeine like anxiety, restlessness, or fast heartbeat can be lessened when your body has a bit of buffer in the stomach,” she says.
According to Richter, one of the best ways to reduce the impact of caffeine on your body is to avoid drinking it on an empty stomach. “As often as you can, have some food in your system before drinking caffeine. The negative effects of caffeine like anxiety, restlessness, or fast heartbeat can be lessened when your body has a bit of buffer in the stomach,” she says.
According to Richter, one of the best ways to reduce the impact of caffeine on your body is to avoid drinking it on an empty stomach. “As often as you can, have some food in your system before drinking caffeine. The negative effects of caffeine like anxiety, restlessness, or fast heartbeat can be lessened when your body has a bit of buffer in the stomach,” she says.
According to Richter, one of the best ways to reduce the impact of caffeine on your body is to avoid drinking it on an empty stomach. “As often as you can, have some food in your system before drinking caffeine. The negative effects of caffeine like anxiety, restlessness, or fast heartbeat can be lessened when your body has a bit of buffer in the stomach,” she says.
High-sugar diets have been shown to decrease the production of necessary neurotransmitters such as serotonin, which play an important role in mood regulation and mental well being" Richter continues. "In addition, high sugar intake preferentially feeds pathogenic (harmful) bacteria in our gut, such as yeasts and molds.'
High-sugar diets have been shown to decrease the production of necessary neurotransmitters such as serotonin, which play an important role in mood regulation and mental well being" Richter continues. "In addition, high sugar intake preferentially feeds pathogenic (harmful) bacteria in our gut, such as yeasts and molds.'
High-sugar diets have been shown to decrease the production of necessary neurotransmitters such as serotonin, which play an important role in mood regulation and mental well being" Richter continues. "In addition, high sugar intake preferentially feeds pathogenic (harmful) bacteria in our gut, such as yeasts and molds.'
High-sugar diets have been shown to decrease the production of necessary neurotransmitters such as serotonin, which play an important role in mood regulation and mental well being" Richter continues. "In addition, high sugar intake preferentially feeds pathogenic (harmful) bacteria in our gut, such as yeasts and molds.'
How the olives are processed is arguably the most important component in determining how healthy and nutrient-dense it’ll be,” Richter says. “The process of heating an oil can significantly degrade the nutrients present.
How the olives are processed is arguably the most important component in determining how healthy and nutrient-dense it’ll be,” Richter says. “The process of heating an oil can significantly degrade the nutrients present.
How the olives are processed is arguably the most important component in determining how healthy and nutrient-dense it’ll be,” Richter says. “The process of heating an oil can significantly degrade the nutrients present.
How the olives are processed is arguably the most important component in determining how healthy and nutrient-dense it’ll be,” Richter says. “The process of heating an oil can significantly degrade the nutrients present.
For some people, it’s simply because these are comforting foods they knew as a kid or that their grandparents made for them,” Richter said. “Other people, it’s price. And ultra-processed foods are absolutely cheaper than healthier alternatives. For others, it’s emotional. People eat because they are stressed, sad or angry. And it just so happens that the foods our body wants during these emotional experiences are… sugar!
For some people, it’s simply because these are comforting foods they knew as a kid or that their grandparents made for them,” Richter said. “Other people, it’s price. And ultra-processed foods are absolutely cheaper than healthier alternatives. For others, it’s emotional. People eat because they are stressed, sad or angry. And it just so happens that the foods our body wants during these emotional experiences are… sugar!
For some people, it’s simply because these are comforting foods they knew as a kid or that their grandparents made for them,” Richter said. “Other people, it’s price. And ultra-processed foods are absolutely cheaper than healthier alternatives. For others, it’s emotional. People eat because they are stressed, sad or angry. And it just so happens that the foods our body wants during these emotional experiences are… sugar!
For some people, it’s simply because these are comforting foods they knew as a kid or that their grandparents made for them,” Richter said. “Other people, it’s price. And ultra-processed foods are absolutely cheaper than healthier alternatives. For others, it’s emotional. People eat because they are stressed, sad or angry. And it just so happens that the foods our body wants during these emotional experiences are… sugar!
What are you eating most often? ‘If you are eating a highly-processed foods diet or regularly consuming cookies and chips most days of the week, you may not be keeping the doctor away, even if you throw an apple in every once in a while,’ Richter says. It’s all about moderation, folks. ‘If you are conscious about choosing whole, nutrient-dense foods most of the time, and regularly choosing apples in lieu of a less nutritious snack, you will absolutely be contributing to a healthier diet, a healthier body, and probably fewer doctor’s visits overall,’ she says.”
What are you eating most often? ‘If you are eating a highly-processed foods diet or regularly consuming cookies and chips most days of the week, you may not be keeping the doctor away, even if you throw an apple in every once in a while,’ Richter says. It’s all about moderation, folks. ‘If you are conscious about choosing whole, nutrient-dense foods most of the time, and regularly choosing apples in lieu of a less nutritious snack, you will absolutely be contributing to a healthier diet, a healthier body, and probably fewer doctor’s visits overall,’ she says.”
What are you eating most often? ‘If you are eating a highly-processed foods diet or regularly consuming cookies and chips most days of the week, you may not be keeping the doctor away, even if you throw an apple in every once in a while,’ Richter says. It’s all about moderation, folks. ‘If you are conscious about choosing whole, nutrient-dense foods most of the time, and regularly choosing apples in lieu of a less nutritious snack, you will absolutely be contributing to a healthier diet, a healthier body, and probably fewer doctor’s visits overall,’ she says.”
What are you eating most often? ‘If you are eating a highly-processed foods diet or regularly consuming cookies and chips most days of the week, you may not be keeping the doctor away, even if you throw an apple in every once in a while,’ Richter says. It’s all about moderation, folks. ‘If you are conscious about choosing whole, nutrient-dense foods most of the time, and regularly choosing apples in lieu of a less nutritious snack, you will absolutely be contributing to a healthier diet, a healthier body, and probably fewer doctor’s visits overall,’ she says.”
“Richter encourages consumers to use olive oil either from local farms near their home, or certain areas of Europe that have “robust guidelines on safer and healthier food production.” This can include areas along the Mediterranean where people regularly consume olive oil (and Mediterranean diets) and are reported to live longer, she says.”
“Richter encourages consumers to use olive oil either from local farms near their home, or certain areas of Europe that have “robust guidelines on safer and healthier food production.” This can include areas along the Mediterranean where people regularly consume olive oil (and Mediterranean diets) and are reported to live longer, she says.”
“Richter encourages consumers to use olive oil either from local farms near their home, or certain areas of Europe that have “robust guidelines on safer and healthier food production.” This can include areas along the Mediterranean where people regularly consume olive oil (and Mediterranean diets) and are reported to live longer, she says.”
“Richter encourages consumers to use olive oil either from local farms near their home, or certain areas of Europe that have “robust guidelines on safer and healthier food production.” This can include areas along the Mediterranean where people regularly consume olive oil (and Mediterranean diets) and are reported to live longer, she says.”
“Finding [or making] a soup with other micronutrients, especially those found in vegetables and herbs is great too,” Richter says. “Micronutrients found in veggies and plant-based foods help to maintain a robust immune system; can help support our ability to fight oxidative stress when we are sick; assist in repairing our cells; and can also maintain our electrolyte balance for proper hydration and nerve function during this healing time as well.”
“Finding [or making] a soup with other micronutrients, especially those found in vegetables and herbs is great too,” Richter says. “Micronutrients found in veggies and plant-based foods help to maintain a robust immune system; can help support our ability to fight oxidative stress when we are sick; assist in repairing our cells; and can also maintain our electrolyte balance for proper hydration and nerve function during this healing time as well.”
“Finding [or making] a soup with other micronutrients, especially those found in vegetables and herbs is great too,” Richter says. “Micronutrients found in veggies and plant-based foods help to maintain a robust immune system; can help support our ability to fight oxidative stress when we are sick; assist in repairing our cells; and can also maintain our electrolyte balance for proper hydration and nerve function during this healing time as well.”
“Finding [or making] a soup with other micronutrients, especially those found in vegetables and herbs is great too,” Richter says. “Micronutrients found in veggies and plant-based foods help to maintain a robust immune system; can help support our ability to fight oxidative stress when we are sick; assist in repairing our cells; and can also maintain our electrolyte balance for proper hydration and nerve function during this healing time as well.”
“More and more practitioners are finding that by focusing on improving mood and mental health, we can significantly reduce inflammatory biomarkers and even CRP levels, a measure of inflammation in the body,” said Richter. “Other research is diving into the impact of mindfulnessTrusted Source practices like meditation on the reduction of inflammation and disease.” Richter added that mood interventions are “incredibly important” when it comes to managing inflammatory conditions like IBD.”
“More and more practitioners are finding that by focusing on improving mood and mental health, we can significantly reduce inflammatory biomarkers and even CRP levels, a measure of inflammation in the body,” said Richter. “Other research is diving into the impact of mindfulnessTrusted Source practices like meditation on the reduction of inflammation and disease.” Richter added that mood interventions are “incredibly important” when it comes to managing inflammatory conditions like IBD.”
“More and more practitioners are finding that by focusing on improving mood and mental health, we can significantly reduce inflammatory biomarkers and even CRP levels, a measure of inflammation in the body,” said Richter. “Other research is diving into the impact of mindfulnessTrusted Source practices like meditation on the reduction of inflammation and disease.” Richter added that mood interventions are “incredibly important” when it comes to managing inflammatory conditions like IBD.”
“More and more practitioners are finding that by focusing on improving mood and mental health, we can significantly reduce inflammatory biomarkers and even CRP levels, a measure of inflammation in the body,” said Richter. “Other research is diving into the impact of mindfulnessTrusted Source practices like meditation on the reduction of inflammation and disease.” Richter added that mood interventions are “incredibly important” when it comes to managing inflammatory conditions like IBD.”
“Neurotransmitters are involved in sending signals to other parts of the body. If they are underproduced, our signaling pathways will be slowed or even ineffective. Not to mention, serotonin dictates our sleep cycles. Underproduction of serotonin can lead to impaired sleep which is known to accelerate whole-body aging, including of the brain.”
“Neurotransmitters are involved in sending signals to other parts of the body. If they are underproduced, our signaling pathways will be slowed or even ineffective. Not to mention, serotonin dictates our sleep cycles. Underproduction of serotonin can lead to impaired sleep which is known to accelerate whole-body aging, including of the brain.”
“Neurotransmitters are involved in sending signals to other parts of the body. If they are underproduced, our signaling pathways will be slowed or even ineffective. Not to mention, serotonin dictates our sleep cycles. Underproduction of serotonin can lead to impaired sleep which is known to accelerate whole-body aging, including of the brain.”
“Neurotransmitters are involved in sending signals to other parts of the body. If they are underproduced, our signaling pathways will be slowed or even ineffective. Not to mention, serotonin dictates our sleep cycles. Underproduction of serotonin can lead to impaired sleep which is known to accelerate whole-body aging, including of the brain.”
“People with diabetes should focus on mindful, moderate carbohydrate consumption to support healthy blood sugar levels through diet, recommends Melanie Murphy Richter, a registered dietitian nutritionist based in the Los Angeles area and instructor of nutrition physiology at the University of California–Irvine. ‘Both the onset and the management of diabetes is most closely linked to carbohydrate intake,’ Richter explains. ‘The carbohydrate category not only includes refined sugars like honey, cane sugar, dates and high fructose corn syrup, but it also includes certain whole grains and fruit."‘“
“People with diabetes should focus on mindful, moderate carbohydrate consumption to support healthy blood sugar levels through diet, recommends Melanie Murphy Richter, a registered dietitian nutritionist based in the Los Angeles area and instructor of nutrition physiology at the University of California–Irvine. ‘Both the onset and the management of diabetes is most closely linked to carbohydrate intake,’ Richter explains. ‘The carbohydrate category not only includes refined sugars like honey, cane sugar, dates and high fructose corn syrup, but it also includes certain whole grains and fruit."‘“
“People with diabetes should focus on mindful, moderate carbohydrate consumption to support healthy blood sugar levels through diet, recommends Melanie Murphy Richter, a registered dietitian nutritionist based in the Los Angeles area and instructor of nutrition physiology at the University of California–Irvine. ‘Both the onset and the management of diabetes is most closely linked to carbohydrate intake,’ Richter explains. ‘The carbohydrate category not only includes refined sugars like honey, cane sugar, dates and high fructose corn syrup, but it also includes certain whole grains and fruit."‘“
“People with diabetes should focus on mindful, moderate carbohydrate consumption to support healthy blood sugar levels through diet, recommends Melanie Murphy Richter, a registered dietitian nutritionist based in the Los Angeles area and instructor of nutrition physiology at the University of California–Irvine. ‘Both the onset and the management of diabetes is most closely linked to carbohydrate intake,’ Richter explains. ‘The carbohydrate category not only includes refined sugars like honey, cane sugar, dates and high fructose corn syrup, but it also includes certain whole grains and fruit."‘“
Water fasting may lead to weight loss and fat loss, according to Murphy Richter. She explains that it can also help break weight loss plateaus by triggering ketosis, a metabolic state in which the body burns fat for fuel instead of sugar. “This produces ketones, which serve as an alternative energy source for the brain and other organs,” says Murphy Richter.
Water fasting may lead to weight loss and fat loss, according to Murphy Richter. She explains that it can also help break weight loss plateaus by triggering ketosis, a metabolic state in which the body burns fat for fuel instead of sugar. “This produces ketones, which serve as an alternative energy source for the brain and other organs,” says Murphy Richter.
Water fasting may lead to weight loss and fat loss, according to Murphy Richter. She explains that it can also help break weight loss plateaus by triggering ketosis, a metabolic state in which the body burns fat for fuel instead of sugar. “This produces ketones, which serve as an alternative energy source for the brain and other organs,” says Murphy Richter.
Water fasting may lead to weight loss and fat loss, according to Murphy Richter. She explains that it can also help break weight loss plateaus by triggering ketosis, a metabolic state in which the body burns fat for fuel instead of sugar. “This produces ketones, which serve as an alternative energy source for the brain and other organs,” says Murphy Richter.
“Studies have shown that participants who ate a high protein breakfast were also more likely to have reduced visceral fat (weight that develops around the center of the body), which has been strongly linked to an increase in chronic disease including obesity, insulin resistance, heart disease and overall metabolic syndrome,” says Murphy Richter.
“Studies have shown that participants who ate a high protein breakfast were also more likely to have reduced visceral fat (weight that develops around the center of the body), which has been strongly linked to an increase in chronic disease including obesity, insulin resistance, heart disease and overall metabolic syndrome,” says Murphy Richter.
“Studies have shown that participants who ate a high protein breakfast were also more likely to have reduced visceral fat (weight that develops around the center of the body), which has been strongly linked to an increase in chronic disease including obesity, insulin resistance, heart disease and overall metabolic syndrome,” says Murphy Richter.
“Studies have shown that participants who ate a high protein breakfast were also more likely to have reduced visceral fat (weight that develops around the center of the body), which has been strongly linked to an increase in chronic disease including obesity, insulin resistance, heart disease and overall metabolic syndrome,” says Murphy Richter.
One of the top ways to boost immunity according to Richter is by consistently keeping up with adequate fiber intake. “Dietary fiber—like that found in fruits, vegetables, nuts, seeds and whole grains—contain the prebiotic fibers that the good microbes in our gut eat to stay alive and function,” she says. “Eating more of these prebiotics fibers have been shown to increase our body’s ability to create butyrate and other short-chain fatty acids (SCFA) that play a critical role in reducing overall inflammation, providing fuel for our gut, and also impacting the expression of certain genes that are involved in inflammation and the immune system.”
One of the top ways to boost immunity according to Richter is by consistently keeping up with adequate fiber intake. “Dietary fiber—like that found in fruits, vegetables, nuts, seeds and whole grains—contain the prebiotic fibers that the good microbes in our gut eat to stay alive and function,” she says. “Eating more of these prebiotics fibers have been shown to increase our body’s ability to create butyrate and other short-chain fatty acids (SCFA) that play a critical role in reducing overall inflammation, providing fuel for our gut, and also impacting the expression of certain genes that are involved in inflammation and the immune system.”
One of the top ways to boost immunity according to Richter is by consistently keeping up with adequate fiber intake. “Dietary fiber—like that found in fruits, vegetables, nuts, seeds and whole grains—contain the prebiotic fibers that the good microbes in our gut eat to stay alive and function,” she says. “Eating more of these prebiotics fibers have been shown to increase our body’s ability to create butyrate and other short-chain fatty acids (SCFA) that play a critical role in reducing overall inflammation, providing fuel for our gut, and also impacting the expression of certain genes that are involved in inflammation and the immune system.”
One of the top ways to boost immunity according to Richter is by consistently keeping up with adequate fiber intake. “Dietary fiber—like that found in fruits, vegetables, nuts, seeds and whole grains—contain the prebiotic fibers that the good microbes in our gut eat to stay alive and function,” she says. “Eating more of these prebiotics fibers have been shown to increase our body’s ability to create butyrate and other short-chain fatty acids (SCFA) that play a critical role in reducing overall inflammation, providing fuel for our gut, and also impacting the expression of certain genes that are involved in inflammation and the immune system.”
“It’s not uncommon to have diarrhea too because sugar pulls water into the gut, loosening your stool, Richter said. Excess sugar that isn’t absorbed by your body will also sit in your bowels where bacteria will break it down (a process called fermentation), which causes gas, bloating and cramping.”
“It’s not uncommon to have diarrhea too because sugar pulls water into the gut, loosening your stool, Richter said. Excess sugar that isn’t absorbed by your body will also sit in your bowels where bacteria will break it down (a process called fermentation), which causes gas, bloating and cramping.”
“It’s not uncommon to have diarrhea too because sugar pulls water into the gut, loosening your stool, Richter said. Excess sugar that isn’t absorbed by your body will also sit in your bowels where bacteria will break it down (a process called fermentation), which causes gas, bloating and cramping.”
“It’s not uncommon to have diarrhea too because sugar pulls water into the gut, loosening your stool, Richter said. Excess sugar that isn’t absorbed by your body will also sit in your bowels where bacteria will break it down (a process called fermentation), which causes gas, bloating and cramping.”
“Matcha’s rich antioxidant content and catechin presence make it a promising health food. Richter says that antioxidants found in matcha “can help to protect cells from oxidative damage which we accumulate every day from water, food, air and even emotional things like stress,” and may reduce cancer risks.”
“Matcha’s rich antioxidant content and catechin presence make it a promising health food. Richter says that antioxidants found in matcha “can help to protect cells from oxidative damage which we accumulate every day from water, food, air and even emotional things like stress,” and may reduce cancer risks.”
“Matcha’s rich antioxidant content and catechin presence make it a promising health food. Richter says that antioxidants found in matcha “can help to protect cells from oxidative damage which we accumulate every day from water, food, air and even emotional things like stress,” and may reduce cancer risks.”
“Matcha’s rich antioxidant content and catechin presence make it a promising health food. Richter says that antioxidants found in matcha “can help to protect cells from oxidative damage which we accumulate every day from water, food, air and even emotional things like stress,” and may reduce cancer risks.”
Eating too much in general can cause high blood sugar along with accompanying symptoms such as headaches and feeling tired and weak. This is especially true when we eat too many carbohydrates, particularly refined or processed carbohydrates, Melanie Murphy Richter, RDN, owner of Wholistic Ritual, an integrative dietetic practice, told Health. When this happens, “the body is taxed with more glucose than insulin can properly utilize at any given time [and] this can make you tired after eating,” Richter explained.
Eating too much in general can cause high blood sugar along with accompanying symptoms such as headaches and feeling tired and weak. This is especially true when we eat too many carbohydrates, particularly refined or processed carbohydrates, Melanie Murphy Richter, RDN, owner of Wholistic Ritual, an integrative dietetic practice, told Health. When this happens, “the body is taxed with more glucose than insulin can properly utilize at any given time [and] this can make you tired after eating,” Richter explained.
Eating too much in general can cause high blood sugar along with accompanying symptoms such as headaches and feeling tired and weak. This is especially true when we eat too many carbohydrates, particularly refined or processed carbohydrates, Melanie Murphy Richter, RDN, owner of Wholistic Ritual, an integrative dietetic practice, told Health. When this happens, “the body is taxed with more glucose than insulin can properly utilize at any given time [and] this can make you tired after eating,” Richter explained.
Eating too much in general can cause high blood sugar along with accompanying symptoms such as headaches and feeling tired and weak. This is especially true when we eat too many carbohydrates, particularly refined or processed carbohydrates, Melanie Murphy Richter, RDN, owner of Wholistic Ritual, an integrative dietetic practice, told Health. When this happens, “the body is taxed with more glucose than insulin can properly utilize at any given time [and] this can make you tired after eating,” Richter explained.
When you eat too much candy too quickly, however, sugar will build up in your blood, causing headaches, fatigue and thirst in some people, Richter said — especially if on an empty stomach because no other nutrients are present to balance the sugar out. It’s not uncommon to have diarrhea too because sugar pulls water into the gut, loosening your stool, Richter said. Excess sugar that isn’t absorbed by your body will also sit in your bowels where bacteria will break it down (a process called fermentation), which causes gas, bloating and cramping.
When you eat too much candy too quickly, however, sugar will build up in your blood, causing headaches, fatigue and thirst in some people, Richter said — especially if on an empty stomach because no other nutrients are present to balance the sugar out. It’s not uncommon to have diarrhea too because sugar pulls water into the gut, loosening your stool, Richter said. Excess sugar that isn’t absorbed by your body will also sit in your bowels where bacteria will break it down (a process called fermentation), which causes gas, bloating and cramping.
When you eat too much candy too quickly, however, sugar will build up in your blood, causing headaches, fatigue and thirst in some people, Richter said — especially if on an empty stomach because no other nutrients are present to balance the sugar out. It’s not uncommon to have diarrhea too because sugar pulls water into the gut, loosening your stool, Richter said. Excess sugar that isn’t absorbed by your body will also sit in your bowels where bacteria will break it down (a process called fermentation), which causes gas, bloating and cramping.
When you eat too much candy too quickly, however, sugar will build up in your blood, causing headaches, fatigue and thirst in some people, Richter said — especially if on an empty stomach because no other nutrients are present to balance the sugar out. It’s not uncommon to have diarrhea too because sugar pulls water into the gut, loosening your stool, Richter said. Excess sugar that isn’t absorbed by your body will also sit in your bowels where bacteria will break it down (a process called fermentation), which causes gas, bloating and cramping.
“Seasonal eating is really powerful in that the earth controls the type of foods our bodies need at specific seasons of the year,” says Melanie Murphy Richter, a registered dietitian nutritionist and nutrition physiology instructor at the University of California, Irvine. “Pumpkin is one of the top foods with essential minerals and nutrients to support our mental health and immune system as we shift from summer to fall.”
“Seasonal eating is really powerful in that the earth controls the type of foods our bodies need at specific seasons of the year,” says Melanie Murphy Richter, a registered dietitian nutritionist and nutrition physiology instructor at the University of California, Irvine. “Pumpkin is one of the top foods with essential minerals and nutrients to support our mental health and immune system as we shift from summer to fall.”
“Seasonal eating is really powerful in that the earth controls the type of foods our bodies need at specific seasons of the year,” says Melanie Murphy Richter, a registered dietitian nutritionist and nutrition physiology instructor at the University of California, Irvine. “Pumpkin is one of the top foods with essential minerals and nutrients to support our mental health and immune system as we shift from summer to fall.”
“Seasonal eating is really powerful in that the earth controls the type of foods our bodies need at specific seasons of the year,” says Melanie Murphy Richter, a registered dietitian nutritionist and nutrition physiology instructor at the University of California, Irvine. “Pumpkin is one of the top foods with essential minerals and nutrients to support our mental health and immune system as we shift from summer to fall.”
"It’s important to look at what you’re eating during your meals and if you’re getting enough calories," Richter says. "I can’t tell you how many times I've had a patient come in complaining about snacking too often only to realize that they are under-eating throughout the day."
Under-eating can make people hungrier at night and more prone to snacking, Richter adds. If this sounds like you, she suggests putting more thought into your meal plans during the day. She encourages pairing sources of carbohydrates (like rice, quinoa, potatoes or couscous) with healthy fats (like avocado, oils, nuts or seeds), protein (like chicken, beans, tofu or fish) and "a hefty dose of vegetables to ensure you are getting all of those necessary vitamins, minerals and antioxidants."
"It’s important to look at what you’re eating during your meals and if you’re getting enough calories," Richter says. "I can’t tell you how many times I've had a patient come in complaining about snacking too often only to realize that they are under-eating throughout the day."
Under-eating can make people hungrier at night and more prone to snacking, Richter adds. If this sounds like you, she suggests putting more thought into your meal plans during the day. She encourages pairing sources of carbohydrates (like rice, quinoa, potatoes or couscous) with healthy fats (like avocado, oils, nuts or seeds), protein (like chicken, beans, tofu or fish) and "a hefty dose of vegetables to ensure you are getting all of those necessary vitamins, minerals and antioxidants."
"It’s important to look at what you’re eating during your meals and if you’re getting enough calories," Richter says. "I can’t tell you how many times I've had a patient come in complaining about snacking too often only to realize that they are under-eating throughout the day."
Under-eating can make people hungrier at night and more prone to snacking, Richter adds. If this sounds like you, she suggests putting more thought into your meal plans during the day. She encourages pairing sources of carbohydrates (like rice, quinoa, potatoes or couscous) with healthy fats (like avocado, oils, nuts or seeds), protein (like chicken, beans, tofu or fish) and "a hefty dose of vegetables to ensure you are getting all of those necessary vitamins, minerals and antioxidants."
"It’s important to look at what you’re eating during your meals and if you’re getting enough calories," Richter says. "I can’t tell you how many times I've had a patient come in complaining about snacking too often only to realize that they are under-eating throughout the day."
Under-eating can make people hungrier at night and more prone to snacking, Richter adds. If this sounds like you, she suggests putting more thought into your meal plans during the day. She encourages pairing sources of carbohydrates (like rice, quinoa, potatoes or couscous) with healthy fats (like avocado, oils, nuts or seeds), protein (like chicken, beans, tofu or fish) and "a hefty dose of vegetables to ensure you are getting all of those necessary vitamins, minerals and antioxidants."
Vitamin D from exposure to natural light also may help with diabetes prevention, said Melanie Murphy Richter, a registered dietitian, nutritionist, and instructor of nutrition physiology at the University of California Irvine, who was not involved in the study.
“A person’s vitamin D status can significantly impact how well their body utilizes insulin, the hormone necessary for pulling glucose into our cells for use as energy,” Richter told MNT.
“Without adequate vitamin D, research has shown that the body will be less sensitive to insulin, a hallmark characteristic of those with type 2 diabetes.”
Vitamin D from exposure to natural light also may help with diabetes prevention, said Melanie Murphy Richter, a registered dietitian, nutritionist, and instructor of nutrition physiology at the University of California Irvine, who was not involved in the study.
“A person’s vitamin D status can significantly impact how well their body utilizes insulin, the hormone necessary for pulling glucose into our cells for use as energy,” Richter told MNT.
“Without adequate vitamin D, research has shown that the body will be less sensitive to insulin, a hallmark characteristic of those with type 2 diabetes.”
Vitamin D from exposure to natural light also may help with diabetes prevention, said Melanie Murphy Richter, a registered dietitian, nutritionist, and instructor of nutrition physiology at the University of California Irvine, who was not involved in the study.
“A person’s vitamin D status can significantly impact how well their body utilizes insulin, the hormone necessary for pulling glucose into our cells for use as energy,” Richter told MNT.
“Without adequate vitamin D, research has shown that the body will be less sensitive to insulin, a hallmark characteristic of those with type 2 diabetes.”
Vitamin D from exposure to natural light also may help with diabetes prevention, said Melanie Murphy Richter, a registered dietitian, nutritionist, and instructor of nutrition physiology at the University of California Irvine, who was not involved in the study.
“A person’s vitamin D status can significantly impact how well their body utilizes insulin, the hormone necessary for pulling glucose into our cells for use as energy,” Richter told MNT.
“Without adequate vitamin D, research has shown that the body will be less sensitive to insulin, a hallmark characteristic of those with type 2 diabetes.”
“According to Murphy Richter, all of these ingredients work together to help quench your thirst once and for all. Here’s why: Mini Dew contains a blend of ionic minerals that play different roles in attracting water to your cells, which is what’ll help you feel genuinely hydrated. Pineapple contains potassium so that your fluid levels stay balanced, as well as glucose, which helps move sodium — another main electrolyte in the body — into your gut where it can be absorbed, says Murphy Richter. The aloe vera juice helps out by soothing your gut lining, as does the Olipop soda, thanks to its gut-healthy pre- and probiotics.”
“According to Murphy Richter, all of these ingredients work together to help quench your thirst once and for all. Here’s why: Mini Dew contains a blend of ionic minerals that play different roles in attracting water to your cells, which is what’ll help you feel genuinely hydrated. Pineapple contains potassium so that your fluid levels stay balanced, as well as glucose, which helps move sodium — another main electrolyte in the body — into your gut where it can be absorbed, says Murphy Richter. The aloe vera juice helps out by soothing your gut lining, as does the Olipop soda, thanks to its gut-healthy pre- and probiotics.”
“According to Murphy Richter, all of these ingredients work together to help quench your thirst once and for all. Here’s why: Mini Dew contains a blend of ionic minerals that play different roles in attracting water to your cells, which is what’ll help you feel genuinely hydrated. Pineapple contains potassium so that your fluid levels stay balanced, as well as glucose, which helps move sodium — another main electrolyte in the body — into your gut where it can be absorbed, says Murphy Richter. The aloe vera juice helps out by soothing your gut lining, as does the Olipop soda, thanks to its gut-healthy pre- and probiotics.”
“According to Murphy Richter, all of these ingredients work together to help quench your thirst once and for all. Here’s why: Mini Dew contains a blend of ionic minerals that play different roles in attracting water to your cells, which is what’ll help you feel genuinely hydrated. Pineapple contains potassium so that your fluid levels stay balanced, as well as glucose, which helps move sodium — another main electrolyte in the body — into your gut where it can be absorbed, says Murphy Richter. The aloe vera juice helps out by soothing your gut lining, as does the Olipop soda, thanks to its gut-healthy pre- and probiotics.”
Fellow registered dietitian Melanie G. Murphy Richter echoed these concerns about the new beverage. "When eaten in excess, sugar contributes to a rise in internal inflammation and can lead to fatigue, brain fog, feelings of heaviness, and anxiety and depression," she said. "Trendy drinks like these might give us a quick dose of happiness and have us feeling euphoric, but are at the core source of our current health crisis."
Fellow registered dietitian Melanie G. Murphy Richter echoed these concerns about the new beverage. "When eaten in excess, sugar contributes to a rise in internal inflammation and can lead to fatigue, brain fog, feelings of heaviness, and anxiety and depression," she said. "Trendy drinks like these might give us a quick dose of happiness and have us feeling euphoric, but are at the core source of our current health crisis."
Fellow registered dietitian Melanie G. Murphy Richter echoed these concerns about the new beverage. "When eaten in excess, sugar contributes to a rise in internal inflammation and can lead to fatigue, brain fog, feelings of heaviness, and anxiety and depression," she said. "Trendy drinks like these might give us a quick dose of happiness and have us feeling euphoric, but are at the core source of our current health crisis."
Fellow registered dietitian Melanie G. Murphy Richter echoed these concerns about the new beverage. "When eaten in excess, sugar contributes to a rise in internal inflammation and can lead to fatigue, brain fog, feelings of heaviness, and anxiety and depression," she said. "Trendy drinks like these might give us a quick dose of happiness and have us feeling euphoric, but are at the core source of our current health crisis."
Richter recommends filling half of your plate with vegetables – “ideally as colorful as you can find” – one quarter of it with lean meats or plant protein sources and the last quarter with whole grains. Depending on what you are assembling, she suggests drizzling in olive oil, sprinkling in nuts or tossing in some avocado to ensure healthy fats are included in your meal too.
Richter recommends filling half of your plate with vegetables – “ideally as colorful as you can find” – one quarter of it with lean meats or plant protein sources and the last quarter with whole grains. Depending on what you are assembling, she suggests drizzling in olive oil, sprinkling in nuts or tossing in some avocado to ensure healthy fats are included in your meal too.
Richter recommends filling half of your plate with vegetables – “ideally as colorful as you can find” – one quarter of it with lean meats or plant protein sources and the last quarter with whole grains. Depending on what you are assembling, she suggests drizzling in olive oil, sprinkling in nuts or tossing in some avocado to ensure healthy fats are included in your meal too.
Richter recommends filling half of your plate with vegetables – “ideally as colorful as you can find” – one quarter of it with lean meats or plant protein sources and the last quarter with whole grains. Depending on what you are assembling, she suggests drizzling in olive oil, sprinkling in nuts or tossing in some avocado to ensure healthy fats are included in your meal too.
Melanie Murphy Richter, a registered dietitian nutritionist based in the Los Angeles area and instructor of nutrition physiology at the University of California–Irvine, says that "due to the nature of our food supply, most of our processed foods are extremely high in added sugar."
Added sugar refers to sugar that has been slipped into a food product for flavor or shelf stability purposes. And like sugar of all varieties, added sugar is a carb.
"When the average person avoids carbohydrates, this severely limits their consumption of processed foods that are high in added sugar," Richter says. "This means they are quickly eliminating many excess calories each day, which results in quick weight loss."
Melanie Murphy Richter, a registered dietitian nutritionist based in the Los Angeles area and instructor of nutrition physiology at the University of California–Irvine, says that "due to the nature of our food supply, most of our processed foods are extremely high in added sugar."
Added sugar refers to sugar that has been slipped into a food product for flavor or shelf stability purposes. And like sugar of all varieties, added sugar is a carb.
"When the average person avoids carbohydrates, this severely limits their consumption of processed foods that are high in added sugar," Richter says. "This means they are quickly eliminating many excess calories each day, which results in quick weight loss."
Melanie Murphy Richter, a registered dietitian nutritionist based in the Los Angeles area and instructor of nutrition physiology at the University of California–Irvine, says that "due to the nature of our food supply, most of our processed foods are extremely high in added sugar."
Added sugar refers to sugar that has been slipped into a food product for flavor or shelf stability purposes. And like sugar of all varieties, added sugar is a carb.
"When the average person avoids carbohydrates, this severely limits their consumption of processed foods that are high in added sugar," Richter says. "This means they are quickly eliminating many excess calories each day, which results in quick weight loss."
Melanie Murphy Richter, a registered dietitian nutritionist based in the Los Angeles area and instructor of nutrition physiology at the University of California–Irvine, says that "due to the nature of our food supply, most of our processed foods are extremely high in added sugar."
Added sugar refers to sugar that has been slipped into a food product for flavor or shelf stability purposes. And like sugar of all varieties, added sugar is a carb.
"When the average person avoids carbohydrates, this severely limits their consumption of processed foods that are high in added sugar," Richter says. "This means they are quickly eliminating many excess calories each day, which results in quick weight loss."
Before we get into it, Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist and instructor of Nutrition Physiology at the University of California Irvine, explains that it’s important to clarify that not all sugar is considered unhealthy for the body.
“For instance, natural sugars from whole fruits, complex carbohydrates, and starchy vegetables provide many important nutrients to the body,” she says. “Natural sugars are not typically a source of negative mental health effects.”
Before we get into it, Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist and instructor of Nutrition Physiology at the University of California Irvine, explains that it’s important to clarify that not all sugar is considered unhealthy for the body.
“For instance, natural sugars from whole fruits, complex carbohydrates, and starchy vegetables provide many important nutrients to the body,” she says. “Natural sugars are not typically a source of negative mental health effects.”
Before we get into it, Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist and instructor of Nutrition Physiology at the University of California Irvine, explains that it’s important to clarify that not all sugar is considered unhealthy for the body.
“For instance, natural sugars from whole fruits, complex carbohydrates, and starchy vegetables provide many important nutrients to the body,” she says. “Natural sugars are not typically a source of negative mental health effects.”
Before we get into it, Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist and instructor of Nutrition Physiology at the University of California Irvine, explains that it’s important to clarify that not all sugar is considered unhealthy for the body.
“For instance, natural sugars from whole fruits, complex carbohydrates, and starchy vegetables provide many important nutrients to the body,” she says. “Natural sugars are not typically a source of negative mental health effects.”
“Food manufacturers responded by producing lots of low-fat foods. “The problem is that fat is what makes food taste good,” says Richter. What did food companies replace the fat with? Sugar. Eventually, your body turns the excess sugar you can’t use for energy into fat. Thanks in part to packaged foods, American adults now eat an average of 17 teaspoons of sugar a day, which is more than two to three times the 9 teaspoons a day for men and 6 teaspoons daily for women that the American Heart Association recommends.”
“Food manufacturers responded by producing lots of low-fat foods. “The problem is that fat is what makes food taste good,” says Richter. What did food companies replace the fat with? Sugar. Eventually, your body turns the excess sugar you can’t use for energy into fat. Thanks in part to packaged foods, American adults now eat an average of 17 teaspoons of sugar a day, which is more than two to three times the 9 teaspoons a day for men and 6 teaspoons daily for women that the American Heart Association recommends.”
“Food manufacturers responded by producing lots of low-fat foods. “The problem is that fat is what makes food taste good,” says Richter. What did food companies replace the fat with? Sugar. Eventually, your body turns the excess sugar you can’t use for energy into fat. Thanks in part to packaged foods, American adults now eat an average of 17 teaspoons of sugar a day, which is more than two to three times the 9 teaspoons a day for men and 6 teaspoons daily for women that the American Heart Association recommends.”
“Food manufacturers responded by producing lots of low-fat foods. “The problem is that fat is what makes food taste good,” says Richter. What did food companies replace the fat with? Sugar. Eventually, your body turns the excess sugar you can’t use for energy into fat. Thanks in part to packaged foods, American adults now eat an average of 17 teaspoons of sugar a day, which is more than two to three times the 9 teaspoons a day for men and 6 teaspoons daily for women that the American Heart Association recommends.”
“Melanie Murphy Richter, MS, RDN, an instructor of Nutrition Physiology at the University of California Irvine, shares that several vegetables help fight inflammation. “In fact, the fiber content in most vegetables helps to support a healthy gut microbiome which can help to modulate internal inflammation,” she says.
Murphy Richter explains that veggies are a great source of vitamins and minerals, like vitamin C, beta-carotene, and quercetin, which research has found to have antioxidant capabilities.
“Antioxidants help to fight off free radicals in the body, fight foreign entities that can cause us to get sick, and, overall, can help to reduce inflammation,” Murphy Richter adds.”
“Melanie Murphy Richter, MS, RDN, an instructor of Nutrition Physiology at the University of California Irvine, shares that several vegetables help fight inflammation. “In fact, the fiber content in most vegetables helps to support a healthy gut microbiome which can help to modulate internal inflammation,” she says.
Murphy Richter explains that veggies are a great source of vitamins and minerals, like vitamin C, beta-carotene, and quercetin, which research has found to have antioxidant capabilities.
“Antioxidants help to fight off free radicals in the body, fight foreign entities that can cause us to get sick, and, overall, can help to reduce inflammation,” Murphy Richter adds.”
“Melanie Murphy Richter, MS, RDN, an instructor of Nutrition Physiology at the University of California Irvine, shares that several vegetables help fight inflammation. “In fact, the fiber content in most vegetables helps to support a healthy gut microbiome which can help to modulate internal inflammation,” she says.
Murphy Richter explains that veggies are a great source of vitamins and minerals, like vitamin C, beta-carotene, and quercetin, which research has found to have antioxidant capabilities.
“Antioxidants help to fight off free radicals in the body, fight foreign entities that can cause us to get sick, and, overall, can help to reduce inflammation,” Murphy Richter adds.”
“Melanie Murphy Richter, MS, RDN, an instructor of Nutrition Physiology at the University of California Irvine, shares that several vegetables help fight inflammation. “In fact, the fiber content in most vegetables helps to support a healthy gut microbiome which can help to modulate internal inflammation,” she says.
Murphy Richter explains that veggies are a great source of vitamins and minerals, like vitamin C, beta-carotene, and quercetin, which research has found to have antioxidant capabilities.
“Antioxidants help to fight off free radicals in the body, fight foreign entities that can cause us to get sick, and, overall, can help to reduce inflammation,” Murphy Richter adds.”
“When you drink enough water, your whole body works better, which is why it’s often at the top of self-care to-do lists, says Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist. “Water is considered the reigning king of health and wellness,” she tells Bustle. It helps you stay hydrated, but it also contributes to mental clarity, glowy skin, better digestion — you name it.”
“When you drink enough water, your whole body works better, which is why it’s often at the top of self-care to-do lists, says Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist. “Water is considered the reigning king of health and wellness,” she tells Bustle. It helps you stay hydrated, but it also contributes to mental clarity, glowy skin, better digestion — you name it.”
“When you drink enough water, your whole body works better, which is why it’s often at the top of self-care to-do lists, says Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist. “Water is considered the reigning king of health and wellness,” she tells Bustle. It helps you stay hydrated, but it also contributes to mental clarity, glowy skin, better digestion — you name it.”
“When you drink enough water, your whole body works better, which is why it’s often at the top of self-care to-do lists, says Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist. “Water is considered the reigning king of health and wellness,” she tells Bustle. It helps you stay hydrated, but it also contributes to mental clarity, glowy skin, better digestion — you name it.”
Specifically, aspartame is made from a peptide bond. “It comes from taking a piece of protein and connecting it with an ester polypeptide [a bioactive compound], which makes it noncaloric,” says Melanie G. Murphy Richter, MS, RDN, a registered dietitian.
It’s the second nonnutritive sweetener that hit the market, the OG being saccharin. “When saccharin came out in the early 1900s, people thought it was amazing, so they began looking into ways to offshoot what was so great about it,” says Murphy Richter. “Aspartame was the next iteration of that.”
Specifically, aspartame is made from a peptide bond. “It comes from taking a piece of protein and connecting it with an ester polypeptide [a bioactive compound], which makes it noncaloric,” says Melanie G. Murphy Richter, MS, RDN, a registered dietitian.
It’s the second nonnutritive sweetener that hit the market, the OG being saccharin. “When saccharin came out in the early 1900s, people thought it was amazing, so they began looking into ways to offshoot what was so great about it,” says Murphy Richter. “Aspartame was the next iteration of that.”
Specifically, aspartame is made from a peptide bond. “It comes from taking a piece of protein and connecting it with an ester polypeptide [a bioactive compound], which makes it noncaloric,” says Melanie G. Murphy Richter, MS, RDN, a registered dietitian.
It’s the second nonnutritive sweetener that hit the market, the OG being saccharin. “When saccharin came out in the early 1900s, people thought it was amazing, so they began looking into ways to offshoot what was so great about it,” says Murphy Richter. “Aspartame was the next iteration of that.”
Specifically, aspartame is made from a peptide bond. “It comes from taking a piece of protein and connecting it with an ester polypeptide [a bioactive compound], which makes it noncaloric,” says Melanie G. Murphy Richter, MS, RDN, a registered dietitian.
It’s the second nonnutritive sweetener that hit the market, the OG being saccharin. “When saccharin came out in the early 1900s, people thought it was amazing, so they began looking into ways to offshoot what was so great about it,” says Murphy Richter. “Aspartame was the next iteration of that.”
“Many foods can be considered medicinal depending on how they are used and how often they are consumed,” explains Melanie Murphy Richter, a registered dietitian nutritionist based in Los Angeles. “In fact, food is one of our most powerful medicines. After all, we eat every day, several times a day, so what we choose to consume most often will accumulate to either be a powerful elixir to support and protect our health or a silent poison that can lead to disease.”
“Many foods can be considered medicinal depending on how they are used and how often they are consumed,” explains Melanie Murphy Richter, a registered dietitian nutritionist based in Los Angeles. “In fact, food is one of our most powerful medicines. After all, we eat every day, several times a day, so what we choose to consume most often will accumulate to either be a powerful elixir to support and protect our health or a silent poison that can lead to disease.”
“Many foods can be considered medicinal depending on how they are used and how often they are consumed,” explains Melanie Murphy Richter, a registered dietitian nutritionist based in Los Angeles. “In fact, food is one of our most powerful medicines. After all, we eat every day, several times a day, so what we choose to consume most often will accumulate to either be a powerful elixir to support and protect our health or a silent poison that can lead to disease.”
“Many foods can be considered medicinal depending on how they are used and how often they are consumed,” explains Melanie Murphy Richter, a registered dietitian nutritionist based in Los Angeles. “In fact, food is one of our most powerful medicines. After all, we eat every day, several times a day, so what we choose to consume most often will accumulate to either be a powerful elixir to support and protect our health or a silent poison that can lead to disease.”
People who eat protein-rich breakfasts have a lot going for their health. Along with improved insulin sensitivity, they’re more likely to have more balanced glucose levels. Plus, they’re often leaner than those who don’t eat breakfast, says Melanie Murphy Richter, M.S., R.D.N., and instructor of nutrition physiology at University of California Irvine.
“We go through a mini fast every night when we sleep. When we fast, our bodies tap into the glucose stores from our liver and our muscles to maintain our energy while we sleep. This means that our body will inevitably dip into our muscle reserves to maintain our energy while we sleep,” she says.
People who eat protein-rich breakfasts have a lot going for their health. Along with improved insulin sensitivity, they’re more likely to have more balanced glucose levels. Plus, they’re often leaner than those who don’t eat breakfast, says Melanie Murphy Richter, M.S., R.D.N., and instructor of nutrition physiology at University of California Irvine.
“We go through a mini fast every night when we sleep. When we fast, our bodies tap into the glucose stores from our liver and our muscles to maintain our energy while we sleep. This means that our body will inevitably dip into our muscle reserves to maintain our energy while we sleep,” she says.
People who eat protein-rich breakfasts have a lot going for their health. Along with improved insulin sensitivity, they’re more likely to have more balanced glucose levels. Plus, they’re often leaner than those who don’t eat breakfast, says Melanie Murphy Richter, M.S., R.D.N., and instructor of nutrition physiology at University of California Irvine.
“We go through a mini fast every night when we sleep. When we fast, our bodies tap into the glucose stores from our liver and our muscles to maintain our energy while we sleep. This means that our body will inevitably dip into our muscle reserves to maintain our energy while we sleep,” she says.
People who eat protein-rich breakfasts have a lot going for their health. Along with improved insulin sensitivity, they’re more likely to have more balanced glucose levels. Plus, they’re often leaner than those who don’t eat breakfast, says Melanie Murphy Richter, M.S., R.D.N., and instructor of nutrition physiology at University of California Irvine.
“We go through a mini fast every night when we sleep. When we fast, our bodies tap into the glucose stores from our liver and our muscles to maintain our energy while we sleep. This means that our body will inevitably dip into our muscle reserves to maintain our energy while we sleep,” she says.
Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist and instructor of Nutrition Physiology at University of California Irvine, illustrated that probiotics and prebiotics complement each other: “Your gut is like a garden. If we plant a seed (probiotic) but do not water it or give it sun (prebiotic), it will eventually die. We need the seed and the food together in order to maximize our gut health. Neither is better than the other. They work in synergy together.” If you’re taking a probiotic every day, it’s just as imperative to get enough prebiotics in tandem, otherwise the probiotics won’t survive to actually benefit the gut.
“We need to populate our gut with the actual living organisms themselves,” Richter said. “But as with any living organism, they need to eat to survive.” Consuming prebiotics ensures you’re lending the good bacteria a helping hand to grow and replicate, strengthening gut health. If you consume foods that are high in other things–say, sugar–you’re feeding problematic bacteria that can cause digestive woes and other gut problems (hi, dreaded bloat).
Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist and instructor of Nutrition Physiology at University of California Irvine, illustrated that probiotics and prebiotics complement each other: “Your gut is like a garden. If we plant a seed (probiotic) but do not water it or give it sun (prebiotic), it will eventually die. We need the seed and the food together in order to maximize our gut health. Neither is better than the other. They work in synergy together.” If you’re taking a probiotic every day, it’s just as imperative to get enough prebiotics in tandem, otherwise the probiotics won’t survive to actually benefit the gut.
“We need to populate our gut with the actual living organisms themselves,” Richter said. “But as with any living organism, they need to eat to survive.” Consuming prebiotics ensures you’re lending the good bacteria a helping hand to grow and replicate, strengthening gut health. If you consume foods that are high in other things–say, sugar–you’re feeding problematic bacteria that can cause digestive woes and other gut problems (hi, dreaded bloat).
Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist and instructor of Nutrition Physiology at University of California Irvine, illustrated that probiotics and prebiotics complement each other: “Your gut is like a garden. If we plant a seed (probiotic) but do not water it or give it sun (prebiotic), it will eventually die. We need the seed and the food together in order to maximize our gut health. Neither is better than the other. They work in synergy together.” If you’re taking a probiotic every day, it’s just as imperative to get enough prebiotics in tandem, otherwise the probiotics won’t survive to actually benefit the gut.
“We need to populate our gut with the actual living organisms themselves,” Richter said. “But as with any living organism, they need to eat to survive.” Consuming prebiotics ensures you’re lending the good bacteria a helping hand to grow and replicate, strengthening gut health. If you consume foods that are high in other things–say, sugar–you’re feeding problematic bacteria that can cause digestive woes and other gut problems (hi, dreaded bloat).
Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist and instructor of Nutrition Physiology at University of California Irvine, illustrated that probiotics and prebiotics complement each other: “Your gut is like a garden. If we plant a seed (probiotic) but do not water it or give it sun (prebiotic), it will eventually die. We need the seed and the food together in order to maximize our gut health. Neither is better than the other. They work in synergy together.” If you’re taking a probiotic every day, it’s just as imperative to get enough prebiotics in tandem, otherwise the probiotics won’t survive to actually benefit the gut.
“We need to populate our gut with the actual living organisms themselves,” Richter said. “But as with any living organism, they need to eat to survive.” Consuming prebiotics ensures you’re lending the good bacteria a helping hand to grow and replicate, strengthening gut health. If you consume foods that are high in other things–say, sugar–you’re feeding problematic bacteria that can cause digestive woes and other gut problems (hi, dreaded bloat).
There are three primary components to keep in mind when planning your child’s lunch, according to Melanie Murphy Richter, a registered dietitian nutritionist and founder of Wholistic Ritual. “One: making sure each of the macronutrients (proteins, fats, and carbohydrates) is included. Two: including at least two bright colors; and three: adding in some fun and flavor.”
If you're ever not sure where to start, begin with this general formula: 25% protein, 25% carbs, 50% fruits and veggies, and a dollop of healthy fats somewhere in the mix. More recommendations from Murphy Richter are below:
“Protein is essential to building bones, muscles, teeth, skin, and hair, among nearly every cellular process in the body too.” Chicken, beef, fish, eggs, peas, nuts or nut butters, and beans are all great.
Carbohydrates — like whole grain bread, cereal, or pasta — should make up just over a quarter of a balanced meal.
Fruits and vegetables should take up about half the lunch, with a little more space for veggies than fruit. “[They] are rich in carbohydrates and fiber, and super high in vitamins and minerals.” Fun fact: “The colors of the fruits and veggies provide antioxidants and other immune-supporting nutrients.”
Add healthy fats — like avocado, nuts, nut butter, or unsweetened yogurt — as part of the main dish or as a side.
There are three primary components to keep in mind when planning your child’s lunch, according to Melanie Murphy Richter, a registered dietitian nutritionist and founder of Wholistic Ritual. “One: making sure each of the macronutrients (proteins, fats, and carbohydrates) is included. Two: including at least two bright colors; and three: adding in some fun and flavor.”
If you're ever not sure where to start, begin with this general formula: 25% protein, 25% carbs, 50% fruits and veggies, and a dollop of healthy fats somewhere in the mix. More recommendations from Murphy Richter are below:
“Protein is essential to building bones, muscles, teeth, skin, and hair, among nearly every cellular process in the body too.” Chicken, beef, fish, eggs, peas, nuts or nut butters, and beans are all great.
Carbohydrates — like whole grain bread, cereal, or pasta — should make up just over a quarter of a balanced meal.
Fruits and vegetables should take up about half the lunch, with a little more space for veggies than fruit. “[They] are rich in carbohydrates and fiber, and super high in vitamins and minerals.” Fun fact: “The colors of the fruits and veggies provide antioxidants and other immune-supporting nutrients.”
Add healthy fats — like avocado, nuts, nut butter, or unsweetened yogurt — as part of the main dish or as a side.
There are three primary components to keep in mind when planning your child’s lunch, according to Melanie Murphy Richter, a registered dietitian nutritionist and founder of Wholistic Ritual. “One: making sure each of the macronutrients (proteins, fats, and carbohydrates) is included. Two: including at least two bright colors; and three: adding in some fun and flavor.”
If you're ever not sure where to start, begin with this general formula: 25% protein, 25% carbs, 50% fruits and veggies, and a dollop of healthy fats somewhere in the mix. More recommendations from Murphy Richter are below:
“Protein is essential to building bones, muscles, teeth, skin, and hair, among nearly every cellular process in the body too.” Chicken, beef, fish, eggs, peas, nuts or nut butters, and beans are all great.
Carbohydrates — like whole grain bread, cereal, or pasta — should make up just over a quarter of a balanced meal.
Fruits and vegetables should take up about half the lunch, with a little more space for veggies than fruit. “[They] are rich in carbohydrates and fiber, and super high in vitamins and minerals.” Fun fact: “The colors of the fruits and veggies provide antioxidants and other immune-supporting nutrients.”
Add healthy fats — like avocado, nuts, nut butter, or unsweetened yogurt — as part of the main dish or as a side.
There are three primary components to keep in mind when planning your child’s lunch, according to Melanie Murphy Richter, a registered dietitian nutritionist and founder of Wholistic Ritual. “One: making sure each of the macronutrients (proteins, fats, and carbohydrates) is included. Two: including at least two bright colors; and three: adding in some fun and flavor.”
If you're ever not sure where to start, begin with this general formula: 25% protein, 25% carbs, 50% fruits and veggies, and a dollop of healthy fats somewhere in the mix. More recommendations from Murphy Richter are below:
“Protein is essential to building bones, muscles, teeth, skin, and hair, among nearly every cellular process in the body too.” Chicken, beef, fish, eggs, peas, nuts or nut butters, and beans are all great.
Carbohydrates — like whole grain bread, cereal, or pasta — should make up just over a quarter of a balanced meal.
Fruits and vegetables should take up about half the lunch, with a little more space for veggies than fruit. “[They] are rich in carbohydrates and fiber, and super high in vitamins and minerals.” Fun fact: “The colors of the fruits and veggies provide antioxidants and other immune-supporting nutrients.”
Add healthy fats — like avocado, nuts, nut butter, or unsweetened yogurt — as part of the main dish or as a side.
“The research that the WHO has referenced to make their decision is based on high aspartame consumption,” says Melanie Murphy Richter, a registered dietitian nutritionist and instructor of nutrition physiology at the University of California, Irvine. “If consumers are more aware about these potential issues, they can choose to decrease or moderate their aspartame consumption.”
Richter points out that like aspartame, these problematic outcomes are seen when consuming large amounts of the sweetener. She recommends low or moderate consumption of sucralose. Lyons, on the other hand, does not recommend using Sucralose at all as an alternative. “My suspicion is that as more research emerges, Splenda might be implicated in negative health outcomes.”
As with all health decisions, individuals need to make the choice that right for them — and the benefit of lower-calorie products may outweigh the risks for some people. There’s concern that people who may have been using artificial sweeteners to lower sugar intake may turn to foods with high added sugar content, says Richter. “We still live in a society where added sugar is used in so many processed foods,” she explains. “It is one of the main drivers and causes of the top chronic illnesses our population faces — diabetes, heart disease, cancer and obesity, to name a few.
“The research that the WHO has referenced to make their decision is based on high aspartame consumption,” says Melanie Murphy Richter, a registered dietitian nutritionist and instructor of nutrition physiology at the University of California, Irvine. “If consumers are more aware about these potential issues, they can choose to decrease or moderate their aspartame consumption.”
Richter points out that like aspartame, these problematic outcomes are seen when consuming large amounts of the sweetener. She recommends low or moderate consumption of sucralose. Lyons, on the other hand, does not recommend using Sucralose at all as an alternative. “My suspicion is that as more research emerges, Splenda might be implicated in negative health outcomes.”
As with all health decisions, individuals need to make the choice that right for them — and the benefit of lower-calorie products may outweigh the risks for some people. There’s concern that people who may have been using artificial sweeteners to lower sugar intake may turn to foods with high added sugar content, says Richter. “We still live in a society where added sugar is used in so many processed foods,” she explains. “It is one of the main drivers and causes of the top chronic illnesses our population faces — diabetes, heart disease, cancer and obesity, to name a few.
“The research that the WHO has referenced to make their decision is based on high aspartame consumption,” says Melanie Murphy Richter, a registered dietitian nutritionist and instructor of nutrition physiology at the University of California, Irvine. “If consumers are more aware about these potential issues, they can choose to decrease or moderate their aspartame consumption.”
Richter points out that like aspartame, these problematic outcomes are seen when consuming large amounts of the sweetener. She recommends low or moderate consumption of sucralose. Lyons, on the other hand, does not recommend using Sucralose at all as an alternative. “My suspicion is that as more research emerges, Splenda might be implicated in negative health outcomes.”
As with all health decisions, individuals need to make the choice that right for them — and the benefit of lower-calorie products may outweigh the risks for some people. There’s concern that people who may have been using artificial sweeteners to lower sugar intake may turn to foods with high added sugar content, says Richter. “We still live in a society where added sugar is used in so many processed foods,” she explains. “It is one of the main drivers and causes of the top chronic illnesses our population faces — diabetes, heart disease, cancer and obesity, to name a few.
“The research that the WHO has referenced to make their decision is based on high aspartame consumption,” says Melanie Murphy Richter, a registered dietitian nutritionist and instructor of nutrition physiology at the University of California, Irvine. “If consumers are more aware about these potential issues, they can choose to decrease or moderate their aspartame consumption.”
Richter points out that like aspartame, these problematic outcomes are seen when consuming large amounts of the sweetener. She recommends low or moderate consumption of sucralose. Lyons, on the other hand, does not recommend using Sucralose at all as an alternative. “My suspicion is that as more research emerges, Splenda might be implicated in negative health outcomes.”
As with all health decisions, individuals need to make the choice that right for them — and the benefit of lower-calorie products may outweigh the risks for some people. There’s concern that people who may have been using artificial sweeteners to lower sugar intake may turn to foods with high added sugar content, says Richter. “We still live in a society where added sugar is used in so many processed foods,” she explains. “It is one of the main drivers and causes of the top chronic illnesses our population faces — diabetes, heart disease, cancer and obesity, to name a few.
What the Expert Says: Melanie Murphy Richter, RD, nutritionist and instructor at Nutrition Physiology at the University of California Irvine, says, "When we don't eat nutrient-dense foods and well-balanced meals, we risk not getting adequate nutrients into our body that it needs to function properly. When our body doesn't function properly, the symptoms you might experience could begin with fatigue or being a bit tired throughout the day, perhaps it then turns into brain fog or lack of motivation to workout or make dinner, and eventually, you'll find yourself getting sick more often or even developing a chronic illness which will absolutely keep you from being outside and/or moving your body the way you'd prefer. She adds, "The best way to ensure that you stay energized, motivated, and recovering properly is to eat three well-balanced, nutrient-dense meals with all three of the main macronutrients and a variety of colorful vegetables. To take it one step further, focus on eating a good dose of carbohydrates before your workout to fuel your fitness, and eat between 20 – 30g of protein within an hour or two of working out to ensure you're recovering properly and maximizing your muscle synthesis."
What the Expert Says: Melanie Murphy Richter, RD, nutritionist and instructor at Nutrition Physiology at the University of California Irvine, says, "When we don't eat nutrient-dense foods and well-balanced meals, we risk not getting adequate nutrients into our body that it needs to function properly. When our body doesn't function properly, the symptoms you might experience could begin with fatigue or being a bit tired throughout the day, perhaps it then turns into brain fog or lack of motivation to workout or make dinner, and eventually, you'll find yourself getting sick more often or even developing a chronic illness which will absolutely keep you from being outside and/or moving your body the way you'd prefer. She adds, "The best way to ensure that you stay energized, motivated, and recovering properly is to eat three well-balanced, nutrient-dense meals with all three of the main macronutrients and a variety of colorful vegetables. To take it one step further, focus on eating a good dose of carbohydrates before your workout to fuel your fitness, and eat between 20 – 30g of protein within an hour or two of working out to ensure you're recovering properly and maximizing your muscle synthesis."
What the Expert Says: Melanie Murphy Richter, RD, nutritionist and instructor at Nutrition Physiology at the University of California Irvine, says, "When we don't eat nutrient-dense foods and well-balanced meals, we risk not getting adequate nutrients into our body that it needs to function properly. When our body doesn't function properly, the symptoms you might experience could begin with fatigue or being a bit tired throughout the day, perhaps it then turns into brain fog or lack of motivation to workout or make dinner, and eventually, you'll find yourself getting sick more often or even developing a chronic illness which will absolutely keep you from being outside and/or moving your body the way you'd prefer. She adds, "The best way to ensure that you stay energized, motivated, and recovering properly is to eat three well-balanced, nutrient-dense meals with all three of the main macronutrients and a variety of colorful vegetables. To take it one step further, focus on eating a good dose of carbohydrates before your workout to fuel your fitness, and eat between 20 – 30g of protein within an hour or two of working out to ensure you're recovering properly and maximizing your muscle synthesis."
What the Expert Says: Melanie Murphy Richter, RD, nutritionist and instructor at Nutrition Physiology at the University of California Irvine, says, "When we don't eat nutrient-dense foods and well-balanced meals, we risk not getting adequate nutrients into our body that it needs to function properly. When our body doesn't function properly, the symptoms you might experience could begin with fatigue or being a bit tired throughout the day, perhaps it then turns into brain fog or lack of motivation to workout or make dinner, and eventually, you'll find yourself getting sick more often or even developing a chronic illness which will absolutely keep you from being outside and/or moving your body the way you'd prefer. She adds, "The best way to ensure that you stay energized, motivated, and recovering properly is to eat three well-balanced, nutrient-dense meals with all three of the main macronutrients and a variety of colorful vegetables. To take it one step further, focus on eating a good dose of carbohydrates before your workout to fuel your fitness, and eat between 20 – 30g of protein within an hour or two of working out to ensure you're recovering properly and maximizing your muscle synthesis."
Melanie Murphy Richter, a registered dietitian nutritionist and an instructor in the University of California Irvine’s Nursing Department, told MNT that aspartame is found in more than 6,000 food products and is “leaned on” by scores of people for diabetes and weight management.
“There is balance in everything when it comes to food and health,” Richter said.
“The [Food and Drug Administration] has approvedTrusted Source the consumption of aspartame at 50mg per kg of body weight [per day], which is quite high. For example, if you are 130 pounds, you could, according to the FDA, consume upward of 3,200 mg of aspartame a day, which is equivalent to over 15 cans of diet soda,” Richter added.
Melanie Murphy Richter, a registered dietitian nutritionist and an instructor in the University of California Irvine’s Nursing Department, told MNT that aspartame is found in more than 6,000 food products and is “leaned on” by scores of people for diabetes and weight management.
“There is balance in everything when it comes to food and health,” Richter said.
“The [Food and Drug Administration] has approvedTrusted Source the consumption of aspartame at 50mg per kg of body weight [per day], which is quite high. For example, if you are 130 pounds, you could, according to the FDA, consume upward of 3,200 mg of aspartame a day, which is equivalent to over 15 cans of diet soda,” Richter added.
Melanie Murphy Richter, a registered dietitian nutritionist and an instructor in the University of California Irvine’s Nursing Department, told MNT that aspartame is found in more than 6,000 food products and is “leaned on” by scores of people for diabetes and weight management.
“There is balance in everything when it comes to food and health,” Richter said.
“The [Food and Drug Administration] has approvedTrusted Source the consumption of aspartame at 50mg per kg of body weight [per day], which is quite high. For example, if you are 130 pounds, you could, according to the FDA, consume upward of 3,200 mg of aspartame a day, which is equivalent to over 15 cans of diet soda,” Richter added.
Melanie Murphy Richter, a registered dietitian nutritionist and an instructor in the University of California Irvine’s Nursing Department, told MNT that aspartame is found in more than 6,000 food products and is “leaned on” by scores of people for diabetes and weight management.
“There is balance in everything when it comes to food and health,” Richter said.
“The [Food and Drug Administration] has approvedTrusted Source the consumption of aspartame at 50mg per kg of body weight [per day], which is quite high. For example, if you are 130 pounds, you could, according to the FDA, consume upward of 3,200 mg of aspartame a day, which is equivalent to over 15 cans of diet soda,” Richter added.
Vitamin B12 deficiencies can develop slowly because our body reabsorbs and recycles vitamin B12 in the small intestine and then stores it in the liver, says Melanie Murphy Richter, a registered dietitian based in Los Angeles. Vitamin B12 deficiency compounds over time with consistent inadequate intake or digestion issues that prevent or limit its absorption, she explains.
Vitamin B12 deficiencies can develop slowly because our body reabsorbs and recycles vitamin B12 in the small intestine and then stores it in the liver, says Melanie Murphy Richter, a registered dietitian based in Los Angeles. Vitamin B12 deficiency compounds over time with consistent inadequate intake or digestion issues that prevent or limit its absorption, she explains.
Vitamin B12 deficiencies can develop slowly because our body reabsorbs and recycles vitamin B12 in the small intestine and then stores it in the liver, says Melanie Murphy Richter, a registered dietitian based in Los Angeles. Vitamin B12 deficiency compounds over time with consistent inadequate intake or digestion issues that prevent or limit its absorption, she explains.
Vitamin B12 deficiencies can develop slowly because our body reabsorbs and recycles vitamin B12 in the small intestine and then stores it in the liver, says Melanie Murphy Richter, a registered dietitian based in Los Angeles. Vitamin B12 deficiency compounds over time with consistent inadequate intake or digestion issues that prevent or limit its absorption, she explains.
“Vitamin E is well understood to have anti-inflammatory properties,” says Melanie Murphy Richter, a Los Angeles-based registered dietitian and founder of Wholistic Ritual, a private nutrition practice. Murphy Richter explains that vitamin E can benefit the endothelium, or the inner-lining of the blood vessels, and can help decrease the build-up of plaque in the arteries.
However, while maintaining adequate blood levels of vitamin E (through diet and lifestyle) may be beneficial, it’s unclear whether or not supplementation offers the same health benefits. According to one 2022 review, observational studies show that higher vitamin E blood levels may be linked to a lower risk of heart disease[1]. On the other hand, a 2021 review analyzing vitamin E supplementation found that high levels of vitamin E can be associated with adverse cardiovascular outcomes[2].
“Vitamin E is well understood to have anti-inflammatory properties,” says Melanie Murphy Richter, a Los Angeles-based registered dietitian and founder of Wholistic Ritual, a private nutrition practice. Murphy Richter explains that vitamin E can benefit the endothelium, or the inner-lining of the blood vessels, and can help decrease the build-up of plaque in the arteries.
However, while maintaining adequate blood levels of vitamin E (through diet and lifestyle) may be beneficial, it’s unclear whether or not supplementation offers the same health benefits. According to one 2022 review, observational studies show that higher vitamin E blood levels may be linked to a lower risk of heart disease[1]. On the other hand, a 2021 review analyzing vitamin E supplementation found that high levels of vitamin E can be associated with adverse cardiovascular outcomes[2].
“Vitamin E is well understood to have anti-inflammatory properties,” says Melanie Murphy Richter, a Los Angeles-based registered dietitian and founder of Wholistic Ritual, a private nutrition practice. Murphy Richter explains that vitamin E can benefit the endothelium, or the inner-lining of the blood vessels, and can help decrease the build-up of plaque in the arteries.
However, while maintaining adequate blood levels of vitamin E (through diet and lifestyle) may be beneficial, it’s unclear whether or not supplementation offers the same health benefits. According to one 2022 review, observational studies show that higher vitamin E blood levels may be linked to a lower risk of heart disease[1]. On the other hand, a 2021 review analyzing vitamin E supplementation found that high levels of vitamin E can be associated with adverse cardiovascular outcomes[2].
“Vitamin E is well understood to have anti-inflammatory properties,” says Melanie Murphy Richter, a Los Angeles-based registered dietitian and founder of Wholistic Ritual, a private nutrition practice. Murphy Richter explains that vitamin E can benefit the endothelium, or the inner-lining of the blood vessels, and can help decrease the build-up of plaque in the arteries.
However, while maintaining adequate blood levels of vitamin E (through diet and lifestyle) may be beneficial, it’s unclear whether or not supplementation offers the same health benefits. According to one 2022 review, observational studies show that higher vitamin E blood levels may be linked to a lower risk of heart disease[1]. On the other hand, a 2021 review analyzing vitamin E supplementation found that high levels of vitamin E can be associated with adverse cardiovascular outcomes[2].
I specialize in conditions and symptoms that root back to the gastrointestinal tract. I use specialty laboratory testing, food, herbs, supplements and homeopathics to create personalized health protocols for my patients. I work with patients who have chronic digestive issues like bloating, gas, diarrhea, constipation, acid reflux. I also work with patients whose original GI symptoms have morphed into other conditions such as anxiety, depression, autoimmune conditions, infertility, hormonal imbalances and more.
I bridge the gap between the science of Western medicine and the science of ancient medicine practices to help patients achieve health in all aspects of their life: first in their bodies, then in their minds and mindset around life, as well as in their relationships, their work, and more. I help patients who are interested in actually knowing their body’s language, understanding how they work, and are ready to finally start taking action on their health to feel better… and for good.
I specialize in conditions and symptoms that root back to the gastrointestinal tract. I use specialty laboratory testing, food, herbs, supplements and homeopathics to create personalized health protocols for my patients. I work with patients who have chronic digestive issues like bloating, gas, diarrhea, constipation, acid reflux. I also work with patients whose original GI symptoms have morphed into other conditions such as anxiety, depression, autoimmune conditions, infertility, hormonal imbalances and more.
I bridge the gap between the science of Western medicine and the science of ancient medicine practices to help patients achieve health in all aspects of their life: first in their bodies, then in their minds and mindset around life, as well as in their relationships, their work, and more. I help patients who are interested in actually knowing their body’s language, understanding how they work, and are ready to finally start taking action on their health to feel better… and for good.
I specialize in conditions and symptoms that root back to the gastrointestinal tract. I use specialty laboratory testing, food, herbs, supplements and homeopathics to create personalized health protocols for my patients. I work with patients who have chronic digestive issues like bloating, gas, diarrhea, constipation, acid reflux. I also work with patients whose original GI symptoms have morphed into other conditions such as anxiety, depression, autoimmune conditions, infertility, hormonal imbalances and more.
I bridge the gap between the science of Western medicine and the science of ancient medicine practices to help patients achieve health in all aspects of their life: first in their bodies, then in their minds and mindset around life, as well as in their relationships, their work, and more. I help patients who are interested in actually knowing their body’s language, understanding how they work, and are ready to finally start taking action on their health to feel better… and for good.
I specialize in conditions and symptoms that root back to the gastrointestinal tract. I use specialty laboratory testing, food, herbs, supplements and homeopathics to create personalized health protocols for my patients. I work with patients who have chronic digestive issues like bloating, gas, diarrhea, constipation, acid reflux. I also work with patients whose original GI symptoms have morphed into other conditions such as anxiety, depression, autoimmune conditions, infertility, hormonal imbalances and more.
I bridge the gap between the science of Western medicine and the science of ancient medicine practices to help patients achieve health in all aspects of their life: first in their bodies, then in their minds and mindset around life, as well as in their relationships, their work, and more. I help patients who are interested in actually knowing their body’s language, understanding how they work, and are ready to finally start taking action on their health to feel better… and for good.
“When you are healing from trauma, it’s important to focus on nourishing your body by eating enough food and the right types of foods rather than restricting or limiting your food intake. It’s so much more important to eat three nutrient-dense, well-balanced meals each day to support this healing, eating until you are full and satiated. Similarly, carbohydrates contain highly important B-vitamins and other nutrients that are necessary for producing certain neurotransmitters like serotonin which promotes feelings of calm and balance. Low carb diets can (and do) wreak havoc on hormone function, which is of utmost importance when healing from any type of trauma. Do NOT skip the carbohydrates, and make sure you have a good dose of unprocessed carbohydrate later in the evening, too, to support optimal sleep, which we must prioritize as we repair and rest.” – Melanie Murphy Richter, MS, Registered Dietitian Nutritionist
“When you are healing from trauma, it’s important to focus on nourishing your body by eating enough food and the right types of foods rather than restricting or limiting your food intake. It’s so much more important to eat three nutrient-dense, well-balanced meals each day to support this healing, eating until you are full and satiated. Similarly, carbohydrates contain highly important B-vitamins and other nutrients that are necessary for producing certain neurotransmitters like serotonin which promotes feelings of calm and balance. Low carb diets can (and do) wreak havoc on hormone function, which is of utmost importance when healing from any type of trauma. Do NOT skip the carbohydrates, and make sure you have a good dose of unprocessed carbohydrate later in the evening, too, to support optimal sleep, which we must prioritize as we repair and rest.” – Melanie Murphy Richter, MS, Registered Dietitian Nutritionist
“When you are healing from trauma, it’s important to focus on nourishing your body by eating enough food and the right types of foods rather than restricting or limiting your food intake. It’s so much more important to eat three nutrient-dense, well-balanced meals each day to support this healing, eating until you are full and satiated. Similarly, carbohydrates contain highly important B-vitamins and other nutrients that are necessary for producing certain neurotransmitters like serotonin which promotes feelings of calm and balance. Low carb diets can (and do) wreak havoc on hormone function, which is of utmost importance when healing from any type of trauma. Do NOT skip the carbohydrates, and make sure you have a good dose of unprocessed carbohydrate later in the evening, too, to support optimal sleep, which we must prioritize as we repair and rest.” – Melanie Murphy Richter, MS, Registered Dietitian Nutritionist
“When you are healing from trauma, it’s important to focus on nourishing your body by eating enough food and the right types of foods rather than restricting or limiting your food intake. It’s so much more important to eat three nutrient-dense, well-balanced meals each day to support this healing, eating until you are full and satiated. Similarly, carbohydrates contain highly important B-vitamins and other nutrients that are necessary for producing certain neurotransmitters like serotonin which promotes feelings of calm and balance. Low carb diets can (and do) wreak havoc on hormone function, which is of utmost importance when healing from any type of trauma. Do NOT skip the carbohydrates, and make sure you have a good dose of unprocessed carbohydrate later in the evening, too, to support optimal sleep, which we must prioritize as we repair and rest.” – Melanie Murphy Richter, MS, Registered Dietitian Nutritionist
Not feeling well is not normal, and it should not be accepted as a “natural” part of aging. Feeling healthy, energetic, vibrant, productive, abundant, and connected are very real and attainable qualities that can and should be achieved throughout our lifespan. So much of the physical aches and pains and frustrations that we experience can be linked back to the food we are eating (or not eating). If you experience brain fog or forgetfulness, fatigue or lack of motivation, bloating and gas, diarrhea or constipation, acne or eczema, body pain or lack of mobility, insomnia or trouble sleeping, food cravings or food aversions, lack of self-efficacy or self-love (to name only a few)… These are all common health and happiness complaints that have deep roots in your food and diet. And I help people remember how to take care of themselves at these fundamental levels. How to be their own health advocates, their own best friend and empower them to use food as their most powerful tool in feeling great and well every day.
Not feeling well is not normal, and it should not be accepted as a “natural” part of aging. Feeling healthy, energetic, vibrant, productive, abundant, and connected are very real and attainable qualities that can and should be achieved throughout our lifespan. So much of the physical aches and pains and frustrations that we experience can be linked back to the food we are eating (or not eating). If you experience brain fog or forgetfulness, fatigue or lack of motivation, bloating and gas, diarrhea or constipation, acne or eczema, body pain or lack of mobility, insomnia or trouble sleeping, food cravings or food aversions, lack of self-efficacy or self-love (to name only a few)… These are all common health and happiness complaints that have deep roots in your food and diet. And I help people remember how to take care of themselves at these fundamental levels. How to be their own health advocates, their own best friend and empower them to use food as their most powerful tool in feeling great and well every day.
Not feeling well is not normal, and it should not be accepted as a “natural” part of aging. Feeling healthy, energetic, vibrant, productive, abundant, and connected are very real and attainable qualities that can and should be achieved throughout our lifespan. So much of the physical aches and pains and frustrations that we experience can be linked back to the food we are eating (or not eating). If you experience brain fog or forgetfulness, fatigue or lack of motivation, bloating and gas, diarrhea or constipation, acne or eczema, body pain or lack of mobility, insomnia or trouble sleeping, food cravings or food aversions, lack of self-efficacy or self-love (to name only a few)… These are all common health and happiness complaints that have deep roots in your food and diet. And I help people remember how to take care of themselves at these fundamental levels. How to be their own health advocates, their own best friend and empower them to use food as their most powerful tool in feeling great and well every day.
Not feeling well is not normal, and it should not be accepted as a “natural” part of aging. Feeling healthy, energetic, vibrant, productive, abundant, and connected are very real and attainable qualities that can and should be achieved throughout our lifespan. So much of the physical aches and pains and frustrations that we experience can be linked back to the food we are eating (or not eating). If you experience brain fog or forgetfulness, fatigue or lack of motivation, bloating and gas, diarrhea or constipation, acne or eczema, body pain or lack of mobility, insomnia or trouble sleeping, food cravings or food aversions, lack of self-efficacy or self-love (to name only a few)… These are all common health and happiness complaints that have deep roots in your food and diet. And I help people remember how to take care of themselves at these fundamental levels. How to be their own health advocates, their own best friend and empower them to use food as their most powerful tool in feeling great and well every day.
When working with the physical body, nutrition is the primary component. Although, depending on my patients, specialized gastrointestinal and environmental toxin testing is required. These tests could include food sensitivity testing, Organic Acid Testing as well as mycotoxin testing (which tests for things like mold or heavy metals, for example). It’s important to fully understand what is happening inside the body to better decide which healing protocol to pursue. Sometimes this includes food only. Other times, a combination of supplementation, herbs, and homeopathy are required.
When working with the physical body, nutrition is the primary component. Although, depending on my patients, specialized gastrointestinal and environmental toxin testing is required. These tests could include food sensitivity testing, Organic Acid Testing as well as mycotoxin testing (which tests for things like mold or heavy metals, for example). It’s important to fully understand what is happening inside the body to better decide which healing protocol to pursue. Sometimes this includes food only. Other times, a combination of supplementation, herbs, and homeopathy are required.
When working with the physical body, nutrition is the primary component. Although, depending on my patients, specialized gastrointestinal and environmental toxin testing is required. These tests could include food sensitivity testing, Organic Acid Testing as well as mycotoxin testing (which tests for things like mold or heavy metals, for example). It’s important to fully understand what is happening inside the body to better decide which healing protocol to pursue. Sometimes this includes food only. Other times, a combination of supplementation, herbs, and homeopathy are required.
When working with the physical body, nutrition is the primary component. Although, depending on my patients, specialized gastrointestinal and environmental toxin testing is required. These tests could include food sensitivity testing, Organic Acid Testing as well as mycotoxin testing (which tests for things like mold or heavy metals, for example). It’s important to fully understand what is happening inside the body to better decide which healing protocol to pursue. Sometimes this includes food only. Other times, a combination of supplementation, herbs, and homeopathy are required.
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Disclaimer: All information presented in this website is intended for informational and educational purposes only. It has not been evaluated by the Food & Drug Administration and it is not to be construed as medical advice or instruction whatsoever. No action should be taken solely based on the contents of this website. This information isn’t intended to diagnose, treat, cure, or prevent any condition or disease, nor is it medical advice. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change.
Join my newsletter.
Receive Health 'n Mellness musings, nutrition education, wholistic food and health practices, as well as access to discounts on products, services and programs!
Disclaimer: All information presented in this website is intended for informational and educational purposes only. It has not been evaluated by the Food & Drug Administration and it is not to be construed as medical advice or instruction whatsoever. No action should be taken solely based on the contents of this website. This information isn’t intended to diagnose, treat, cure, or prevent any condition or disease, nor is it medical advice. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change.
Join my newsletter.
Receive Health 'n Mellness musings, nutrition education, wholistic food and health practices, as well as access to discounts on products, services and programs!
Disclaimer: All information presented in this website is intended for informational and educational purposes only. It has not been evaluated by the Food & Drug Administration and it is not to be construed as medical advice or instruction whatsoever. No action should be taken solely based on the contents of this website. This information isn’t intended to diagnose, treat, cure, or prevent any condition or disease, nor is it medical advice. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change.