Hey hey! It’s almost 2019! Truth be told I actually had an entire probably-too-lengthy post reflecting on 2018 and what I’ve learned and what I’m thankful for and what I hope to accomplish in 2019, etc etc. But as I sit here waiting for my MacBook pro appointment at the Mayfair genius bar, publishing it didn’t feel right. I may still publish it later, but I felt inspired after my physical therapy appointment to write about something else, especially amidst all the diet/fitness goal posts I’ve seen on social media lately.
So today, I’m going to share some important realizations I’ve had lately about health. I hope these inspire you to see health as something more than ‘eating clean’ and/or ‘keeping it tight.’ If you need more inspo, check out my post from last year, 11 Food and Health-Related New Year’s Resolutions That Are Way Better Than Losing Weight.
So here are 5 things I’ve sort of been reflecting on in regards to what ‘health’ means lately; I hope they serve you well into the new year. Thanks as always, for your support, and for sticking by me! Love you the most!
Having gone vegetarian way back in the mid-90s before it was more socially normal to do so, I think I’ve been asked about the adequacy of my protein consumption roughly a bajilion times.
Now, I know people who have asked usually do so with good intentions, but I’ve always found it a wee bit odd everyone is suddenly a concerned nutrition expert when I tell them I don’t eat meat and like fruit, but people rarely feel the authority to directly express concern to people who live off fast food and soda pop.
Anyways, I digress…you’d think the Protein questions would have slowed as vegetarian and veganism have popularized over the years, but with the new market-focus on protein protein protein, the Qs keep coming.
So, I thought I’d type up a quick post about how much protein you actually need.
Disclaimer: As always, this is general information intended for healthy, non-pregnant or breastfeeding adults. Your needs may vary based on medical status or life-stage. Please never replace generalized health information you’ve read online with individualized clinical care.
So, how much protein do you need?
According to the Institute of Medicine, protein should make up between 10-35% of your total caloric intake (with carbohydrates accounting for 45-65% calories and fats accounting for 20-35% of calories).
As you can see, there is a wide range of what is considered a ‘healthful’ amount of protein. I always say this, but I’ll mention it again here: there are many different ways you can have a healthy diet. No one way is the best way, and you gotta do what works for you.
Wednesdays are a doousy this semester, filled with running between two campuses (I TA at the Columbia main campus and am a student at the CUMC campus), and capped off beautifully with a 3-hour night class that lets out around 8:30pm. Brutal. I don’t often hate my hour commute, but let me tell you – on Wednesday nights I find it very unfun.
Typically, I snack before night class, but for whatever reason, never feel like eating a meal before/during class. Hence, I usually eat dinner once I’ve gotten home/unloaded/gotten Millie out for a walk, typically around 10:00pm. As I often document what I’m up to on Insta stories, I had a follower ask me if it’s really true that it’s bad for you to eat before bed.
I get asked about if it’s really bad for you to eat before bed quite a bit, and see confusion surrounding the topic circulating the internet quite a bit, so I thought it could make for a fun and informative blog post.
Disclaimer: As with all my nutrition and health-related posts, I’d like to point out that while I have a background in nutrition science, I am not your healthcare provider nor personal nutritionist. I have no information on your health history or current state of physical and mental well-being. These posts are intended as general information for healthy adults. Please do not substitute what you read on the internet for seeking individualized clinical care.
First of all, Here’s The Right Time You Should Eat:
You know when the best time to eat is? When you’re hungry, that’s when! We’re living creatures with circadian rhythms and every day presents different activity levels, stress levels, sleep levels, and environmental factors that may impact when hunger hits and when we eat.
If you ask me, clocks are pretty arbitrary when it comes to hunger. The idea that you should ‘close the kitchen’ or ‘stop eating after 7/8:00pm is totally arbitrary and it bothers me that so many people think this is a rule you should implement into your life.
So the best time to eat dinner (or any meal) is when you’re hungry for dinner (and of course, have access to food and time to eat it), whether this be 4:30pm or 10:30pm.
Holy busy season! The last couple of weeks have been a total whirlwind of business. Full-time grad school + TA-ing + my research assistant job + applications for next year : I feel like I’m using the weekends just to catch my breath from the week before and get my stuff together for the week ahead.
I’m happy and grateful for all of the opportunities on my plate right now, but am also excited for any upcoming break in my schedule to devote more time to creative pursuits, including this blog.
While I’m working on a couple of other pieces for this site, I thought I’d share some other content from across the interwebs. This week 3 of my stories from my trip to Alaska were published, and I thought I’d share them here for two reasons: first, because I feel like I don’t really mention writing I do outside my blog very much on my blog and maybe that’s kinda weird? And second, it’s #NYCClimateWeeek, so I thought timing was ideal for some climate-related content on the blog.
See below for my photo-essay, op-ed on talking to skeptics about climate change, and video about sustainable fishing in Alaska, and then enjoy a photo dump from my travel:
- Talking to Skeptics about Climate Change
- Sustainable Fishing in Alaska
- How Climate Change is Impacting Health in Alaska
1. Collagen-mushroom-potion-infused-bulletproof-caffeinated beverages
Seems like it’s mega on-trend to whip up $12 lattes filled with grass-fed collagen, 8 different mushroom powders, and 17 other expensive supplement potion/powders these days.
It’s not that I have anything against those drinks; in fact I can appreciate the creativity behind them and recognize that they may be filling if they’re brimming with fats and protein powders. I simply don’t really buy into the grandiose health-promoting claims of these concoctions.
First, let’s talk about collagen. I’ve been digging through clinics research about it and am planning a whole post devoted just to collagen. But to keep it short and sweet in this post, let’s just say that from what I’ve read so far, I’ve concluded that if you’re into collagen and your diet lacks protein, it can be a source of protein for you.
But I’m not yet convinced that after orally digesting collagen and your stomach acid has broken it down, that it can actually maintain its structural integrity as collagen and end up in your skin and hair and nails as such.
There is some mixed clinical research on collagen and joint health, and a couple of studies on collagen and beauty (some of which have been funded by collagen supplement companies), but at this point in my PubMed dive, I feel the research is a bit shaky.
I still remember sitting in my Public Health Impacts of Climate Change course at Columbia Mailman School of Health (my elective choice while a Columbia nutrition MS student) learning about how climate change is impacting the nutritional value of food.
To sum it up, I was “shook,” as the cool kids say. It was actually one of the lectures in one of the classes that set my on my current path, and I gotta say, no regrets.
One of the most amazing and wonderful things about studying what I study (which is the intersection of nutrition and environmental health) is that I am honestly so interested in what I am learning about that I eagerly listen and complete my reading and assignments. Especially about things like climate change and how it is disrupting the quality, quantity, and nutritional value of our foods.
I thought this could make for an interesting and enlightening blog post that will perhaps leave you feeling “woke” on the topic, eliciting similar feelings to those I felt in my chair of Mailman room 1101 (shout out to my EHS crew). If this isn’t your thing or your find this super boring, don’t worry, I’m sure more dog and dessert pictures will be coming your way soon.
Back in the day, I got my master’s degree in human nutrition from Columbia University. It was an intense, interesting, and rewarding experience: one that left me hungry (no pun intended) to learn more about the field. A pivotal experience, my MS in human nutrition instilled an insatiable scientific curiosity in me, and is probably why I’m on the path I am on today.
I chose to study nutrition because I was always fascinated in how the foods we use to fuel our body have the power to impact our health. For many, many, years, however, I wanted to be a doctor. However, when I was shadowing physicians, I realized many lacked nutrition education and training.
Which totally is not their fault – most medical schools have minimal time/curriculum devoted to nutrition. But when I learned about this reality, I wanted to ensure I’d have a solid foundation of nutrition (outside the nutrition minor I got while at NYU) in addition to a medical degree. And so, I enrolled at Columbia prior to going to med school.
Obviously, I’ve gone a none-medical route since, but since I’ve studied the topic, I occasionally get asked questions about nutrition, specific ingredients, my diet, and how I think others should eat.
So I thought it may be interested to list out how I’ve changed my diet since studying nutrition. Below are 12 ways studying nutrition morphed how I eat and how I think about food and health in general.
Do you ever find yourself thinking, “Gosh darn it, when did eating get so complicated?” Because it really shouldn’t be. Don’t worry, you’re not alone, and it’s if you’re feeling any confusion, it’s certainly not your fault.
We live in a food and weight loss-obsessed culture. Without even trying, we’re exposed to numerous food and fitness ads, ideas, and theories on a daily basis. They’re everywhere: the internet, social media feeds, TV commercials, even tabloids in the aisle at the grocery store.
All of these tidbits of information can be overwhelming. And oftentimes, to confuse things further, we hear opposing “facts” about the same topics. This encourages us to disengage with our natural eating instincts, and ignore our internal cues regarding hunger and fullness.
Today, I wanted to address a few words/concepts that may help you get back in touch with how to eat like an actual instinctual human rather than a confused oversaturated-with-misinformation human. Let’s go.
Hunger vs Appetite:
These words are often used interchangeably, but actually have different meanings in the nutrition science world. Physical hunger is defined by the physiological need for food. This may manifest itself as a rumbly tummy, empty-feeling stomach, low energy, and/or inability to concentrate. I know for me personally, I feel light-headed when I need to eat. But everyone is different.
Physical hunger is a result of blood glucose dropping in your body. When this happens, and your stomach is empty, a hormone called ghrenlin is released by your GI tract, sending a signal to your brain to increase gastric (stomach) acid and let your brain know “Hey! You up there! I need food!”
Ghrenlin stops being released when food enters the stomach, letting your brain know that the need for food has been taken care of.
Appetite, on the other hand, is a desire to eat, less from a physical need, and more as a result of physical or environmental cues, such as the smell of freshly baking cookies, routines, and/or the desire to eat the doughnuts in front of you at a meeting even though you may be physically full.
If you eat in a very rigid, routine-style fashion, you may develop appetite to eat out of habit, kind of like a dog (#relatable).
Meet your new favorite quick and super satisfying meal: easy Pesto Hummus Pasta! And guess what? If you’re a hummus lover, it’s probable you have everything you need to make it right now!
This recipe has a multitude of admirable qualities: 1) It comes together very quickly. 2) It’s one of the easiest “home cooked” meals you can make. 3) It’s super customizable based on what’s already in your kitchen. 4) It’s delicious and satisfying!