diet | Stella Metsovas Nutrition Expert & Gut Health Specialist

Coast Magazine: A Diet Across the Ages

On March 14, 2012, In Health News, by Stella Metsovas

A Diet Across the Ages

Laguna Beach clinical nutritionist Stella Metsovas answers our questions about her Paleo Mediterranean Diet.

BY BROOKE NELSON 

stella-chicken-lavender-r

PHOTO BY STELLA METSOVAS

Stella’s Lavender Roasted Chicken
Paleo at Home with 
Stella’s Lavender Roasted Chicken 
Preparation time: 10 minutes
Cooking time: 1 hour and 15 minutes
Number of servings: 6

1 whole organic chicken 
1 cup dry white wine
1 tablespoon butter
3 tablespoons herbs de Provence
2 tablespoons fresh thyme/lavender 
1 garlic clove crushed
2 shallots chopped thin
Fingerling potatoes
Olive oil

Dress the chicken by rubbing crushed 
garlic around the flesh and gently 
glazing with olive oil. Place in a 
roasting dish. Add the spices into a 
bowl with the butter, immersing the 
spices into the butter. Gently stuff 
the chicken with the butter mixture 
and around the exterior. Add the 
potatoes and shallots around the 
chicken, mixing one cup of white wine. 
Finally, spice with a generous amount 
of sea salt and pepper.

Diet crazes come and go. But for a diet to be truly successful, it must become a way of life. 

Clinical nutritionist Stella Metsovas, a food science practitioner studying human nutrition for over 15 years, developed her Paleo Mediterranean Diet with this in mind. With eight years of research under her belt, the Laguna Beach resident tailors her system to not only treat weight issues, digestive problems and symptoms of poor eating, but also as a diet for a lifetime. 

Metsovas’s Paleo Mediterranean Diet stems from research into human DNA and utilizes the body’s natural digestive processes – our Paleolithic ancestors may have had it right all along. This is not to say we must completely go caveman, but eating as our pre-agricultural ancestors did may lead to significant health benefits, says Metsovas. 

Metsovas took some time from research to talk about her diet, food and wellness.
  
How does your Paleo Mediterranean Diet work?
Optimal health begins in the gut. There is no quick fix or pill for a healthy, functioning gut. Paleo Mediterranean is backed by medically, peer-reviewed research in the following areas of study: evolutionary biology, nutrigenomics (study of nutrients and our DNA), metabolomics, epigenetics, and the principles of the most nutrient-rich ingredients known to mankind. The way our body digests a fat-free, processed cracker is far different than how you digest and break down an olive. The source of calories is the most important law of healthy eating.

What are some common ingredients used in your meal plans? 
I use a low-allergenic ingredient list based on the principles of “Paleo-Mediterranean.” Common ingredients include fermented foods, seaweed, root vegetables, and game meats (vegetarians have revised ingredient lists). I’ve been quoted as saying: “Foods that grow from the ground or make a sound are OK to consume.”   

How has travel assisted your research?
Traveling to Europe, especially to remote villages in Greece, Italy and France has helped in my study of clinical genetics. I go to these remote villages and look at the people, what they consume, their hair and skin, and use that in my studies. Travel has allowed me to expand my study and incorporate medical type food into diets for my clients and enhance my career as a nutritionist.

What challenges have you faced in the world of nutrition?
So much seems to be oversaturated these days. New studies in the media go from being effective one day and ineffective the next. This creates a lot of confusion about nutrition. Many times people seek advice of nutrition and healthy eating from the wrong sources. We need to be using the right tools to move forward in 2012 and look to licensed nutritionists to enhance our knowledge of health. 

Who do you treat?
In the beginning I thought the majority of my clients would be women seeking to lose weight. Now I treat men and women who have digestive issues such as bloating, constipation, micronutrient deficiencies, fatigue, headaches, and other symptoms. I create a diet format that is specific to the individual. I need to know how their body is working. Through production companies, I have been able to work with actors to get their bodies ready for certain roles. I also work with athletes and give seminars to teams throughout Orange County. Overall, I love working with people and seeing results. Every one of my clients is a learning experience for me.

Where does exercise come in?
You definitely want to vary your workouts. Fitness has been jaded these days. Don’t expect working out for a half hour to be a replacement for being sedentary all day. Circulatory movement is so important for your body. Splitting your workouts in the mornings and evenings is a great way to keep up your circulatory system. Wearing a pedometer is also a good choice. A European walking study I did showed an average of 10,000 steps per day where as the average American is closer to 2,000.

What else do you have in the works?
After almost 10 years of serving my clients in private practice, I created the Gut Detox Solution – a systematic, lifelong principle created by optimal digestion – the key factor of health. This globally published book will be able to teach people how to get your gut healthy, taking out the saturated confusion. You cannot function optimally if your gut isn’t. Everything has to do with the food you put in your mouth. I want to make people aware of this by doing what I love. There are so many beautiful things you can find in food and it has been great to discover that. 

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Book Review: The China Study

On October 10, 2011, In News, by Stella Metsovas

Despite recent trends toward dieting and low-carb crazes, heart disease is continuing to strike Americans at an alarmingly high rate. Two-thirds of adults are obese, while children are being diagnosed with Type II diabetes at an increasing rate. It seems as though all the efforts and trends toward a healthier lifestyle have had no effect on the data. So why is this?

A study was performed in rural China in order to determine the connection between nutrition and heart disease, diabetes, and cancer. The report has been nationally acclaimed, receiving recognition from The New York Times as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.”

The leading researcher on this project, Dr. Campbell, author of The China Study, states of his research, “I propose to do nothing less than redefine what we think of as good nutrition. You need to know the truth about food, and why eating the right way can save your life.” Early in his career, Dr. Campbell promoted better health by eating more meat, milk, and eggs. However, after doing research in the Philippines as to why so many children were being diagnosed with liver cancer, Dr. Campbell discovered that children who consumed the highest amounts of protein were most likely to get liver cancer. The China project was ultimately inspired by this research, resulting in the partnership of Cornell University, Oxford University, and the Chinese Academy of Preventive Medicine.

What were the findings of this study? According to Dr. Campbell, “People who ate the most animal-based foods got the most chronic disease…People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease.”

Although the China diet as set forth by the findings of Dr. Campbell has obtained a large amount of publicity, there is an equal amount of criticism to his findings. China study criticism includes comments made by Dr. Eades, a well-known blogging nutritionist.  Of the China study, he wrote, “But in the end it is still only an observational study. And even though—again, according to Dr. Campbell—there are over 8000 statistically significant correlations, correlations are not causation.”

Dr. Eades is correct in his statement that correlation does not prove causation, as in the case of Dr. Campbell’s findings in the China study. As writers for The Weston A. Price Foundation note, “The Chinese recognize the relationship of diet to good health, and believe that the ideal diet is one that stresses both diversity and balance.” Finding a balance between consumption of proteins and plant-based products is the best way to ensure a healthier lifestyle and protect against cancer and disease.

To buy the China Study from Amazon click here.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Katie Husa

 

 

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Protein for Vegetarians: Is it possible to compete with animal-based proteins?

On August 4, 2011, In Nutrition, by Stella Metsovas

Humans are undoubtedly designed to eat animal-based products. Consider the fact that virtually all traditional cultures consume some sort of animal protein and fat, whether it be from fish and other seafood, water and land fowl, land animals, eggs, dairy, reptiles, or even insects. Getting the right amount and balance of proteins is not a problem for anyone following a diet that includes these. But what about those active people who don’t eat meat, fish, or eggs and want to eat minimum soy get good quality protein? What are the best sources of protein for vegetarians? Quite frankly, it is hard for a vegetarian to get the full spectrum of amino acid building blocks that are essential to the human body, but it is by all means possible.

How to get protein as a vegetarian

This topic is addressed by Matt Frazie of The No Meat Athlete. The Paleo Diet, as you know, is based on the principles of what we are “designed to eat.” As such, it includes copious amounts of the animal-based products that vegans cannot eat. Frazie shows no hesitation in pointing out that it is simply impossible to follow the Paleo Diet as a vegetarian since every major vegetarian source of protein, including soy, beans, and quinoa are not allowed. However, he does point out that there are ways to slightly modify the Paleo diet in order to get those essential amino acids.

 

1.   Eggs. If you are a vegetarian that does not avoid eggs, then by all means eat eggs! They contain all nine essential amino acids as well as three essential fatty acids. You could actually meet all the protein requirements by simply including quality sources of this nutritious food.

 

 

2.   Grain-like seeds. Grain-like seeds such as quinoa, amaranth, and buckwheat behave more like grains than like nuts which is why most Paleo-style diets do not allow them. They contain mostly carbohydrates as opposed to other seeds such as sunflower seeds which contain mostly fat and protein. However, including these in your diet would definitely get you closer to meeting protein requirements for the day.

 

3.   Hemp. Some Paleo diets do not allow this seed, but it is definitely worth taking a look at. Its amino acid profile rivals that of soy, meat, and even eggs making it one of the most valuable vegetarian foods high in protein. It also contains good amounts of essential fatty acids as well as calcium, iron, magnesium, phosphorus, zinc, copper, and manganese. They are also gluten-free.

 

 

4.   Soaked or sprouted beans and legumes. The major issue with beans and legumes is that they contain certain enzyme-inhibitors and anti-nutrients that make them quite hard to digest–even after cooking. However, soaked and sprouted beans and legumes are much more digestible and can be a valuable source of protein for vegetarians.

 

5.   Vegetarian protein powders. One potentially valuable source of protein that Frazie overlooks is whey. Mark Sission of Mark’s Daily Apple attests to the benefits of whey protein powder while on a Paleo diet.  Although he highly recommends a diet containing meat and fish, he points out that good quality whey protein supplements contain a very large spectrum of amino acids that would greatly benefit any vegetarian.  My favorite source of whey is whey concentrate, and favorite product is Jarrow Formulas Whey Protein Unflavored.

 

 

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer : Clement Tran

W8less Nutrition

Los Anglels

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Reviews on the HCG Diet

On May 6, 2011, In Health News, by Stella Metsovas

Pregnancy hormones, syringes and only 500 calories a day—these are the components of the increasingly popular HCG Diet, which is considered a miracle by some and dangerous crash diet by others.

HCG refers to human chorionic gonadotropin, a hormone that’s produced by pregnant women and also given to men and women to treat infertility. Daily doses of HCG are usually injected into the thigh, though some dieters ingest drops instead. This hormone treatment is coupled with a very limited consumption of 500 calories a day. Proponents of the diet say that the hormones work wonders at curbing ones appetite, making it possible to consume such a small amount of food each day.

HCG Injection

So, what exactly do you eat on the HCG diet? The answer is a short, restricted list. Dieters are encouraged to eat only organic foods—mostly meat, fish and vegetables. Fruit is permitted sparingly, and one thin piece of bread, like a dry breadstick or Melba toast, is permitted each day. Sugar, daily and alcohol are not permitted; however, those that do not eat meat may have small amounts of 100% skim cottage cheese or eggs.  Here’s a link to Dr. Oz HCG Diet Plan review.

Though there have been success stories of people losing up to 30 pounds in one month on the HCG diet, many experts criticize the use of hormones and the severe restriction of calories, and question its long-term success. To many experts, it comes as no surprise that people lose large amounts of weight since the diet restricts calories so severely. Pieter Cohen, an assistant professor of medicine at Harvard Medical School, dubbed the diet as reckless and irresponsible, arguing, “Can you lose weight on it? Of course, but that’s mainly because you’re hardly consuming any calories. And any benefit is not going to last.” Many say that once people finish the 30-day regimen, they will often regain the weight and then some as their body will feel starved and their metabolism will be weakened.

While the FDA has approved the use of HCG to treat infertility, they have warned that its sale as a diet tool is deceptive and that there is no proven evidence that it aids in weight loss. Reviews on the HCG diet have repeatedly stated that in over a dozen trials, people injected with HCG lost the same amount of weight as people injected with a placebo.

As with the use of any drug, the HCG diet risks could far outweigh any benefits. HCG can cause headaches, blood clots, leg cramp s, temporary hair thinning, constipation and breast tenderness. There may be many more adverse effects of HCG; however, because it has not been studied for weight-loss purposes, the full list of risks is unknown.

In addition to the possible complications of the use of HCG, consuming 500 calories a day also poses risks. Extreme restriction in calories can not only cause a person to be irritable and constantly tired, but could also lead to severe bone and muscle loss, electrolyte imbalances, gallstones and even death.

My advice: Stay clear of HCG when it comes to dieting–you could be setting yourself up for a metabolic disaster.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

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Eat Less, Exercise More: Obesity May Be More Complicated Than We Think

On December 6, 2010, In Nutrition, by Stella Metsovas

What causes obesity? The answer at first may seem quite simple; we need to eat less and exercise more. But David Allison Ph.D., professor of biostatistics at the University of Alabama, Birmingham School of Public Health has discovered other factors that may be contributing to the rise in obesity rates. Allison conducted research on various mammals and their weight gain over time. Instead of focusing on food intake and activity level he found other rather alarming causes for these changes in body weight.

The first contributing factor to obesity that Allison hypothesizes is our access to light. His studies conclude that the amount of time spent in light or dark environments may affect our eating habits. Could the amount of time we spend indoors or light pollution in our industrialized world be contributing to our excess pounds?  Recent studies printed in the LA Times also suggest using the iPad prior to bed could affect sleep.

Excerpt from LA Times article:

The difference? Devices like the Kindle, the Nook (the top part of the screen that displays books) and popular e-readers from Sony use a technology called e-paper. It simulates the look of an actual printed page and does not emit light. That means, unlike the iPad, you can effectively read in direct sunlight. (Beach, anyone?)

The iPad, however, contains a touchscreen liquid-crystal display that, like computer screens and television sets, emits light. On the plus side, you can sneak the device under the covers while your significant other sleeps beside you and flip through a couple pages of a book without a flashlight.

Allison also suspects that certain virus can affect how our body weight is comprised. He points out that other epigenetic factors experienced in our environment like stress, access to appropriate resources, and climate change could also be sources of the problem.

Although Allison and others argue that there is much more to our weight gain than diet alone, studies continue to prove that we are what we eat, and food still does play a major role in body composition. A study conducted at the Faculty of Life Sciences in Copenhagen analyzed five different diets and found that the diet high in protein with a low-glycemic index (limited refined sugars and carbohydrates) to be the most effective method of weight loss. Foods containing high-glycemic indexes have been found to create drastic alterations in our blood glucose levels, altering our metabolism in undesirable ways.

So what do we recommend to lose weight and keep it off?
  • A diet comprised of lean meats: fish, eggs, and poultry keep you feeling fuller longer.
  • Carbohydrates: vegetables and seasonal fruits (with low sugar content).
  • Keep lights very dim after sundown.  Try to limit TV watching in the evening hours and reference the LA Times article on using consumer electronics before bedtime.
  • What to avoid: all processed foods, soda, foods high in fat and sugar, desserts or refined corn products.

When considering potential causes of obesity it is valuable look beyond just diet and exercise alone and look at other potential factors, but we must not forgo our tried and true healthy eating habits in our quest for weight loss.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

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Intermittent Fasting: The Paleolithic Diet of Today?

On July 20, 2010, In Nutrition, by Stella Metsovas

Today’s norm when it comes to recommendations for food intake include either the consumption of three balanced meals or five smaller meals, but rarely are we advised to forgo eating all together and fast for an entire day. Looking back to the diets of our Paleolithic ancestors may provide valuable insight about potential benefits gained from their sporadic eating patterns.

Dr. Michael Eades looked to our ancestors for inspiration as he researched several alternative eating patterns. Dr. Eades concluded that, “Paleolithic man probably ate once per day or maybe even twice every three days.” After studying the eating patterns of humans living in non-westernized countries over the past century Eades noted that, “They would gorge after a kill and sleep and lay around doing not much of anything for the next day or so. When these folks got hungry, they went out and hunted and started the cycle again.”

The Paleolithic diet has evolved into a unique eating behavior known in modern society as intermittent fasting (IF). IF is defined as a diet regime that includes a day of eating followed by a day of fasting. Specific guidelines on the amount of hours spent fasting vary, but studies have observed potential health benefits among those engaging regularly in IF.

A study published in March 2006, in the journal of Medical Hypothesis found that subjects experienced health benefits from intermittent fasting in as little as the first two weeks. These benefits included insulin resistance, reduction of asthma, decrease in allergies, and resistance to viral and bacterial infections. Of course this pattern of sporadic eating and fasting every other day is not for everyone, but if for nothing else, it may be useful to understand the eating patterns of our ancestors for insight about how we can best modify our current eating behaviors. The Paleolithic diet can provide us with some of these health benefits that helped man evolve so successfully to what we are today, and may even continue to help us improve our resistance to infection for the future.

My favorite blogs / authors on IF and the Paleo Diet include the following:

Robb Wolf

Dr. Michael R. Eades, M.D.

Kurt G. Harris MD

Paleo on the Go with Steve’s Original ‘ Paleo Kits ‘

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

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Nutritionist Stella Metsovas Explains Natural Sea Salt

On July 2, 2010, In Nutrition, by Stella Metsovas

Natural Sea Salt Provides Essential Daily Minerals

Dr. Timothy Brantley, author of “The Cure,” recommends adding salt to the diet. His suggestion may come as a surprise to you at first, with many of us repeatedly being told that excess sodium can be harmful. But it is raw, unrefined sea salt that Brantley recommends, not the processed additives found in many foods.

“Our bodily fluid is almost identical to sea water,” says Brantley. He emphasizes salt’s naturally occurring properties, containing almost one hundred minerals like potassium, calcium, zinc, iron, which do beautiful things for our body. And Brantley notes that sea salt in its natural state can provide the body with important trace minerals including copper, tin, silver, gold and lithium often lacking in the modern diet. These minerals help increase the body’s immune system and protect it from infections, bacterial diseases and other unwanted toxins.

Naturally occurring salt can also aid in the hydration of the body, and support the arteries, ultimately increasing blood flow and lowering the risk for heart disease. Sea salt balances the electrolytes in the body to help restore the body’s pH balance and increase energy.

In my opinion, total sodium consumption shouldn’t exceed 1,500 milligrams a day, so be aware of how much you are already consuming in the processed form before deciding on how much additional sea salt to add.  If your diet consists of whole, unproccessed foods, you can incorporate approximately 500-1,000 milligrams of raw, unrefined salt to your diet, which can  provide the body with essential minerals to help it function in optimum capacity*.

* Please consult with your licensed health-care provider or primary care physician

Here’s a great link from Whole Foods explaining the different color-variations and qualities of salt.

Recipe: Stella Metsova’s Herbed Sea Salt

Summary: Sea Salt with a twist!

Ingredients

  • 2 Tbsp fresh rosemary 3 Tbsp good quality coarse sea salt, or to taste

Instructions

  1. 1. Remove the needles from sprigs of fresh rosemary. Discard the twigs. 2. Grind the rosemary in a small spice grinder or herb grinder. 3. Stir in the salt. Adjust the balance of salt to herbs to taste.

Cooking time (duration): 1

Number of servings (yield): 4

Copyright © Stella Metsovas / W8less Nutrition.
Yours In Health,
Stella Metsovas B.S., CCN
Staff Writer: Michele Wolff
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Crazy for Coconuts! Reaping the Benefits of this Exotic “Superfood”

On May 10, 2010, In Nutrition, by Stella Metsovas

Have you ever considered adding coconut to your diet? Well this exotic superfood is full of both internal and external health benefits. Believe it or not the oil in coconut is mainly comprised of medium-chain triglycerides (MCTs), BUT before you steer-clear it is important to note that these fatty acids can actually help you lose weight in the long-run.

Although coconut oil contains saturated fat, the MCTs found in coconut are actually quite beneficial! They keep you feeling fuller longer and may aid in weight loss due to the lauric acid they contain. This acid is not only known to help boost the body’s immune system and fight harmful bacteria and viruses, but it has been shown to promote digestion, healthy functioning of the thyroid and enzyme systems, and also eliminate stress on the pancreas, ultimately leading to an increase in metabolism. And as if all these benefits aren’t enough…

Coconut has an abundance of external benefits that are worth a shot! For starters, coconut oil is excellent for the skin. Its moisturizing and hydrating capabilities make it a notable component in the battle against wrinkles and dry, aging skin. Coconut oil assists in the absorption of calcium, enabling the body to maintain strong bones and prevent tooth decay. And in terms of hair care, coconut oil is among the best nutrition for those luscious locks.  The oil in coconut promotes healthy growth for damaged hair by providing essential proteins required for that shiny texture we are all trying to achieve. So go do yourself a favor and give this tropical fruit a try, your body just might love you for it!

I’m a huge fan of Spectrum Organics Unrefined Coconut Oil!

Stella Metsovas ‘s favorite uses of Coconut!

  • Want to make your hair lookin’ healthy and shiny?!  Apply coconut to ends of your hair and wrap with a towel.  You an also apply heat with your hair dryer to create a nourishing treatment.
  • Coconut is the ultimate body moisturizer! I could never go back to using the chemically-filled varieties.  Use right after your shower, while skin is still slightly damp.
  • Use coconut when cooking at higher temperatures (like Stir-Fry’s)–the fatty acid is saturated, which makes it highly stable in heat.
  • Add dried coconut flakes in your morning smoothie to give it an extra boost!  Make sure to purchase unsweetened and unsulphured, like Bob’s Red Mill Coconut Flakes

The list can go on and on….

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff


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Beat the Bloat: Probiotics and Your Health

On April 28, 2010, In Nutrition, by Stella Metsovas

Fage Greek Yogurt

A new study conducted by Danisco, in collaboration with the National Institute of Health and Medical Research reveals that a certain strain of probiotic may help alleviate the effects associated with high-fat diets and obesity. The probiotic know for short as  “B420” may have a beneficial effect on metabolic syndrome (a condition often defined by obesity, hypertension, and unbalanced insulin metabolism). The study was carried out on diabetic mice given a high-fat diet, and shows supporting evidence that B420 may also decrease the development of harmful bacteria in the intestine, leading to a reduction of inflammation.

Previous studies with similar conclusions also suggest that obesity may have a microbial component, since bacteria in the gut differs between those that have a more lean physique and those that are obese [1]. The addition of probiotics in the diet may help replenish beneficial bacteria and get rid of harmful microbials contributing to unstable metabolism and obesity.

Are you getting optimal amounts of daily Probiotics?  Take my quiz below!

1). Do you consume the following foods

a)   Yogurts with no added sugars (like non-fat Greek yogurt)

b)   Consume miso or saurkraut on a weekly basis

c)    Kefir (a cultured milk product)

d)   All of the above

2). Do you supplement with a multi-probiotic Y/N

3). Do you consume more than 3 alcoholic drinks per week? Y/N

4). Do you consume diet high in sugars Y/N

5.) Were you breastfed as a child Y/N

Points per Answer

1)   a-2,  b-2, c-2, d-4

2)   Y-3, N-0

3)   Y-0, N-3

4)   Y-0, N-3

5)   Y-3, N-0

Score

14 – 16 You ‘re a Probiotic Star!

10 – 14 Consider revising your diet and possibly adding a mulit-probiotic.

5 – 10 You need to definitely reduce the amount of sugars in your diet, consume whole, unprocessed foods, and supplement with a multi-probiotic.

1 – 5 You must be suffering from digestive issues!  Your probiotic intake is valued in the ‘F’ category.  Consider talking to a licensed healthcare provider to evaluate your dietary intake, as well as proper supplementation.

[1] Kadooka et al. Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri SBT2055) in adults with obese tendencies in a randomized controlled trial. European journal of clinical nutrition (2010) pp.

In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

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BIG Dinner Plans? Make it Breakfast Instead!

On April 10, 2010, In Nutrition, by Stella Metsovas

Ever skipped breakfast?  Barely eaten lunch?…hoping to put the calories you saved all day toward that fancy dinner you had planned. Well, a new study published by the International Journal of Obesity shows that what you eat and when you eat it influences how much you weigh.  Researchers found that the type of food consumed at breakfast may program your metabolism for the rest of the day.

It appears that a breakfast higher in fat may “turn on” fat metabolism, enabling your body to respond to a greater variety of foods throughout the day.  In this study conducted by researchers at the University of Alabama, mice that ate a carbohydrate-rich breakfast and consumed a high-fat meal at the end of the day saw increased weight gain, compared to mice that ate a high-fat meal in the morning.

With our constantly changing schedules and increasing obligations, most of our diet patterns change from one day to the next, but it appears that starting off the day with a higher-fat meal may enable our bodies to respond to these variations in diet over the course of the day.

Another important component in the study revealed that eating smaller portions later in the day was essential to healthy weight maintenance.

My Top Recommendations for Breakfast:

  • Add shredded coconut to your yogurts, smoothies, eggs, etc.  Coconut contains beneficial fatty acids, minerals and fiber… Bob’s Red Mill is one of my favorites!
  • I’m a huge fan of adding extra virgin olive oil to most of my breakfast’s.  Olive oil should never really be used in cooking–the monounsaturated fat is extremely sensitive to heat.  Adding a teaspoon or two–raw–is best!
  • Ghee/Clarified Butter is also a great way to add beneficial fatty acids in the am (make sure you’re only using 1 – 2 teaspoons per serving)
  • Of course, raw nuts are always at the top of my list!

Next time you find yourself wondering about skipping breakfast, remember that a morning meal higher-in fat prepares your body for the rest of the day!

In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

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