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Go Nuts! A Handful of Nuts a Day May Help You Live Longer

21 Nov

Good news this week for nut fans! A new study found a strong link between regular nut consumption and lower risk of death. Over three decades participants who ate a 1-ounce serving of nuts every day had a 20% lower all-cause mortality risk compared to those who did not nosh on this healthy snack. In addition to decreased death rates, nut eaters were 25% less likely to die from heart disease, 10% less likely to die from cancer, and 20% less likely to die from diabetes or lung disease.

We have long known that nuts are chock-full of healthy unsaturated fats, fiber and protein. In fact, in 2003 the U.S. Food and Drug Administration recommended eating 1.5 ounces of nuts per day for their heart-protective benefits. Nuts have also been linked to weight control.

My favorite part of this new finding is that the health benefits apply to ALL nuts. Study participants consumed an array of nuts including cashews, almonds, walnuts, and more. So no matter what your nut of choice is, you can reap the benefits. Many clients will ask “Which is healthier, walnuts or pecans?”, or my least favorite “Is it true that almonds are lower in carbs than other nuts?” No need to split hairs- the most important thing is to choose nuts you enjoy so you will actually eat them! Also, it’s best to avoid nuts and nut mixes drenched in sugar and/or sodium.

Serving size is a little different for each variety, but one serving is roughly  ¼ cup. Nuts are definitely nutrient dense, but they are also calorie-dense, meaning it is easy to over-do it. Try pre-portioning them into snack bags for perfect portable snacks.

Here’s some inspiration to put this nutty news into action now…

In Larabar form (digging this seasonal flavor right now- HIGHLY recommend!)

snickerdoodle larabar

Walnuts on my cereal


Pistachios paired with a piece of fruit

pistachios and apple

Homemade candied almonds  (add a dash of cayenne for an unexpected kick!)


A variety mixed into fiber-rich trail mix


Pecans in my salad

cran pecan salad

Cashews in my stirfry


Caution when interpreting this good news- it is not realistic to think you can simply add a serving of nuts to a couch potato fast-food lifestyle and expect to add years to your life. Researchers did their best to control for various lifestyle factors, but it is not likely that nuts single-handedly improved peoples’ health. It is possible that nut eaters have healthier overall habits than non-nut eaters.

The bottom line: regular nut consumption should be incorporated into a healthy, balanced diet active lifestyle. Not sure how to make that happen? That’s what a registered dietitian nutritionist is for 🙂

What are you waiting for, go nuts! Thanks for reading 🙂

Dietitian vs. Nutritionist- What’s the Difference?

14 Mar

Since I am a registered dietitian (RD) and am lucky enough to have befriended many fellow dietitians along the road, my social media channels were blowing up with “Registered Dietitian Day” posts yesterday. That’s right, yesterday was National RD Day, conveniently located smack in the middle of National Nutrition Month.

I meet many people that have no idea what a registered dietitian is or does. In short, a dietitian is a food and nutrition expert, the food and nutrition expert. It’s a long and challenging road to becoming an RD. First, you get a bachelor’s degree in nutrition. Then you apply to an (unpaid) internship program, an application process that is extremely competitive (~50% match rate nationwide) and matches you with only one program. Internship programs vary depending on their strengths and emphases, but they all have minimum requirements that must be met. It is similar to clinical rotations for medical students- interns spend their days working under the supervision of dietitians in various settings. My internship program at Saint Louis University was 10 months of working in a new site every 2 weeks by day and taking graduate classes by night. I was in a program that emphasized physical performance/sports nutrition, so many of my rotations focused on athletes, gyms, and wellness. However. I also paid my dues working in hospitals and foodservice. The best way I can describe my internship experience is that it was the “best worst year of my life.” The learning curve was very steep, but rewarding. Every single day was a new experience full of new information to learn!


After graduating from an internship, you are eligible to sit for the national registration exam. If you pass, you can finally call yourself a registered dietitian. I studied and studied for my exam. It was the type of exam that when I clicked “submit” after the last question, I was 50/50 on whether I passed. When the woman handed me my results (after the computer stopped working, the power went out, and the printer took 10 minutes to reboot…) and I saw “Congratulations, you passed”, the most incredible feelings of relief/achievement/happiness flooded over me. I can honestly say I put my blood, sweat, and (a lot of) tears into earning those two letters- RD. Our trip to Colorado was a great way to celebrate 🙂 To maintain RD status, dietitians are required to accumulate continuing education hours throughout their career to stay fresh on the ever-changing area of nutrition. 


I tell you all of this so you can understand what separates a registered dietitian from a nutritionist. Anyone can call themselves a “nutritionist”. This label tells you absolutely nothing about the person’s expertise. If someone calls themselves a registered dietitian, you can rest assured they successfully completed the rigorous credentialing process I described above. They really are the nutrition experts!

If you are looking for credible nutrition advice, it’s best to get it from a registered dietitian. If someone calls themselves a nutritionist, be sure to investigate their education and credentials before taking the advice. Like I said, anyone can call themselves a nutritionist. Traditionally registered dietitians use the “RD” credential, but recently a new credential option was introduced for dietitians to use “RDN” which means “registered dietitian nutritionist”. So look for the RD or the RDN- they mean the same thing! And remember that every dietitian is a nutritionist, but not every nutritionist is a dietitian!

I celebrated National RD Day with a fun stability ball workout, play in the kitchen, and an insightful chat with my favorite RD.


Buffalo Cauliflower Wings recipe will be up on the blog soon!

Thanks for reading 🙂

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