Updates from Andrea Nicholson

Functional Nutritionist Andrea Nicholson discusses the challenges of losing weight and offers strategies for achieving sustainable weight loss. The article explains that hunger is a natural survival instinct that cannot be overcome by restricting calories, as it will always win out. Furthermore, many diet foods and highly processed options do not satisfy hunger and can leave individuals feeling extra hungry. Instead, Nicholson recommends focusing on satiating foods that are higher in protein, lower in calories, and contain more fiber. By prioritizing these higher satiety foods, individuals can feel satisfied and eat less without feeling hungry all the time. Nicholson also provides examples of higher, moderate, and low satiety foods to guide food choices for weight loss.

According to Nicholson, higher satiety eating can be beneficial for those who have tried various diets without success, have certain medical conditions, struggle with hunger or insatiable appetite, or want to build muscle mass. This approach can be adapted to different dietary styles and is not limited to a particular "diet." In order to prioritize higher satiety foods, individuals should focus on whole non-starchy vegetables, seafood, dairy, animal meats, eggs, and legumes, while being mindful of lower satiety foods that may not keep them full and satisfied for long periods of time. Ultimately, this approach to eating can help individuals achieve sustainable weight loss without feeling deprived or constantly hungry.

Functional Nutritionist Andrea Nicholson addresses the conflicting information surrounding salt and its impact on our health. While the mainstream media and medicine often portray salt as dangerous, Nicholson delves into the research to provide a more nuanced perspective.

She explains that sodium is an essential element needed for various functions in the body, such as maintaining fluid balance, regulating blood pressure, and supporting muscle and nerve function. However, the majority of sodium in our diet comes from processed foods rather than adding salt to our home-cooked meals.

Nicholson highlights multiple studies that show no benefit to salt restriction in individuals with normal blood pressure. In fact, some research suggests that both excessively high and low salt intake may pose increased risks. However, for individuals with hypertension, the picture is a bit more complex and individualized. She emphasizes that managing overall diet and lifestyle, including strategies such as a low carbohydrate or ketogenic diet, can have a greater impact on heart disease and blood pressure than simply reducing sodium intake.

Overall, Nicholson suggests transitioning away from processed foods and incorporating whole vegetables and fruits into our diet. She also mentions the importance of considering our potassium intake as well, as a sodium to potassium ratio is a better predictor of heart disease and death. Ultimately, her message is not to be afraid of salt, but to approach it with a balanced and mindful approach.

In this blog post by Functional Nutritionist Andrea Nicholson, she addresses the conflicting information surrounding salt and its impact on our health. While the mainstream media and medicine often portray salt as dangerous, Nicholson delves into the research to provide a more nuanced perspective.

She explains that sodium is an essential element needed for various functions in the body, such as maintaining fluid balance, regulating blood pressure, and supporting muscle and nerve function. However, the majority of sodium in our diet comes from processed foods rather than adding salt to our home-cooked meals.

Nicholson highlights multiple studies that show no benefit to salt restriction in individuals with normal blood pressure. In fact, some research suggests that both excessively high and low salt intake may pose increased risks. However, for individuals with hypertension, the picture is a bit more complex and individualized. She emphasizes that managing overall diet and lifestyle, including strategies such as a low carbohydrate or ketogenic diet, can have a greater impact on heart disease and blood pressure than simply reducing sodium intake.

Overall, Nicholson suggests transitioning away from processed foods and incorporating whole vegetables and fruits into our diet. She also mentions the importance of considering our potassium intake as well, as a sodium to potassium ratio is a better predictor of heart disease and death. Ultimately, her message is not to be afraid of salt, but to approach it with a balanced and mindful approach.

Functional Nutritionist Andrea Nicholson reviews a recent study published in the American Journal of Clinical Nutrition, researchers compared the effects of a well-formulated ketogenic diet to a moderate carb Mediterranean Plus diet on individuals with prediabetes and type 2 diabetes. The diets included non-starchy vegetables, restricted added sugars, and limited refined grains. The main difference between the two diets was the inclusion of legumes, fruit, and whole grains in the Mediterranean Plus diet.

After 12 weeks, the study found that both diets led to improvements in A1c (a measure of blood sugar control) and fasting glucose levels. However, the group that started with the Mediterranean Plus diet and ended with the ketogenic diet saw the greatest improvements. LDL cholesterol increased during the ketogenic diet phase but returned to baseline levels by the end of the study. HDL cholesterol improved in both groups, with the most significant improvement during the ketogenic phase for the Mediterranean Plus group. Triglyceride levels improved in both groups, with the most significant improvement during the ketogenic phase.

Overall, the study suggests that both the ketogenic and Mediterranean Plus diets can be beneficial for individuals with metabolic diseases, emphasizing the importance of managing blood sugar and insulin. However, it is recommended to work with a healthcare professional, especially when taking medications for blood sugar or blood pressure, to ensure a safe and effective approach to dietary changes.

Functional Nutritionist Andrea Nicholson explains the importance of body composition and how it differs from BMI or total body weight. Body composition refers to the breakdown of fat, muscle, bone, and water in your body, rather than just focusing on weight. Many factors, such as muscle mass and fat distribution, impact your overall health and disease risk.

Contrary to popular belief, the number on the scale or BMI calculation alone does not accurately reflect your body composition. For example, two individuals with the same weight and BMI can have very different levels of muscle and fat. Visceral fat, which is fat surrounding the organs, can be especially harmful to your health, even if you fall within a "healthy" weight range.

To improve your body composition, Nicholson emphasizes the importance of proper nutrition, exercise, and stress management. Prioritizing protein intake, following a low carb diet, and including healthy fats in your meals can all contribute to a healthier body composition. Additionally, engaging in resistance training exercises can help build and maintain muscle mass while burning visceral fat.

Overall, understanding and improving your body composition can lead to better overall health, reduced disease risk, and improved quality of life as you age.

On this episode of the Holistic Health Bites podcast, Functional Nutritionist Andrea Nicholson talks with Heather Gray, FDN about her experience with Lyme Disease.