Walnuts can be a tricky food — they are tasty and healthy, but also calorically dense. Read on to learn all about walnuts nutrition, potential benefits, and how to incorporate them into your healthy eating plan.

Walnut Nutrition Facts

“Walnuts are calorically dense,” says Quyen Vu, a culinary nutrition specialist for Beachbody. “So you don’t want to overeat them. However, they can still be included in a diet plan for weight loss.”

Vu recommends adding them to a smoothie if you don’t love the taste of them plain — like with this Blackberry Walnut Chocolate Shakeology — or buying them raw and unsalted, and adding your favorite spices.

Overall, walnuts contain iron, magnesium, and phosphorus, as well as healthy fats and protein.

Here’s a breakdown of walnuts’ nutrition information.

Nutritional Value of Walnuts

Raw Walnuts, 1 ounce, about 14 halves

Now that we’ve reviewed walnut nutrition information, it’s easy to overdo it with these calorie-dense nuts, but adding some into your diet every day will help you reap the benefits.

As Vu says, eating walnuts every day depends on your nutrition goals and what other fat sources you’ve had for the day.

“In general, eat no more than one to two tablespoons per meal,” she says. “Keep in mind that unsalted is best if you’re trying to watch your sodium content per day, as the salted versions will also contribute to your overall sodium intake.”

Try adding a few walnuts to a dish with less fat, like this Grilled Romaine and Walnut salad.

1. Walnuts contain “good” fat and Omega-3 fatty acids

Even though walnuts are high in fat, they are high in the good kind of fat — polyunsaturated fatty acids.

According to a study on the effect of walnuts on blood lipids and heart health, a diet with walnuts can lower total cholesterol and LDL cholesterol, the “bad” cholesterol, which can raise your risk of stroke.

Walnuts are also high in α-linolenic acid, an omega-3 fatty acid that may provide health benefits.

2. Walnuts contain antioxidant-like compounds

According to a 2020 study, walnuts contain antioxidant properties, which may help lessen the adverse effects associated with aging.

Walnuts are often referred to as brain food because they have been shown to potentially provide cognitive benefits in older adults, making them a great addition to just about any diet, says Heather Hanks, a medical advisor and nutritionist.

Hanks likes to wrap a walnut in a Medjool date for a delicious snack or roll a homemade energy ball in chopped walnuts for a crunchy treat.

If you are looking to increase your greens, toss a few into a Strawberry and Spinach Salad for added crunch.

3. Walnuts contain minerals

Copper, something that your body can’t make itself but does need, is found in walnuts.

When you take in copper, it works with iron to keep your blood cells and vessels healthy and aids in iron absorption for happy bones.

4. Walnuts help promote satiety

If these other potential benefits of walnut nutrition sound appealing, here’s one you can notice every day.

Do you find yourself fading just before lunch or hitting a 3 p.m. slump?

Great news: according to a small study, walnuts can help you feel full.

So sprinkle some on your morning yogurt parfait, or opt for a handful of walnuts over the ultra-processed snacks in the office vending machine.

Here are some more recipes with recipes to try:

Strawberry Walnut and Oats Shakeology

No-Bake Apple Blondies With Walnuts

Baked Oatmeal Cups With Raisins and Walnuts

Looking for more expert nutrition information? Head over to BODNutrition.com and learn how to eat healthy for the long-term with the help of our two nutrition programs, 2B Mindset and Portion Fix.

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From salads to smoothies and everything in between, kale is a staple in many healthy recipes (#kaleyeah!), but how good for you is it?

Read on to learn all about kale nutrition, how it stacks up to other leafy greens, and when to use which types of kale are best for your recipes!

Kale Nutrition Facts

Kale is a leafy green vegetable that has a slightly earthy flavor. It’s chock full of vitamins and nutrients and weighs in at just 13 calories per 1 ½ cup serving.

Most notably, according to the USDA, kale has plenty of vitamin K, vitamin C, vitamin A, folate, calcium, and magnesium.

In fact, in about 1 cup of raw kale, you’ll be getting a high amount (or more!) than your recommended daily value of vitamins K, C, and A.

So how much should you eat?

According to the 2020-2025 Dietary Guidelines for Americans, your aim should be about 1 ½ cups of dark green vegetables, like kale, per week.

Brit Giles, R.D.N., recommends aiming for about 1 or 2 cups of kale daily, or at least weekly, depending on your taste preferences.

“You can get plenty of nutrients in just 1-2 cups of raw kale,” she says. “There’s not really a limit. However, it’s best to get a variety of veggies throughout the day.”

If you’re on blood thinners or anticoagulant medication, you can still enjoy kale, but do it in a consistent manner.

Kale is rich in Vitamin K, which has proteins that aid in clotting blood.

As always, consult your doctor or physician when changing any part of your health routine.

Kale Health Benefits

We know that kale is good for you, but what do all these specific vitamins and minerals really do for your body?

As Giles says, kale “contains powerful antioxidants, as well as fiber to prevent disease and keep the gut happy.”

1. Antioxidants

Kale is a rockstar when it comes to antioxidants, but according to studies, some of those antioxidants do lessen when the veggie is cooked, especially vitamins C and vitamin K.

You can enjoy kale raw or cooked like in this Toasted Kale Salad.

Similarly, other leafy greens also have plenty of antioxidants, like spinach, so aim for a variety of veggies in your daily greens.

2. May support eye health

Vitamin A is essential for keeping your eyesight in top shape, as well as supporting your immune system.

3. May aid in bone health

Research has shown that vitamin K can help with overall bone health.

Types of Kale

Don’t get discouraged if one type of kale isn’t your jam.

There are at least three main types of kale you’ll find at the grocery store and plenty of tasty ways to prepare them!

“The healthiest dark leafy greens are the ones that you’ll actually eat,” says Quyen Vu, the culinary nutrition specialist for Beachbody.

“Baby kale tastes less bitter than fully grown kale, and removing the stems and only eating the kale leaves would make the taste milder,” she explains.

If you are going to eat kale raw, Vu recommends a simple salad with a lemon vinaigrette dressing and a sprinkle of parmesan cheese.

You can add some lean protein, like grilled chicken, to make it an easy, light meal.

If you opt for cooked kale, Vu recommends kale chips for a salty, crunch (and healthy!) snack or to sauté kale with a little bit of maple syrup, salt, pepper, and diced onions in a skillet on medium heat.

Cook everything until it softens.

1. Curly Kale

Curly kale is the most common kale you’ll find and is great for most recipes, like Vegan Kale Nachos or an Egg White Kale Pizza.

If you’ve got a large bag and it’s about to go bad, just freeze it to grab a handful or two for a morning smoothie.

2. Lacinato or Dinosaur Kale

This type of kale is a bit firmer than your curly kale, with leaves that look almost scaly and have a dark blue-green color.

Each stalk is a bit longer and thinner than your regular curly kale and is often a good option for kale chips.

2. Red Russian Kale

Red Russian has leaves that are shaped much differently than the other varieties, as they look almost like oak leaves but have slightly purple stems and reddish leaves.

Use this kale in salads, for garnish, or to add to sandwiches as the taste is overall sweeter than the other types of kale.

Looking for more expert nutrition information? Head over to BODNutrition.com and learn how to eat healthy for the long-term with the help of our two nutrition programs, 2B Mindset and Portion Fix.

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Wild game certainly isn’t new, but it’s getting more attention these days. Bison meat is the standout, with fans in the Paleo community extolling its virtues.

We’ll cut right to the chase: There’s a lot to like nutritionally (and culinarily) about bison meat.

But you’re not giving this meat a fair shake if you cook it without doing a little homework.

Although you can swap it for beef in recipes, there are several tricks to cooking it just right.

Here’s what you need to know about bison meat’s nutritional profile, how to cook this lean meat, and how it stacks up against beef.

Bison Meat Nutrition and Benefits

Bison meat has a similar nutritional profile to lean ground beef. Per 3 ounces cooked ground bison meat, you’ll get:

Calories: 152
Protein: 22 g
Fat: 7 g
Saturated fat: 3 g
Carbs: 0 g
Fiber: 0 g

How to Cook Bison Meat

You can buy ground bison or bison steaks. No matter which format you choose, “bison needs a lower temperature and a longer cook time, says Jim White, R.D., ACSM EX-P, owner of Jim White Fitness and Nutrition Studios in Virginia.

It’s best to keep it medium-rare, especially for the tender cuts. “Overcooking bison will result in tough meat and gamey flavor,” White warns.

If you’re working with a bison steak:

1. Let the meat rest at room temperature for no more than an hour before cooking, to take the chill off.
2. Marinate your steak or season with spices.
3. Grill it slow and at a low temperature.
4. Cook until it reaches an internal temperature of 145 degrees F.
5. Remove the bison meat from the grill and place in a pan covered in foil.
6. Let it rest for 5-10 minutes before slicing or serving.

White advises only turning the meat once to retain more juices and reduce the chance of overcooking.

Ground bison has the same challenge — you want to cook it so it doesn’t dry out and taste too gamey. To do that, you should:

1. Bring the meat to room temperature (no more than an hour before cooking).
2. Brush the pan with oil since lean meats can stick.
3. Use medium heat to sauté the bison.
4. Cook until the meat’s internal temperature is 160 degrees F.

You should ideally finish cooking the ground bison 5-10 minutes before serving to keep it juicy. Expect ground bison meat to cook in about 2/3 the time of ground beef.

Bison Meat vs. Beef

If you’re used to buying 80/20 or 85/15 ground beef, switching to bison will cut calories, fat, and cholesterol.

Since bison meat can be used in the same recipes as ground beef (similar to ground turkey), it’s also an easy substitute that doesn’t make it feel like you’re sacrificing the meals you love — like bacon cheeseburger meatloaf.

Bison also offers more selenium, a mineral that’s essential for healthy metabolic and immune function.

Bison meat is also harder to raise than beef, which means two main things for you, the consumer.

First, “it’s not generally available at most grocery stores,” explains Emily Tills, M.S., R.D.N., C.D.N.

Second, you’ll pay more for it.

“A butcher may be able to provide this meat, but the cost may be higher due to the farming involved in bison meat and low amount of bison farms,” she adds.

You can also find it at gourmet supermarkets or health food stores.

White points out that “a pound of ground bison can range from $12-$18 while ground beef is about $4-$5 per pound.”

And the low-fat content of bison can be a double-edged sword.

Tills points out that lean ground beef (95/5 ground, 96/4 ground, or tenderloin) also offers just about the same nutritional profile for far less money.

Bison’s edge over beef may also be diminishing. It used to be the case, as White points out, that bison were “handled very little by humans,” but this is changing.

Bison used to graze, meaning the meat was 100% grass-fed. In beef, grass-fed has more antioxidant-like compounds and omega-3 fatty acids than grain-fed.

“Bison also has a high ratio of healthy omega-3 fatty acids due to its grass-fed diet,” White adds. But this is changing now that companies are raising bison on grain feed.

If you want to try bison meat, make sure you’re looking for 100% grass-fed to reap the full nutritional rewards.

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Mushrooms hold a special place in global cuisines, but they’ve also carved out a niche as a low-calorie meat replacement for vegetarians and vegans.

While they are great substitutes for the taste and texture of meat, that’s far from their only appeal.

Different varieties of mushrooms lend your meals different tastes and textures, and they’re all worth getting to know.

So while you can’t go wrong with a classic portobello burger, we urge you to get to know the other varieties of mushrooms.

From enoki to chanterelles, here’s what you need to know about several of the delicious varieties available to you at stores.

Mushroom Nutrition Facts

Mushrooms are low-calorie but relatively nutrient-dense, no matter which type you choose.

Per 1 cup, mushrooms boast:

Calories: 15

Protein: 2g

Carbs: 2g

Fiber: 1g

Phosphorous: 60mg

Potassium: 223mg

Selenium: 6.5mcg

Here’s a look at what sets 10 different types of mushrooms apart:

1. Portobello/Cremini

Creminis are just baby portobello mushrooms, which is why you may see them labeled “baby bella mushrooms” at the store.

These mushrooms have an earthy, sometimes slightly meaty flavor, but the standout is their texture.

“You can ‘stretch’ the ground meat in nearly any recipe by adding finely stopped cremini or portobello mushrooms,” says Chelsey Amer, M.S., R.D.N.

2. Porcini

“Fresh porcinis are nutty and earthy, with a tender yet meaty texture,” says Kara Lydon, R.D., L.D.N.

They’re common in Italian and French dishes, but you will find that the fresh mushrooms are costly due to their short season and difficult cultivation, she adds.

Although they hold up well to a wide range of cooking styles, Lydon says it’s best to keep the prep simple to let their flavor and texture shine.

The healthy chef on a budget may want to opt for dried porcinis, which aren’t limited by the short season.

3. White buttons

“White button mushrooms are perfect for mushroom newbies because they have the mildest mushroom flavor,” Amer explains. “They’re typically the type of mushroom you’ll find on pizza, but also go great in pasta dishes and soups.”

Try them on top of our 2B Egg White, Kale, and Mushroom pizza.

4. Enoki

Common in Japanese, Chinese and Korean cuisine, “enoki mushrooms look like long, white noodles with a small button at the end,” explains Lydon.

She adds that they “absorb the other flavors in the dish, which is why they’re often used in soups for a flavorful spoonful and some extra texture.”

Since they’re mild and slightly sweet, they should be added just before the dish is ready so they don’t get overcooked. Try adding them to hot pot.

5. Shiitake

Like portobellos, “shiitake mushrooms are also a meaty mushroom with an earthy flavor,” says Amer.

That means they can be used similarly in dishes. They do require a little more prep, though, because the stems of shiitake mushrooms are tough and should be discarded before using the cap, she adds.

Shiitake mushrooms can also be a source of vitamin D when the gills (the creases on the underside of the caps) are exposed to sunlight or UV light!

6. King Trumpet

King trumpets are also known as king oyster mushrooms. You can eat both the stem and the cap, and they “give off a strong and earthy umami flavor.”

These mushrooms hold up well to high heat, so they can be added to stir-fry dishes and soups and can even be barbecued or grilled.

Since these ‘shrooms boast thick yet tender stems, you can slice them into thick rounds and cook them like scallops!

7. Maitake

This is one mushroom that can stand on its own, so consider giving it the spotlight in its own dish.

It’s able to take center-stage thanks to its unique flavor; Amer explains that they’re “often described as ‘woodsy’ thanks to their hearty flavor.”

You’ll find these “wild” mushrooms in most supermarkets these days. Try them grilled or broiled for extra flavor.

8. Chanterelles

“Due to their distinctive earthy, woody, and sometimes spicy flavor, chanterelles are highly sought after by chefs around the world,” notes Lydon.

Luckily for the rest of us, they’re available canned.

That gives them another advantage: “Chanterelles have a chewy, meaty texture, but the stems can be tough to eat,” but canned versions are softer.

Lydon also notes that chanterelles (like all mushrooms) absorb fat like tasty little sponges.

Swap them into our egg white omelet with mushrooms for a gourmet yet simple morning meal.

9. Beech mushrooms

Beech mushrooms are another variety that should be added at the end “to maintain this unique texture,” says Amer.

Believe us; you’ll want their taste and texture to remain largely unchanged!

Amer explains that’s because “beech mushrooms have a sweeter taste and crisper texture than most other mushrooms.”

10. Morels

“Morels have a deep, earthy, nutty flavor, with a chewy, meaty texture,” Lydon explains, and look like a honeycomb.

“Morels work well in a savory sauce that will bring out a more umami flavor,” she adds. You’ll get a super savory sauce if you choose morels for this hearty mushroom gravy.

They can pair well with both rich ingredients, like red meats, and lighter ones, such as asparagus.

Looking for expert nutrition advice? Learn how Beachbody nutrition programs and products can help you lead a healthier lifestyle at BODNutrition.com.

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Creamy coconut milk is a delicious, dairy-free alternative — but it might make you think twice because it’s high in calories and saturated fat.

Let’s take a closer look at coconut milk nutrition and how it stacks up against other milks.

What Is Coconut Milk?

Coconut milk is made by extracting the grated white pulp of coconuts and soaking it in hot water at a 1:1 ratio.

The result is a thick white liquid with a creamy layer at the top — that’s the coconut cream, the most concentrated form of coconut milk.

True coconut milk is typically sold in a can and is what you’d use for rich curries and soups.

By adding more water into the mix, manufacturers can make “light coconut milk.”

They add even more water to make the drinkable carton of coconut milk beverage you often see next to other dairy-free milk alternatives.

It should be noted that coconut milk beverage and other options like rice, almond, and hemp milks are not considered dairy because their nutrition content is not similar to milk or fortified soy beverages.

Coconut Milk Nutrition

Coconut milk nutrition varies a lot depending on if it’s in can or carton form.

According to Brittany Crump, M.P.H., R.D. at Savor Nutrition, “Carton coconut milk is diluted with water to make it more drinkable. Canned coconut milk has a much higher percentage of fat.”

Canned coconut milk is very high in calories — a cup contains:

• 552 calories
• 57 grams of fat

That’s more than whole milk!

Note that 89% of the calories in canned coconut milk is saturated fat, which experts recommend limiting to improve heart health.

That could be why these milks are generally used for cooking in recipes like this curry.

On the other hand, a cup of diluted coconut milk from a carton contains:

• 40 calories
• 4 grams of fat

It’s very comparable to unsweetened almond milk. Unless sugar is added, coconut milk is naturally low in sugar.

However, coconut milk beverage is slightly higher in fat than almond milk.

Is Coconut Milk Healthier Than Milk?

Diluted coconut milk from a carton can be similar to cow’s milk since manufacturers fortify with vitamins A, D, E, calcium, and even B12.

Generally speaking, it will still contain less protein than cow’s milk.

Whether one milk is better for you than the other depends on your needs. Coconut milk works better for:

• Vegan or vegetarian lifestyles
• Lactose-intolerant individuals
• Milk protein allergies, and an alternative for those with nut allergies

With diluted coconut milk, fat and saturated fats are less of an issue unless you’re chugging massive amounts.

Experts recommend limiting saturated fat to less than 10% of your daily calories, so 1-2 cups of coconut milk a day is still reasonable.

Is Coconut Milk a Healthy Fat?

That certainly depends on who you ask.

A 2016 New York Times survey once illustrated this difference in opinion: 72% of Americans rated coconut oil as healthy compared to just 37% of nutritionists.

Why the controversy?

Because 80-90% of coconut oil is saturated fat, and the same goes for canned, undiluted coconut milk.

Saturated fat is known to increase LDL, also known as “bad” cholesterol, which can block arteries over time and lead to heart disease.

Those who defend coconut fat claim that it’s unfair to treat all saturated fat the same.

The saturated fat from coconuts is primarily lauric acid, a medium-chain triglyceride (MCT). Because it’s an MCT, some research argues that:

• Coconut fat is more likely to be burned as energy than stored as fat.
• Coconut fat also raises HDL, the “good” cholesterol.

The defense claims are important, but more research is needed to confirm them.

In the meantime, most health organizations take a conservative stance by recommending we use coconut fats sparingly.

Among them are the Mayo Clinic, American Heart Association, American Diabetes Association, and the Academy of Nutrition & Dietetics.

Crump explains, “Yes, you can have saturated fat in small quantities, but it’s better if you can replace it with foods that contain unsaturated fats.”

How to Use Coconut Milk

Canned coconut milk is best used in moderation. Treat it like you would heavy whipped cream or half-and-half.

If you like it, add one to a few spoonfuls to your coffee, oatmeal, or smoothie. Use it sparingly to enhance curries and soups.

Crump says, “My favorite way to use coconut milk is in smoothies. I can enjoy the creamy taste by adding just a small amount along with nutritious things like blueberries and chia seeds.”

Since it’s more diluted, coconut milk beverage from a carton can be consumed similar to almond milk or low-fat cow’s milk.

Takeaway: Coconut milk can be high in calories and saturated fat.

Enjoy it in moderation alongside a balanced diet, and you should be good to go!

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Chickpeas are having a moment. In fact, the global chickpea market is predicted to grow by $4.68 billion by 2024. (That’s a lotta hummus!)

Their popularity makes sense given their versatility.

Chickpeas can be tossed on salads, roasted for a crunchy snack, blended into baked goods, and of course — blended with tahini, olive oil, lemon juice, and spices to make hummus.

With a creamy texture and mild flavor, you can add chickpeas to just about any cuisine and eat them any time of day.

Want to learn more about this humble, beloved legume?

Read on for chickpea nutrition facts plus creative ways to use them in sweet and savory dishes.

What Are Chickpeas?

As one of the most commonly consumed legumes and most popular vegetarian foods, chickpeas have become a staple in pantries and refrigerators around the globe.

Their name comes from the Latin word cicer, and they were one of the earliest cultivated crops.

They were first grown in Mesopotamia up to 7,500 years ago. There are two classifications of chickpeas: Kabuli and Desi.

Kabuli, also known as garbanzo beans, are the larger of the two and have a lighter, cream color.

The smaller, darker Desi chickpeas range from tan to black. You’re more likely to find Kabuli chickpeas in U.S. grocery stores.

Chickpea Nutrition Facts

Here are the chickpea nutrition facts for one cup of these cooked legumes:

• 269 calories
• 15 grams of protein
• 4 grams of fat
• 45 grams of carbohydrates
• 13 grams of fiber

Chickpeas also provide lysine, an essential amino acid that the human body can’t make on its own.

“Lysine is limited in most plant foods other than legumes,” says Taylor Wolfram, M.S., R.D.N., L.D.N., a vegan registered dietitian with a private practice based in Chicago.

Vegans should eat a varied diet to ensure adequate intake of all nutrients and minerals.

Here’s another fun chickpea nutrition fact: They can often be enjoyed by people with common dietary restrictions.

“They’re gluten-free, vegetarian, vegan, and allergen-friendly,” says Danielle Gaffen, M.S., R.D.N., L.D.

Chickpea Benefits

Sure, the chickpea nutrition facts prove they are a healthy, plant-based food — but they also have some pretty impressive benefits beyond fiber and protein.

“Blended chickpeas can add creaminess to anything, such as dips and soups,” Wolfram says.

• Use them to thicken soups and stews.
• Blend into smoothies for plant-based protein.
• Puree them into sauces in place of cream!

More Chickpea Nutrition Facts

Chickpea pasta nutrition

If you’ve taken a stroll down the pasta aisle, you’ve likely seen all sorts of alternative noodles, including ones made from chickpeas.

“Chickpea pasta is loaded with protein and fiber and is naturally gluten-free,” Wolfram says. “For anyone looking to add more protein to their pasta meal, it’s a great choice.”

Chickpea flour nutrition

The almighty chickpea doesn’t stop there; you can also find it in the baking aisle.

“Chickpea flour has a fine texture and a nutty, earthy flavor,” Gaffen says. Plus, per cup, you get 21 grams of protein and 10 grams of fiber!

Chickpea Liquid, a.k.a., Aquafaba

When you open a can of chickpeas, do you pour off the liquid? Save it!

While this often discarded ingredient — known as aquafaba — won’t add loads of nutrients to your diet, it can pull off some serious culinary wizardry.

“Aquafaba is a great vegan way to add foam or body to various recipes such as meringues, macarons, and homemade plant-based mayo,” Wolfram says. “It’s a really neat way to use everything in the can!”

While Gaffen says baked goods using aquafaba don’t always brown as deeply as recipes using an egg, the texture of the final product is often pretty close to the real deal.

How to Cook Chickpeas

If you plan to cook dried chickpeas, it’s a good idea to soak them first.

“This not only speeds up cooking time but also makes them easier to digest,” Wolfram says.

Bring them to a boil for 10 minutes, then simmer until tender. Skim off any foam, but keep the cooking liquid!

One of the most convenient ways to cook chickpeas? Buy them canned.

They’re already cooked and ready to eat, but you can roast them in oil and spices to change up their texture and add flavor.

If you are trying to be more conscious of added salt, remember to get chickpeas that have no salt added or that say “low sodium” on the can.

“Rinse and drain a can of chickpeas, dry them on a clean dish towel, add to a mixing bowl, and drizzle with avocado or grapeseed oil and your favorite seasonings. Spread evenly on a baking sheet and bake at 400 degrees Fahrenheit for 15 to 20 minutes,” Wolfram recommends.

To easily remove chickpea skins, Gaffen suggests rinsing and then pouring them onto a clean kitchen towel.

“Gently but vigorously rub the towel against the chickpeas until the skins loosen and fall off,” she says. This step makes your hummus extra fluffy and creamy.

Looking to expand your chickpea horizons? Try our vegan slow cooker stew with chickpeas and spinach or our maple chai-roasted chickpeas.

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Our genetics are our physical blueprints. We all know the color of our hair, the tone of our skin, the shape of our nose, our stature, and the rest of our physical characteristics are largely influenced by our genetic makeup. But have you ever wondered how our genetics impact our nutrition? This includes our metabolism, absorption of vitamins and minerals, how our bodies respond to certain nutrients like protein, fats, carbs and much more.

Is it even possible to know how our genes dictate our bodies’ response to nutrition? The answer is YES! Welcome to the future of personalized nutrition, tailored to your unique body and based on your genes.

Genetic testing has been on the rise for several years now. With recent scientific advances, we have been able to understand our ancestral history and find long lost relatives. Now, for the first time, genetic testing can provide us with information not only about our family tree, but also comprehensive information for lasting health.

In collaboration with Pathway Genomics, Healyourhealthyourself is now providing our clients with genetic testing. A partial overview of what your test results will include is below. Everything is presented in a comprehensive report that is based on your DNA:

• Diet: should you follow a low-carbohydrate diet? Or would a low-fat diet work better? Is Paleo or Mediterranean better suited for your body type? We can now look at your metabolism of certain nutrients based on your genes to determine this.
• Eating Habits: Are you more prone to snacking? Do you have more of a sweet tooth than the average person? What does it take for you to feel satiated? Your genetic makeup holds the answers.
• Food Reactions: What happens to your body when you consume caffeine or lactose?
• Nutritional Needs: How much vitamin B2, B6 or B12 do you need? Do you need to focus on getting plenty of vitamin D in your body? Whether or not you need to optimize your intake of certain vitamins is also analyzed in your genetic test. 
• Exercise: Would your body respond better to running or weight lifting? How does exercise impact your insulin sensitivity response and blood pressure? You may be surprised by the results!
• Your Body and Weight: Are you more prone to obesity than the average person? What is your metabolism like? What are your chances of regaining lost weight? 

By understanding your body better, it is easier to select the perfect combination of foods to meet your unique needs, achieve a healthy weight, increase your energy and athletic performance, and reduce your risk of developing certain diseases. This is why I am thrilled to offer my clients the opportunity to receive genetic testing. Once we receive your results, I will provide you with a comprehensive meal and lifestyle plan and work closely with you to help you implement it. Are you ready for the best health of your life?

Interested in learning more? Click here to get started or email me at nomadistanutrition@gmail.com.

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