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Dr. Dee Nutrition

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Roswell, GA
Dr. Dee Nutrition

Dr. Dee focuses on integrative & functional nutrition employing a holistic & client centered philosophy. She sees infants to seniors w/ their diet needs.

Have you been struggling with digestive or weight loss issues? Our nutritionist, Dr. Dee can help! Using practices such as nutrition therapy, culinary arts and Reiki, Dr. Dee helps each individual customer find a unique solution for their issue. At our health and wellness center, we focus on holistic health with alternative medicine to naturally heal and problems that may be occurring in your body. Whether you want to bring in your whole family, or you are an expecting mother, we can customize a plan for anyone! Our menu planning services can help plan better meals to eliminate any pain you may be experiencing. Serving the Roswell, Alpharetta and East Cobb area, we love to welcome new clients. Call today to schedule an appointment with our dietitian and start on your pathway to total health and wellness!

08/30/2023

...braised chuck roast with black garlic...family favorite

10/16/2022

It is pumpkin season! If you have been following me for a while, then you know full well that the "spices" in pumpkin spice are excellent sources of antimicrobials and antiinflammatories. However, this study here fleshes out the benefits of consuming the pumpkin in pumpkin spice. Aside from what is listed in the image, other benefits of pumpkin are improved spermatogenesis, wound healing, antimicrobial, antiinflammatory, antioxidative, anti ulcerative. Pumpkin seeds are delicious. Pumpkin is one situation where canned is just fine and has bioavailable phytonutrients.

Enjoy. And, enjoy using this in your defense (if applicable!)

10/15/2022

When I teach about probiotic rich fermented and cultured food, I always get a question about beer. This sweet study sent to me by one of my students gives credence to recommending beer for gut health.

I didn't do the study. I only report the science.

Just in time for Saturday night!!

10/13/2022

Losing weight can be a challenge. Build muscle, eat protein and don't over eat. The struggle can be real, but it doesn't have to be.

10/12/2022

Get up! Move! Stay up! Don't sit until the end of the day!

10/11/2022

If you have a food allergy or intolerance, then you know to stay away from certain foods or products. However, if you are normally healthy and want to clean up your intake, focusing on the items listed in the image may make a difference.

Whole foods as closest to their natural sate as possible is a great first step. Organic provides some protection and knowing your farmer can be invaluable. Especially concerning is meat which may have hormones and antibiotics as well as anything that was on the feed the livestock consumed. Do the best job you can when purchasing.

10/10/2022

Energy Dense vs Nutrient Dense

Trying to maximize the nutrition in the food you eat is one way to attack volume eating. For many, volume eating means to consume a higher volume of lower calorie food- or lower in energy density. Focusing on nutrient density can help with feelings of satiety.

Simple switches can make a difference.

Replace caloric beverages with calorie free beverages like flavored water or herbal tea.
Use non-fat Greek style yogurt in place of sour cream or mayonnaise.

Add vegetables to soups and stews.
Increase vegetable portion sizes.
Start each meal with a small serving of fruit.
Add herbs and spices to foods cooked with less fat.
Add a salad to every meal

Less fat- less energy density
More herbs and spices- increase nutrient density

Adding herbs and spices is always a win-win as you boost both nutrition and flavor when trying to reduce calories.

09/06/2022

Lately, I have been loving those little packets of dried seaweed sheets that are designed to be eaten as a snack. The package I have says 5 servings at 20 calories a serving. They are salty and crunchy and I easily eat the whole package for a 100 calorie total. Not a bad way to get in minerals.

09/04/2022

In the functional world folks are just getting around to understanding the benefit to total health from creatine. It isn’t just for the Bro in your life, it may be a great supplement for you, too! The image lists 8 well researched effects of creatine supplementation and you have to get to #6 before you enter into the “bro” realm. The first 5 on the list should concern anyone interested in health and longevity. Brain health is important and I’ll just mention that dehydration affects brain function.

You don’t necessarily need the loading phase and you won’t blow up like a tick. If you are training, you will notice a performance effect before you will see a physique difference. Creatine will not make you fat, your muscles will be well hydrated which is a beautiful thing.

09/03/2022

Microplastics- can’t get away from them if we try as they are ubiquitous and prevalent in our environment. Microplastics can be small enough to be considered particulate matter and can be inhaled in air or ingested in dust, water and foods. Along with these MPs can come plastic additives such as phthalates, bisphenols, and organotins.

Avoiding plastics in food containers is pretty easy as we can see the plastic. Avoiding plastic in water is a bit more difficult. Easy to avoid are plastic water bottles, especially those that baked in the sun in your car.

There has been a concomitant increase in obesity which mirrors the global use of plastics. MPs lead to oxidative stress, cytotoxicity, immunotoxicity, thyroid hormone disruption, and altered adipogenesis and energy production.

Be careful out there!

09/02/2022

NEAT- non exercise activity thermogenesis or the amount of calories that are burned outside of exercise activity, eating and sleeping. Anytime you are up and about moving your body you are burning calories. Even the lame activity that is not really activity can add up during the day. Here’s a list of some of the ways I have moved recently. I didn’t chop wood, but it would be a great NEAT thing to do.

08/26/2022

Toxins are all around us and despite your best efforts you still need to be careful. Because there is a cumulative lifelong effect from exposure that you cannot really quantify or monitor and your body can store toxins in fat cells, vigilance with food choices is not unreasonable.

Almost none of the toxins listed in the image can be controlled by the eater unless you know your sources, purchase and prepare all of your own food. This means buying whole foods from local sources. If toxins can be stored in our fat cells, then that means that they can be stored in animal fat stores. For that reason, I always recommend that purchase organic land animal flesh and products when ever possible.

Be sure to eat plenty of cruciferous vegetables to support systems of detoxification.

08/25/2022

Watermelon is delicious and the perfect fruit to extend the “end of summer” vibe into the school year. Watermelon is rich in bound water which means that it can provide an excellent source of hydration.

Citrulline- increases nitric oxide which can increase vasodilation and lower BP

Vitamin C- powerful antioxidant

Magnesium-cofactor in MANY enzyme systems that regulate biochemical reactions

Potassium- essential mineral needed by all tissues in the body, plays a role in electrolyte balance

Lycopene- antioxidant, anticancer properties

Eat watermelon because it is delicious and reap the benefits!

08/24/2022

Understand what terms mean. Mostly all foods contain calories. Some foods are higher in calories and those are usually higher in fat. While some fat is “healthy”, excess calories from any food is not.

Nutrient dense foods are foods that contain an abundance of “nutrients”. Nuts are nutrient dense and calorie dense. Kale is nutrient dense and low in calories. Eating low calorie foods and including plenty of plant foods, especially herbs and spices, can boost the nutrient density of a meal. You have heard the term “empty calories” which refers to low nutrient-density food that contains calories.

One way to support weight loss goals is to select the lowest calories most nutrient dense foods to make up a meal. You’ll feel full and satisfied.

08/19/2022

I have not wandered down the odd road of using carrot strips or banana peels to make “bacon” or “pulled pork”. However, up-cycling a waste product into a usable product that might enrich something typically “unhealthy” is intriguing to me.

Banana peel flour is rich in fiber, magnesium, potassium, and antioxidants. This means that using banana peel flour improves the functional and nutritional properties of cookies without detracting from their physical and organoleptic properties. As a cookie lover, I call this one win-win.

08/18/2022

Let’s put this into context. Vegetarian diets vary among individuals and can be healthy or unhealthy- just like an omnivore diet. Many vegetarians have lower intake of nutrients associated with bone and muscle health- protein specifically- which is abundant in meat and other animal products. Lower intake of protein, calcium and other micronutrients can lead to lower bone mineral density and muscle mass which will make a person more susceptible to fracture risk. Vegetables are abundant in phytonutrients and fiber which are eaten by omnivores as well as vegetarians.

This study also noted that vegetarians had low BMI which could mean underweight. Being underweight could mean low muscle mass and poor bone quality which increases risk of hip fracture.

The authors recommend research into the nutrients abundant in animal-sourced foods in order to make recommendations. I’ll make a recommendation right now- eat protein foods and lift weights. Not only will you protect your bones, you will help to control your appetite and blood sugar level which means you may eat less. If you are lifting you will build muscle. Go for jacked not svelte.

Click the linkinprofile if you want to read the full study 10.1186/s12916-022-02468-0

08/17/2022

Zucchini is a great source of nutrition! According to the USDA nutrition facts, one medium zucchini has:
Calories 33
Potassium 512 mg (1 med banana 422 mg)
Carbohydrates 6 gm
Fiber 2 gm
Vitamin C 58%
Vitamin B6 15%

Zucchini is 90% water!

Let’s recap: low in calories, high in bound water, high in potassium. Zucchini checks a few boxes for me. How about you? Tell me in the comments your favorite way to prepare zucchini.

08/13/2022

Tomatoes are delicious and abundant this time of year. They are a good source of phytochemicals and nutrients such as lycopene, potassium, iron, folate and vitamin C. They also have beta-carotene, phenolic compounds such as flavonoids, hydroxycinnamic acid, chlorogenic, homovanillic acid and ferulic acid. I’ve posted about the benefits of tomatoes in the past, but they are nutrient rich when eaten raw or cooked as cooking unlocks some of the phytochemicals such as lycopene.
This article distilled the variations in cultivation and their impact on the nutritional value of the tomato. Water availability affects the plants growth, rate of photosynthesis, fruit production and quality. Interestingly, drought will reduce the growth and yield of a crop, but will increase the carotenoid and antioxidant activity as the plant’s response to stress.

Geographical location will impact the light intensity, water availability, temperature, and growing media salinity which all impact the bioaccessibiilty of nutrients such as carotenoids. Vitamin C levels fluctuated depending upon grown in a field or greenhouse, but didn’t differ that much. This tells us that we can manipulate conditions to improve nutrition.

Tomatoes offer health benefits such as anticancer properties; reducing the risk of CVD, neurodegenerative disease, and bowel disease, and improving skin health, exercise recovery, and immune response.
The synergistic effects of all the tomato constituents likely outweigh the benefit of each individual nutrient. As well, the synergy of tomatoes in all forms with other dietary input must be considered.

Want to read the article? Click the linkinprofile DOI: 10.3390/biology11020239

Address

760 Old Roswell Rd, Suite 112
Roswell, GA
30076

Opening Hours

Monday	11am - 3pm
Tuesday	10am - 3pm
Wednesday	11am - 8pm
Friday	8am - 2pm

Telephone

+19543095366

Website

http://www.drdeenutrition.com/

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