Larson Dietetics

11/18/2025

Stress & Cortisol:
🦃The holidays are here!🎄Unfortunately, that can mean that stress is here with it. This time of year can lead to discussions regarding family/boundaries, work/finances, body image, and underlying issues that can inhibit the ultimate goal of MNT - better health outcomes.
While the T in MNT is therapy, ultimately, I not a licensed therapist and it is important to deal with these stressors with licensed professionals. Below is a link to find a therapist near you who is appropriately credentialed to help if and when needed.

Psychology Today: Health, Help, Happiness + Find a Therapist https://www.psychologytoday.com/us

Having said that, all of this stress can manifest in a multitude of negative ways. After going unchecked for a prolonged period, it usually leads to chronic fatigue. But did you know chronic stress doesn’t just make you tired—it actually changes your body's chemistry? 🧪
The key player is Cortisol, your primary stress hormone, regulated by the HPA Axis (Hypothalamus-Pituitary-Adrenal). When this system is constantly triggered, it leads to two issues:
* High Cortisol: Can cause insulin resistance, visceral fat storage, and chronic inflammation.
* Low/Blunted Cortisol: Leads to chronic fatigue and poor immune response (often called "adrenal fatigue").
* ⚡ Stabilize Blood Sugar: Cortisol raises glucose. Stop the vicious cycle by pairing complex carbs with protein and healthy fats at every meal. Avoid refined sugar spikes!
* 🛡️ Anti-Inflammatory Nutrients:
* Omega-3s: (Fish, walnuts, chia) Help lower overall inflammation and stress.
* Magnesium: (Greens, nuts) Essential for relaxation and better sleep (which resets cortisol).
* Vitamin C: (Berries, peppers) Crucial co-factor for adrenal health.
* 🧘 Support Your Gut: A healthy gut-brain axis reduces systemic inflammation. Prioritize probiotics and fiber!
Remember: Cortisol balance requires good food plus good habits (sleep, moderate exercise, and stress management!).

11/13/2025

Forgetfulness isn't always just a sign of aging! Your memory and focus could be impacted by a simple nutrient deficiency.
Here are the key vitamins and fats linked to cognitive issues:
* 💊 Vitamin B12: A central player. Deficiency symptoms like brain fog and confusion are often mistaken for normal stress, but if caught early, the memory loss can be reversible!
* ☀️ Vitamin D: Low levels are linked to slower cognitive processing.
* 🐟 Omega-3 Fatty Acids: Essential for brain cell communication and protecting against age-related memory loss.
* 🍞 Thiamine (Vitamin B1): Critical for converting food into brain energy.
Who is at Risk? Older adults, people following a strict plant-based diet, and those taking certain medications (like metformin or acid reducers) should be especially aware.
If you are experiencing persistent memory issues, don't just blame stress—talk to your doctor about getting your nutrient levels checked!

10/22/2025

💡 RD Coach Tip: Leucine - The Muscle Synthesis Powerhouse! 💪 👋
Let's talk about one of the most critical players in your muscle-building journey: Leucine.
What is Leucine? Leucine is a vital Branched-Chain Amino Acid (BCAA) and an essential amino acid, meaning your body can't produce it, so you must get it through your diet!
The Key Benefit: Turning on Muscle Growth Leucine is often called the "anabolic trigger" because it plays a unique and potent role in initiating Muscle Protein Synthesis (MPS). Think of Leucine as the ignition key that starts the engine of muscle building!
🔑 Maximizing Your Muscle Gains:
1. Hit the Threshold: To effectively stimulate MPS, you need a sufficient dose. A common recommendation is aiming for 2-3 grams of Leucine in your post-workout or muscle-building meals.
2. Timing Matters: Consume Leucine-rich foods or supplements around your workout to maximize the MPS response.
3. Whole Foods First: You can easily get enough Leucine from high-quality protein sources. • Animal Sources: Whey protein, dairy products (cottage cheese, Greek yogurt), chicken breast, beef, fish, and eggs. • Plant-Based Sources: Soy protein isolate, tempeh, tofu, lentils, beans (especially white beans), peanuts, and oats. (Pro Tip: Plant proteins may require slightly larger servings or strategic combination to meet the Leucine threshold—don't skimp on the portions!)
4. Beyond Muscle: Adequate Leucine intake also plays a role in minimizing muscle breakdown during periods of calorie restriction or intense training.
Bottom line: Don't just eat protein; make sure you're eating quality protein that provides enough Leucine to effectively signal muscle repair and growth! ** **

10/20/2025

10/20/2025

Had a great (reconnaissance) trip around New England! Saw some sights, picked apples, hiked, ate great food(some healthy, some not so much), spent time on the beach and fell in love with Maine.

We will be back!

10/08/2025

Beans, beans the magical fruit!

With them being in the news, thought I’d discuss the benefits of beans and why I think they’re such an important part of a balanced diet.
RFK Jr. has recently indicated that he may reject recommendations to add beans as a source of protein in the Dietary Guidelines for Americans.
This is because they are not a complete protein (do not contain all essential amino acids (the amino acids we don’t produce and need to consume through dietary sources)). But beans are a valid source of protein, especially when combined with other foods in a varied diet to ensure the inclusion of the missing essential amino acids, methionine. Rice, for instance, contains this amino acid and, together, beans and rice make a complete amino acid profile.
Not only this but beans also offer dietary fiber, which red meat does not contain, and are linked to a number of health benefits, including reduced risk of heart disease. Other important nutrients include folate, magnesium, potassium, iron, zinc, and antioxidants — the latter of which are responsible for combating cellular damage in the body.
So eat some beans, folks! It’s chili season and recipes including beans are an easy way to stay warm while feeding your body what it needs 👍

09/24/2025

I’ve found myself thinking a lot about thinking lately. I talk to patients every day about the importance of balance in nutrients, calories, and not over restricting calories or carbs (which sounds counterintuitive to a lot of people attempting to lose weight) because they can lead to decreased energy levels and brain fog. With that, there are many contributing nutrients that help to promote healthy brain function and this nifty handout highlights some of those.
On a personal level, I’ve been trying to lower my LDL cholesterol and have been trying to replace red meat with soy options. Also provided is a Soyzer Salad (trademark pending) recipe that I hope you try/enjoy

09/13/2025

Just wanted to elaborate about this story I posted earlier:

This screenshot shows my results from my Oura ring after a run on Thursday. I’m trying to keep my heart rate between 150-155 throughout the run. Ideally, I’d be around 152, so I may keep my speed under 5.6 on Tuesday to adjust a little and see if that keeps my HR a little lower next time. Now for some explanation…

I’ve been running longer distances at steady speeds for the past couple of months in an effort to lower my body fat. There’s something called an anaerobic threshold, which is the point during exercise when the body's primary energy system shifts from aerobic (with oxygen) to anaerobic (without oxygen) metabolism. It's the highest intensity you can sustain for an extended period without a significant buildup of lactate in your blood. This threshold is a key indicator of endurance performance and not crossing it while running for an extended period of time (beyond 45 minutes for most) can lead to maximizing fat burning efforts. However, it ultimately raises my metabolism for the rest of the day - so I also have to be aware and not skimp on my protein or calorie intake.

By doing this, my hope is to lose fat and retain (on off days I lift) and potentially build muscle. Which actually requires being at a caloric surplus. Thus far, I’ve been able to lose weight by eating more calories and protein while running and lifting on offsetting days.

I’m hopeful that the weight loss has been primarily fat and will confirm that next month when I rescan my body and will post both composition analyses with comparative results/discussion.

Nothing like experimenting on oneself! I watched a show called The Knick about ten years ago that is my inspiration for doing so.

09/04/2025

The Academy of Nutrition and Dietetics has been creating these handy “Nutrition Fact Check” sheets that read like brochures and make the latest evidence based research on nutrition facts and info easier to read & user friendly.
They also encourage members (like myself) to share them to help educate the public on what we base our dietary and nutrition recommendations upon.
I’m posting this first on one seed oils as I have been getting a lot of inquiries about them lately from patients and feel there is a lot of misinformation or misinterpretation of information that’s out there.
My main concern with seed oils is the high heat/temperatures from which they can be extracted. Buying “cold-pressed” ensures that the healthy fats (both omega-3’s & 6’s) are preserved and their chemical composition isn’t compromised. While this leads to shorter shelf life and lower smoke points, it does preserve their benefits. Simply cook things at a lower temperature and use those healthy fats (cook more)!
Attached is the seed oils check sheet - I’ll post about the others they sent this week regarding Ultra Processed Foods (UPFs) and Food Additives in the coming days