Jessica Marcus Nutrition

nutrition, health, beauty

  • About
  • Blog
    • Recipes
    • Lifestyle
    • Pregnancy
    • Kids
  • Products
  • Skincare
  • Work With Me
  • Media
  • About
  • Blog
    • Recipes
    • Lifestyle
    • Pregnancy
    • Kids
  • Products
  • Skincare
  • Work With Me
  • Media

Media

24 Bogus Weight Loss Myths People Used to Believe

 

 

What a Nutritionist Eats: A Pro Shares Her Food Diary

glamour

 

 

 

 

 

 

5 Ways Diet Can Contribute to Acne


 

The Best Foods to Eat During Pregnancy.

eatrightPRO Main

 

 

 

8 Things You Should Know About GMOs

spry

 

Join My Email List

jessicamarcusrd
Working on a meal plan I’m loosely calling “th Working on a meal plan I’m loosely calling “the 5-day fix”. There’s so much confusion in the nutrition world, and I want to give you real, evidence based nutrition advice. This meal plan is nutrient-packed, naturally detoxifying, gut-healing, and hormone-balancing. It’s also the most efficient way of eating for simple, long-lasting weight loss and sustained energy. It just works. Think: •less bloat •more energy •better mental focus •less cravings I can’t wait to finish this so I can share it with you guys!! (Also can’t wait to get a manicure again 😬) #functionalnutrition #functionalmedicine #wahlsprotocol #plantslant #plantrich #lowcarb #healthylowcarb #banishbloat #guthealth #weightloss #nutritionist #mealplan #healthyeating #womenshealth
My oldest is obsessed with PB&J My middle hates PB My oldest is obsessed with PB&J My middle hates PB and craves meat My youngest prefers warm, tasty spoonfuls • At dinner, I usually make one thing and say “this is what’s for dinner.” • At lunch I give more choice with a combo of leftovers and fresh made. It’s all a balance in giving kids the power to choose without making you a short order cook! • #healthykidsfood #pickykids #easylunchideas #kidslunchideas #nutritionist #rd
With all the talk about intermittent fasting, shou With all the talk about intermittent fasting, should you eat breakfast? • If you’re a woman, my short answer is YES. • There are different forms of intermittent fasting. Some people fast for only 12 hours, some 12-16 hours, and some for 24 or more on one or many days of the week. • While IF has shown some promising benefits for insulin resistance, inflammation and body fat, it’s not the panacea the media portrays. • In fact fasting can really backfire in women, and particularly women of childbearing age. When your body thinks it’s starving, it shuts down reproduction and conserves energy for survival. • Even if you’re not trying to get pregnant, messing with your estrogen and progesterone by fasting can cause blood sugar imbalance, weight gain, insomnia, anxiety, moodiness and brain fog. No thanks. • That’s not to say you can’t reap the benefits of a gentler form of fasting. Here’s what I recommend to my women patients and clients: • -don’t fast on consecutive days -try fasting only 12 hours at first -if that’s all good, consider a 12-16 hour fast 1-2 days per week -stop fasting if you notice any of the symptoms I mentioned • And if you’re trying to get pregnant or if you struggle with disordered eating, you absolutely should not fast. • I personally use an 11 hour fast most days/week and do a couple days of 14. Starting my day with a warm nourishing breakfast keeps my blood sugar stable, my energy and metabolism high, and my mood even. • • • #functionalnutrition #functionalmedicine #nutritionist #intermittentfasting #fasting #womenshealth #hormonehealth #breakfast #healthybreakfast #weightloss
Soaking up some Vitamin N (and graham crackers). # Soaking up some Vitamin N (and graham crackers). #nature #tildenregionalpark #californialove
No need to count calories or measure portion sizes No need to count calories or measure portion sizes. Just visualize your plate before you build it, and use these rough targets. ⁠ ⁠ Choose mostly non-starchy vegetables like broccoli, cauliflower, arugula, kale, spinach, asparagus, onions, tomatoes, cucumbers, summer squash. Eat them freely. Because they’re filled with fiber, they have very little affect on blood sugar, they feed the microbiome and flood us with vitamins, minerals and antioxidants that boost our immune systems. ⁠ ⁠ Good protein options include fish, chicken, beef, beans, lentils, tofu, nuts & seeds. Too little protein and you'll lack the amino acids needed to make the enzymes in your body, build muscle tissue, rejuvenate your hair, skin, and nails. Too much protein and you run the risk of driving up growth factors and cancer risk. Adjust higher or lower depending on physical activity.⁠ ⁠ The carbs are variable. More carbs if you’re younger, more active, more metabolically healthy. Less carbs if you are more sedentary, have blood sugar issues, or are trying to lose weight.⁠ ⁠ And don’t skip the fats like olive oil, avocado, nuts and seeds. Some meals won’t look like this. If you overdo the carbs at lunch, pull back at dinner. If you forget the veggies at lunch, add an extra side at dinner.⁠ ⁠ #healthyplate #plantslant #nutritionist #functionalnutrition #rd #eatmorevegetables #weightloss #nutritiontips #functionalmedicine
We made these chocolate chip cookies the other day We made these chocolate chip cookies the other day with ZERO sugar. They’re sweetened only with dates. This is my first time using dates and I’m definitely a fan. • I’d actually be cool letting my kids eat a couple of these for snack since they won’t bring the dreaded sugar high. • I will say, if you’re expecting a sweeter indulgence and your sugar quote for the day allows it, you could add 1/4 cup coconut sugar to the batter and they’d be absolute bomb. (Recipe link in bio) • • • #lowsugarbaking #glutenfreecookies #dates #healthydessert #healthycookies #healthykidsfood
Backyard vibes 🥂 Backyard vibes 🥂
By Friday our fridge is slim pickings and most of By Friday our fridge is slim pickings and most of our leftover protein options are gone. I wasn’t feeling the canned fish or chickpeas, so I grabbed some eggs and had them soft boiled and ready to eat in 15 mins. • Here’s how to do it: • Place 2 eggs in a small saucepan and add water just to cover the eggs. Set timer for 13-15 minutes (depending on how runny you like them - I did 14 mins). Turn heat to high, bring to a boil and lower heat to a simmer til timer is up. • Eggs are an awesome source of protein (6g per egg). They’re also a great source of choline, which is especially important during pregnancy and is also crucial for brain health. • You’ve probably heard that eggs increase your cholesterol levels in your body. Dietary cholesterol does not cause high blood cholesterol. • Eggs do, however, contain saturated fat. And it’s true that some people have a genetic predisposition where saturated fat causes elevations in their cholesterol. But for the majority of us, that’s not the case. In fact, cardiovascular disease risk is more strongly associated with refined carb intake (sugars, white bread, cookies, crackers, etc). • So enjoy some eggs, preferably pasture raised organic. • Pictured here: 2 cups arugula, leftover kabocha squash, prepackaged beets (@lovebeets brand), lemon vinaigrette and a pinch of sea salt on the eggs. • • • #antiinflammatorydiet #plantrichdiet #pegandiet #glutenfree #dairyfree #GF #DF #plantslant #nutritionist #rd #mediterraneandiet #foodismedicine #foodasmedicine #functionalnutritionist #selfcare #lowcarbdiet #weightloss #lowcarbdiabetes #eggnutrition #healthylunch #easylunchrecipes
Basic formula for a healthy plate for weight manag Basic formula for a healthy plate for weight management: • 1. One half to 3/4 of plate filled with non-starchy veggies 2. 1/4 of plate should be protein (about the size of the palm of your hand) 3. At least one healthy fat 4. Garnish with starch and carbs (adjust for higher needs) • Pictured here: leafy greens with pickled red onion, 1/2 avocado, steamed broccoli, potato wedges roasted with avocado oil, salt & pepper, a dollop of aioli, and 4 oz grass-fed burger. • • • #antiinflammatorydiet #plantrichdiet #pegandiet #glutenfree #dairyfree #GF #DF #plantslant #nutritionist #rd #mediterraneandiet #foodismedicine #foodasmedicine #functionalnutritionist #selfcare #lowcarbdiet #weightloss #lowcarbdiabetes #wahlswarriors #wahlsprotocol #butcherbox
When your yoga pants match your lunch 😆 • Thi When your yoga pants match your lunch 😆 • This is one of my favorite salad bases, which I call my ‘detox mix’ because it’s loaded with chlorophyll and sulfur. I like to make a big batch on Sunday to use as a base for a quick salad. • Detox Mix (3 servings) 2 cups arugula 2 cups baby kale 1 cup hearts of romaine 1 cup purple cabbage • Also, hemp is such a nutrition powerhouse to add to salads. It’s one of the few plant based proteins that’s naturally very low in lectins (which can be big issues for those with digestive and autoimmune conditions). It’s also a good source of omega-3 fatty acids. • I made this salad with 2 cups of detox mix, leftover roasted potatoes (skip for very low lectin), kimchi, avocado and lemon vinaigrette. • • • #plantbaseddiet #antiinflammatorydiet #weightloss #plantrichdiet #pegandiet #glutenfree #dairyfree #GF #DF #plantslant #nutritionist #rd #mediterraneandiet #foodismedicine #foodasmedicine #functionalnutritionist #selfcare #wahlsprotocol #lowcarbdiet #wahlswarriors #hemp #plantbasedprotein #healthylunch #quicksalad #lowlectindiet
Will celery juice help you lose weight? What about Will celery juice help you lose weight? What about going vegan? • I had a lot of fun contributing to the ‘Eat This, Not That Bogus Weight Loss Myths’ piece by the talented @amycapetta. • Click the link in bio to see if swallowing cotton balls soaked in juice will help you lose weight (spoiler alert: it won’t) 😆. • But this mocktail (a spin on a version by @gwynethpaltrow) will make you feel 💯 👌 • Green Basil Juice 2 stalks celery Handful of basil leaves 1 cucumber 1/2 lime, peel removed 1/4 apple • Juice it all, or blend and strain. • • • #plantbaseddiet #antiinflammatorydiet #weightloss #plantrichdiet #pegandiet #glutenfree #dairyfree #GF #DF #plantslant #nutritionist #rd #mediterraneandiet #foodismedicine #foodasmedicine #functionalnutritionist #selfcare #celeryjuice #greenjuice #lowcarbdiet
#challengeaccepted. Surround yourself with women w #challengeaccepted. Surround yourself with women who lift you up, accept you for who you are, and support you in discovering your highest self. Love you @nmanion 😘. #womensupportingwomen
Whether you’re #vegan, #paleo, or #pegan (like m Whether you’re #vegan, #paleo, or #pegan (like me) we can all benefit from eating more plants. • If you have #SIBO or don’t digest legumes well, try nuts, seeds or lentils. • Keeping it #lowcarb helps manage blood sugar swings, keeps insulin low and therefore reduces inflammation and fat storage. • • • #plantbaseddiet #lowcarbdiet #antiinflammatorydiet #ketodiet #plantbasedketo #diabetes #ketodiabetic #weightloss #plantrichdiet #pegandiet #glutenfree #dairyfree #GF #DF #guthealth #plantslant #nutritionist #rd #mediterraneandiet #foodismedicine #foodasmedicine #functional nutritionist #selfcare
#maskup #maskup
Dreaming of these turmeric + Meyer lemon squares I Dreaming of these turmeric + Meyer lemon squares I made last week from the @sakaralife ‘Eat Clean Play Dirty’ cookbook. I highly recommend it for those wanting to include more plant based meals. • Lemons are a good source of vitamin C and help boost stomach acid. I start every morning with 1/2 lemon squeezed into 16 ounces of lukewarm water to stimulate digestion. • • • #lemons #whenlifegivesyoulemons #weightloss #plantrichdiet #plantbaseddesserts #clearskindiet #pegandiet #glutenfree #dairyfree #GF #DF #acnefightingfoods #guthealth #plantslant #nutritionist #rd #foodismedicine #foodasmedicine #functionalnutritionist
I love using canned chickpeas when I’m in a bind I love using canned chickpeas when I’m in a bind and need a quick lunch. Usually I just rinse and dump. This time I experimented with a chickpea salad to change it up. It was much tastier and even Javi approved 🙌 • Smashed Chickpea Salad Makes 2 servings 1 can chickpeas (Eden Organic is my go to, no BPA in the cans) 2 stalks chopped celery 2 thinly sliced scallions (white parts only) 2 Tbsp mayo (I use @primalkitchen or Vegenaise) Juice of 1/2 lemon 1/8 tsp sat 1/8 tsp pepper 1/4 tsp garlic powder • Mix and a smash all ingredients with a potato masher or wooden spoon. Serve on a bed of arugula and fresh or roasted veggies. Add a spoonful of hemp seeds for an added protein boost. • Each serving: 15g protein 30g carb (22g net carb) • • • #weightloss #plantrichdiet #clearskindiet #pegandiet #glutenfree #dairyfree #GF #DF #acnefightingfoods #guthealth #plantslant #nutritionist #rd #leafygreens #mediterraneandiet #foodismedicine #foodasmedicine #functionalnutritionist #selfcare #lowcarbdiet #quicklunch #easylunch #healthylunchideas #chickpeas
If you think you’ll be able to lose weight and k If you think you’ll be able to lose weight and keep it off by cutting calories, just quit the race now. • In a study of contestants on the show The Biggest Loser we saw the majority of them gain the weight back and wind up with EVEN SLOWER resting metabolic rates than before they started dieting. • Simple, sustainable weight loss is all about managing blood sugar and therefore insulin levels. Insulin is a fat-storage hormone. By keeping insulin down through strategic food choices (NOT deprivation), you can control appetite, burn your own fat stores, and drop the weight for good. • I’m not talking about the Atkins diet or eating copious amounts of butter, bacon and cream. • This is the part of my job I LOVE. People often come to me for weight loss. But what’s mind-blowing is that they come away with so many added benefits of eating this way: • * more energy * less bloating * better focus * calmer mood * stronger immune system * smoother digestion * increased fertility * reduced inflammation * brighter skin * freedom from exercising to burn calories • I’m not making this up. Good nutrition is the way to a happier, healthier and more productive life. • • • #weightloss #plantrichdiet #clearskindiet #pegandiet #glutenfree #dairyfree #GF #DF #acnefightingfoods #guthealth #plantslant #nutritionist #rd #wahlsprotocol #leafygreens #mediterraneandiet #foodismedicine #foodasmedicine #functionalnutritionist #selfcare #caloriesdon’tmatter #lowcarbdiet #ketodiet #ketocures
Vegan vs. paleo. The debate will probably never be Vegan vs. paleo. The debate will probably never be settled. • Plants are good for us, and most of us are eating too much protein from poor-quality animal products. • If you are going to eat meat, choose the best quality you can buy. IMO, if you’re on a budget, spending your $$ on wild fish, grass fed organic meats, and pasture raised eggs (instead of conventional ones) gives you more health bang for your buck than splurging on organic produce. • And if you have a little extra in your food budget, consult the Dirty Dozen list from @environmentalworkinggroup to see which foods contain the most pesticides. • I personally feel best when I include both plant and animal proteins throughout the week. • Here’s a super easy, plant based, protein rich meal: • 1 c kale (stems removed) 1/2 can chickpeas (rinsed) 1/2 avocado 2 Tbsp hemp seeds 2 Tbsp hummus Pickled red onion (or kimchi) chopped tomatoes Juice of 1/2 lemon 2 Tbsp Olive oil Sea salt • • • #functionalnutritionist #selfcare #weightloss #plantrichdiet #plantbaseddiet #clearskindiet #pegandiet #acnefightingfoods #guthealth #glutenfree #dairyfree #antiinflammatorydiet #plantslant #nutritionist #rd #wahlsprotocol #leafygreens #mediterraneandiet #foodismedicine #foodasmedicine #GF #DF #chickpeas #easylunch #healthylunch #plantbasedprotein
Fun story. I was once in an interview and asked wh Fun story. I was once in an interview and asked what is the one food I’d bring with me on a deserted island. • I didn’t even stutter when I said “the egg.” First of all, there are endless ways to prepare an egg. You can scramble, poach, fry or bake it. Pasture raised eggs are packed with protein, DHA, B vitamins and the essential nutrient choline. • Choline is needed to build our cell membranes and the neurotransmitter acetylcholine that’s involved in mood, memories and muscle contraction. • Adults need about 400-500 mg per day. An egg contains about 150 mg. Other sources of choline are liver (by far the best source but not really my jam), beef, beans, chicken and fish. • I nailed that interview, and later the doctor who interviewed me told me he started eating more eggs because of our chat 😂. • Note that egg WHITES are a common trigger of autoimmunity. The Wahls Protocol encourages a 100 day egg elimination to see if they affect you. I did a trial of 5 months without them before reintroducing them last week, and damn is it good to be back. • Also, this crunchy sprouted almond butter from @philosophersstoneground is my once in a while splurge, and it is insanity. Perfectly crunchy with a really unique, almost sweet taste. • • • #balancedbreakfast #eggs #healthybreakfast #brainfood #functionalnutritionist #functionalmedicine #selfcare #weightloss #plantrichdiet #pegandiet #guthealth #glutenfree #dairyfree #gf #df #antiinflammatorydiet #plantslant #nutritionist #rd #wahlsprotocol #autoimmune #mediterraneandiet #foodismedicine #foodasmedicine #mondaymotivation #lowcarbbreakfast #paleobreakfast
Hypothyroidism affects at least 1 in 10 women. It’s far more common for new moms, and it often gets overlooked and symptoms get dismissed as just being too tired and stressed. • What’s causing your thyroid to be under active? There are many potential causes, like: • 1) chronic stress 2) toxins (heavy metals, molds, pesticides, plastics, parabens) 3) food reactions (processed foods, refined sugar and carbs, allergies, sensitivities) and leaky gut 4) infections (candida, viruses, bacteria, parasites) 5) nutritional deficiencies • How do you know if your thyroid is underperforming? Aside from symptoms, you can watch your biomarkers with a blood test. • There are “reference ranges” and there are “optimal ranges”. Although the convention upper range for TSH is considered 4-5 mU/mL, many endocrinologists are considering anything above 2 mU/mL with symptoms to be clinically relevant. • I always recommend symptomatic patients to ask for TSH, free T3, free T4, and thyroid antibodies. These labs can be incredibly informative when you’re trying to tease out what’s causing your symptoms. • A sluggish thyroid can affect your ability to exercise, your productivity with work, how you show up for your kids, and so much more. • There are so many things we can do with diet and lifestyle to help you restore balance. • • • #hypothyroidism #hashimotos #functionalnutritionist #functionalmedicine #selfcare #weightloss #plantrichdiet #pegandiet #guthealth #glutenfree #dairyfree #antiinflammatorydiet #plantslant #nutritionist #rd #wahlsprotocol #autoimmune #leakygut #mediterraneandiet #foodismedicine #foodasmedicine
Load More... Follow on Instagram
  • Disclaimer
  • Privacy Policy
Copyright © 2020 Jessica Marcus Nutrition — Designed by WPZOOM

Jessica Marcus RD (Jessica Marcus Nutrition) website and accompanying social media platforms are written and produced for informational purposes only. This information is general, not specific to you. The information on this website does not substitute for medical or psychological advice. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. Jessica Marcus RD and Jessica Marcus Nutrition are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes, plans or suggestions herein or procedures undertaken hereafter. This website contains affiliate links, which means that if you click on a product link, I may receive a commission. All opinions are my own, and all brands featured represent what I personally like and support. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program where I earn advertising fees by linking to amazon.com.  “Jessica Marcus RD” and “Jessica Marcus Nutrition” and all accompanying logos are registered or common law trademarks of Jessica Marcus Nutrition.

The statements and products shown on my website and client materials have not been evaluated by the US Food and Drug Administration. These statements and products are not intended to diagnose, treat, cure or prevent any disease. I expressly disclaim all liability with respect to actions taken or not taken based on any or all of the information or other contents of these materials. They are for educational and informational purposes only, not intended as medical advice. The information does not create, nor is it intended to replace, a relationship with your physician. Always seek the advice of your physician or other quality health provider with any questions you may have regarding a medical condition or your health prior to starting dietary routines, exercise or supplements.