Jessica Marcus Nutrition

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24 Bogus Weight Loss Myths People Used to Believe

 

 

What a Nutritionist Eats: A Pro Shares Her Food Diary

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5 Ways Diet Can Contribute to Acne


 

The Best Foods to Eat During Pregnancy.

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8 Things You Should Know About GMOs

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It almost feels like the Caribbean 😎 #lakelife It almost feels like the Caribbean 😎 #lakelife #puremichigan #upnorth #goodtimesgreatlakes #lowcarblunch
Soaking up every last minute of sun and summer pro Soaking up every last minute of sun and summer produce poolside at my parents’ oasis 😎.
This device is a complete game changer for weight This device is a complete game changer for weight loss. I’ve been experimenting with it for several weeks now, and it has quickly become a favorite tool in my nutrition toolbox. • From personal experience, I had a hard time losing my baby belly. Getting into ketosis has been the only way I could access those abdominal fat stores. Within a couple weeks I had already lost an inch without even trying. • This breath sensor was co-created by a UCSF cardiologist (#getkeyeats), so the program is centered on heart healthy choices. (Think: olive oil, avocado, almond butter, salmon, leafy greens, berries, etc) • All you do is blow into the meter and it tells you your ketone level. That means you can tailor your diet to how your body reacts. And, the game-ification of the app and seeing the numbers is really motivating. • Cannot say enough good things about this. You’ll be hearing me talk about ketosis and all its amazing health benefits a lot more. It’s not just weight loss, but also diabetes reversal, anti inflammatory, anti-aging, etc. • If you’re interested in buying a meter, click the link in my bio. For support creating meal plans and adopting this change, schedule an appointment with me 😊 • #ad @getkeyeats #ketogenicdiet #keto #weightloss #healthy #biohack #functionalmedicine #functionalnutrition #wahlsprotocol #wahlswarrior #alkalineketo #nutritionist #rd #lowcarb #lowcarbdiabetes #diabetesreversal #antiinflammatory #antiaging
Although you can’t tell from my masked facial ex Although you can’t tell from my masked facial expression (but maybe from the hair 😆), I’m fried. • Last week we made the difficult decision to fly to Michigan to stay with my family, after not seeing them for over a year. Distance learning during covid was challenging, but being stuck in a hot house with smoke filled air outside was too much. • We’re soaking up some family time and sending all the positive vibes to our friends enduring the challenges of fire season back in California. #californialove
When you have nothing planned for dinner, this is When you have nothing planned for dinner, this is a tasty meal that takes 10 mins to prep and 20 more to cook. • Plus it’s #dairyfree #glutenfree #lowcarb and #keto friendly (My version here happens to be #vegan too) • All you have to do is keep your freezer stocked with frozen veg, frozen cauliflower rice, and an easy grab protein like tofu (highly recommend organic), shrimp or eggs. • It’s so easy and tasty - one of my weeknight staples. • Full recipe in link in bio ☝️. • • • #veganketo #lowcarbdinner #healthyketo #alkalineketo #weightloss #healthydinner #functionalnutrition #nutritionist #functionalmedicine #energyfood #wahlswarrior #wahlsprotocol #foodismedicine #foodasmedicine #tofu
I can’t remember the last time I had this much f I can’t remember the last time I had this much fun. It’s been over 10 years since I put on the wetsuit and damn it feels so good! I can’t wait to get up on a surfboard again. 🏄‍♀️ 🌊
Just put together this formula for “the perfect Just put together this formula for “the perfect salad”. • You guys know I’m always talking about maximizing nutrient density. Print this image and post it on your fridge, because this salad formula is bomb and will serve you on so many levels. • Read the blog post to grab the food list for your next grocery run. (Link in bio) • • • #saladideas #lowcarb #lowcarbsnacks #healthyketo #alkalineketo #weightloss #healthylunch #functionalnutrition #nutritionist #functionalmedicine #energyfood #wahlswarrior #wahlsprotocol #guthealth #paleo #pegan #pegandiet
Obsessed with this chia pudding! • I’m doing a Obsessed with this chia pudding! • I’m doing a self experiment with a ketogenic diet, since I often use them as a short-term tool with my patients for weight loss, blood sugar imbalances and hormonal issues. • I’m also geeking out over this new device that tells me whether or not I’m in ketosis. It’s incredibly insightful and I can see it being such an awesome tool for my patients. • Ketogenic diets are high fat, low carb and moderate protein, and they shift your metabolism so you burn fat rather than carbs for energy. There’s a lot of promising research and new ways to do it without the side effects (think less butter, cream and bacon, and more fiber-rich vegetables). It’s even possible to do keto as a vegan! • Anyway, this chia pudding is a great low carb, proteins and omega-3 rich meal (or big snack) whether or not you’re aiming to eat that way. • 2 Tbsp chia seeds 1/2 c almond milk (unsweetened) 1/2 c canned coconut milk 1/2 tsp vanilla 1 tsp ground flax seed 1/4 c berries 10 almonds Pinch of sea salt • Combine the chia and milks in a jar, shake and place in fridge at least 1 hour. (I do mine overnight). When ready to eat, add the rest of the toppings and enjoy. • • • #chia #chiapudding #lowcarb #lowcarbsnacks #ketosnacks #healthyketo #alkalineketo #weightloss #healthysnacks #functionalnutrition #nutritionist #functionalmedicine #energyfood #wahlswarrior #wahlsprotocol #veganketo
I’ve had zero time or energy to devote to cookin I’ve had zero time or energy to devote to cooking this week. Rearranging rooms, building a 3-way bunk (yes that’s an actual thing 😆), setting up desk space for 2 of the 3 to be in Zoom school... • Needless to say, I’m all about the easy meals this week. This pork is SO easy and leaves plenty for leftovers. • Dutch Oven Pork 3-4 lbs pork shoulder Sea salt & pepper Avocado oil • Preheat oven to 500F. Add a swirl of avocado oil to a Dutch oven pan. Place pork shoulder in pan and generously season with salt and pepper. Roast 15 mins with the lid off. • Then, carefully remove pan. Add 1 cup water, place the lid on the pan and return to oven. Lower heat to 300 and roast 3-4 hours. Water will cook off, but the pork will cook it it’s own fat. It should be tender and juicy. • I like to serve it over a salad with a side of cauliflower rice. • • • #functionalnutrition #nutritionist #wahlsprotocol #wahlswarrior #easydinner #lowcarb #lowcarbdinners #ketodinner #weightloss #vibranthealth
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
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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.

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