10 Ways to Eat for Optimum Health | 3gsolutions
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Interview with Theresa Nicole, RDN

David Loshelder :

We have a special guest on the show today. Her name is Theresa Nicole. Welcome, Theresa, it is great to have you on the show today.

First, I want to tell the audience a little about your background. Theresa Nicole is a registered dietitian, nutritionist and a transformational nutrition health coach and the author of the ground breaking nutrition course: Detox for Weight Loss.

She began working in healthcare facilities as a clinical nutritionist and saw similar patterns among her clients and patients.

Her patients knew that changing their diet was an important part of their recovery, but they didn’t have the tools and support to make the right changes.

Theresa realized that offering only nutrition advice was not enough, so she started incorporating principles of psychology and spirituality in addition to science when educating her clients.

The clients saw outstanding results! They began to lose weight and gain their health back.

Theresa now helps women who feel bad about their bodies or who struggle with their weight, learn how to meal plan and prepare nutritious food for their family– so they can lose the baby weight and fit into their favorite clothes again.

She also helps men with a risk of heart disease and diabetes get their eating patterns back on track so they can lose the gut, reduce their waist size, get their energy back, and extend their life for their wife and children.

Theresa’s true passion in life is health and nutrition, and when she’s not working, you can find her cooking a new healthy recipe, spending time with her son, or planning her next travel adventure.

Very impressive! Thank you coming on the show. How are you today?

Theresa Nicole :

Oh, I’m doing really well, thank you, I’m so excited to be here today.

David Loshelder :

Yeah, I want to share great information for our audience. We’re really curious to hear what you have to say and personally I’m extremely interested in your what you will be sharing today. I was going through your course and I just found the information fascinating. The information that you taught really made me think about the way I’m living, what I’m eating and what I am actually doing wrong. You make so many of good points in the training, I hope we get to most of them today in this interview. The one thing I can tell the audience is something that struck me while watching your training is that that really made me think about all the food that we are eating from jelly beans to green beans to sugar to sweetener to alcohol to a cannonball, you are putting that all on your stomach, at one time and you do that for 40 years and then you wake up one day and say, “Why am I so unhealthy? “ This really hit home for me because I thought to myself, wow, the eating patterns, we have, we don’t even realize how deleterious it can be in the long haul. And so, I really want to pick your brain here and ask you a few questions. What do you say?

Theresa Nicole :

Oh yeah, I’m ready. Let’s do this.

David Loshelder :

So tell us, “Why did you choose nutrition as a career?

Theresa Nicole :

I’ve had an interest in nutrition my entire life, and when I was a little girl, I remember I was one of those kids who was always trying to choose the healthier choices while my friends were eating the fast food and the candy, like the M&M’s and eating processed food like Cheez-Its. I was always trying to make healthier choices and I even remember as a little girl, I told my mom that I wanted to start eating healthier and I was probably 10 years old. I decided to give up hamburgers, fried food and I told my parents to buy more fruits and vegetables at the grocery store. So even though I always had this knack for nutrition, my diet was nowhere near perfect and when I was in my early college years, my health took a downward spiral. I was addicted to sweets and refined carbs. I was pretty sick in my early college years. I had pimples, and acne all over my skin, my tummy was always bloated, I could never focus in school, and I was always low energy. And at age 23, I was diagnosed with a chronic illness. I remember feeling like my life was over. I was in so much pain, and I knew that I couldn’t continue to live like this. I was going to a lot of different doctors and I just felt like I wasn’t getting the answers that I needed for my health, and to help me get better. So I started to eat, breathe, and live nutrition. I started to change my diet and lifestyle habits, and I started getting better. I am happy to say that I’ve restored my body with food and nutrition. And so after doing that and having these health struggles early on in life, I just decided to make it a career because nutrition and health is really my passion in life.

David Loshelder :

Where some of the things that you did to change your diet and lifestyle habits?

Theresa Nicole :

Well, so my weakness was sweets, I was addicted to sugar. I would always crave the savory foods to eat for lunch and dinner, but then I always would get a sweet tooth right after eating those meals and I just had to have something with sugar. So one of the things I did was try to give up sugar, because I knew I needed to get off these sugary sweet foods.

And so, I started replacing the sweet foods with fruit and that really helped reduce the sugar cravings. But I mean, it took a long time to get off sugar. It probably took me a couple of years before I just completely stopped craving sugar, but once I was able to do that, I felt so much better. Once I achieved that goal, I decided to try something else to improve my lifestyle, so I decided to give up the processed packaged foods. The stuff that sits in a box on a shelf for a year. That’s just not real food. And I knew that I needed to eat more of a whole foods diet. I’m not talking about the store, Whole Foods Market, I’m just talking about eating real, whole foods that come from nature.

I was in college so this wasn’t easy for me because cooking and meal planning was not a priority for me. I was studying all the time and in my free time, I wanted to spend time with my friends and my boyfriend. So I did not want to spend my free time cooking and meal planning. So what I did was- I would order food from restaurants, particularly sit down restaurants because they’re going to have more real foods to choose from versus a fast food restaurant, which is more processed food. So I just made it a habit to order take out and then if I wasn’t able to order take out then I would go to the grocery store, and I would get goods that were already prepared.

I did this for the rest of my college years because I knew that I couldn’t keep eating those processed snacks that you would find in a bag or a box because that’s not real food. And these things helped me get better and they became lifelong habits for me. I just got in the habit of doing this. The number most quoted by experts for creating a new habit is 21 days. So during this process when you’re doing the same thing every single day, for three weeks, your brain is actually forming new neural pathways.

And so once we’re doing this for that period of time, it becomes a habit. We don’t even have to think about it anymore, this thing that we’re trying to achieve and make your routine in our life becomes ingrained in our brain and we don’t even to think about doing it anymore, we just do it. It’s like brushing your teeth before you go to bed. You don’t have to put a sticky note on your mirror, to remind yourself to brush your teeth every night. It’s something that we’ve been doing so long that we just do it without having to think about it anymore. And that’s kind of what I started doing, I just started picking one thing that I wanted to improve in my life and make a lifelong habit.

And then once I achieved that goal and created that habit, then I would just pick something else and it was just baby steps for me and now these healthy habits are just how I live my life. So that’s what I did to help improve my lifestyle habits.

David Loshelder :

So what are some of the top healthy habits, you would recommend for clients?

Theresa Nicole :

Well you know, everyone’s different, and I never use a one-size-fits-all approach. But there is one particular thing that is backed by a ton of research in helping people change their relationship with food, and that is called mindful eating. Mindful eating is just paying attention to your hunger and fullness cues to guide your food intake. If you think about it, a lot of us never just sit down and eat.

We’re either watching TV while we’re eating, we’re scrolling through social media sites on our phone, we’re getting work done on our computer or texting.

Maybe we’re eating while driving or reading a book. We’re never just sitting down with our food without any distractions. And the problem with this way of eating is that we never really feel satisfied, we may feel full, but not satisfied, and if we don’t feel satisfied, then we’re just going to keep eating and so mindless eating, is associated with overeating.

And so this is something that I think is so great for so many people and research actually shows that mindful eating improves our eating behaviors. People who mindfully eat, eat less food, they don’t overeat and they feel more satisfied after eating. Mindfulness has also been shown to decrease emotional eating and binge eating and teaching people how to mindfully eat has been shown to be an effective treatment for bulimia and binging eating disorder. Mindfulness has also been shown to reduce blood glucose and triglyceride levels. It’s been shown to reduce stress-related eating and insulin resistance. So there’s so many benefits of mindful eating. So I just think it’s a great habit for anyone to start in their life.

David Loshelder :

It’s so interesting you say that, because I was in a leadership training years ago, and one of the topics focused on mindfulness. We had to participate in a mindfulness exercise that has the class eat grapes. The catch was that when we were eating the grapes we need to sit quietly and silently and follow specific instructions from the instructor.

The instructor has us look at the grape first, then feel the texture, tast it and explain the taste and so on. It was kind of bizarre, but when we completed the activity, we all said, “Oh okay, I can actually taste the food now and really got the idea of being in the moment instead of popping a grape in and running to the next meeting. They even said as you did it’s a skill to develop for people that overeat or people that are challenged with things that are not in their control. By performing these types of practices, they can get back in control, and become more mindful.

Can you share some tips with us on how to eat mindfully?

Theresa Nicole :

Yes, I would love to share some tips. So I’ll share my top three tips that really helped change the way that I ate and just help me to become a more mindful eater.

So the first tip is to take smaller bites and just eat more slowly, and focus on really chewing your food, and when you do this, it’s actually going to be easier for your body to digest your food whenever you’re eating more slowly and you’re taking smaller bites and really chewing your food.

Once I started doing this, I started noticing that I was eating less and I needed less food in order to feel satisfied. And then my next step is to cook at home. When I was in college, like I said, meal planning and cooking was not a priority for me. I really believed that restaurant food was going to taste better than anything that I could ever prepare at home. But then once I became a mom, I realized, “Oh my gosh, I have to learn how to meal plan and cook because now I have a kid, I can’t be giving him restaurant food and fast food all the time. I want him to grow up to be healthy. So once I started cooking at home, I started making these delicious healthy, organic meals that were tailor-made to my diet plan and I just started feeling so much better and it got to the point where I enjoyed my meals so much more than restaurant food. So now I actually dread going out to eat, because I know I’m going to feel better, have more energy, and it’s going to be easier to maintain my weight if I eat one of my home cooked meals. And also all that effort and planning it takes to prepare high quality food from scratch at home helps you to appreciate your food so much more and you just feel so much more grateful for the food that you’re eating.

And then my number one tip to mindfully eat is to eliminate all distractions. And this is the easiest one.

So that just means putting your phone on silent when you’re having a meal, keeping the TV off. It might sound easy to do, but this was the hardest thing for me to do.

I used to download shows on my phone from iTunes all the time, and I really believed that if I wasn’t watching a show on my phone, I was going to be so bored just sitting there, eating my food, so I always needed some entertainment while I was eating even though I’m a nutritionist and I’ve known about the benefits of mindful eating for so long, it was just so hard for me to turn off my phone, but when I finally made the commitment to do this, it was life-changing. I’ll never forget the first day that I did a mindful eating exercise, I turned off my phone, I was just sitting there eating my food and I did not even need to eat my entire plate of food. I was satisfied before I even finished my plate of food so I started eating less, and I was shocked because usually I would just eat my whole plate of food, and then I would still want to watch my show on my phone so I would just find something else to eat and I would always overeat. Once I started my mindful eating, I actually lost 5 pounds spontaneously within a month, and that was literally the only change I made in my life was mindful eating. So it really is a game changer for a lot of people, and it’s really simple to do, it really is. My suggestion for anyone out there who wants to try mindful eating to just pick one meal that you would normally eat by yourself, and just try to eliminate all distractions for that meal. Just try and do this mindful eating exercise once a week and just see how you feel. You might notice a big difference in the way you feel about your food and your emotions and your relationship with food.

David Loshelder :

What you are really talking about is the “psychology of eating”. What is different than I have heard before is how important behavior patterns are in terms of eating.

You’re not talking about calories yet, you’re not talking about, for example, “Try this keto diet”. It’s based upon what you do, and what you can control and how you do it, as I understand it.

And it’s just fascinating to hear because it’s so easy or it sounds so easy to do. And like you say, it takes 21 days to develop a habit and that’s the trick… is to really focus in on-changing behavior patterns as well as food choices.

Theresa Nicole :

Yes, exactly. Turning your behavior into a habit. So if you tell yourself, “I only have to stick to this for 21 days instead of telling yourself “I have to stick to this for the rest of my life. That’s too overwhelming. Then you’ll know that this behavior that I wanna achieve will become a lifelong healthy habit.

David Loshelder :

So what about weight loss?

A lot of people listening, maybe struggling with their weight or looking to lose some weight. Do you have any tips for weight loss success?

Theresa Nicole :

I do, I get asked this question all the time. And my top tip for weight loss or following any type of weight management program or any type of diet plan is to always bring healthy snacks with you when you leave your house.

A lot of people get in this cycle of waiting many hours between meals and so by the time they get to that next meal, they are starving. And when we are famished, we are more likely to make bad food choices and we’re more likely to overeat. So having healthy snacks with you is a good way to keep yourself satisfied. Health snacking throughout the day is great for keeping your blood sugar stabilized.

The study compared two groups of people who ate the same diet. The group who ate healthy snacks throughout the day had a reduction in their LDL cholesterol by 14% and a reduction in their total cholesterol by 9%. This study showed that healthy snacking throughout the day may reduce LDL and total cholesterol.

A study at the University of Wales showed that women who ate healthy snacks throughout the day had a better mood, were sharper mentally, and performed better on their daily tasks. Therefore, snacking has been shown to improve mood and cognition. So it’s actually healthy to snack.

So my top tip like I said, for any weight loss program or any weight management diet plan is no matter where you’re going, always bring healthy snacks with you. If you do this, you will never have to reach for processed packaged foods ever again because you never know when that hunger is going to strike and you don’t want to be in a situation where you have to choose fast food, gas station food or snacks from a vending machine.

David Loshelder :

So what should we be snacking on?

Theresa Nicole :

That’s a great question. So you want to be snacking on real whole foods that have either fiber, fat, or protein or a combination of these things to help provide you with a feeling of fullness. Common snack foods like pretzels, chips, and highly processed crackers have no nutritional value and are just empty-calorie refined carbohydrates that will leave you still feeling hungry after eating them.

I can give you guys some examples of healthy snacks. An example would be berries and fruit. In my opinion, berries are a superfood. They have high antioxidants. They have a lot of micronutrients like vitamins, minerals, and phytochemicals. They’re going to be great to give you that brain power throughout the day so that you can focus better. They have the fiber to help you feel full. So berries are great for a snack. Any other type of fruit is great as well. Carrots with ranch, hard-boiled eggs are a great source of protein, seed crackers like Mary’s Gone crackers with hummus or nut butter. They’re made with seeds, organic ingredients and are a great healthy snack. Nuts are a great source of fiber, a little protein and healthy fat.

My favorite type of healthy fruit and nut bar is Larabar. They’re made with real ingredients. Everything in there is something that comes from nature and something that you can pronounce. Lastly, my favorite brand of fruit smoothie pouches is NOKA. All organic ingredients, they actually have superfoods in the smoothie pouch as well such as camu camu which is a superfood from the Amazon rainforest that has high antioxidant and vitamin C content. They also put rice protein in it to up the protein content and some flaxseed to increase the healthy fat content.

So this is an easy on the go snack. You can just bring this with you on your way to work, wherever you’re driving, wherever you’re going, easy to put in your purse. It’s super easy and it’s going to give you a ton of energy. So bringing any type of healthy snacks like that with you is great.

Whenever I go to work, I will have a little insulated lunch bag and I’ll put my food in there for the day, and sometimes I’ll bring another one just for my snacks and then I’ll have one for my actual lunch. So you can get ones that have neutral colors and they won’t be girly and they’ll be great for guys too.

David Loshelder :

So the big craze right now is the ketogenic diet. All the experts talk about it. What is your professional outlook on the Keto diet?

Theresa Nicole :

Well, I think the Ketogenic diet is great to be used therapeutically or for short-term use. If you look at the history of the ketogenic diet… the ketogenic diet began in the 1920s, it was used for children with uncontrolled seizures. Because when you eat a really high fat diet that is low carb, it’s very neuroprotective and calming for the brain so they still use this diet today for children with epilepsy. They’ll typically be on the diet for one to two years until they’re seizure-free for a significant period of time and then they’ll gradually come off the diet.

I think if you use it for any type of neurological disorder because like I said, it’s very neuroprotective then I think it’s great. I think it’s super challenging to be used as a long term diet. You need to be careful because there are some side effects. Your body uses ketones on the ketogenic diet instead of glucose for energy. Your body is breaking down fat for energy instead of breaking down carbs for energy. So it’s basically eating less than 50 grams of carbs per day, which is not that many carbs. It’s not really easy to put your body into full ketosis. You have to be eating a ton of fat for all of your meals including your snacks and when people eat a ton of fat like that, you can have side effects like indigestion and nausea. There’s this thing called the keto flu and it usually happens within the first two weeks after someone’s trying to put their body into ketosis by following a ketogenic diet. And the symptoms could be low energy, brain fog, not being able to think very clearly, headaches, irritability. So my opinion on it would be to do it therapeutically maybe not long term.

I think that eating a balance of all the macronutrients is better than just restricting one of them, because carbohydrates are actually the main fuel source for our brain.

We need glucose for our brain to function optimally.

So putting your body into full ketosis can be pretty challenging. But some people swear by it. People are using it for weight loss, there are athletes that are using the ketogenic diet to support high levels of physical activity.

It’s definitely not for everyone.

Like I said, it’s pretty restrictive, challenging, other side effects could be constipation because you’re not going to be eating a lot of fiber. Micronutrient deficiencies is another side effect.

I would personally never recommend it for someone, unless they were using it for therapeutic reasons if they had a certain chronic illness where that particular diet was warranted for them. Then, yeah I think it can be great. So that’s how I feel about the ketogenic diet.

David Loshelder :

What about intermittent fasting and time restricted eating? I know that’s a very big practice with people nowadays. Are time restricted eating and intermittent fasting the same thing or are they two different things?

Theresa Nicole :

That’s a great question. There are two forms of intermittent fasting. There’s the time restricted eating, and then there’s another type of fasting called the 5:2 diet, which splits the week into five days of eating regularly, and then two days where your intake is restricted to only 500 calories.

There is a lot of research on intermittent fasting that show numerous health benefits.

It doesn’t always work for everyone, but I’ll share some of the health benefits. So it’s really good for cell regeneration. When we’re fasting it gives our body kind of a break with digestion in the gastrointestinal tract, so that our cells have a better time repairing themselves, getting rid of extra waste and detoxing. People that fast report that they have more energy after fasting, they can think more clearly, they don’t really feel bloated, they feel like their GI tract is working more optimally and doing this has actually been shown to be good for anti-aging. When I fast… I wake up the next day feeling better. I used to always wake up in the morning with stiffness in my neck and my shoulders and the days that I fast, I actually don’t wake up with any stiffness. So, it’s been shown to reduce inflammation in the muscles.

I feel like my skin is brighter and I feel like I look younger on days when I fast. So there’s a lot of good research on fasting. It can promote weight loss because you are restricting your calorie intake, and so that’s why people are using it for weight loss. The other type of intermittent fasting is the time-restricted eating, so that’s whenever you’re eating all your meals and snacks within an eight window. So you might be eating all your snacks between 11 am and 7 pm or noon and 8 pm. So that means you are going to be doing a 16-hour fast from 8 pm until 12 pm the next day.

Now you have to do what best for you. For me, I love intermittent fasting. I’ve actually been doing intermittent fasting for the last 20 days now, just because of this lockdown. I just feel like since I’m not doing my regular fitness routine, I don’t want my body to get out of shape, so I’ve been doing all my meals and all my snacks between 9am and 3pm, so I’ve been doing a six-hour window of eating, so I’m fasting 18 hours every single day. So I’m fasting between 3 pm and 9 am. And it’s really improved the way I feel so much that I actually will probably continue to do this six-hour time window of eating after this lockdown is over. The only problem with intermittent fasting- This is why it’s really hard to follow for some people, your body will never get used to not eating. You’re always going to still feel hungry. Those hunger sensations that you feel when you haven’t eaten in a while, are still going to be there. They’re not going to subside over time.

So people that do intermittent fasting need to be pretty regimented. I will tell you what I do because since I’ve been doing this, I will get hungry around 6 pm, 7 pm, 8 pm, and if I’m super hungry, I won’t be able to fall asleep. So what I’ll do is I’ll have fresh vegetable juice or organic bone broth or tea. If I drink one of those liquids, it will usually calm my hunger hormones down so that I can go to sleep.

Some health experts may say, well you’re not fasting if you’re drinking bone broth, or you’re drinking vegetable juice, or you’re drinking tea because those have some calories, but that’s what works for me. I’m not eating solid food, I’m just drinking a liquid, and that liquid is super nourishing for my body. So for me, I’m okay with doing the juice, or the bone broth, or the tea. For me, I still consider that fasting, and it makes me feel great so I think intermittent fasting can be great for someone who wants to try it out.

You just have to listen to your body, do what’s best for you. If you feel like you work out a lot, so maybe try it on a day where you’re not working out.

That’s going to be the easiest day for you to fast. If you are doing a hardcore cardiovascular workout where you’re burning a lot of calories, it’s going to be harder to fast that day because you’re going to have a bigger appetite that day.

So if you’re interested in starting intermittent fasting, I would just listen to your body and do it the best for you, and start it on a day where you’re not doing physical activity.

David Loshelder :

That makes sense. Having a little bit of bone broth to satisfy you for the rest of the night would seem to be a great alternative than a large piece of pizza at 3:00 P.M.!

Like I mentioned at the begining of this interview, you have an online nutrition course. It’s called Detox for Weight Loss. Could you tell us a little bit about that?

Theresa Nicole :

Yeah, definitely. So this online nutrition course is for anyone looking to lose weight. It’s for people who may have struggled with their weight in the past or for people who just want to learn more about nutrition and healthy living. In the course, you have the opportunity to learn which foods to eat and which foods to avoid. You have the opportunity to learn how to eat the right portion sizes that are tailor-made to your body. I also talk about how to eat out of restaurants and what to order on the menu.

I talk about the best restaurants to choose for dining out. I also go into organic versus non-organic food. I talk about the best supplements to support weight loss. I even talk about protein powders, probiotics, and multivitamins. I talk about how to choose the best supplement brands. I teach you how to meal plan. I talk about how to eat healthy food while traveling and I give you some travel tips, and I also talk about how to cut back on your alcohol intake while still going out and socializing, with your friends, and I also talk about strategies to transform the way you think and improve your mindset. So in the course, there are videos you can watch, and each video is between 1-6 minutes long. There are PDF guides and handouts that you can download to your computer, and you can even print them out if necessary. There’s a recipe eBook that has healthy delicious recipes you can make. And I honestly would love anyone who’s listening right now, to go and check out my online course. It’s called Detox for Weight Loss and you can actually watch the first 10 minutes for free.

David Loshelder :

I went through the course and it is phenomenal.

The information that I got from it was life changing.

I think about things so differently now. The information you shared from mindfulness to eating out to all the other aspects that we don’t really think about was so helpful.

I highly recommend our listeners to check out your course. If you are interested in a high quality course that gives you the probably the best information that I’ve seen on nutrition check out. Is available online now for purchase.

Theresa, how can our listeners find out more about your course?

Theresa Nicole :

My website is https://missnutrition.com and once you’re on the home page, click on courses, which is in the upper right hand corner of the page and it’ll take you right to my online nutrition course called Detox for Weight Loss.

So that’s where you can learn more about me and stay connected.

David Loshelder :

This has been just fantastic, I really appreciate you coming on the show. This was a wealth of information just here, and I could just imagine with this plus your course, how much information people are going to have to make the healthy choices they would need to. But thank you again for coming on, I really appreciate it. And would you come back, maybe next time?

Theresa Nicole :

Oh, yeah, definitely, I’ve really enjoyed chatting with you, today. So I would love to come back and chat more in the future. I appreciate it and like I said, take care and we will talk to you real soon. Alright, talk to you soon Dave. Thank you.

Finding your particular leadership style is important. But it’s also important to realize that your favorite leadership style isn’t always going to work for every situation. That’s why learning different styles of leadership is one of the most important things that you can do for yourself and for your organizations.

Theresa Nicole

Nutritionist

Theresa Nicole is a registered dietitian nutritionist and transformational nutrition coach with an expertise in the field of cleansing and detoxification. She helps people detox using a simple, step-by-step solution that focuses on the mind, body, and soul so that you can lose weight, increase your energy, and feel healthy again.

David Loshelder

Leadership Expert

Dave is also the author of two books: Take Care of #1 and Protect Yourself. He works with Founders and CEO’s of companies that earn between 1 million and 10 million to help companies drive sustainable change initiatives, boost team synergy and build stronger healthier team cultures.

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