Food Labels – Focus on Protein, Fiber & Sugars for Optimal Health

Okay! You really love those nutrition labels found on your favorite foods? Right? Confused about what to look for? Let’s keep it simple! You really need to look at 3 pieces of information on the food label – protein, fiber and sugars?

You are already looking at the calories, saturated fats and carbs. Why look at the protein, fiber and sugars too?

If you focus on carbohydrates alone, you will most likely avoid healthy foods like beans. Not green beans! Beans such as pinto, red beans, black beans, garbanzos (or chickpeas), kidney, and also legumes such as lentils. These foods are power houses of nutrition: loaded with protein, fiber and lots of vitamins and minerals. When you look at the label, you will see that both the protein and fiber content of beans is really high while the sugars are low (unless sugar has been added to keep the beans firm). Yes, the carbohydrates may be a little high but the proteins, fiber, and good fats naturally in the beans will slow down the absorption of the carbohydrates and have less impact on raising your blood sugar levels. Focus on the colorful beans and less on the starchy, whiter beans. You will also notice that baked beans are super high in both carbohydrates and sugars. How much should you eat every day? Aim for 1/2 cup beans or lentils. Hummus and black bean dip also count. Concerned about gas and bloating? Add a little fresh lemon or lime juice or apple cider vinegar to the beans when heating up. Enjoy!

Get Ready for Winter Colds and Flu – the Vitamin D Connection

Summer weather- winter weather! Those of us in the Pacific NW have had a dose of both in the past week! Yes, vitamin D is my passion! This is the time to have your nutrition labs checked to see how much vitamin D you made from the sun this year. From recent lab results observed in the past week – not so much this year with levels of 9, 15 and 16 seen in folks not taking a separate supplement. Optimal lab levels are still controversial – so let’s take a leap of faith based on current research and shoot for lab levels in the 50-75 range or higher. Why? The part of your immune system that kills bacteria and viruses depends on vitamin D to work properly. Also, you need vitamin D to help you absorb both calcium and magnesium in those supplements you are taking. Vitamin D also helps your mood on these dark and rainy days and helps you sleep better. Vitamin D has been shown to decrease the relative risk for developing most types of cancers and diabetes. How much Vitamin D should you take? Please do not self-prescribe vitamin D2 or D3. Your lab levels should be monitored by a qualified, licensed healthcare professional. Which labs are necessary? Ask your doctor, PA or nurse practitioner to order a Total 25OHVitD that includes your Vitamin D2 and D3 levels. How to interpret the results? The reference ranges may not be optimal ranges for good health. Will you be traveling to a sunny climate this fall and winter? What is your body size and skin color? How much vitamin D is in your food and supplements combined? How much fat do you eat – vitamin D needs fat to be absorbed. What kind of fat  is in the vitamin D supplement you are taking if you are taking one? Everyone is different so everyone’s needs are different.  Contact Beve for more info. Stay well!

Seattle Nutrition Blogs are back!

Look for weekly SEATTLE NUTRITION health, nutrition and diet-related blogs by Beve.

Beve has alot to say and anxious to get started again. Has it really been 3 years?

Why not daily blogs? Beve has a nutrition private practice to manage, patients to see, and speaking engagements and health fairs to attend in and around Seattle, on Whidbey Island and in Federal Way.

Are You A Food Label Reader?

Stop stressing over carbs, fats, saturated fats, and cholesterol on the labels. Info about protein, fiber and sugars per serving are the key to better health and wellness. Stay tuned!

Having Elective Surgery? Avoiding Aspirin is not enough!

Getting a Colonoscopy? Having a Tooth Extracted?

You may have already had a colonoscopy, a tooth extraction or elective surgery and received paperwork about the “prep,” liquid diets, when to stop eating and to avoid aspirin.

But should you also stop taking any or all of the nutritional supplements too? Read more

How Crisco Shortening Turned Me Into a Nutritionist…

Might sound a little strange coming from a natural health nutritionist, but I want to thank the makers of Crisco shortening for getting me started on my career. Read more

Nutritionists and Nutrition Consultants – Where’s the Standard for the Title?

Health insurance companies and state departments of licensing for healthcare providers require a credentialing process where healthcare professionals must prove their education, training and continuing education requirements before the provider is deemed “legitimate” to practice. But if you pay cash and do not use or have health insurance, the nutrition professional you are seeing may or may not be qualified. Read more

Cholesterol – the best known sterol & needed by your body

Everyone is so freaked about the cholesterol in foods these days – and for the past 30+ years. But does cholesterol actually do anything for us that is GOOD? Read more

Power Foods To Extend Your Life?

So what do dark chocolate (70+% cacao), raw almonds, fresh fruits and vegetables (organic or locally grown preferred), garlic, fatty fish (salmon, halibut, sardines) and a glass of red wine (or dark purple grape juice) all have in common?

According to recent research, these foods eaten everyday could add 4.8 years to a woman’s life or 6.6 years to a man’s life - so eat, drink and extend your life.

Dancing, laughing, great sex and a good night’s sleep helps too!

Seeing a Nutritionist or Nutrition Consultant? Check out their credentials

These days just about anyone can call themselves a “nutritionist!” But what does this really mean?

There is no nationally recognized list of standards for the education, training and continuing education requirements of nutrition experts except for the registered dietitian (RD). So each state must decide what to do and many have made no decisions. To date, only the “Registered Dietitian” credential requires undergraduate or graduate education in nutritional sciences from an accredited college or university, completion of an accredited professional internship (usually 900-1000+ hours), successful completion and passing of a national registration exam – similar to that of a registered nurse (RN) – and completion of continuing professional education units every 5 years – currently set at 75 hours for registered dietitians.

So how can you protect yourself? Read more

Beve Kindblade , MS , RD, CD has been a holistic nutritionist and registered dietitian for more than 15 years.

Contact Beverly (Beve) Kindblade MS, RD, CD Nutritionist and Registered Dietitian

Beve Kindblade , MS , RD, CD has been a holistic nutritionist and registered dietitian for more than 15 years. She is the owner and manager of Beve Kindblade Consulting LLC in the heart of downtown Seattle – the Emerald City of the Pacific Northwest . Combining the best of both traditional medicine with natural health approaches to achieve optimal health and wellness is Beve’s mission for her clients!

To schedule an appointment, speaking engagement or for any questions, please contact Beve at

206-920-7676
1904 Third Ave, Suite 635
Seattle, WA 98101