190719 Boost your Muscle Mass

190719 Boost your Muscle Mass

Author: Linda Kees, Linda J. Kees, RDN, LD, CNSC

Besides working out hard and lifting weights, is there something you can do nutritionally to increase your muscle mass? 

Yes there is!  Recent research in the American Journal of Clinical Nutrition has shown that young men who drank fat-free milk soon after exercising gained nearly 40% more muscle mass than those who drank a soy beverage and gained 60% more than those who consumed a sweetened sports drink. 

An added bonus was that the milk drinkers lost more body fat in a 12 week period, nearly 4 times more than the soy drinkers and 60% more than the sports drinkers. 

Because milk contains 2 types of proteins, whey and casein, it is a very high quality protein.  Both whey and casein contain all of the essential amino acids and whey also contains leucine which may be the key trigger for the synthesis of new muscle proteins.  So drink up! In addition to providing high quality protein, you will also be providing your body with much needed calcium and Vitamins A & D.

To maximize your muscle mass, your nutrition should be optimal.  I can help you reach your potential by providing personal nutrition counseling. Contact me thru my consulting link or e-mail me Linda@ExpertNutritionConsulting.com

170719 Grandchildren and exercise part 1 of 2

170719 Grandchildren and exercise part 1 of 2

When I was a child we walked up hill both ways to school, toiled in the fields until dark and then carried candles so we could see what we were doing out there…Yeah you bet that’s how I grew up. I did do my share of pitching hay bales in the hot and humid Michigan sun.

As our children grew up they were active, for hours at a time, in the woods around our home. But that was before the advent of the home computer and the rapidly expanding video game craze.

To this day, they are all active young adults. This is not necessarily the case with many of the younger generation though.

Are your grandkids active? If not, you may be the perfect person to get them started on an active lifestyle. They see you being active and doing things and want to do the same things. In some cases, these things may have to be modified to match their abilities. After all they are not young adults they are children.

Recent studies have clearly shown that our children aged, 12-21 years, are not getting enough physical exercise. The obesity rates continue to climb bringing with it increased risks of diabetes, cardiovascular and bone diseases, along with a wide assortment of associated medical problems in their future.

Regular physical activity brings with it greater strength, endurance and confidence in ones self. It helps build strong bones and better weight management along with reduces stress and anxiety. The social implications are manifested in life long friendships brought on by common goals and values that are developed through the fun and enjoyment of sports participation. You could be their work out partner.

Last but certainly not least is the skills that are developed during this active time of their lives.

As concerned grandparents, we need to consider providing places for safe play to take place. Notice I did not say more sports opportunities but simply places to run and play tag, jump and climb without fearing for their safety every second.

Since we are the adults in this equation, it is incumbent upon us to do something about this health problem. Lead by example; get off the couch, set the TV clicker aside and go outside for a walk. Take them along to your fitness group, if that is allowed. If not and there isn’t one start your own by asking a them to go for a walk or skip rope with you at a convenient time.

160719 Risk reduction of cognitive decline and dementia

160719 Risk reduction of cognitive decline and dementia[1]


Dementia is a rapidly growing global public health problem. Worldwide, around 50 million people have dementia, with approximately 60% living in low- and middle-income countries (LMIC). Every year, there are nearly 10 million new cases. The total number of people with dementia is projected to reach 82 million in 2030 and 152 million in 2050. Dementia leads to increased costs for governments, communities, families and individuals, and to loss in productivity for economies. In 2015, the total global societal cost of dementia was estimated to be US$ 818 billion, equivalent to 1.1% of global gross domestic product (GDP).

Crucially, while age is the strongest known risk factor for cognitive decline, dementia is not a natural or inevitable consequence of ageing. Several recent studies have shown a relationship between the development of cognitive impairment and dementia with lifestylerelated risk factors, such as physical inactivity, tobacco use, unhealthy diets and harmful use of alcohol. Certain medical conditions are associated with an increased risk of developing dementia, including hypertension, diabetes, hypercholesterolemia, obesity and depression. Other potentially modifiable risk factors include social isolation and cognitive inactivity. The existence of potentially modifiable risk factors means that prevention of dementia is possible through a public health approach, including the implementation of key interventions that delay or slow cognitive decline or dementia.

In May 2017, the Seventieth World Health Assembly endorsed the Global action plan on the public health response to dementia 2017–2025 (WHO, 2017a). The action plan includes seven strategic action areas and Executive Summary xi dementia risk reduction is one of them. The action plan calls upon the WHO Secretariat to strengthen, share and disseminate an evidence base to support policy interventions for reducing potentially modifiable risk factors for dementia. This involves providing a database of available evidence on the prevalence of those risk factors and the impact of reducing them; and supporting the formulation and implementation of evidence-based, multisectoral interventions for reducing the risk of dementia.

The risk reduction guidelines for cognitive decline and dementia are aligned with WHO’s mandate to provide evidence-based guidance for a public health response to dementia.

[1] Risk reduction of cognitive decline and dementia: WHO guidelines. Geneva: World Health Organization; 2019. License: CC BY-NC-SA 3.0 IGO.

Introducing Will Brink

I have known Will for a number of years, not as a personal friend, but as a respected trainer in the field of strength and conditioning. He has a lengthy resume, as can be seen by reading his bio.

Who Is Will Brink?

I have been a writer for over two decades and have been published in a wide variety of publications, including: Muscle Media, MuscleMag International, Lets Live, Muscle n Fitness, Life Extension magazine, Muscular Development, Townsend Letter for Doctors, IronMan, Inside Karate, Tactical Response, Police Magazine, Exercise for Men Only, Physical, Power, Body International, Oxygen, Penthouse, Fitness RX, Big, as well as others over the years and in many different languages.

I had a monthly column in MuscleMag International called “The Intake Update” for a decade.  You name it, I have written an article on it: Weight training, weight loss, HIV, cancer, heart disease, TRT/HRT, nutrition, supplements of all kinds, injury prevention and treatment, and many other topics relating to health, fitness, longevity, and bodybuilding, as well as law enforcement/military related topics.

I have put a large sample of my articles on the web page for your perusal. Many of my articles can also be found on the major fitness/health/bodybuilding web sites, such as bodybuilding.comLef.org and  many others.

Trainer of high levels athletes, police, and military personnel.

“Back in the day” I had a good reputation for getting high level bodybuilders into top shape for competition or getting them ever larger in the off season. That spun off to other athletes, such as golfers, runners, etc. A lot of my clients were actually trainers who wanted to learn more and improve their knowledge about the business they were in, as well as medical professionals and dietitians who were interested in sports nutrition and other health related issues. I was a busy private trainer at one time and ran a small business for 4 years. I also do seminars and workshops for police departments and Tactical Law Enforcement (SWAT). A few letters regarding the seminars I do for SWAT/RRT teams can be found on my site dedicated to Tactical Law Enforcement.

Another service I have performed for Tactical Law Enforcement is fitness/exercise specific training camps. Videos can be viewed here: SWAT FITNESS TRAINING VIDS

Guest on various syndicated radio programs/ guest speaker.

I  was a semi-regular guest on radio shows such as the Atkins show, which was hosted by the famous inventor of the Atkins Diet, the late Dr. Robert Atkins himself. I also do such shows as the Carrie Nossler show as well as others. On the bodybuilding front, I have been a guest several times on Muscular Development’s “No Bull” radio and BrinkZone Radio.

I travel to speak as an invited guest at conventions and scientific conferences. For example, I spoke at the GNC convention about processing issues of whey proteins and the contaminants found in creatine .

Prior to that I was in Canada speaking about the medical benefits of whey protein at the University of Alberta at a symposium on functional foods. I have been interviewed on a variety of topics for Fox News and other networks over the years.

Scientific Research.

I maintain an extensive network of scientists, researchers, medical doctors, athletes, and just general research freaks who I am in constant contact with. Many of the articles I have written in that past were co-authors with various scientist friends and I always enjoy making new contacts with researchers, trying to be of help in their search for answers regarding nutrition and other endeavors. Although I don’t consider myself a researcher in the classic sense (as I don’t work at a research-oriented lab) I have been involved in some research, including:

Kyle Hoedebecke1 Will Brink. “Military-specific application of nutritional supplements: a brief overview” F1000Res. 2015 Mar 10;4:61. doi: 10.12688/f1000research.6187.1. eCollection 2015.

Hoedebecke K, Brink W. “Operational stressors on physical performance in special operators and countermeasures to improve performance: a review of the literature.” J Spec Oper Med. 2014 Summer;14(2):84-5.

Brink W. “Task specific supplements for Special Operations Forces and law enforcement tactical teams.” Journal of the International Society of Sports Nutrition. 3 (1)S1-S29, 2006. (www.theissn.org))

J.Antonio, C.M. Colker, G.C. Torina, Q. Shi, W. Brink, and D. Kalman. “Effects Of A Standardized Guggulsterone Phosphate Supplement on the Body Composition in Overweight Adults: A pilot study.” J. of Current Therapeutic Research. Vol. 60, Number 4, p220-227, 1999.

D.Kalman, C.M. Colker, J. Antonio, G.C. Torina, W.D. Brink, Q., Shi. “Effects Of A Guggulsterones Extract-Phosphate Salt Based Product on Body Composition And Energy Levels In Overweight Adults.” Medicine n Science In Sports n Exercise. Vol.31, Number 5 (S), 1999.

Antonio J, Kalman D, Colker C, garza T, Brink W, Swain M. “Effects of Creatine-Pyruvate vs. creatine monohydrate on exercise performance.” J.Strength Cond Res . 1999;13(4):a422.

C.M. Colker, D. Kalman, W.D. Brink, L.G. Maharam. “Immune Status Of Elite Athletes: Role Of Whey Protein Concentrate.” Medicine n Science In Sports n Exercise. Vol. 30, Number 5 (S), 1998.

Along with Karils Ullis MD, Tim Ziegenfuss PhD, Rick Cohen MD, Bill Roberts, and yours truly, we had a Letter to the Editor published in JAMA regarding our criticism of a study done on the controversial supplement androstenedione. See:
K. Ullis, T. Ziegenfuss, B.Roberts, WD.Brink, R. Cohen, “Letter to the Editor: Androstenedione.” JAMA. February 9th, p 742. 2000


Many of my books can be found on Amazon.com

  • Fat Loss Revealed. A comprehensive internet based e-book examining the latest nutrients marketed for weight loss, as well as nutrition and exercise for optimizing fat loss. Published by Internet Publications.
  • Bodybuilding Revealed. A comprehensive internet based e-book examining the latest supplements, diet strategies, and exercise regimens for increasing strength and lean bodymass.
  • Priming The Anabolic Environment. A little book I wrote a few years ago that contains a wide range of subject matter ranging from weight loss to supplements to training. It’s a short book but it’s jammed full of useful information. It’s geared mostly toward bodybuilders but if one reads between the lines it’s easy to see that anyone can get something from this book, bodybuilder and non-bodybuilder alike. BTW, Bodybuilding Revealed is a MUCH more advanced book, with FAR more useful info in it.
  • Practical Applied Stress Training (P.A.S.T) for tactical law enforcement. Info on this book for tactical LE/SOF and like groups can be found at the OptimalSWAT site linked above, or book stores like Barns And Nobel, Amazon, etc.
  • Recent Reports: Topics covering weight loss, modeling success, training, etc, found on Amazon
  • Vacation Gone South: A fiction novella series about to buddies from from a Tier One Unit who go on vacation to Panama and it all goes “south” from there.

Written Chapters for – other books:

“Diet” ( Chapter 5 ) of Sports Supplement Encyclopedia (Edition One) edited by Jose Antonio PhD and Jeff Stout Ph.D. Published by Nutricia Institute of Sports Science 2001. Data based chapter on how athletes can structure their diet to gain lean body mass.

“The Supplement Pyramid” (Chapter 11) of the Sports Supplement Review 3rd Edition by Bill Phillips. An up to date chapter on various supplements for sports and bodybuilding nutrition used by athletes and how to prioritize them in order of importance. Published by Mile High publishing. 1997

Consulting Services.

Throughout my career, I have worked with many supplement, pharmaceutical, and dairy companies to design nutritional supplement/products, improve existing product lines, assist with retail strategies of these products in fitness, bodybuilding, longevity, or other markets, as well as web-centric strategies. Some of the services have included:

  •  Product R&D
  •  Omni and multichannel retail strategies for dietary supplement manufactures.
  •  Recommending raw material acquisition to keep costs down and quality up.
  •  Help develop label and product literature to match the product lingo with the buyer.
  •  Work with advertising staff, as well as various departments within a company to coordinate product R&D.
  •  Assist with setting up locations and protocols for research, validation of formulas and/or compounds.
  •  Identify markets for raw material manufacturers through my network and relationships with retail companies.
  •  Marketing assistance.

These are just some of the functions I have served for some of the industries best-known companies. Interested parties can contact me at my email address listed on the home page.


Informal Education – Life

Formal Education –  Graduated from Harvard University: ALB with concentration in Natural Sciences

140719 Nutrition can be quite simple, given a chance by Glenn Cardwell

140719 Nutrition can be quite simple, given a chance by Glenn Cardwell

One favourite way of getting an answer to a nutrition and health question is to gather all the most recent published studies, put them in a data melting pot, and see if you can extract a “truth”. One review did this recently and found pretty much what you might expect, depending on your personal nutrition mantra or affiliation. They compared various foods groups and types to the risk of common diet-related disease such as heart disease, cancers, gut disease, bone and organ diseases and even mental illness.

Very simply put, they found that:

  1. Drinking tea may reduce the risk of type 2 diabetes, heart disease, Parkinson’s disease and some cancers eg breast and stomach cancer.
  2. Coffee drinking wasn’t quite as powerful as tea, yet seemed to drop the risk of type 2 diabetes, mental illness, heart disease and colon cancer.
  3. Milk pretty well had a neutral effect on long-term health, although it did a good job on maintaining good bone density
  4. Wine helped lower the risk of heart disease and many cancers (yoo-hoo!), but there was a warning: every glass bumped up the chance of getting breast cancer by 5%. Usual message – respect alcohol.
  5. Sweetened drinks increased the chance of overweight and diabetes, but only when consumed in unhealthy amounts.
  6. Fruit and veg, as expected, are wonderful for your health, especially for heart disease and cancer, as well as helping keep your weight in check.
  7. Wholegrains look good on all fronts, but white rice was associated with an increase in type 2 diabetes risk. The authors say that wholegrains are more health protective than fruit and veg.
  8. Legumes are another food that looks great for health, especially with a lower risk of most cancers.
  9. Nuts and seeds are great for keeping heart disease away, with nut lovers at 37% lower risk of heart problems. I guess they mean the unsalted type.
  10. Meat never seems to get good press, but the negatives are usually associated with a high consumption of red meat (see my comment below).

Any food over-consumed, be it meat, soft drink/sodas, wine or coffee, will always be associated with poor health, because if you over-eat something you are likely to be under-eating something else, usually something wholesome. Drink two litres of cola a day and you aren’t likely to be drinking milk for calcium and protein. Drink a bottle of wine each night and I doubt if you are eating much fruit. Eat lots of takeaways and your vegetable intake will suffer. Nutrition is just as much about “too little” as “too much”.

So whenever you see nutrition research being sold as the truth then always reflect on your own diet and ask:

  • Is it varied?
  • Is it nutrient-dense?
  • Is it minimally processed?
  • Is the emphasis on plant-based foods?

Answer yes to all four and there is a good chance you are eating well without having (boring) discussions about whether you should fuss about carbs or fat or the type of fat, or if there is a teaspoon of sugar in the house. We sadly forget that health is about the quality and nutrient density of food, the sentiment of which was captured in a recent article by Rosemary Stanton.

120719 Health Check: are saturated fats good or bad?

120719 Health Check: are saturated fats good or bad?

By Dr Rosemary Stanton OAM

Rosemary Stanton is a Friend of The Conversation.

Author: Rosemary Stanton Nutritionist & Visiting Fellow, UNSW

Disclosure statement

Rosemary Stanton does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.


UNSW Australia provides funding as a member of The Conversation AU.

View all partners

Republish this article

Republish our articles for free, online or in print, under Creative Commons license.

A diet high in particular saturated fatty acids can increase your body’s cholesterol production.

Dietary guidelines cite the fact that saturated fats can increase LDL cholesterol, which is also known as bad cholesterol because it’s a major risk factor for heart disease. Others claim saturated fats are not a problem.

So is saturated fat a saint or sinner? Or could the search for a single culprit miss the inevitable subtleties of a multifactorial problem such as heart disease?

These are complex questions so let’s start with what cholesterol and fats actually are and the different types.

Cholesterol is a waxy substance found only in animal products. It’s an essential component of our bodies, easily made within the body. A diet high in particular saturated fatty acids can increase cholesterol production, assisted by genetic factors, to levels that dramatically increase the risk of heart attacks.

Fats in food

The fats in food are categorised on the basis of their chemical structure as saturated, monounsaturated or polyunsaturated. Polyunsaturated fatty acids are further divided into omega 3s and omega 6s (here’s a more detailed description).

Individual foods are defined by the major type of fatty acid they contain. So olive oil is tagged “monounsaturated” although 16% of its fatty acids are saturated and 9% are polyunsaturated.

A “polyunsaturated” margarine spread may have 45% polyunsaturated fatty acids, 30% monounsaturated and 25% saturated. That’s less than the 70% saturated fat content of butter, but it’s not an insignificant amount by any means!

Fats in blood

Being insoluble in liquid, fats and cholesterol are carried in the blood in protein-fat compounds (called lipoproteins) that vary in their density and function.

Low-density lipoproteins (LDL) carry cholesterol from the liver and can deposit it in plaque on the walls of the coronary (and other) arteries. This can restrict blood flow and, aided by inflammatory reactions, plaque can block an artery causing heart attack or stroke.

Butter has much more saturated fat than margarine but is considerably less processed.

Susy Morris

That’s why LDL cholesterol is often tagged as “bad” (high LDL levels may also be responsible for erectile problems in men). LDL cholesterol can also bind to another heart disease risk protein called apolipoprotein(a) or Lp(a).

High-density lipoproteins (HDL) carry stray bits of cholesterol back to the liver for disposal and are therefore “good”. The ratio of total to HDL cholesterol to LDL cholesterol now appears to give a stronger correlation with heart disease than LDL levels on their own.

Triglycerides are the form of fat circulating in the blood immediately after meals that are available to cells for energy and likely to be used during physical activity. Any excess, which can come from too much ingested fat, carbohydrate or alcohol, is stored as body fat.

High triglyceride levels frequently accompany high LDL, low HDL and upper body fat. The omega 3 fats found in fish may help lower triglycerides.

Types of saturated fat

Of the many saturated fatty acids in foods, three (myristic acid, palmitic acid and lauric acid) have the greatest effect in raising blood cholesterol.

Large quantities of shorter chain fatty acids (especially caprylic and capric found in foods such as butter, goat and cow’s milk cheeses, and coconut) can increase triglyceride levels.

Some saturated fatty acids such as stearic acid (in meat fat and chocolate) can increase triglyceride levels, but have no effect on blood cholesterol.

Lauric acid, one of the major fatty acids in coconut oil, may raise both LDL and HDL. This makes it less “bad” than its total saturated fat implies. Still, while coconut oil may be better for LDL blood cholesterol than butter, it’s not as good as liquid oils, such as safflower oil.

All this may sound a little complicated (and it is) but there’s something simpler at the heart of the issue that’s much more important.

Foods vs nutrients

Claims that saturated or unsaturated fats are “good” or “bad” are distorted by ignoring their food sources.

Judging foods only by their saturated or monounsaturated fat content ignores their complete nutritional profile. Tom Magliery

Consider that the same quantity of saturated fat is found in 35 grams of cheese, 35 grams of white chocolate, 70 grams of potato crisps, 90 grams of roasted cashews, a small (145 grams) rump steak, a tablespoon of lard, 50 grams of polyunsaturated margarine, a small custard tart and 15 grams of hollandaise sauce!

The same goes for other fats. Monounsaturated fats, for instance, are the dominant type of fat in chicken noodle soup, eggs, peanut oil, avocado, liquorice, almonds, rolled oats, chocolate chip muesli bars and chicken nuggets.

It would clearly be a nonsense to assume these foods were nutritionally equivalent, but judging only their content of saturated or monounsaturated fat creates that absurdity.

Early studies using liquid oils added to a standard diet reported that unsaturated fatty acids lowered blood cholesterol.

In Mediterranean populations, most unsaturated fats come from olive oil and nuts – foods with wide range of other beneficial components. But in North America and Australia, major sources of unsaturated fats include products such as frying oils and spreads.

Until fairly recently, spreads were made by partially hydrogenating (adding hydrogen atoms to) liquid oils. The same process was used for oils for commercial frying, snack foods, confectionery, pastries, biscuits and crackers and anything with a crisp coating.

It took scientists years to realise that partial hydrogenation produces an unsaturated, but nasty trans fatty acid called elaidic acid. This fat raises LDL cholesterol, lowers HDL cholesterol, increases inflammation and has a string of other undesirable effects.

Mediterranean dietary patterns favour a variety of fruits, vegetables, legumes, nuts and grains, with extra virgin olive oil, herbs and spices.Roberto/Flickr

Other processes are now used to make spreads, but we have no way of identifying other foods with elaidic acid as it need not be labelled in Australia. It was recently found in margarine sold in remote communities.

Saint or sinner?

Going back to the question we started with, whether saturated fat is a saint or sinner depends on the quantity consumed and on other features of the food containing it.

One oft-quoted review of observational studies concluded there was no association between saturated fat and heart disease.

But one of the authors of the paper is supported by Unilever and two are “supported by the National Dairy Council”, so there are clear conflicts of interest involved. One also receives support from the National Cattlemen’s Beef Association.

What’s more, major flaws in the study’s methodology have been pointed out.

Food companies complicated matters by producing many low-fat foods with sugar and refined starches replacing fat. This has been counterproductive although randomised controlled trials have established strong evidence of benefit by substituting unsaturated fats, especially those from seafood.

The fact is, the diversity of foods containing saturated and unsaturated fats in modern diets is a major source of confusion. A simple way through the muddle is to follow dietary patterns associated with low levels of heart disease and other health problems. This also helps avoid the absurdity created by thinking in terms of individual nutrients rather then whole foods.

My bias is for Mediterranean dietary patterns that favour few highly processed junk foods, cheese and yoghurt rather than butter and only modest meat intake.

The basis of the day’s meals includes a variety of fruits, vegetables, legumes, nuts and grains, with extra virgin olive oil, herbs and spices. Foods high in butter or sugar are enjoyed on special occasions. It’s an enjoyable and proven healthy way to eat.

100719 The pendulum Rotator cuff exercise

100719 The pendulum Rotator cuff exercise

The four rotator cuff muscles are part of a complex group of muscles and tendons that surround the shoulder joint. These four muscles include the Supraspinatus muscle, the Infraspinatus muscle, Teres minor muscle, and the Subscapularis muscle, sometimes referred to as the SITS muscles, for obvious reasons.

Since the shoulder is not a true joint, the interactions between the tissues in this area are critical to a healthy shoulder.

The pendulum is a gentle, relaxing exercise for your Rotator cuff muscles. It will help increase your flexibility, and range of motion while at the same time may also lower the pain level in the affected shoulder.

The way to do this is relatively simple, but sometimes harder to do until you get the feel for the movement.

As shown in the video, you can see where I am resting my right hand…on my right knee. This provides support for my lower back. If you are in physical therapy setting, they may have you lying prone on a table with your affected arm hanging over the side.

Once in position, either standing or laying, slowly begin moving your entire body to set up the movement in your arm. You should not be actively moving the muscles in your hanging arm; let your body do this by gently swaying in a manner that also moves your arm in a straight line forward and backward, You can also maneuver in such a manner as to make your arm move in all the directions of the compass.

Just as a side note, I am holding onto a 5 pound dumbbell in the video. It is sometimes better to use the strap on Velcro type weights rather than a hand held one. I prefer the dumbbell.

100719 Introducing Glenn Cardwell

100719 Introducing Glenn Cardwell

I want to take a moment and introduce Glenn Cardwell, a highly respected RD from Australia. He is a no holds barred nutritionist with common sense advice that has influenced my eating habits for over 10 years.

Danny M. O’Dell


There is so much conflicting advice about nutrition and health. Glenn makes every effort to cut through the confusion to arm you with useful tips and simple explanations to help you feel more comfortable with your food decisions.

About Glenn

Glenn is an Advanced Accredited Practising Dietitian & Nutrition Researcher with 37 years experience in clinical and public health nutrition. As a sports dietitian he worked with elite teams such as the West Coast Eagles (AFL), Perth Wildcats (NBL) and the Western Force (ARU). He advises the public, the fresh produce industry, and lectures to health professionals and university students. He is currently working closely with farmers to promote the nutrition and health benefits of mushrooms, cherries, bananas and asparagus. He has written four books, including Gold Medal Nutrition, published in the USA and translated into Russian and Mandarin!

In his early years, he worked at the Children’s Hospital in Sydney and the Heart Foundation in Perth. He helped establish the Western Australian School Canteen Association in 1994 and the world’s first professional sports nutrition body, Sports Dietitians Australia, in 1996.

Currently he is researching the influence of UV light on the vitamin D content in fresh and dried mushrooms, through Curtin University, Perth, and the National Measurement Institute, Melbourne.


090719 Introducing Linda J. Kees, RDN, LD, CNSC

090719 Introducing Linda J. Kees, RDN, LD, CNSC  

Here is another excellent source of dietary/nutritional information, Linda Kees, Registered dietitian nutritionists (RDN), Licensed Dietitian LD, Certified Nutrition Support Clinician®(CNSC®)

She has helped me out with invaluable dietary/nutritional articles over the past 8-9 years. I am glad she once again has consented to help out. We will all benefit from her information.

Her professional knowledge and personalized educational advice is unmatched and I am certain you will feel the same once we get her articles up for us to read.


Linda J. Kees, RDN, LD, CNSC is a dietitian and nutritionist specializing in wellness, FODMAP diets and “gut” nutrition, sports nutrition, weight loss, vegan and vegetarian diets, Mediterranean lifestyle, and nutrition support (tube feeding and IV nutrition). She enjoys personalizing nutrition education and is passionate about improving the mind, body, and spirit through healthy nutrition.

Linda has a wide range of experience, including private practice, home infusion, ICU, working with WAMI and graduate students in nutrition, and midwifery clinics. She also worked to create a menu cycle and recipe creation and testing for Idaho State Patrol cadets to prevent weight loss.

Linda has several published articles and abstracts including poster presentations of two ASPEN abstracts re: “Incidence of Nutritional Complications after Bariatric Surgery” 2013 and “Reducing Aluminum Content in TPN solutions” 2014 (co-author).

She also presented a poster session of an abstract, at the 1993 annual meeting of the Academy of Nutrition and Dietetics re: “Knowledge Retention and Diabetes Education”. Additional articles include U.S.M.S. Swimmer Magazine, Nov. 2007 and Light & Tasty Magazine, Jan 2005.

090719 We asked five experts: is vegetarianism healthier?

090719 We asked five experts: is vegetarianism healthier?

March 3, 2019 2.14pm EST

Vegetarianism is on the rise in Australia, as many vegetarians will gladly tell you. While many people who eschew meat products do so for the sake of animals and the environment, we’re starting to learn more about the negative health effects of meat and the benefits from eating a plant-based diet.

We asked five experts if a vegetarian diet is healthier.

Four out of five experts said yes

Dr. Rosemary Stanton replied:

Yes – if you’re comparing a well-chosen vegetarian diet with a typical Australian junk-food diet. Any comparison depends on the whole diet. A well-chosen vegetarian diet has a good selection of vegetables, fruits, legumes, nuts, seeds and wholegrains. Including eggs, milk, cheese and yoghurt (or calcium-fortified plant alternatives) make it especially easy to meet nutrient needs. By contrast, the typical Australian diet, high in meat and junk foods, and low in wholegrains, vegetables, legumes, fruit, nuts and seeds is much less healthy and plays a prime role in many diet-related health problems.

Claims a vegetarian diet lacks iron, protein or zinc are unfounded. It’s true those who follow a vegetarian diet have lower levels of iron stored as ferritin, but the levels are in the normal range and do not equate to a deficiency. And with ferritin, more is not better. It must be said, however, that plant-based diet recommendations from the World Health Organisation and others do not preclude including small amounts of appropriately-sourced seafood, poultry or a small amount of red meat.

To read all of the responses go here: https://theconversation.com/we-asked-five-experts-is-vegetarianism-healthier-112133