The people have spoken. So here I am writing it.

The 'Naughty or Nice List' is back...featuring Nutrition this week!

Before I get in to it, whatever holiday you celebrate this season I hope you enjoyed the heck out of it.

Okay. Naughty nutrition in 2024. Lets kick this list off

1) Protein Bars.

24 year old me would be absolutely shocked to see protein bars on the naughty list. Here's the thing, over the last 3 or so years, companies have made a switch to making their protein bars lower in 'net carbs'. In the most simplistic terms, this means manufacturer's are adding in more fiber (which we like...) to 'deduct' the total amount of total carbohydrates.

Woof.

What has happened as a result is the protein bars now have low quality fiber added which absolutely wreck your bowels (if you catch my drift...). Long gone are the days of finding a tasty 20 grams of protein on the shelf.

2) Generalized 'this is bad' nutrition statements.

I have this same belief with exercise. What works for you, may not work for me. Hell, I think I even started last weeks Naughty Or Nice newsletter by saying that I don't normally categorize things as 'bad' or 'good'. It really needs to be an individualized approach, probably coached by a professional in the field. This is why I write individualized programs for my clients and why I advocate for the use of a Registered Dietician (which I wrote about HERE).

3) Self-Diagnosing.

This wasn't going to be on the list but after a conversation with a client in the last few weeks I had to add it. Here's the story. I've been working with this client for about a year. Over this time he has mentioned that he eats a certain way because of an intolerance. After a few months his nutritional stress never improved and I suggested that he see a Registered Dietician to work on taking the next steps to being diagnosed with his food intolerance. After 10 months and a check-up with his PCP he finally did blood work. What came back wasn't a food intolerance, but rather some other (non-serious) medical things that needed to be corrected.

The moral of the story is if you 'think you are', you don't know. Work with a professional for that matter.

Okay, on a more positive note. The Nice list of nutrition in 2024!

1) Fiber.

Now you might be thinking "but Casey you just trashed protein bars for adding fiber in the naughty list". Yes, yes I did, because that is low low low quality fiber that just wrecks your insides. I'm talking quality fiber intake from (preferably) living fruits and vegetables. Fiber is starting to get some mainstream love, deservingly so, and is actually the second nutrient I suggest my clients track (after protein intake). Shoot for 35 grams a day. Track it. My favorite sources of fiber are raspberries, avocados, and some type of fiber cereal that I can put on top of my yogurt for breakfast.

2) Cookbooks.

Just like it's 1994 again. Cookbooks are making a major comeback. There are some amazing chefs and registered dietitians utilizing social media to share their recipes and build audiences that they release cookbooks and other media to. Buy yourself a cookbook that features an appliance you know how to confidently use. I love finding anything crockpot on the internet or cookbook-wise.

Again, don't necessarily think 'recipe' think about finding a cookbook, or any media outlet, that features the appliance you can use with confidence.

Phew, I think I could keep the lists going but want to save you from reading a 1000 word article! Next week I plan on bringing you a list of the activities that are "In for 2025 and Out with 2024" - but until then, have a safe trip in to 2025 and start the year on a high!

Until next week,

-Casey