Sweet potatoes are loaded with fiber and vitamins, minerals, and phytonutrients, which all play specific roles in disease prevention. Sweet potatoes with orange flesh are the richest in beta-carotene. Another antioxidant in the carotenoid family that sweet potatoes are high in is lutein. As I shared earlier, lutein is known for its role in promoting eye health, as it helps protect the eyes from harmful blue light exposure and also plays an important role in brain health.
Inan era dominated by pharmaceutical solutions, there is a rising consciousness about the incredible healing and preventive powers of food. As the age-old saying goes, “Let food be thy medicine, and medicine be thy food.” But how does this translate in today’s world? Can we really use nutrition as a potent tool against sickness and disease? How does one curate a diet that supports health, longevity, and wellness? In this series, we are talking to nutritionists, dietitians, medical professionals, holistic health experts, and anyone with authoritative knowledge on the subject. As a part of this series, we had the pleasure of interviewing Keri Glassman.
Keri Glassman, MS, RD, CDN, is a renowned celebrity nutritionist, healthy cooking expert, and wellness thought leader. She is the founder and CEO of Nutritious Life, a lifestyle and media company devoted to helping individuals discover and live their most nutritious (and happiest!) lives, and the Nutritious Life Studio, an internationally renowned online platform that provides unparalleled, forward-thinking education to individuals of various backgrounds looking to establish successful careers in the health and wellness industry. She is a four-time author, is regularly featured on national television programs and is a prolific contributor and commentator for countless other top media outlets. Keri is a nutritional advisor for OmniActive Health Technologies for its Lutein for Every Age education initiative. Keri’s approach to providing accessible, science-backed healthy living advice that extends beyond food and diet — to areas like sleep, stress, and exercise — steers millions of people towards well-rounded wellness strategies that work for them.
Thank you so much for joining us in this interview series! Before we dive into the main focus of our interview, our readers would love to “get to know you” a bit better. Can you tell us a bit about your childhood backstory?
Itruly believe that health and wellness were just in my blood from the very beginning. A good friend of mine says that in seventh-grade science class, I said to her, ‘Can I have some almonds? I’m craving them, I think my body needs vitamin E.’ I don’t remember this, but she swears by it. I guess I was always interested in what nutrients did for the body!
I grew up outside of Boston, MA and as a child, I was super athletic and involved in lots of sports and even as a young kid I had an interest in fueling my body to perform as an athlete. At home, my mom always cooked us wholesome, balanced dinners. We used to have grapefruit as a first course, and then a side salad with a main course of vegetables, some kind of protein, and a starch…every single night! But I also remember having a junk food drawer in the kitchen, which was never off-limits. I remember steering clear of that drawer for about a year, because I had this mentality of ‘I am a gymnast, I need to be healthy.’ It wasn’t even a weight thing. It was really just about ‘these foods are good for me and these are not.’ Again, I guess there was always this interest in what food did for the body.
Fast forward to college, I went to Tufts University, where I played lacrosse. I gained about 25 pounds my freshman year, which threw me right into the yo-yo dieting trap and on an emotional eating roller coaster.
At the same time, I distinctly remember noticing a difference in how I felt on the days and weeks when I ate healthier. I’d not only perform better on the athletic field but I would also sleep better, and I was even more motivated to do my schoolwork. I realized, ‘Wow, what I eat not only affects how I play, but also how I sleep, how I feel…’ This is why I always say that the 8 pillars of a Nutritious Life began in my college years, even if I didn’t know it.
What or who inspired you to pursue your career? We’d love to hear the story.
I was working at Sports Illustrated as an ad sales assistant immediately after graduating from college, and this was during a time when we would receive all of the Time Inc. magazines for free. So every month when Health Magazine was dropped on my desk, I would quit what I was doing at work and dive deep into the magazine. That was when I realized, ‘Wow, I could study this and I could do something in health and wellness for a career!’ It was a light bulb moment. That’s when I also connected the dots that this is what I had been passionate about my whole life. I dove in. That was the turning point for me, I said, ‘I’ve got to go and do this,’ and then I took Nutrition 101 at NYU and eventually enrolled in the Master’s program.
It has been said that our mistakes can sometimes be our greatest teachers. Can you share a story about the funniest mistake you made when you were first starting? Can you tell us what lesson you learned from that?
There is so much pressure to make this a funny answer! Well, I don’t really have a funny one at the top of my mind, but I will say that two mistakes come to mind that I used to make early on in my career. I’m sure there were a lot more as well.
The first one has to do with clients. As a nutrition professional and registered dietitian, it is very common to want to give lots of information in an effort to educate your clients, and I remember early on in my career giving way too much information to clients in their first sessions. This would often lead to clients feeling overwhelmed and not being able to digest the information. I had to learn early on that I could not over-educate in my first one or two sessions with a client, and this is something that I share with my students in the Nutritious Life Studio so that they can learn from that and understand that sometimes less is more when it comes to nutrition education.
The second mistake that I made way more than once or twice — I probably did this for a few years early on in business — and that was sitting in my disappointment. When something didn’t go my way, whether it was getting a TV gig or a speaking opportunity that I really wanted, I would get really disappointed, and it would just throw me off my game, and I would waste a lot of time. I learned after probably too many times of doing that to give myself 5 minutes of being upset about any given business situation (literally 5 minutes; I’ll even set a timer!), and then I move on. I think that has been really helpful as I’ve gone forward in my career. It definitely helps with the roller coaster of being an entrepreneur.
You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
I like the unknown, and I’m not afraid to take risks. I’m a jump, and the net will appear kind of person. As an entrepreneur, you never know what may be around the corner. There are lots of highs and lows, and you have to be willing to be on that roller coaster. The positive side of that is that you never know what could happen the next day. There could be a huge opportunity thrown on your lap. The negative is that you don’t know what might happen the next day! I love knowing that the possibilities are endless, even if it means that there’s often less consistency and predictability.
I’m resilient and tenacious. I’m a true believer in failing forward. I would rather fail a hundred times trying to be successful one time than to never go for things, never try things, or never take risks. I’d always rather take on that challenge or take that risk than look back and say, ‘What if.’ I think you have to be comfortable with failing and resilient at the same time so that you get back up on your feet and keep moving.
I’m a real people person. I think I have the ability to create great relationships with colleagues, with clients and with brands. I also think I create great relationships with the people who work with me. I surround myself with really good, quality people. I think that that’s been a really important part of my success.
What are some of the most interesting or exciting projects you are working on now? How do you think that might help people?
I’m always most excited about what I’m doing with the Nutritious Life Studio, an education platform where I certify health practitioners and career changers to be certified nutrition and wellness coaches. It’s the business I created almost 10 years ago but had been brewing for many years prior to that. When I completed my master’s in nutrition and became a registered dietitian, I had a lot of nutrition science knowledge but no idea how to actually coach and counsel clients and how to run a business. I learned as I went, but I always wished there had been a formula to follow, a mentor to learn from and a community for support. I used to get emails from dietitians and coaches around the country asking me how I started and built my business. So, about 10 years ago, I built this program and now we have 4,000 coaches worldwide!
I’m also super excited to be working with OmniActive Health Technologies for its Lutein For Every Age consumer awareness initiative built to inspire and empower people to better understand their eye and cognitive health. The initiative is helping people better understand how lutein and its lesser-known carotenoid partner, zeaxanthin — two nutrients found in foods — can positively impact our eye and brain health throughout life. The campaign aims to showcase the science behind these powerful nutrients, make people aware of how low our intake of these nutrients typically is, and introduce creative ways to increase our consumption of these powerhouse nutrients no matter how old or young we are.
I’m also launching a podcast — finally — in November!
OK, thank you for all of that. Let’s now shift to the core focus of our interview about cultivating wellness through proper nutrition and diet. To begin, can you tell our readers a bit about why you are an authority on the topic of nutrition?
I’ve been studying nutrition for over 25 years. I have my Masters of Science from NYU. I’ve seen thousands of clients over the years, been an advisor for Women’s Health magazine (among other media outlets), consulted with numerous brands, written countless articles and researched and authored four books. I created an online nutrition certification program that has certified over 4,000 coaches worldwide. My website nutritiouslife.com has been awarded a Webby for best health and wellness website. I have lived and breathed nutrition and wellness for the greater part of my life!
We all know that it’s important to eat more vegetables, eat less sugar, etc. But while we know it intellectually, it’s often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the main blockages that prevent us from taking the information that we all know, and integrating it into our lives?
I think there are a few things that are the big blockages for people. People are overloaded with information (including conflicting and misinformation), people are stuck in unhealthy habits that are hard to change (it takes work and focus, and we all want a quick fix), and unhealthy choices surround us at every turn.
From your professional perspective, do you believe that nutrition plays a pivotal role in supporting the body’s natural healing processes and overall well-being, particularly in cases of chronic diseases? We’re interested in hearing your insights on the connection between a holistic approach to diet and its benefits for individuals facing health challenges.
Of course! This is what my whole career has been about, so yes, of course, I believe that nutrition is critical to disease prevention. Also, my Nutritious Life philosophy centers around the idea that as much as food is key to overall health, it is not just about food. The other pillars — sleep, stress, connection/relationships (what I call the Love More pillar), exercise, proper hydration, and your environment all play important roles. These pillars all connect and work together. When we sleep well, our hormones are more balanced, and we are more likely to eat well the next day, feel less stress, etc., etc.
On a really basic level, as Americans, we’re not eating enough whole real foods, and we’re eating many ultra-processed foods. Americans aren’t getting the daily recommendation of fruits and vegetables. The dietary guidelines suggest adults should consume 1.5–2 cup-equivalents of fruits and 2–3 cup-equivalents of vegetables daily — I think we need even more, specifically vegetables. When we don’t eat our fruits and vegetables, we aren’t meeting our fiber needs, and we aren’t getting antioxidants and phytonutrients. This leads us to have poor gut health (unhealthy microbiomes) and inflammation. Gut health is linked to mood, weight, immune health, autoimmune disease, and even cancer. Inflammation is linked to cancer, heart disease and obesity. It is critical to get key nutrients from food (and/or supplements) to live optimally and prevent disease. There are hundreds of examples of this, but a simple one that people can hopefully relate to is not getting adequate antioxidants such as lutein, which is found in sweet potatoes, kale, carrots, and pumpkin. Lutein (and its sister nutrient zeaxanthin) are the only carotenoids found in the macula of the eye, and they protect our eyes from age-related macular degeneration by fighting free radical damage caused by oxygen and light (including blue light.)
Based on your research or experience could you share with us five examples of foods or dietary patterns that have demonstrated remarkable potential in preventing, reducing, or managing specific health conditions?
1 . Wild blueberries are one of the most powerful antioxidant foods you can eat. Wild blueberries have more antioxidants than traditional blueberries. They’re known to be protective against cardiovascular disease and play an important role in cognition and overall brain health. The anthocyanins in blueberries (among other nutrients) give them their health-protective benefits. The antioxidants in blueberries boost brain function and may slow memory impairments. A recent study found that the berry can reduce inflammation throughout the body, improve communication between brain cells, and reduce age-related cognitive decline — boosting learning and memory. This is a food that I aim to get in daily and recommend most clients do as well.
2 . Cruciferous vegetables are high in glucosinolates, which have been shown to reduce the risk of cardiometabolic diseases and to be cancer-protective. The compound sulforaphane is derived from the breakdown of these vegetables either through being chopped, chewed, or otherwise damaged. Broccoli is rich in glucoraphanin (which converts to sulforaphane), a potent antioxidant that has been linked to suppressed tumor development in several scientific reviews. Researchers believe this might be due to sulforaphane’s ability to kill damaged cells and protect healthy body cells against certain cancers, including breast, melanoma, prostate, and colon, per a study in the journal, Cancer Letters.
3 . Fatty fish have the omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which are crucial for proper cardiovascular and cognitive health. Every living cell in the body needs these essential fatty acids. They are required for rebuilding and producing new cells. DHA is found in the gray matter, particularly in the brain’s frontal lobes, which regulate all of our emotions, memory, attention, and more. EPA controls cellular inflammation in the brain and may reduce symptoms of depression. One study showed a significant relationship between levels of DHA and EPA and brain blood flow. The participants in this study who had higher levels showed greater cognitive function and blood flow in the brain. Unfortunately, the typical Western diet tends to be deficient in omega-3s. Lack of omega-3s in your diet has detrimental effects on cognitive function. Studies demonstrate that dementia patients have low omega-3 levels and that taking supplements may help protect the healthy brain and delay cognitive decline in mild cases. Low omega-3 levels have also been associated with chronic inflammation, potentially contributing to depression symptoms. There are also many discussions around omega-3s and mental health outcomes, including a relationship between omega-3 deficiency and depression.
Different mechanisms of action have been proposed. For example, omega-3s can easily travel through the brain cell membrane and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression.
4 . Sweet potatoes are loaded with fiber and vitamins, minerals, and phytonutrients, which all play specific roles in disease prevention. Sweet potatoes with orange flesh are the richest in beta-carotene. Another antioxidant in the carotenoid family that sweet potatoes are high in is lutein. As I shared earlier, lutein is known for its role in promoting eye health, as it helps protect the eyes from harmful blue light exposure and also plays an important role in brain health.
5 . Kefir, a probiotic yogurt-like drink, is one of my favorite ways to get in probiotics. Research has found that kefir has kefiran, a polysaccharide that lowers blood pressure and cholesterol. Kefir is a great source of protein (about 9 grams; more than an egg!), which helps us build muscle and satiates us, aiding in weight management. It’s also loaded with B vitamins, which play a role in metabolism and energy. Kefir is probably best known for its role in digestive support. The friendly bacteria can reduce flatulence, promote motility of the bowels, and may offer relief to an upset tummy. Probiotics boost your digestive health by colonizing your gut with beneficial microorganisms that drive off other harmful bacteria. Kefir has over 35 different strains of beneficial bacteria and yeasts that actually colonize in the GI tract (yogurt can’t do this), so the benefits are long-lasting well after you’ve finished your kefir smoothie.
Research shows that eating probiotic-rich foods can elevate immunity by strengthening the intestinal lining (keeping bad bacteria from getting into our bloodstream). Probiotics such as kefir have a great potential for cancer prevention and treatment. A recent study found that some of the bioactive compounds of kefir, such as polysaccharides and peptides, have great potential for slowing down the growth of tumor cells in colorectal cancer, malignant T lymphocytes, breast cancer, and lung carcinoma. Another in vitro study showed that kefir could reduce breast cancer cells by 56 percent, as opposed to yogurt, which reduced the number of cells by 14 percent.
Do experts generally agree that merely choosing healthy foods isn’t sufficient, but that understanding how to consume them is key to unlocking their full health benefits? (For example, skins on/off, or cooked/raw, or whole grain/refined grain) Could you provide advice on how to approach this and sidestep common errors or misconceptions?”
I wouldn’t say that choosing healthy foods isn’t sufficient because healthy foods are a really big first step for many people. Getting healthy foods into the diet in any way, shape, or form is a big deal for many people. In an ideal world, people would not only have access to all kinds of whole, real foods, but they would be able to eat them in their best form. They would be able to eat organic foods, they would be able to eat organic foods that are cooked appropriately without too many added unhealthy ingredients, without being overcooked and without nutrients being lost, and without having any added unnecessary chemicals. But for a large percentage of the population who have a difficult enough time having access to whole foods, I don’t like to scare them and make them too worried about the exact way they have to cook them. I like people to focus on getting in those whole, real foods as much as possible. The first line of defense is to get in as many whole, real foods. If you need to eat your vegetables frozen, that’s equally as good and sometimes even better than fresh because frozen foods are flash frozen and sometimes retain even more nutrients than their fresh counterpart. If the only way you’re going to get your vegetables is from a can, well, then you should still be eating them and try to have those cans be BPA-free. But the first line of defense should be getting those whole real foods in as good a form as possible. The next thing I’d say is to try to have those whole real foods be organic. Try to cook those whole, real foods at home simply so that you’re not loading them up with unhealthy added ingredients and using unhealthy cooking methods such as deep frying.
With the recent prominence of nutrition’s integration into healthcare, what’s your perspective on the collaborative approach between medical professionals, health coaches, and nutrition experts when it comes to delivering holistic patient care? Can you please explain?
I like to think of health and nutrition coaches as serving as a patient’s “quarterback” and coordinating dietary and lifestyle interventions recommended by medical professionals or other nutrition experts. Nutrition experts such as registered dietitians are a helpful link in the process as they can help tailor specific meal plans to meet individual health needs. They have specialized medical nutrition therapy knowledge. Collaboration ensures a holistic viewpoint because the patient’s health is being considered from a medical and lifestyle standpoint. By integrating coaches and medical and nutrition expertise this also allows for more personalized and effective patient care, with someone to “play quarterback” and help the patient actually integrate recommendations into their daily lives.
It’s been suggested that using ‘food as medicine’ has the potential to reduce healthcare costs by preventing disease severity. However, there’s concern about the affordability of healthier food options. What solutions do you believe could make nutritious choices accessible to everyone, ensuring that food truly becomes a form of medicine for all?
Certain specific healthy options can certainly be more expensive, but eating healthy overall absolutely does not have to be more expensive. There are ways to cut costs and reduce waste.
First, shop seasonally and locally. Farmers markets and food co-ops are the best places to start. You can even learn to grow some of your own food. Nutrition education is key to helping individuals make healthier choices, especially on a lower budget. Learning to meal plan, buying in bulk, and reducing the consumption of packaged foods (and buying generic brands that are equally healthy) are all ways to dramatically help reduce the cost of food. Solutions can also come from subsidies for nutritious food and tax incentives. Finally, supplementation, often looked at as an added expense, can help meet nutrition needs where we fall short in our diets (and ultimately help save money), and aid in disease prevention. It’s important to remember to buy from reputable brands and look for the Good Manufacturing Practices (GMPs) seal (and/or third-party testing) that companies must follow to help ensure “the identity, purity, strength, and composition of their dietary supplements.”
Everyone’s body is unique, and what works for one might not work for another. How does one navigate the vast array of nutritional advice available today to curate a diet tailored to individual needs, ensuring health and longevity?
Individualization is critical. There are basic principles or guidelines that are going to be true for the large majority of people. For example, most people need to eat fruits and vegetables. We all need a certain amount of protein, carbohydrates and fats as well as certain micro and phytonutrients. When you look at diets that are seemingly on polar opposite sides of the eating spectrum, they are actually often similar in most principles. As I say in my Diets Decoded series, the most popular healthy diets that are touted for weight loss — from Paleo to Mediterranean and vegetarian — share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. But of course, every individual is unique in their genetics and lifestyle and needs personalization. This is where coaches and/or RDs play a huge role. Personalization includes, of course not only food and exercise recommendations but also sleep and stress management as well as supplementation recommendations. Supplements can help bridge the gap in many areas, including improving brain and eye health. For example, I recommend omega-3 essential fatty acids to many people for improving mood and preventing heart disease as well as lutein for reducing age-related macular degeneration and maximizing cognition.
As our understanding of the intricate link between food and health continues to evolve, we’re curious to know which emerging trends or breakthroughs in nutritional science excite you the most. How do you envision these advancements shaping the future of healthcare?
I’m fascinated by all things gut and brain health-related. Advances in understanding the gut-brain connection and how we can use this research to prevent neurodegenerative diseases like Alzheimer’s are of great interest to me. I’m excited to see where the advancements in microbiome testing go. Nutrigenomics, learning how to influence our genes through targeted lifestyle and dietary changes, is extremely fascinating and inspiring, especially with tests that are now available on the market. Accessible and accurate testing in both of these areas will help coaches and medical professionals provide more personalized care.
How can we better educate the public about the medicinal properties of food, and what role do professionals like you play in this educational journey?
We can offer evidence-based nutrition information and education through online platforms such as the Nutritious Life Studio, which gives people the opportunity to become certified and pass along this education to their own families, friends, and clients. As health professionals, we can promote and teach things like cooking skills and meal planning to empower individuals to implement this education into their day-to-day lives. We can collaborate with other healthcare providers, such as doctors and nurses, who can then incorporate these discussions during patient visits. Nutrition education needs to be better implemented into the school system so kids can learn from a young age the power of food. I see coaches and dietitians playing a huge role in all of the above. Through work and programs such as the Lutein for Every Age education initiative, where educators are being educated as well as consumers on nutrients for longevity and optimal health, we will also reach more people.
How can our readers further follow your work online?
Instagram:
@keriglassman
@nutritiouslifeofficial
@thenutritiouslifestudio
Tik Tok:
@keriglassman
Youtube:
@nutritiouslifekeriglassman
Website:
Thank you for these really excellent insights, and we greatly appreciate the time you spent with this. We wish you continued success and good health!
About the Interviewer: Wanda Malhotra is a wellness entrepreneur, lifestyle journalist, and the CEO of Crunchy Mama Box, a mission-driven platform promoting conscious living. CMB empowers individuals with educational resources and vetted products to help them make informed choices. Passionate about social causes like environmental preservation and animal welfare, Wanda writes about clean beauty, wellness, nutrition, social impact and sustainability, simplifying wellness with curated resources. Join Wanda and the Crunchy Mama Box community in embracing a healthier, more sustainable lifestyle at CrunchyMamaBox.com.
