Alison Birks, MS,AHG, CNS

12/16/2025

About the CNS credential

Certified Nutrition Specialists design individualized nutrition strategies to target root causes and promote optimal health.

10/31/2025

This is discouraging

CR tests of 23 popular protein powders and shakes found that most contain high levels of lead.

09/09/2025

Yum!

Thinly sliced and seasoned eggplant is pan-fried in oil until crunchy and chewy like bacon.

09/04/2025

Unlocking the Power of Macadamia Nuts: More Than Just a Tasty Nut !

When you think of healthy nuts, almonds and walnuts often come to mind first. But there's a delicious, creamy contender that deserves a prime spot in your pantry: the macadamia nut! These Australian natives aren't just a delightful snack; they're a nutritional powerhouse packed with unique benefits that can give your health a serious boost.

What makes macadamias so special? It's all about their fats! Unlike many other nuts, macadamias are exceptionally rich in monounsaturated fatty acids (MUFAs), the same heart-healthy fats found in olive oil. But here's the kicker: they contain a rare MUFA called palmitoleic acid in significant amounts. Think of these healthy fats as super-efficient traffic controllers for your body, helping to keep your "highways" (blood vessels) clear and your "traffic" (cholesterol) flowing smoothly. Studies have consistently shown that adding macadamia nuts to your diet can significantly lower your "bad" LDL cholesterol and even reduce markers of inflammation, which are key for a healthy heart [1, 2]. So, while they taste indulgent, they're truly working hard for your cardiovascular well-being!

Worried about their rich taste and calorie count? Don't be! While macadamia nuts are calorie-dense, research indicates that incorporating them into your diet doesn't lead to weight gain. In fact, their satisfying combination of healthy fats and fiber helps you feel fuller for longer, potentially reducing overall calorie intake throughout the day [3]. This means you can enjoy their buttery crunch without derailing your weight management goals. Beyond heart health, nuts in general are associated with a lower risk of various chronic diseases, and macadamias, with their unique profile, likely contribute to these broader protective effects.

So, how can you enjoy these incredible nuts? They're fantastic on their own as a snack, sprinkled over salads or oatmeal, or blended into smoothies for a creamy texture. Just remember, while macadamia nuts are fantastic for us, they are toxic to dogs, so keep them out of reach of your furry friends [4].

Key References:

Griel, A.E., et al. (2008). A macadamia nut-rich diet reduces total and LDL-cholesterol in mildly hypercholesterolemic men and women. The Journal of Nutrition, 138(4), 761-767. DOI: 10.1093/jn/138.4.761.

Garg, M.L., et al. (2007). Macadamia nut consumption modulates favourably risk factors for coronary artery disease in hypercholesterolemic subjects. Lipids, 42(6), 583-587. DOI: 10.1007/s11745-007-3042-8.

Aune, D., et al. (2016). Nut consumption and risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. The American Journal of Clinical Nutrition, 104(5), 1162-1175. DOI: 10.3945/ajcn.116.136066.

Hill, E.L., et al. (2002). Macadamia nut toxicosis in dogs. Veterinary and Human Toxicology, 44(2), 58-59. DOI: 10.3164/jcbna.15-58.

06/09/2025

https://global-podcast-network-ddf818f5.simplecast.com/episodes/1735-alison-birks-06-05-25-nutritionist-herbalist-phill

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06/03/2025

Great piece about Yerba Mate in GQ magazine, where I am quoted as an herbal expert.

Hugely popular in South America and the pre-game energy drink of choice for athletes like Leo Messi, Yerba mate has an array of benefits. Dietitians and herbalists break them down here.

04/22/2025

I am honored to join Susun as a presenter. I will be speaking on: Messages from Marshmallow
**
Join us May 3 - 10 2025
Don't miss the Early bird price!
Registration
~ Live and lifetime video access to The Linden Conference is $89.
~ Register before April 15 for only $50.
Register Now:

https://www.wisewomanschool.com/p/soothing-linden-conference?affcode=78947_vpfkj93s

04/19/2025

Roses are a favorite herb of mine! I found this interesting.

Red roses, the symbol of love, were likely yellow in the past, indicates a large genomic analysis by researchers from Beijing Forestry University, China. Roses of all colors, including white, red, pink, and peach, belong to the genus Rosa, which is a member of the Rosaceae family.

04/10/2025

Please join me!

03/18/2025

Chewing gum are a source of microplastics-yuck!

03/14/2025

Register here
https://www.eventbrite.com/e/herbal-support-for-the-grieving-heart-tickets-1270802888649?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=ebdsshcopyurl

03/14/2025

https://conta.cc/4iOw9pZ