Do you ever walk through the grocery store scratching your head and wondering what to put in your shopping cart? Do you pass by foods like coconut oil, soy, dark chocolate, coffee and other caffeinated beverages, and kombucha … and just keep walking? Are foods like coconut oil, soy, and coffee good for you and your family or bad? Or could they be both? Do these foods confuse you? To set the record straight on foods that confuse is Mary Purdy, MS, RDN, an Integrative Registered Dietitian with Arivale.  {The information presented on today’s show is that of Mary Purdy and may not necessarily reflect the beliefs and policies of Arivale.} Mary is a health coach who provides nutrition and lifestyle counseling to clients using personalized genetic data, functional labs, and a food-as-medicine approach. She's also the co-host of the informative and hilarious podcast, Mary's Nutrition Show, and author of Serving the Broccoli Gods.  Show Highlights: Mary’s background as an NYC theater actress who moved to Seattle to become a dietitian Why Mary now focuses on coaching and clinical education to promote health and wellness Mary’s book, Serving the Broccoli Gods, which allowed her to be vulnerable in celebrating flaws and sharing stories Mary’s podcast (with her husband) allows her to dive deep into a variety of topics that people have questions about–with humor, fun, and engagement Why people are so confused about nutrition Foods that are confusing and controversial Coconut oil: It’s health impact depends on the individual, the amount, and the type of coconut oil. It’s high in saturated fat and in excessive amounts, it may increase levels of cholesterol, inflammation, and weight gain. It’s delicious, so use it in small amounts. Go for the less refined varieties, like virgin coconut oil. Use it when roasting things like sweet potatoes. A little bit can go a long way. Why you don’t need to buy low-fat canned coconut milk. Just add water. Soy: Is it friend or foe? There are protective properties in soy like isoflavones. It also provides healthy fats, protein, and fiber. Tofu, edamame, tempeh, and soy milk are whole soy products, but beware of extra added ingredients like sugar. Caffeine: Know how it affects YOU. For some people, it can increase blood pressure, insomnia, and anxiety, but for others, it decreases headaches and boosts athletic performance, mood, and outlook. Don’t depend on caffeine to survive the day Kids are nervous enough already and many are sleep deprived, so be on the lookout for kids who consume caffeine. Mary recommends against it. Chocolate: It has beneficial compounds like flavanols, minerals, and even fiber! Go for the least processed forms and the highest percentage of cacao. Experiment with different flavor combos. Kombucha: This is a fermented tea beverage with a very small amount of sugar, bacteria, and yeast. It’s beneficial because of the good bacteria, but it can be expensive. Check out Mary’s homemade “Fauxbucha.” Visit Mary’s website for her free: Mary’s Quick Start Nutrition Guide Mary’s favorite quick family dinner: quick and flavorful soft tacos with refried beans, salsa, avocado, and shredded cabbage Resources: Book Giveaway:  We're giving away a copy of Mary's personal memoir, Serving the Broccoli Gods: True Tales and Tips from a Nutritionist on a Quest. Get ready to laugh along with Mary as you read, Serving the Broccoli Gods. This book is packed with nutritional tips wrapped around the lighthearted and humorous tale of Purdy’s journey of transitioning from a gritty New York City actor to a registered dietitian. It takes the dull edge off of nutritional education in favor of a creative and uproarious perspective that will have readers laughing and learning simultaneously. Mary's website: http://marypurdy.co/ Facebook: https://www.facebook.com/MaryPurdyRD Twitter: https://twitter.com/MaryPurdyHere YouTube: https://www.youtube.com/marypurdy Instagram: https://www.instagram.com/marypurdyRD/ Get Mary's Qu