Your Questions. Answered.
The Nutrition Clinic is designed to help you get practical advice on managing your nutrition. Below are the answers to some common questions that Nadeen and her nutritionists are asked. As we get more questions submitted we’ll be adding to this list, so if you have a specific question make sure you ASK NADEEN, and we may even be able to get back to you personally!
Q: Why do I always munch out on popcorn, ice cream, or cookies after dinner?
A: Many possible reasons: Bad habit, boredom, not enough protein in your diet/ dinner, you are tired and should just go to bed, or you just have no will power.
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If it’s not in the house there is less chances you will eat it. Try having a big glass of water instead. You will be surprised how water can curb a craving.
Q: Is dieting harder for over 50s.
A: No dieting is not harder but our metabolism is generally slower and we tend to be more set in our ways and less willing to make changes and try new things.
Q: What is the best nutritional start to the day?
A: Eating breakfast is the most important task to start your day right. It is ideal to get a protein, fat, and carbohydrate at the start of the day.
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Some examples are: eggs with whole grain toast and nut butter and some fruit (forget the bacon), a protein smoothies with fruit and flax oil, oatmeal with nuts and seeds, fresh fruit and flax oil, plain yoghurt with nuts and seeds, fresh fruit, and 3/6/9 oil.
Q: What are the benefits and drawbacks of eating avocado in a diet regimen?
A: Avocados are full of fat, but good fat, mostly omega 6. You need some fat in the diet to make cell walls and good cholesterol.
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Your plant fats are the better choice over animal fats for this purpose. However, too much of any fat is not good and the body will just put it in storage instead of using it.
Q: I’m always hungry! What can I do?
A: Drink filtered water! Save your water for between meals not with meals, this allows for better absorption of the food and better distribution of the water.
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We often think we are hungry when actually we are thirsty. Be sure to put a protein of some sort with each meal and snack, this will satiate you longer and keep your blood sugars balanced through the day.
Q: What is the deal with sugar and sugar sweeteners?
A: Sugar is almost always a better alternative than any of the artificial sweeteners including splenda (glucose with chlorine) sucralose (another name for splenda) maltatol (an alcohol sugar) manitol (diabetic sweetener). More >
You should try to only use the more complex natural sweeteners like: honey, agave syrup, maple syrup, brown rice syrup. However what you should be really trying to do is adjust your pallet to not needing your food so sweet in the first place instead of just exchanging your types of sweeteners.
Q: I crave sweets. What’s a healthy way to curb my cravings?
A: By being sure that you have a protein and or a fat at each meal the body will crave sweets much less in the first place because the blood sugar levels will remain much more constant.
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Sugar cravings often come when we are tired and we should either be eating a proper meal or be going to bed. If neither are an option drink water and if that doesn’t cure it try a piece of fruit with a few nuts on the side.
Q: How can I get used to eating the right amount and not going back for seconds?
A: Start by giving yourself a ½ portion of what you would normally serve. Sit down with a small spoon or fork and take the time to chew each bite.
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I will often chew each bite at least 11 times before swallowing. Do not use any beverages to wash the food down (which means you have to chew it better). When you are finished stay sitting and take a five minute break and then ask yourself if you are still hungry, usually you will say no.
Q: How often should I be eating to keep my energy levels up?
A: That really depends on what your day demands of you both mentally and physically. Generally 3 meals and 2 snacks satisfy most people.
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Remember your snacks need to have a protein in them as well. Try to eat a protein meal within ½ hour post workout to replenish muscle mass.
Q: What are the ten foods I should start eating now to get a wedding-ready body?
- 1. Filtered water ( not really a food but mandatory for the body—2L/day)
- 2. Fish
- 3. Blueberries (or other berries)
- 4. Leafy green vegetables (kale, chard, spinach, beet greens, collards etc.)
- 5. Nuts and seeds (but no peanuts)
- 6. Flax oil (1 Tbs/day)
- 7. Vegetable proteins (legumes/beans, tofu)
- 8. Eggs (no more than 6/week)
- 9. Whole grains (brown rice, millet, quinoa, amaranth)
- 10. Oatmeal
