This question is from a young journalist at Lakota East High School. She called to quote me for her paper "The Lakota Spark".
Q: What are some healthy appetizers for the holidays? What else do you suggest for holiday parties?
A: Healthy appetizers at holiday parties include vegetables and hummus, mixed nuts or olive tampanade with whole grain crackers or pita chips. You can make a spinach dip more nutritious by substituting plain, low fat yogurt for sour cream and light mayonnaise for regular in your recipe. This boosts the protein and calcium content and reduces the fat and calories in your dip significantly.
I always advise my clients to get more exercise this time of year- "burn it to earn it". No one wants to diet at the holidays. It's a time for sharing food with family and friends. Rather than trying to lose weight during the holidays, I suggest maintaing weight and not driving yourself crazy over the scale. A regular exercise routine not only expends excess calories, it also improves sleep, reduces stress and allows a little more wiggle room for those indulgent days ahead.
Sunday, November 21, 2010
Friday, November 19, 2010
Weight gain after trip to S. Africa
This is a question I received on Netwellness.org, a University of Cincinnati sponsored health and wellness site:
Q: I am a 31 year old female who has been between 115-120 lbs my whole life. I recently spent 3 months in South Africa and during the last 8 weeks I went from 114lbs to 134 lbs almost all of the weight is in my thighs/butt area. Since I got home a month ago doctors have done tests for thyroid and kidney function etc. and have come up with nothing. Since being home I have drastically reduced my caloric intake and got back into the gym, but the weight is NOT coming off. Does this sound like a normal weight gain, or do I need to find another doctor and have more tests run? (I am also VERY fatigued and have gotten every little virus that has come around since I`ve been home as well).
A:
Thanks for your question. I'm sorry to hear about your weight gain after returning from your trip. Is it possible you've dropped your calorie intake too low and your metabolism has dropped?There is a remote possibility that you could have picked up some type of virus that may have affected your metabolism (certain gut bacteria may be implicated in weight gain or loss). The fact that you are very tired and have picked up "every little virus," makes me wonder if something else is going on.
You may want to have iron studies done as iron deficiency can affect metabolism as well.I'd suggest you get a second opinion from a doctor that works in tropical medicine. If you are in the Cincinnati area, UC has a family medicine practice that does travel medicine. If you have picked up something from your trip, it could be something rare that a specialist may be able to diagnosis.
In the meantime, keep up the diet and exercise. I'd also suggest you meet with a Registered Dietitian to review your diet and exercise plans to make sure they are appropriate.Good luck!
Q: I am a 31 year old female who has been between 115-120 lbs my whole life. I recently spent 3 months in South Africa and during the last 8 weeks I went from 114lbs to 134 lbs almost all of the weight is in my thighs/butt area. Since I got home a month ago doctors have done tests for thyroid and kidney function etc. and have come up with nothing. Since being home I have drastically reduced my caloric intake and got back into the gym, but the weight is NOT coming off. Does this sound like a normal weight gain, or do I need to find another doctor and have more tests run? (I am also VERY fatigued and have gotten every little virus that has come around since I`ve been home as well).
A:
Thanks for your question. I'm sorry to hear about your weight gain after returning from your trip. Is it possible you've dropped your calorie intake too low and your metabolism has dropped?There is a remote possibility that you could have picked up some type of virus that may have affected your metabolism (certain gut bacteria may be implicated in weight gain or loss). The fact that you are very tired and have picked up "every little virus," makes me wonder if something else is going on.
You may want to have iron studies done as iron deficiency can affect metabolism as well.I'd suggest you get a second opinion from a doctor that works in tropical medicine. If you are in the Cincinnati area, UC has a family medicine practice that does travel medicine. If you have picked up something from your trip, it could be something rare that a specialist may be able to diagnosis.
In the meantime, keep up the diet and exercise. I'd also suggest you meet with a Registered Dietitian to review your diet and exercise plans to make sure they are appropriate.Good luck!
Wednesday, November 10, 2010
We call it "B and R"
Q: I have no time to cook. What is something I can keep on hand that's fast and fairly healthy?
A: I keep 2 things on hand at all times- beans and rice. Beans are loaded with fiber, potassium, folic acid and other nutrients and are virtually fat free. Although the dried ones are lower in sodium, canned black, kidney or pinto beans are a must have for a quick meal. Simply drain the bean 'juice' and rinse them in a colander. I season mine with cumin, fresh garlic and oregano and serve them over rice. If you don't have time to make brown rice, Uncle Ben's has a heat and serve brown rice that's very low in sodium and cooks in 90 seconds. Add a little low fat shredded cheddar and salsa, make a quick side salad and voila- dinner!
Tuesday, November 9, 2010
Sound Bites Updated
Thank you to our awesome web designer Beth Kaiser for updating Sound Bites Nutrition for November!
Check out our articles on going cold turkey and eating cold turkey post Thanksgiving. November is also American Diabetes Month. Read about what to add or subtract from your diet to prevent this disease on the rise.
Enjoy the holiday season, but don't GOBBLE GOBBLE too much!
www.soundbitesnutrition.com
Check out our articles on going cold turkey and eating cold turkey post Thanksgiving. November is also American Diabetes Month. Read about what to add or subtract from your diet to prevent this disease on the rise.
Enjoy the holiday season, but don't GOBBLE GOBBLE too much!
www.soundbitesnutrition.com
Sunday, November 7, 2010
burning tongue
Q: I have been suffering from a sore tongue since starting antibiotic treatment a few months ago for allergies. I can't handle orange juice, applesauce or other acidic foods and eating is difficult. Is this due to the medicine, or something else?
A: Your antiobiotic may be the culprit of your tongue pain. There is a condition called "burning tongue syndrome" that occurs when a bacterial infection develops on your tongue from antibiotics. If your intake has been poor for a while, it may also be caused by nutritional deficiencies of iron, zinc, and folate.
For now, drink plenty of water to keep your mouth cool and moist, take a multi-vitamin to prevent deficiencies and eat soft, non-acidic foods until your mouth improves. Return to your doctor or dentist if the symptoms don't subside within a month after taking the antibiotics.
A: Your antiobiotic may be the culprit of your tongue pain. There is a condition called "burning tongue syndrome" that occurs when a bacterial infection develops on your tongue from antibiotics. If your intake has been poor for a while, it may also be caused by nutritional deficiencies of iron, zinc, and folate.
For now, drink plenty of water to keep your mouth cool and moist, take a multi-vitamin to prevent deficiencies and eat soft, non-acidic foods until your mouth improves. Return to your doctor or dentist if the symptoms don't subside within a month after taking the antibiotics.
"manorexia"
Q: My Grandpa is truly freaking out about how skinny he has gotten and how much muscle mass he has lost. He is down to 140lbs and I think he weighs himself a 100 times a day. Since he had pancreatitis and prostate CA he has changed his whole diet (no ETOH and eats very little fat). He exercises constantly and I don't think he eats enough due to frequent nausea/abd. pain. He also is still getting the hormone shots for his CA but he is done with radiation. He keeps asking me if he should try to drink that new Ensure for muscle mass. I can't see anything wrong with it but I wanted to check with an expert! Do you have any other ideas to help him gain some weight back. He honestly has no other health problems great BP, cholesterol, etc. and takes no meds. Thanks for your help.
A: It sounds like has "manorexia". Why is he exercising and weighing himself so much? If he's just trying to stay healthy, 30 minutes of exercise/day is just fine. Beyond that, he will probably continue to lose weight.
I think the Ensure will help him pick up some weight. If he doesn't like the taste, he can use Boost or even Slim Fast (as a supplement, not a meal replacement). Carnation Instant Breakfast is another good one to try, if he can handle milk.
Something else he may benefit from is vitamin D. A deficiency is really common with pancreatitis and his age, and it can lead to depression, prostate cancer and cardiac issues if too low (<30 ng/dL). He can have his level checked, but a safe dose is 1000 IU vitamin D3 per day.I'd also suggest a senior formula multi-vitamin to meet his RDAs if he's not eating much. Hope that helps.
Lisa
A: It sounds like has "manorexia". Why is he exercising and weighing himself so much? If he's just trying to stay healthy, 30 minutes of exercise/day is just fine. Beyond that, he will probably continue to lose weight.
I think the Ensure will help him pick up some weight. If he doesn't like the taste, he can use Boost or even Slim Fast (as a supplement, not a meal replacement). Carnation Instant Breakfast is another good one to try, if he can handle milk.
Something else he may benefit from is vitamin D. A deficiency is really common with pancreatitis and his age, and it can lead to depression, prostate cancer and cardiac issues if too low (<30 ng/dL). He can have his level checked, but a safe dose is 1000 IU vitamin D3 per day.I'd also suggest a senior formula multi-vitamin to meet his RDAs if he's not eating much. Hope that helps.
Lisa
Cookbook question
Q:
Do u have a particular cookbook youd recommend that focused on better nutrition and was diverse in the recipes it offered...im getting old and need to eat better than fast foods! Thx and hope all is well with you...
A:
Thanks for the note. I'm a big fan of Cooking Light's 5 ingredient, 15 minute cookbook. I also like Cooking Light Quick and Easy cookbook. I almost always have the ingredients on hand and the recipes are simple and tasty.
As for fast food- check out the movie Food Inc. I couldn't eat meat for at least a month after I'd seen it. It will definitely turn you against fast food!
Take care,
Lisa
Do u have a particular cookbook youd recommend that focused on better nutrition and was diverse in the recipes it offered...im getting old and need to eat better than fast foods! Thx and hope all is well with you...
A:
Thanks for the note. I'm a big fan of Cooking Light's 5 ingredient, 15 minute cookbook. I also like Cooking Light Quick and Easy cookbook. I almost always have the ingredients on hand and the recipes are simple and tasty.
As for fast food- check out the movie Food Inc. I couldn't eat meat for at least a month after I'd seen it. It will definitely turn you against fast food!
Take care,
Lisa
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