Last Friday I held another all-day chat with Oakley Women on Facebook. in honor of National Nutrition Month.
The topic was "Myths and Truths about diet, exercise and health"
The topic was "Myths and Truths about diet, exercise and health"
Thank you for everyone for your great questions! Here are my responses below.
Q. What is your take on not eating carbohydrates for dinner and sticking to
lean protein and veggies. In order to minimize calories before bedtime/less
energy expenditure at night.
Breakfast
being biggest meal and decreasing throughout the day based on training session
timing.
A. great question. There's two
ways that I like to see food - for fuel and for health. There many great
nutrients found in food that we never want to restrict a healthy food for fear
of calories. It is important to think about the nutrients
in food, throughout the entire day. Food for fuel means using the food that we
eat to give us energy when we need it (or need to recover). If there is minimal
working out in the evening (or movement throughout the afternoon/evening) I
would focus on your protein and veggies but still include a healthy portion of
carbohydrates for the brain needs carbohydrates just as much as the muscles do
for exercising and daily functioning. Since veggies have carbohydrates in them,
you are still getting some great nutrients with your dinner meal. But if you
feel like something is missing from your dinner meal, I would add 1/2- 1 cup
whole grains added to this meal (or small potato or 1 cup fruit) to make the
meal a bit more balanced and to help you set yourself up for a great morning
workout. If a person is working out in the evening, the meal after the workout
can be similar to what I mentioned above but I would also recommend a small
post workout snack to prevent overeating/cravings in the late evening (ex. 8
ounce milk + 1 cup cheerios post workout before meal OR 10-15g protein powder +
piece of fruit). But I do feel it's a great idea to focus on when your body is
going to use the energy in carbohydrates the most and starting your day with a
satisfying carb + protein rich breakfast is a great idea. The body is
constantly using energy and we use a lot for sleeping (liver glycogen) so I
always encourage individuals to think about the day as a whole so that every
day sets you up for a better next day. Hope this helps.
Q. I wanted to ask about Spinach.
My parents keep telling me to stop having spinach smoothie every day as Spinach
messes up the uric acid levels in people. I dont understand that.
A. great question. For
individuals suffering from gout (a form of arthritis), a diet rich in purines
may overproduce uric acid. This is why it's really important to focus on an
overall healthy and balanced diet for too much of any one thing can often be a
possible health concern. For individuals who are otherwise healthy, our kidneys
do a great job of eliminating excess uric acid and our liver does a great job
to help with dextoxification, metabolism, immunity and digestion. When it comes
to our human body, there's a lot going on and often times we do not appreciate
how much it does for us when we are in good health. my suggestion is to vary
your greens and veggies - aim for a variety of color throughout the day. Hope
this helps.
Q. What are your thoughts on
dairy, Marni? I've been seeing a trend of dairy products getting a bad rap in some
circles. Can it be healthfully included in an athlete's daily diet?
A. thanks for asking. I do not
feel that low fat dairy is unhealthy. As a clinical RD, I do find that many
people overeat dairy and that can increase the risk for health problems
(PCOS,respiratory issues, several type of cancers) but when consumed in a
portioned controlled manner, it also can be helpful for overall health due to
the probiotics and nutrients found in milk. I would recommend for any
individual, to aim for 2-3 servings of low fat dairy a day - it adds up
quickly: 1 ounce cheese, 8 ounce milk and 1 cup yogurt. But if dairy is removed
from the diet for dietary/clniical, personal or other reasons it is important
to address the nutrients that were in dairy (Ex. B vitamins, potassium, iron,
calcium, etc.) to ensure they are being consumed elsewhere in the diet or in
supplemental form. I am a fan of milk post workout because of the great amino
acid profile (plus it is very accessible and affordable) along with calcium,
vitamin D and potassium.
Q. Part 1: Everyone says you shouldn't
eat after a certain time. Not including fueling after a late evening
workout...what about a "bedtime snack" if you find yourself waking up
at night due to hunger? Is it better to have something light before bed or
tough it out?
A. great question! One of the
most important parts of mindful/intuitive eating is to always honor your
biological hunger which is different than eating out of boredom, emotions or
stress. If you are truly hungry, I would recommend a small snack before bed.
What eat depends on many situations (what you had for dinner/early that day,
morning workout, issues with blood sugar, sleeping habits, etc.) but the
easiest thing to start with is something that makes you feel good when you go
to bed but also when you wake up you don't feel any feelings of regret of what
you ate last night. Many times, people will overeat in the evening due to not
spreading out calories and macronutrients properly throughout the day and end
up overeating before bed and then feeling a bit off the next morning. My
favorites are 1 ounce dark chocolate with a few berries or small piece of fruit
or 1/4 cup cottage cheese or 1 glass of milk with small handful cheerios.
Q. Part 2: what if you aren't
hungry when you go to bed? But it's that you wake up around 2-3am hungry?
...yes, this has been me the last 2 nights!
A. If this is happening just recently, it could be due to the time change
and the body/hormones resetting itself. If your training routine has increase
in volume/intensity, the body could be continuing to repair itself through the
diet. I would recommend to add a tad bit more fat/protein to your evening meal.
Typically I would recommend around 20-30g of protein (aim for around 30g) and at
least 10-15g of fat at your meal. This may help slow down digestion a bit more
and help with tissue repair.
Q. I need help with breakfast
on the go!! Any ideas except yogurt? I don't have access to a microwave.
A. This answer will depend on
where you are eating as well for some options in the car will be different than
behind a desk due to use of utensils. You could do a cold dish - like milk,
muesli, fruit and chia seeds or a dish that was cooked ahead of time like rice,
veggies and your choice of protein (something unconventional). Wraps are great
for the go, just be sure to read ingredients and nutrition facts for the wrap.
You could also make your own crepe or pancakes or waffles or get some bread and
dress it up to eat when you get at work with whipped cream cheese and fruit,
cheese your choice of protein and veggies. Another option is to make a quick
stop at a gas station if you do need to warm-up a meal. Typically they have
microwaves so you could heat oatmeal or a leftover breakfast casserole for 90
sec and be good to go until you get to work. I find that individuals who need a
meal on the go in the morning often benefit from a snack (like a mini meal) 2
hours later to keep from overeating/cravings later in the day. I recommend
something like fruit and nuts for a mid morning snack to help you balance out
that meal on the go before lunch time. There are a lot of unconventional
options - ex make your own bars, popcorn, smoothie, etc. so instead of thinking
of the meal that it has to be a standard "breakfast" looking meal,
think about a combination of carbs, protein and fat to make it a balanced and
yummy meal.
Q. What do you think of the
gluten free diet Marni?
A. For individuals with celiac
disease or gluten intolerances, it is necessary and essential to follow a
gluten free diet due to not risking further damage to the intestinal tract or
risking malabsorption of vitamins/minerals. I do not feel that the otherwise
healthy individual needs to worry about gluten being bad but instead how meals
that have gluten are being consumed (food types and quantity) Rather than
choosing, let's say a sandwich on wheat bread (gluten) on the go (possibly
eating behind the wheel of the car), we should be turning that sandwich inside
out, sitting down and eating a plant strong meal with utensils. There are many
countries who consume rye and gluten containing whole grains but also have a
different lifestyle than we do in the US - dedicating more time for meals and
meal planning/eating. Certainly this isn't going to be possible all the time
but I do not feel that simply avoiding gluten is going to improve overall
health because gluten isn't what we need to blame why many people struggle with
optimal health these day. Myself including, I eat gluten and consider myself
healthy. Also, before excluding the diet of any one food/group, I always
address if a person can develop a healthier relationship with food and the body
first. If a person does choose to not eat gluten, I do recommend to choose
gluten free grains and to ensure the individual is not lacking on carbohydrates
as well. Many gluten -free processed foods on the shelves are not fortified
very well (and often high in sodium) so the thinking may be to get healthy
without gluten but instead, create another issue of relying too much on
processed food. Choosing a real food diet as much as possible will help the
individual who is seeking health changes consume more vitamins and minerals
that the body is equipped to digest and absorb. Lastly, everyone digests food
differently so if you feel better not eating one food, meet with a RD to
address individual needs. there's nothing wrong with having intolerances or
likes/dislikes with food, but just be sure whatever nutrients are in a food you
are not eating (if a healthy food) can be found in another food or in
supplemental form.
Q. I'm
also a fan of milk post-workout, but have looked at soy protein as an
alternative. From a recovery standpoint, after a long workout would you
consider dairy or soy as the more complete option?
A. Soy is a fine alternative.
It is a complete protein so it contains all essential amino acids and also
contains many great antioxidants as well to help the body that experiences
oxidative stress during workouts. Soy does have a slightly slower digestion
rate compared to cow's milk or whey protein. Also there is some research that
the isoflavones in soy may disrupt hormonal balance after workouts but if you
are not likely to drink whey protein (the gold standard of proteins) post
workout, either organic cow milk or GMO free soy milk are fine (8-12 ounces)\to
ensure you are getting in at least 10g protein post workout. Another option for
those who do not do animal proteins or soy is almond milk mixed with 10-15g
brown rice + pea protein powder. And I also have to mention that we can not
overthink post workout nutrition for many athletes are not fueling properly
before/during workouts that no amount of protein/post workout nutrition can
help a body that is too broken done from not being fueled/paced properly during
a workout. It's best to work with a RD specializing in sport nutrition to
figure out the best strategy for an active body who is training for an event.
Q. I do not eat red meat,
however, I do try to incorporate other good sources of protein into my diet.
What is the best way to know if you are getting enough protein to support a
challenging training schedule?
A. great question. For active
individuals or those who are trying to lose weight, it's very important to
space out protein throughout the day to ensure that bone density is not being
lost. The best way to absorb protein is to aim for around 20-30g per meal
although this number can be slightly higher at times but this is a good range
to aim for. we also want to focus on the quality of protein that we are eating
(ex. animal or plant based instead of processed food like a protein bar) to
ensure that we are receiving all essential and non essential amino acids.
1ounce animal protein = 7g protein so aiming for around 3-4 ounces of animal
protein or choose a plant based protein instead. Typically I recommend for active
individuals to aim for at least 1.2g per kg of body weight as a good start to
ensure you are getting enough protein. So for a #130lb female this would be
around 70g per day. However, we also want to focus on protein w/ carbs to help
with muscle/tissue repair so I would tack on an additional 5-10g protein pre
longer workout (with around 40-60g carbs for 2+ hour workouts) and around 15-25g
protein (+ around 45-70g carbs post workout). Also keep in mind as training
load increases, the more emphasis on making sure you are not only repairing
tissues with protein but maintaining adequate carb stores in the muscles, liver
and brain. all reccs are suggestions, best to meet with a RD specializing in
sport nutrition to determine your individual needs. For individuals who do not
eat a lot of meat or looking for a varied protein diet, here's a helpful link
of protein choices (however, for athletes just be sure you are not missing
essential amino acids from specific plant based proteins so be sure to vary
your diet as much as possible):
The easiest place to start is just being more aware
of what you are eating at your meals. This can be an easy place to either
over/under eat on protein. Also once you get into that range you may find
yourself more satisfied and with blood sugar better controlled which will help
with energy and eating the rest of the day. The funny thing is that we know more and more
about the science of nutrition today but our society is more and more confused.
Best to not overthink it - there's no perfect diet but rather one that is
balanced and varied and of course, one that you actually enjoy and can enhance
your lifestyle and quality of life.
Q. What
a wonderful option to be able to chat with you today! Myself and others have
struggles with knowing just how much to eat around their activity level. Some
people say to not count calories. Other people to say completely eliminate
carbs, or sugar, or even meat- as you know. Personally, Ive always loved eating
and used to carry 30 more pounds than I do now. Calorie counting has worked for
me in the past, with incorporating whole foods a majority of the time, and of
course making sure I enjoy it as I go- somehow no matter what I like to eat,
and feel full/satisfied, so calorie counting helps me stay in check
(measurements etc). When trying to cut fat, however, which is many an active
woman's goal, how do you recommend approaching that fat loss? Also, how does
one truly know how much to eat depending on their workouts? How do we know what
and how much to eat post workout (anything from a 30 minute weight lifting sesh
to an hour long intense HIIT class). Where would one start in understanding how
much they should eat to accomplish a healthier lifestyle and tackle fat loss
goals, obviously replenish oneself while still targeting fat loss? THANKS! Miss
all you Oakley ladies!
A. A lot of great
questions. When it comes to figuring out what works best for you, it's always
best to work with a professional, like a RD and to visit a physician for blood
work to discover what's really going on in the body. I feel this is why many
people struggle with healthy living is because much of their information comes
from the internet, blogs and magazines instead of professionals treating the
person as an individual with unique needs. I do not encourage individuals to
avoid fat but like any macronutrient, it's important to focus on enough - not
too much/not to little. In a real food emphasized diet I recommend around
50-55% carbohydrates, ~30% heart healthy fats and around 1.2g-1.5g/kg/bw
protein based on daily recommended caloric needs (ex. harris benedict formula).
It's important to include fat/protein with carbs at each meal to help with
blood sugar but also to keep the body satisfied. By doing this, there will be
more consistency with energy and eating, thus a healthier relationship with
food and the body and hopefully workouts will be consistent and that brings
changes in body composition. We need consistency for results to happen. Post
workout, I recommend to have a small snack or meal that includes protein and
carbs. We discussed in the last chat (which is also on my blog about reccs for
amounts) but typically around 10-15g protein post workout for a snack and then
meal with around 20-25g protein or go for the meal with around 25-30g of
protein. For carbohydrates, I recommend around 45-70g of carbs per meal with
some of that being included in a post workout snack for individuals seeking
weight loss, depending on the individual health/activity goals. Hopefully this
helps.