There is lots of nutrition and healthy eating information available but sometimes we
all need some extra guidance to help us make healthy choices to suit our individual
needs. That’s why you can email us any nutrition related questions that you have to
our nutritionist. Simply click the link below.
question of the month
Am I losing the goodness out of my veggies by cooking them in the microwave vs. steaming?
Yes, if you only use 1-2 Tbsp water in the bottom and then put a plate on top of the bowl to allow it to steam in the microwave. Same for frozen. If you use too much water it is just like boiling and that is not good.
Healthy Living - Previously Answered Questions
I am 62 years old and actively weight training. I am getting very tired and lack energy. Do you think vitamins and more protein would work?
You likely need more carbohydrates from whole grains and fruit or veggies as well as dairy. Be sure to eat within 30 minutes of finishing your workout even if you don't feel like it as you will find you have a better workout the next day. It should include protein and carbohydrate such as a turkey sandwich, a fruit a yogurt smoothie or dried apricots and a few almonds. Let me know if you would like more specific help and I would be happy to set up an appointment for you.
I have a desk job but like to go on hikes. However, I always get leg cramps during the hike. Is there anything I can do?
Thank you for your question. You likely need to eat more carbs before you go and the night before. Try having cereal and milk the night before. Have a good breakfast with carbohydrates and protein so that your energy is long lasting. Consider oatmeal, walnuts, milk and raisins or toast, peanut butter and banana. After the first couple hours of hiking you should start fueling with small snacks such as 1/2 energy bar, 1/4 c trail mix, dried apricots, a granola bar or PB and jam sandwich. You also need to hydrate well. Aim for 1 cup water per hour or more if you are sweating or in heat. On the way back you will need electrolytes as well as food and fluid. Consider bananas, apricot nectar, tomato juice or a supplement called nuun. I also suggest you stretch at the top and start being more active in the interim so you can enjoy the outdoors to your peak potential.
I am trying to quit smoking but do not want to replace smoking with eating meals. What can I graze on during the day to keep my energy up and my temptation to smoke down?
Red grapes or blueberries are healthy. Try sucking on frozen grapes or blueberries and let them melt. All Bran Buds one at a time (good for your cholesterol too). You can also try popcorn with flax seed oil (just a drizzle). Edemame are a good source of protein. Hard boiled egg (without the yolk), cherry tomatoes and snap peas dipped in hummus, apple slices, yogurt, cottage cheese. Try to ride out the urge. The urge to smoke it a wave and the more often you give in the bigger the wave. The more often you push it off and delay the cigarette, the smaller the wave and the easier it is to do next time.
Drink herbal tea, brush your teeth, chew sugar free gum.
When is the best time of day to exercise, first thing in the morning or later in the day? Is it good to eat before exercise and if so what, a snack or a whole meal?
The earlier in the day the better for activity as it revs your metabolism for the day. If you have at least 1.5 hours between breakfast and your workout then yes eat breakfast (cereal, milk banana or PB on toast and strawberries or oatmeal and walnuts with blueberries). Otherwise if you don’t have that much time it might interfere with your workout so just have fluid or a small snack. (banana or yogurt). Eat regularly (every 3-4 hours), if you are not hungry 3-4 hours after your last feeding you likely ate too much at the meal before so cut back on portions next time. A wok is high temp so be cautious not to allow your oil to smoke.
Is taking calcium tablets as well as a B12 just as good as drinking milk? What about Vitamin D and D3?
You need 1200 mg Ca per day. Do yogurt, cheese and small amounts of milk and then take 700-1200 mg as a supplement. 1000 IU Vit D3 and if you want to take B12 it is not a bad idea but sometimes absorption is bad with age so you may want to get a monthly injection. Ask your Dr. if you need it.
Is there any caloric/fat advantage in using clarified butter (ghee) vs. regular butter vs. margarine?
No it just has the milk solids removed. A gram of butter and a gram of ghee have the same amount of fat.
Would that make the lean beef I purchased closer to extra lean?
By draining it and then if you run it under hot water you can get more fat off. The exact amount is variable but I would say you are doing a good job getting it close to extra lean.