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: What are the most common barriers to healthy eating?
A: A passion for cooking and time. It’s very easy to eat well if you like to cook! Once your have figured out that a good healthy meal can be ready from start to finish in 45 minutes then you will also find that you have the time. More >
Leaftovers are your friend. To cook two portions or four really does not take much more effort of time but will mean you eat well for lunch the next day and evening perhaps. Use part of your weekend to prep for the week. Get your produce delivered, and have a well stocked pantry so you can create. Take a one night cooking course from your local community centre to give you new ideas.
Q: What are the risks of a high protein diet?
A: Constipation, kidney damage, gout, high cholesterol, and heart disease would be the main risks. More >
You need enough protein (with a minimum of 60g and a maximum of 1 gram of protein per pound of your ideal body weight in pounds). Also if you are eating mainly proteins you are usually sacrificing vitamins and minerals by lack of fruits, vegetable and whole grains/fiber. Many of the animals proteins are very inflammatory which is what makes too much of them hard on the body.
Q: What are some healthy choices for eating out?
A: Generally Asian restaurants are a good choice, but I’m not talking fast food. Japanese, Thai, Malaysian, or East Indian. More >
You always want to avoid any deep fried options and of course no MSG. You are looking for something that is as fresh and simple as possible and think about avoiding the “white foods” i.e. white rice, white flour, white potatoes and go for colour (that is colours produced by nature not man). Ask for brown rice, you will be surprised at how many places have it but don’t advertise it.
Q: How do I boost my metabolism?
A: Exercise is your best option! Eating a good breakfast and starting your day right with a protein, carbohydrate and essential fatty acid will get the metabolic fire burning from the start of you day. More >
You should wake up hungry by eating lots at the beginning of your day (breakfast and lunch) and not so much towards the end of the day. You also need good digestion, one to three bowel movements per day without gas and bloating so you know you are feeding your body not fermenting your food.
Q: I’m too busy to find time for exercise. What can I do?
A: Then you need to rethink your day to make time. You need to make exercise part of your day not an extra. Ride your bike to work or get off the bus some stops too early. More >
Go for a brisk walk at lunch-time. Make meetings with friends a date to exercise instead of coffee or the pub. Walk the steps instead of using the elevator. Use the bathroom two to three floors up or down and take the stairs each time. You must find passion in your exercise, you must want to do it instead of feeling you must. The gym is not for all of us: join a rowing or paddling team, a snowshoe group, cross-country skiing, swimming, dancing, and martial arts. Think of something active you have always wanted to do and source out a group to teach you how or do it with.
Q: I’m too busy to eat right. What can I do?
A: Eating right actually makes your time more productive…with a little preparation you’ll save time and feel better. More >
Chop vegetables right away, cook larger amounts so you can freeze a portion, keep healthy snacks on hand like nuts, fruit, and yogurt. You can also adjust your habits when eating out. For example, order from the lunch menu at dinner, ask for half the pasta or rice and double the veggies, skip mayo and other creamy sauces, and get your vegetables steamed instead of fried in butter or oil.
Q: How can I get rid of my belly fat?
A: Fat generally leaves in the order it came. In other words where you noticed it first is where you will notice it last. The belly fat can be a complex set of factors. More >
You need to eat well, exercise and stretch frequently and have someone help you assess your hormonal balance. Stress of all kinds can be a contributor to belly fat so that area of your life needs to also be addressed.
Q: How fast should I lose weight?
A: Generally if you want to lose the weight and keep it off then 1 to 2 pounds per week is ideal.
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This will fluctuate according to how many pounds you actually want to lose, if the body is retaining water (i.e., before of during the menstrual cycle), and how many pounds you have already lost. Slow and steady is usually the key to success.
Q: I’m really hungry later in the day. What can I do?
A: Try drinking filtered water first. But depending if you have already had dinner or not will call for different suggestions. More >
If it is at the end of your work day then have a snack before leaving the office so you are not famished and make poor decisions for your dinner. Snack ideas include a piece of fruit with some nuts, hummus and carrot or celery sticks, or a boiled egg. If it is after dinner and you are truly hungry, not thirsty ask yourself “am I really hungry, or am I just tired and I’m looking for something to keep me awake?” If you are hungry, try the above mentioned snack ideas but a small portion, if not go to bed!
Q: Is fasting a good way to lose weight?
A: NO, firstly, fasting and cleansing are not the same thing. Fasting should only be done for the purpose of medical procedures or religious reasons. More >
With cleansing you are still consuming nutrients but in a very simplified form. The body needs nutrients to detoxify anything past 12 hours. After that you produce intermediates that are more toxic that what you were trying to get rid of. If you want to cleanse please consult a practitioner who understands your medical history and can recommend and supervise the appropriate cleanse for you.
