Gastroparesis & Diet | Q+A

Gastroparesis & Diet | Q+A

by | Sep 21, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have gastroparesis*. What should I eat for breakfast before I go to the gym to work out?

– Judy P.

*Gastroparesis is a disease of the muscles of the stomach or the nerves controlling the muscles that causes the muscles to stop working.

Answer:

You’ll want to eat sooner and give yourself time to digest. Depending on your individual symptoms:

With impaired stomach emptying, liquids are preferable before a workout. Perhaps a protein shake or a smoothie made with fruit and yogurt.

With impaired gut motility, low-volume easily-digested matter is best. Try natural applesauce, plain pretzels or a bowl of puffed rice.

Be sure to have a carbohydrate electrolyte beverage (traditional sports drink) on hand during workouts lasting over an hour.

– Debbie J., MS, RD

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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Maintaining Weight | Q+A

Maintaining Weight | Q+A

by | Sep 19, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

How many calories should I consume to maintain a weight of 148 pounds? I am a female, 59 years old, medium frame.

– Linda H.

Answer:

Your estimated energy needs are in the range of 1800-2000 Calories for weight maintenance, depending on your height and physical activity level. Keep in mind these estimates are based on calculations from decades-old equations. Your actual caloric requirement may vary from these due to your personal physiology/body chemistry.

A sample 1800 calorie diet:

Meal: 1 cup melon, 2 eggs, 1 teaspoon oil, 1 cup bran cereal, 1 cup 2% milk
Snack: 1 string cheese, 1 orange

Meal: 1 cup coleslaw, 3 ounces pulled pork (no sauce), small ear corn on the cob, 1 cup 2% milk
Snack: ¼ C hummus, celery and carrots

Meal: 1 cup green beans, 3 ounces tilapia, 1 spoon tartar sauce, 2/3 cup brown rice, 1 cup 2% milk

– Debbie J., MS, RD

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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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How to Fix Crepey Skin | Q+A

How to Fix Crepey Skin | Q+A

by | Sep 14, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I work out 3 times a week and have crepey skin on my arms and legs. Increasing weights is not helping. Could I need more protein or just more weight? HELP. I’m 63 but skin is wrinkled like I’m 83.

– Jo C.

Answer:

Sagging and reduced skin firmness may be in part* the result of poor nutrition, but can’t easily be mended once the damage is done.  See our articles New Year – New Skin! How to Eat to Get a Stunning Complexion – Part 1 and Part 2 for tips on prevention.  Be sure you are getting sufficient fluid (1 ounce per 2 pounds body weight) and consuming healthy fats such as oils, salmon, tuna, avocado and nuts for healthy skin tone.

* sun damage, extreme weight shifts, genetics, smoking, aging and environmental toxins can also play a significant role in skin condition

– Debbie J., MS, RD

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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Let’s Talk: Coconut Oil | Q+A

Let’s Talk: Coconut Oil | Q+A

by | Sep 12, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I love coconut oil for all my beauty needs & I eat it too! What do you think of all the hype?

– Liberty J.

Answer:

To answer your question directly: I don’t pay attention to hype, except to follow what consumer trends are so we can respond to them accordingly. Happy Reading 🙂

My professional observation is that “they” in the media provide sensational news even if it contradicts their own previous reporting. But that may just be reflecting the flow of nutritional research. For example, fat was bad in the 1980’s and the Pritikin diet plan was popular. Then we found that only saturated and trans fats are bad. Now we know there are benefits to certain types of fats, like omega-3 fats. Enter the 2015 Dietary Guidelines: “A healthy eating pattern includes… oils.” You’ve got to look at the overall trend in research, not just single studies or news headlines.

Coconut oil as a consumable product is very high in saturated fats. The names of these fatty acids are known as lauric, myristic, palmitic, caprylic, capric, and stearic acid. Of these, the greatest present is lauric acid, a type of medium-chain fatty acid. Research in the last 10 years indicates supplemental coconut oil raises total cholesterol, LDL and HDL cholesterol levels. This may not lead to adverse cardiovascular outcomes, but why not do better? Replacing animal fats with omega-3 rich fats or unsaturated plant fats (they don’t raise LDL) shows cardio-protective benefits.

Coconut water and the meat of the fruit are nutritionally fine. It takes a whole cup of coconut meat to reach the fat content in just 2 Tbsp. of coconut oil, and you also get a decent amount of fiber with it. Coconut water is full of electrolytes and has negligible fat. Coconut milk, on the other hand has varying levels of fat depending on its dilution and preparation (canned for cooking vs. beverage style).

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Proper Carb Sources to Fuel Workouts | Q+A

Proper Carb Sources to Fuel Workouts | Q+A

by | Sep 7, 2017 | All, Ask Our Dietitian, Fitness, Home, Nutrition

Question:

Thank you for providing this resource for questions. To gain lean mass, I am trying to eat 1 gram of protein for each 1lb of body weight. That is 190 grams protein for me, which is a heck of a lot of chicken or beef! What do you think about reducing meat and protein shakes and substituting some moderate protein complex carbs for all the white rice, noodles and white potatoes I see in typical body builder diets?

For example, reading labels I note that edamame spaghetti has 25 grams protein per serving. Black lentils and quinoa can be cooked together (lentils=13 grams; quinoa 6 grams protein per serving). Edamame/roasted soy snack nuts have 13 grams protein and very little fat.

Also, for complex carbs can I mix just a little grain with black beans or does it have to be exactly equal portions to get a complete amino acid protein profile? Are there any energy level disadvantages to resistance training with these carb sources fueling my workouts? Thank you for answering my questions.

– Eric M.

Answer:

Thank you for sharing your grain-based Nutrition Facts panel observations!

1) I agree with substituting some moderate protein complex carbs. The volume of animal tissue to supply 190 grams protein means more saturated fat and cholesterol, and is unnecessary! Don’t forget about vegetables, which offer as much protein per calorie as do traditional starches. 

2) Yes, you can mix carbohydrate sources to get a complete amino acid profile for the day. They don’t have to be equivalent portions at one sitting. The key for vegetarians is variety of grains. You still eat meat (and I’ll assume fish, eggs, and milk products), so you’re getting plenty of amino acids otherwise.

3) The only disadvantage I see from carbohydrate sources fueling your resistance training is that without other protein sources, the quantity of carbohydrates will have to be high to reach your personal 190 gm protein target, and that may mean poor insulin sensitivity in the long run.

– Debbie J., MS, RD

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This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Have a nutrition question? Our registered dietitian is ready to help!

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