Ask the RD | February
Our registered dietitian, Jamie offers answers to nutrition-related questions you — our community — has submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!
-
Though the approach to fueling pre- and post-exercise remains the same during perimenopause and menopause, the exercise prescription may vary a bit. We know that diet and exercise are especially important during this phase of life as the menopause-related drop in hormone levels put women at higher risk for osteoporosis, cardiovascular disease, metabolic syndrome, and weight gain (especially around the mid-section).
A regular and consistent exercise routine including endurance weight-bearing exercise, strength/resistance training, and balance/flexibility activities is thought to be optimal for supporting bone and muscle health while maintaining functional ability and independence as we age.
Weight bearing exercises:
Lower impact exercises include walking, hiking, elliptical trainer, or stair stepper.
Higher impact exercises include dancing, aerobics, jogging, jumping rope, tennis, volleyball or gymnastics.
Strength/resistance exercises:
Weightlifting, resistance bands, or functional body weight movements.
Balance & flexibility exercises:
Tai Chi, yoga, stretching, and Pilates.
Fueling your body appropriately is also important during this time as metabolic changes during menopause often lead to undesired weight gain with increases in fat mass and decreases in lean muscle mass. Adequate but not excessive caloric intake and increased protein intake are recommended to counteract these compositional changes. You may need to adjust portion sizes with an emphasis on nutrient-rich foods such as vegetables, fruits, complex carbohydrates, healthy fats, and increased protein (goal: 30 grams of protein per meal). You will also want to incorporate post-workout snacks that pair a carbohydrate with a protein and consumed within 30 minutes of exercise cessation as this provides your body with the fuel it needs to replenish stores and build muscle fibers.
Interested in movement practices to support your exercise routine? Consider the many low impact and higher options available through Basecamp. They have virtual, in-person, and on-demand options.
Previous related Ask the RD posts:
What are the best foods pre- and post-exercise to fuel my body? (December 2023)
What are the best foods to replenish energy while being active outdoors? (December 2024)
-
It is often thought that “seed oils” are a dangerously unhealthy part of our modern-day diets. Seed oils are the oils extracted from plants such as canola (rapeseed), corn, cottonseed, soybean, sunflower, safflower, grapeseed, and rice bran oils. Some believe these oils contain toxic byproducts as they are often produced using a chemical extraction process, as opposed to a mechanical process, such as cold pressing or expeller pressing. Because these oils are more processed, they are typically more neutral tasting, have a longer shelf-life, and offer more heat resistance. This makes them a popular choice given their affordability, versatility, and stability during high-temperature cooking.
Though there are many claims that such seed oils cause inflammation and are harmful to our health, there is no sound scientific evidence to back these concerns. We know that all fats and oils are a mix of saturated, monounsaturated, and polyunsaturated fats. Saturated fats are linked to increased LDL cholesterol levels and increased cardiovascular risk. Mono- and polyunsaturated fats are the healthier alternatives that help to reduce LDL cholesterol and triglyceride levels. Seed oils have some of the lowest content of saturated fat and higher contents of unsaturated fats. This makes them a healthier option when compared to their highly saturated counterparts, such as butter, lard, and tropical oils. While seed oils are not pro-inflammatory, they may be less anti-inflammatory as compared to some of their less processed counterparts, such as heart healthy olive oil.
There is also concern for the higher omega-6 content associated with seed oils. Both omega-3 and omega-6 fatty acids are types of polyunsaturated fats at are considered essential to our diet as the human body cannot produce them. We know that both omega-3s and omega-6s are healthy for us. However, it is unclear what ratio of the two is optimal. Omega-3s offer strong anti-inflammatory benefits; it remains less clear the value of omega-6s and in what best consumption amounts for either.
Instead of focusing on eliminating seed oils (and their inherent omega-6s), I would instead strive to optimize your intake of omega-3s. Incorporate more fatty fish, walnuts, flax and chia seeds into your eating routine. I would also recommend prioritizing the reduction of highly processed foods as these tend to offer little nutritional benefit and are proven to increase inflammation. Again, it is important to remember that all unsaturated fats, including omega-6s, are healthier than saturated fats.
Seed oils can certainly be part of a healthy diet if we continue to be considerate of the quality of foods we are choosing. It is always recommended to consume mostly fresh foods and homemade meals. Limit highly processed foods, convenience foods, and/or restaurant meals as these tend to contain low-quality ingredients. These foods abundant use of refined carbohydrates, added sugars and sodium, and low-quality fats are linked to increased inflammation and heightened risk for many chronic medical conditions.
If you are still wondering what oil is right for you, consider the nutritional qualities, flavor, and cooking properties that you need and refer to my previous blog post for more guidance.
Previous related Ask the RD posts:
What are the best oils for cooking that are healthy? (January 2024)
-
Lamb is a good source of protein and offers many vitamins and minerals such as iron, zinc, vitamin B12, and selenium. However, lamb is also considered a red meat. This means it contains higher amounts of saturated fat as compared to light and white meats, such as chicken and turkey. High consumption of red meat has been linked to increased health risks, including some cancers and cardiovascular disease. It is recommended to include red meats in the diet in moderation. The American Heart Association recommends limiting your red meat intake to 350 grams (or ~3/4 of a pound) or less per week.
As with any meat, nutritional content varies depending on the way the meat was produced (in other words, what the animal was fed), the cut of the meat, and the preparation method. I would advise:
Sticking to the leaner cuts. Try loin/loin chop, shank, and leg, as opposed to the fattier cuts like shoulder, breast, and ribs.
Be careful to trim off any skin or visible fat.
Try to prepare your lamb using healthier cooking methods, such as grilling or roasting to further minimize any added fat.
All things considered; lamb can certainly be part of a healthy diet if it is consumed in moderation.
Reference: https://www.heartfoundation.org.nz/wellbeing/healthy-eating/nutrition-facts
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.