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 here and check our next newsletter for your answer.
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We could all benefit from eating more “anti-inflammatory foods,” while lessening our reliance on “pro-inflammatory” foods to help our bodies feel better and to reduce our risk for many chronic diseases such as cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s disease.
In general, whole/fresh foods tend to be the best for fighting inflammation while highly processed foods tend to promote inflammation.
Recommended food choices:
Colorful fruits and vegetables: berries, tomatoes, leafy greens
Herbs and spices: ginger, turmeric
Healthy fats: nuts, seeds, extra virgin olive oil, fatty fish
Whole grains
Green tea and coffee
Recommended foods to limit:
Processed meats: cold cuts & hot dogs
Red meats: beef
Refined grain products: white bread, pastries
Added sugars: soda, sugar-sweetened beverages, candy
Deep fat fried foods
High sodium foods
Excess alcohol
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Dietary modifications for GERD can vary from person to person depending on your tolerance.
In general, it is recommended to limit or avoid:
Fried and fatty foods, such as deep-fried foods, pastries, fatty meats, nuts, nut butters, full-fat dairy products.
Caffeinated beverages, such as tea, coffee, colas, energy drinks.
Carbonated beverages
Mint
Chocolate
Pepper
Onions
Limit any acidic foods that cause you symptoms as well. This may be some of the more acidic fruits and veggies, such as citrus fruits/juices and tomato products.
Other tips include:
Eat small but more frequent meals throughout your day.
Avoid lying down right after eating. Give yourself a few hours between dinner and bedtime.
Avoid vigorous exercise just after eating.
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I’m not sure I’m the expert here, but fresh fruits, as well as yogurt and green tea may help to promote more neutral sweat odors.
A few foods that can negatively impact your body odor include sulfuric vegetables (onions, garlic, cabbage, broccoli, cauliflower) and red meats. Some spices, MSG, caffeine, and alcohol may also affect how much you sweat and the odors that come with it.
Other lifestyle tips to try:
Stay adequately hydrated.
Use antibacterial soap when bathing.
Wear loose-fitting clothing made of cotton or moisture-wicking materials when exercising.
If you’ve already tried these suggestions, I recommend discussing with your primary care provider or dermatologist.
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Menopause can cause a number of hormone-related bodily changes. Some of these common, but less than desirable changes, include weight gain and increased abdominal adiposity, aka “belly fat.”
To combat this weight gain, I recommend sticking to a healthy eating plan and staying physically active. Our bodies need fewer calories as we age, so we may need to cut back on how much we are eating. When trying to reduce your caloric intake, focus on nutrient-rich foods such as fruits, veggies, whole grains, lean proteins, and healthy fats while limiting low nutritional foods such as sweets, refined grains, and alcohol. If you’re already following a healthy diet, it may simply mean eating smaller portions.
Our bodies also lose lean body mass (i.e., muscle and bone mass) as we get older. Focus on maintaining a healthy metabolism by increasing your daily activity and building your muscle mass. This means incorporating enough protein in your diet (20-30 grams of protein PER MEAL for most women) and participating in regular exercise to include aerobic activity and resistance/strength training.
Other tips for managing abdominal weight gain include getting enough sleep and managing your stress appropriately.
Lastly, I often feel the need to remind many of my post-menopausal clients that the goal is to maintain health and functional ability as we age. It is not realistic to think our bodies will weigh the same, or look the same, as they did in our 20’s, 30’s, or 40’s. As long as we’re living our healthiest lives, we may just need to learn to get comfortable in our ever-changing aging bodies.
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After chatting with Chef Tim and dietitian Kayla, I think TVP (textured vegetable protein) can be swapped for frozen and then crumbled tofu if you’re aiming to keep it plant based. You could certainly try smashed garbanzo beans or even lentils, though these may add a bit more flavor than desired. If you have no need to keep it 100% plant-based, go ahead and use the more traditional ground chicken or pork in place of the TVP.
The added sugar is an important ingredient to balance out the acid and the salt in this dish, but you could certainly try coconut sugar, agave, or any of the more neutrally flavored sugars substitutes (in the appropriate ratios of course).
The Larb Salad recipe can be found here!
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Great question. Though fruits and veggies are great foods to regularly include in your diet, we need to be thoughtful of pairing them with a little something to promote better sticking power.
This is where a healthy fat and/or protein will come in handy as these foods digest more slowly from the GI tract: helping your meal or snack be more satisfying and keeping blood sugar levels steady.
Protein options could include:
Lean meats, poultry, fish
Eggs
Dairy, such as Greek yogurt, cottage cheese, cheese
Beans, lentils, including tofu, hummus
Nuts, seeds, nut butters
Fat options could include:
Nuts, seeds, nut butters
Avocado
Cheese
Olive oil
And lastly, avoid going too long between feedings. Follow your hunger cues and try to eat a meal every 4-5 hours, adding healthy snacks between as needed.
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Yes, you can still consume modest amounts of alcohol if you have high cholesterol, high triglycerides, and/or high blood pressure. The recommendation is to limit alcoholic beverages to 1-2 servings per day for men or 0-1 servings per day for women. In this case, one serving equals 12 oz of beer, 5 oz of wine, or 1.5 oz spirits. Drinking above these amounts contributes to elevated triglycerides, higher blood pressure, increased inflammation, and more.
Excessive alcohol intake can also contribute to overconsumption of calories, which can lead to weight gain, especially around the midsection. When choosing what to drink, I recommend avoiding high calorie add-ins such as colas, sugary juices, and creamy/fatty mixers to keep the caloric impact of your alcoholic beverages more reasonable.
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.
