There are so many nutrition questions that come up on the regular – all about eating healthy and living well. What’s best, how much, how little, and what kind? Food trends (as with all trends) are always changing! However, there are questions that I’m often asked that I’m hoping can help you on your path to great health, so read on for the top 5 I’ve received from you lately.
Question #1: I’m looking for a product that would be a meal replacement for lunch – I’m usually starving at this time, even though I have a granola bar around 10am. I get home around 6pm and am trying to limit calorie intake until dinner. Would a product like a meal replacement bar be a good fit for lunch?
You’re better off focusing on eating clean organic whole foods – something like a big salad with hard boiled eggs, avocado, chicken, salmon or beans would be great for lunch!
However, if your challenge is time and because you’re on the go, a good bar I would recommend that’s more stabilizing and doesn’t have any sugar grains would be Julian Bakery PEGAN Bars or their “Thin” Bars. They are nutrient dense, filling and will tide you over for hours. I love these, and they are also in my Get Nourished Box!
Question #2: My husband and I both have autoimmune diseases and want to keep inflammation as low as possible. Can you please recommend foods that are anti-inflammatory, as well as any supplements?
The best foods you can eat are loads of veggies, mainly things like leafy greens, root vegetables and other colourful veggies such as radishes, carrots, cucumber, etc. I would most definitely avoid the nightshades (potatoes, tomatoes, peppers and eggplant) as they can promote inflammation.
I would also aim to include lots of garlic, turmeric and ginger in your diet as these are ideal to help lower inflammation. In addition, I would recommend adding in some type of greens powder to your water to sip on during the day.
Question #3: What are your thoughts on multivitamins? I usually just take vitamins C and D throughout the winter; however, I wanted to add something more to try to avoid catching a cold or flu. Unfortunately, I ended up getting a bad cold anyways. Does a multi even work? Which would you recommend? Should I be adding any other supplements to my diet?
Questions about multi’s are always popular! Truly, it depends on what depletions you have in your body – you can find this out by going to see a functional nutritionist or naturopath. That way, you’ll know how to micro-dose.
However for the sake of insurance, taking a multi like Garden of Life MyKind Organics Multi or New Chapter Every Woman Multi is ideal. So you really can’t lose! Upping your C and D this time of year is also a good idea, so keep that up!
Other than that, just focus on a clean diet with lots of colourful veggies, root veggies, ginger, garlic and turmeric.
Question #4: I am 24 weeks pregnant and want to add protein to my diet. I crave sugar most of the time and my regular diet is poor in meat. I add nut butters and hemp seeds to my smoothies, but I wonder if a protein powder would be more effective (and also potentially bring in more veggies) – would you recommend Vega? Would this be okay to have in addition to my prenatal vitamins?
You could definitely add a powder like Vega Protein & Greens. Personally, I would be more of a fan of opting for a protein like Julian’s Bakery Pumpkin Seed Protein as I find it a bit more nutrient dense – and that way, you can add in your own fruits and veggies from fresh sources!
Another option is to use Collagen Protein from Bulletproof. Especially since you are pregnant, this would be such a healthy form of protein for your growing baby. The others sources you mentioned – nuts and seeds – are also great to keep on rotation, as well as eggs if possible.
It would be okay in addition to your prenatal for sure – however as mentioned, I would rather see you use real fruits and veggies in your smoothies as opposed to an all-in-one protein.
Question #5: What’s the difference between a prebiotic and a probiotic, and what quantity should I take to start?
Prebiotics are foods that help to feed your gut bacteria. You can get these through your diet, and essentially you are feeding your probiotics. Foods that are of this nature are Jerusalem artichoke, asparagus, dandelion greens, garlic, leeks, and onions. I would suggest to just up your dose of these on a regular basis and you should be set.
As for probiotics – you can get these through supplements and food. I would recommend starting with a probiotic supplement with a strain between 4-10 billion. This will help to provide your gut with beneficial bacteria to aid in having a healthy digestive system. You can also add fermented foods to your diet such as sauerkraut, kombucha, miso, tempeh, etc. – these are wonderful to include in your diet on a regular basis. A little bit of fermented foods goes a long way!
Simply said, Marni Wasserman’s life is rooted in healthy living. She is not only a nutritionist and chef, but also the co-host of The Ultimate Health Podcast and author of Fermenting for Dummies and Plant-Based Diet For Dummies. Marni uses passion and experience to educate individuals on how to adopt a realistic real food diet and a balanced wholesome lifestyle through simple strategies. Learn more at https://marniwasserman.com
Subscribe to her weekly show the @ultimatehealthpodcast. This is where Marni and Dr. Jesse do weekly shows with guest experts from all over the world. Their mission is to take your health to the next level. Listen today at http://ultimatehealthpodcast.com