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Posts tagged "conversations" (41)

What is the best nutritional advise for a female training for a half or full marathon? Thanks!

November 7, 2014, 6:18 pm DISCUSSIONS

Thanks for the question! My best advice to you is a few things: <p> 1. View Monday's article where I am quoted talking about protein supplements, specifically in female athletes. <p> 2. Drink tons of water.
3. Consume about 20-30g carbohydrate with protein before training and before the event, and 10-20g protein afterwards (can be found in certain granola bars for convenience). <p> 4. Contact our physical activity expert, Alex Wolz @ if you have add...

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How healthy are smoothies? I went out and bought myself a Nutribullet. The promise of healthy smoothies and the quick breakfasts lured me in. So this is my normal everyday smoothies: a good handful of spinach; some fruit that is in season ( apple, pear, etc), I toss in a banana, and maybe some berries. 3 tb of Greek yogurt, 2tb of peanut butter, and some ground flax seed. (The PB and yogurt help with protein -- I'm vegetarian). Is this a healthy habit or am I fooling myself? --- Chris

September 29, 2014, 7:39 pm DISCUSSIONS

Chris - Thank you for your question!Smoothies can be a great way to get in nutrition on-the-go. It's all about the device! The nutribullet, ninja, and vitamix are all great options. The goal with the device here is to preserve the beneficial natural fibers found in the fruits and vegetables you are pureeing. Now, let's talk ingredients. While peanut butter is a great option for protein (especially for vegetarians), it is also high in fat. If you are not trying to lose weight or are at a healthy...

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I have 2 questions: 1. Is sugar intake linked to cancer? 2. Does gluten cause inflammation in a person without gluten sensitivity- If so, is this linked to cancer?

August 14, 2014, 7:49 pm DISCUSSIONS

Thanks for your question - I think this speaks a lot to people who are very worried about “getting cancer” from something in the diet. As with most things, the research can vary place-to-place, food-to-food, etc.  One thing to keep in mind is that there are a variety of catalysts that lead to increased cancer risk. We know most of them (smoking, genetics, excessive alcohol intake, just to name a few), but it is very hard to discern foods - well, because we do not just eat ONE food o...

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Can you explain the benefits of eating yogurt in relation to probiotics, etc. Also, would you recommend eating Greek yogurt over regular yogurt?

July 27, 2014, 9:09 pm DISCUSSIONS

Great question! With all of the media hype surrounding yogurt, it is always good to go back to basics and remember what the true benefits of probiotics are in the first place.  We have established a symbiotic relationship with the bacteria in our gut since the beginning of human existence. Over time, we have evolved to be dependent on them, and them with us. Maintaining a healthy gut, as mentioned in the post found HERE, is key to feeling your best. Probiotics are beneficial bacterial microorga...

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What is the role of b vitamins in the body?

July 27, 2014, 7:46 pm DISCUSSIONS

Thanks for your question! While all B vitamins have their own unique functions in the body, B vitamins in general act as a coenzyme. Thiamin, Riboflavin, Niacin, Folate, Biotin, Pantothenic acid, B6, and B12 all act as part of coenzymes - which are small molecules that combine with an enzyme and activate it. Without a coenzyme, the enzyme is not able to do its job. Enzymes in the body help to affect absorption of key nutrients (including protein, fats, and carbohydrates), metabolism, and excr...

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is there a safe way to grill meats and reduce or avoid PAHs?

July 27, 2014, 7:05 pm DISCUSSIONS

Thanks for your great question!  Before we continue, let's discuss what PAHs are for the general audience. Polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when meat from muscle, including beef, pork, fish, and poultry, is cooked using high-temperature, direct-heat methods, such as grilling directly over an open flame. The formation of PAHs are influenced by the type of meat, the cooking time, the cooking temperature, and the cooking method. Exposure to PAHs can cause cancer in ...

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Can you discuss the differences between mindful eating and intuitive eating?

June 21, 2014, 3:42 pm DISCUSSIONS

Wow, what an interesting question. I have to say, when I started The-Sage, I never imagined the various types of questions I would get from visitors. But, I am glad you have come to the right place to have your inquiry addressed. So, here goes: While both are nutrition-related philosophies based around becoming more in tune with your body in order to achieve a positive relationship with food, there are some inherent differences between mindful and intuitive eating behaviors. Being mindful is de...

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Don't know if my previous question went through, if it did, please disregard this one. I know that I shouldn't be adding anymore sugar to my diet, but I love my coffee sweetened. I see some store products like Blue Agave, Stevia, and Monk Fruit in the store. Are any of these healthier than Sugar, or should I stick with my two packets of sugar?

June 19, 2014, 6:57 pm DISCUSSIONS

Greetings! Great question. I did not get a previous one, so thanks for resubmitting! Coffee is a way people can sneak in a lot of hidden calories without even counting them, especially when prepared at home (as opposed to a cafe or coffeehouse). With ½ & ½, cream, sugar, etc., one could really tally up the calories! So, if you think you are getting plenty of sugar and fat, this is a great place to start cutting/reducing these empty calories.  The moral of the sugar story is th...

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I was wondering what are the nutritional changes in the U.S. over time, and also are their any significant historical events in the fast food industry, or in society, that has had an impact on the industry of fast foods?

June 11, 2014, 4:12 pm DISCUSSIONS

Your question is a heavily loaded one and unfortunately there is no quick answer.There are some really great books out there that help explain this huge issue in our country. Check out the Literature section of for some recommendations. I recommend starting with “Food Politics” by Marion Nestle! There have been several nutritional changes in the United States that have impacted the fast food industry and society's relationship with food. In the aftermath of the Great...

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How is alcohol metabolized?

June 5, 2014, 7:23 pm DISCUSSIONS

Good Question! As we know, alcohol is an unknown substance by which our body begins to metabolize as soon as it is ingested. This means that your body preferentially metabolizes alcohol over anything else, including food. The thought that food will be digested first and thus, will allow you to “get less drunk” is a myth and really doesn't amount to much scientifically. When metabolism starts in the stomach, several actions involving enzymes located in the fluid within the cells (prim...

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Yes, about the 05/29/2014 thyroid cancer questions, you summed up the questions I have: "-My professional opinion on ThyCa’s low iodine recipes pre-RAI -Other dietary adjustments pre and post-thyroidectomy-Healthy BMI as it is associated with pre and post-thyroidectomy." Thanks for answering these three.

June 4, 2014, 1:18 pm DISCUSSIONS

Thank you for your question on! As a thyroid cancer survivor myself, I understand the complications associated with the low-iodine diet. As anyone who is going through RAI (radioactive iodine therapy) knows, a low iodine diet is essential to prevent iodine toxicity. After going through the recipes found on the Thyroid Cancer Survivor’s Website, I think they are terrific. Stressing fresh fruits and vegetables, while finding ways around preparing favorite dishes is important to mai...

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I seem to always get hungry at night when I'm watching tv. I'm trying to lose weight and do well all day. I drink my water and watch my portion but at night I need something to snack on. Home made French fries are my kryptonite. In order to stay away from my French fries I've been eating a small bowl of Sun flower seeds every night. I know it's not good to eat past 8 but is there something I can eat that's night going to make me feel like crap but will keep me busy for a while

May 29, 2014, 7:18 pm DISCUSSIONS

Thanks for your question! This is a common concern and one that should be addressed. Nighttime snacking is the downfall for most people. The reason it is considered unhealthy is because we usually go for sweets or carbohydrate-laden foods (such as French fries). These foods are usually used for energy throughout the day- but at night, we are moving less (and therefore use less energy), so they are stored as excess calories and can lead to weight gain. I do not believe “eating past 8&rdqu...

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How do you find the calorie count for a meal you make yourself.

May 29, 2014, 6:53 pm DISCUSSIONS

A few things come to mind when you start talking about calorie counting:
- Why do you want to count your calories? What is the end result or goal?
- How will it make you feel once you know the amount of calories in something? Most of the time, we want to know how many calories are in something in order to lose weight. Other times, we feel vindicated in eating things that are “less healthy” so long as they fit a required amount of calories we want in a day. Say...

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What are your thoughts on grains? Should we be eating more protein and less carbs? I understand that we need complex carbs, but I am curious to see what your thoughts are on this topic. Books like 'Grain Brain' are confusing to consumers because it's making grains to be the bad guy (of course because of GMO's and the like) and the general recommendation is to have whole grains. Should the general public be consuming fewer grains than what's recommended by the Academy of Nutrition and Dietetics.

May 20, 2014, 2:44 pm DISCUSSIONS

The topic of whether or not to eat grains is a great one to discuss in this type of forum If you read my previous post on “Going Gluten Free,” I do touch on this topic a bit. The mindset behind grain-based carbs is that they are unhealthy for you, should not be consumed because our ancestors did not, and they “make you fat.” Let's go through some of these misconceptions. Modern Wheat is the Problem - It's true that wheat is a relatively new plant. But it can be put it i...

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Are IgG tests accurate indicators of food intolerance, specifically gluten and casein?

May 18, 2014, 3:16 pm DISCUSSIONS

Good question! Thanks for asking. So, for those who don't know, IgG is the most important tailor-made antibody in the immune system's defense against invaders - including allergens. It remains long after the initial cause has been suppressed and attempts to prevent another “attack.” When someone is allergic to gluten, for instance, the body recognizes proteins from gluten to be foreign. The body then sends out antibodies, including IgG, to protect the body. With this said, IgG measu...

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What advice do you have for someone with Hashimoto's in terms of dietary changes?

May 15, 2014, 12:54 pm DISCUSSIONS

Thanks for asking! We love to help. If people do not know what Hashimoto's Disease is, it is a condition where the immune system attacks the thyroid gland, resulting in thyroid gland enlargement/inflammation and hypothyroidism. Because the thyroid is a “conductor,” of sorts, regarding metabolism, energy, body temperature, fertility, muscle strength, and energy - it is important to do what you can medically and nutritionally to get things under control. Without getting too deep into...

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Hi Mr. Cook It, I was wondering if you had a yummy recipe for spaghetti squash. Everyone I know makes it basically like baby food Thanks in advance!

January 29, 2014, 4:32 pm DISCUSSIONS

Howdy there! Spaghetti Squash is a great arsenal to the kitchen as it is more versatile than most think and it is a great carb-replacer! Check out the post in this week's Sage Feed tab about preparing this delicious vegetable! The link can be found below: Hope this helps! Happy Eating!

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what is gluten

October 1, 2013, 2:59 am DISCUSSIONS

Gluten is quite simply a protein found in wheat. It can helps give products made from it elasticity and the ability to rise. The final product usually results in a chewy texture.Gluten is in the news a lot because of it's relationship with celiac disease and gluten intolerances. You probably see a lot of foods in the grocery store marketing “gluten free” products. Even though these foods do not contain wheat, they may contain processed rice or potato starches, which are not more heal...

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what is white whole wheat flour?

October 1, 2013, 2:36 am DISCUSSIONS

Great question!This is a commonly confused topic that faces a lot of people who dare enter the newly re-advertised bread isle. Ever since the insurgence of whole grains, bread makers have taken it upon themselves to use as many similarly worded confusing jargon to sell their products. So, let's break this down the fun way… with bullets. - White flourThe refined portions of what is left of the grain once the germ and bran are removed AKA the endosperm. Some white flours have been b...

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If I eat fruit in the morning for breakfast, what else can I eat to feel more full?

July 29, 2013, 9:12 pm DISCUSSIONS

Thanks for your question! Fruit is a terrific breakfast idea, so good going! As for accompaniments, you can try several things, check these out: Protein Packed Banana, Pear or Apple + Peanut Butter + Greek Yogurt Fiber Rich Apple + Peanut Butter + Whole Grain Bread Omega 3 Rich Breakfast Fruit + Greek Yogurt + Chia Seeds or Flax Seeds (high in Omega 3 fatty acids) Very Berry Mixed Berries + Breakfast Cereal or Mixed Nuts + Milk Yogurt The Everyday Fr...

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Is Soy Milk good for you? Almond Milk?

June 21, 2013, 4:02 pm ARTICLES

Thanks for asking - this topic has been emerging quite a bit in the field of nutrition, especially as the term “GMO” becomes more mainstream. Let's talk quickly about the reasons people think soy milk is bad for them. It has GMOs. It contains strands of estrogen material that can cause breast cancer. It can also make men grow breasts. I have heard these two reasons the most from people, so let's address them. 1) The term “GMO” stands for genetically modified organ...

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Hey!! I am in need of the PERFECT Collard greens recipe! Do you have one for me?? Thanks, Desiree

May 7, 2013, 2:25 pm DISCUSSIONS

You came to the right place! Collards can be a bit tricky to cook, so I have some culinary and nutritional tips for you when making this super-healthy green!Here's a recipe I will be posting in a short while on the site: Preparation Time: approximately 10 minutes Cooking Time: approximately 2 hours Serving Size: ½ cup Ingredients 1 lg bunch collard greens 4 cups water + 2 TB salt ½ pound smoked turkey breast, cut into...

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Hi would you say that all of these would be healthy to eat while trying to loose weight??

January 9, 2013, 1:36 am DISCUSSIONS

Great question. This kind of digs into my philosophy on cooking after nutrition entered my life, but I won't bore you with that too much. I think eating healthfully is enjoying yourself always, and most of the time with fruits, vegetables, lean protein, and whole grains. Sometimes, though, I think it is NECESSARY to indulge in foods that may not be the healthiest, but that you enjoy. To directly answer your question, YES, I think that the recipes on the site are good for trying to live a health...

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Strange question, do you have any healthy casserole recipes or even slow cooker recipes. Now with the little guy its hard to cook the separate parts to meals. We love quinoa and I can't seem to come up with easy meal ideas. I want to be able to use whole grains, proteins and vegetables all together. I don't get a whole lot of time to do long recipes and preps anymore now that the baby is fully mobile. We want to start eating healthy now too to lower cholesterol etc. Thanks a million Zach!

January 9, 2013, 1:25 am DISCUSSIONS

I think a lot of people can relate to your question. Eating healthy and making preparation easy and/or something that can be done ahead of time can be difficult. I acknowledge your desire for whole grains, protein, and vegetables - I think it's great! It's common for a busy parents to want to choose convenience foods in an effort to same time, much less remember to include vegetables. There are four recipes on my site that I think would be great for you: - Garden Fresh Lasagna: http://the-sage.o...

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Does turkey really make you tired?

November 22, 2012, 3:53 pm DISCUSSIONS

I couldn't have thought of a better day to answer this question. Happy Thanksgiving!Let's review the common concept for a moment: people think the tryptophan in turkey makes people tired, especially on Thanksgiving (when so much is eaten). Is this true? Or a myth? The answer: MYTH. Here's why. Though tryptophan is present in turkey, it is in very low levels compared to other foods such as chicken or even cheese. But none of these really make you tired - have you ever found yourself REALLY exhaus...

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Are there any good foods/food type to reduce stress?

November 16, 2012, 1:52 am DISCUSSIONS

There is easily a lot of information you can Google Search to find a plethora of different foods that are “stress reducers.” Sure, there is some overlap, but there is a lot that is not. What does this mean? Everyone and their mentor has put out a list of foods THEY believe reduce stress for a variety of reasons that inevitable end up being for the same reasons. For this reason, there is a basic answer to this that literally seems too good to be true: Eat more plants and move. ...

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I got sick many years ago after eating a chicken with cumin dish. since then, I have not eaten anything with the cumin added to it. However, i would like to reintroduce myself to this spice. So, b/c there are various types of cumin, which of them is the least strong that you would suggest I use?

November 7, 2012, 7:14 pm DISCUSSIONS

Thanks for the question. I think the first thing to acknowledge is that this is clearly a mental association. There are several things that could have caused you to get sick (such as the chicken itself, shelf life, outside bacterial sources, etc), and I think it's important to recognize that before going forward. With that said, there are really two different types of cumin used in America - that is, unless you go to a specialty store that sells rarer types of cumin - black and white. White cum...

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Got my 25OH Vitamin D2, D3, and total checked the other day. The results are 0, 25, and 25 respectively. Total of 25 is listed as within normal limits for this lab, and the doc says I don't need to do anything, but I am reading other sources that say they like the total to be at least 50-80 (for instance, the Vitamin D Council suggests this). Suggestions?

October 1, 2012, 1:47 am DISCUSSIONS

Consider this: 25-hydroxy (OH) Vitamin D is the non-active form of vitamin D that we test. We test this because it is very difficult to test the active form, 1-25-hydroxy Vitamin D since this nutrient is so important and is used throughout the body. Since this is not the active form and the body WANTS to convert the 25-hydroxy to 1-25-hydroxy, it is likely your levels are higher than your test results. Secondly, it is also probable that the Vitamin D council would suggest higher minimum blood le...

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I finally have a question! Can you read the link I just sent to your Mr. Cook-It's FB page (the question wouldn't let me post the link here) and tell me what you have learned/what you know about fats/good fats/bad fats. Should we really use lard instead of vegetable oils?! Have we been misled?

September 18, 2012, 12:06 am DISCUSSIONS

DISCLOSURE: this inquiry came from a friend who is a practicing RN at one of the Top 10 hospitals in the USA. The link being discussed here is this: No reason to not put all the information out, right? Ok, so let's get to answering this question. This writer is basically a girl with a website about nutrition. You're thinking… like Mr. Cook-It, right? Well, sort of. The only difference bet...

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how do I stop consuming sugar?

August 30, 2012, 12:51 am DISCUSSIONS

So, a few questions arose when I read your question. The most glaring one is… why? Are you diabetic? Do you have some adverse effect to it? Do you think it's bad for you?In an effort to answer your question, I will respond assuming the latter of the three (if you are diabetic I will cover that in a Vlog soon but feel free to reply back). The thing is, you can't “stop consuming sugar.” Sugar is in everything, from starchy vegetables (potatoes, peas, corn) and fruits to grains a...

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do you have a recipe for lemon pepper chicken jerky?

August 9, 2012, 6:02 pm DISCUSSIONS

Firstly, let me say that I'm glad you are choosing chicken over beef jerky. This substantially cuts down cholesterol (especially if you use chicken breast) and fat. Jerky is a shelf stable snack that is great for the road, as well. High sodium is the only issue here nutritionally (which helps to make it shelf stable), but if you don't eat this all the time (or don't have high blood pressure) I wouldn't worry.Lets talk about dehydrating chicken. Because of salmonella risk (which is more likely th...

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I see a bunch of people going crazy over Herbalife. What's up with it?

July 30, 2012, 3:16 am DISCUSSIONS

Herbalife, like so many other supplement manufacturers out there, is a company that relies on nutritional claims, testimonials, and embellished science lingo in order to sell their product. Sometimes these products can be beneficial for you, but sometimes not. In the case of Herbalife, their main set of products [the Core Products] is their 1-2-3 system. This system is basically three steps: 1: a vitamin packed protein shake 2: a multivitamin 3: a pill that claims to allow more nutrients into ...

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I have a rare autoimmune/muscle inflammatory disease called dermatomyositis. I have two questions related to this: 1. Are there foods that naturally help with inflammation due to autoimmune issues? and 2. What types of food would you recommend to people who take prednisone long-term (which causes an insatiable appetite and uncontrollable weight gain)?

July 17, 2012, 2:45 am DISCUSSIONS

I'm sure you know this, but as for other folks out there, I'll explain your condition briefly. Dermatomyositis is a muscle disease that can be genetic or caused from a viral infection (some studies have suggested) resulting in extreme weakness, especially in the arms and legs, rash, shortness of breath, inflammation (and thusly pain), and difficulty swallowing.So, the first there here to be concerned with is - do you have difficulty swallowing? Does this affect your diet? If so, well maybe puree...

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how much sugar should i eat daily

July 17, 2012, 12:26 am DISCUSSIONS

Well this, though it seems simple, quite a loaded question. The simple answer to this is…. none. Truthfully, it's generally hard to say because sugar intake is conducive to blood sugar levels, diabetic state, weight, risk for diabetes/family history, etc… Any of these conditions and risk factors have their own set of specific recommendations, so I recommend consulting your physician if you do fit into any of these categories. You don't NEED added sugar in your diet. The trick is, t...

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I get frequent headaches and I'm worried about the potential effects of taking OTC pain relievers too often -- are there any particular foods that I could add to my diet to help prevent or alleviate headaches?

July 10, 2012, 2:03 am DISCUSSIONS

Chronic headaches (and migraines) are common in people, though the triggers for such are varied. I understand your concern for OTC pain relievers - most of them either have long term effects on the kidneys or liver. Though I do not know the exact reason for your headaches, finding out the trigger will be key to helping you prevent the occurrence (though expect to have one every once in a while). Below are a list of triggers - if you have the time, choose one and eliminate others in the meantime ...

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Question: I want to do a detox. Any suggestions?

July 8, 2012, 8:04 pm DISCUSSIONS

I must say, “detoxes” dont REALLY exist biologically. There are, however, a lot of people and “research” that support it, but it's mostly all bologna. The reason for this is- your body detoxes itself throughout the day. The liver is the organ that does that; the kidneys provide a secondary mechanism for filtration. Any “weight” lost will therefore not be fat, it will either be water or lean muscle mass, both of which you need. As you may already know, it's ha...

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are egg whites healthy?

June 19, 2012, 11:54 pm DISCUSSIONS

In a matter of speaking, yes. However, it is best to note that eggs in general are healthy for you; the USDA currently recommends no more than 7 eggs per week. Although this recommendation changes (usually when the dietary recommendations change every 5 years), the general rule of thumb is that eggs arent as bad for you as was once speculated. This comes from the rich sources of vitamin A, potassium, vitamin E, folate, iron, and selenium, just to name a few. The yolk contains a lot of these nut...

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Question: If your talking about portion control does that still mean you can eat as much fruit and veggies that you want or do you limit them as well?

June 1, 2012, 4:00 am DISCUSSIONS

In a word: yes.I consider fruits and veggies “unlimited foods”. I would say to watch the amount of sugar in fruits, but generally there is no harm in having an abundant mixture of both. Remember potatoes and corn are starchy so limit those (because they are not true vegetables, and are no different than eating a plate full of rice) and concentrate on ones with added benefits like the “good fat” in avocados (a great mayo replacer!), lycopene in tomatoes, and the antioxida...

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Question: is frozen yogurt a bad meal?

May 25, 2012, 4:19 am DISCUSSIONS

Answer: While yogurt itself has probiotics which has been seen to benefit gut function, frozen yogurt is basically ice cream. Yogurt in its standard form (think Chobani or Dannon brands) is a dairy product using milk (skim, 2%, or whole) that is cultured using “healthy” bacteria, usually acidophilus and bifidus, just to name a few. The sweetness can range amongst the variety of products, but can be as low as 7g per serving and as high as 23g or even more. When choosing yogurt, though...

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Should I take CoQ10 supplements?

May 24, 2012, 5:28 pm DISCUSSIONS

The short answer to this is: most likely not. The reason industry is marketing this product is because of its use in the basic functioning of cells and ability to deliver energy from folate and niacin (some of the vitamins you need) to form usable energy called ATP. However, your body uses and recycles CoQ10 automatically, so taking a supplement is unnecessary. Claims will include faster mobilization of fats and sugars into energy, as well as preventing cell damage. So, these claims are somew...

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I have Type V Glycogen Storage Disorder. Also known as McArdles Disease. What fruits or vegetables have the right sugars I need to maintain a normal rate of energy for exercising?

February 11, 2012, 10:06 pm DISCUSSIONS

Type V Glycogen Storage Disorder (T5GSD) is one of the trickiest ones because it has very little confirmed treatments, especially nutritionally. Following a strict dietary regiment may reduce liver size and prevent hypoglycemia - this means eating more often throughout the day (in the form of small frequent meals) and eating similar amounts at the same time everyday. Because exercising can prove to be rather difficult in people suffering from this condition, ingesting sucrose immediately befo...

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