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- My sister and I currently go to work out 4 days a week and sometimes go twice in a day. But, she and I are totally clear on how to eat healthy on campus. With that being said, how much would it cost for you to do a meal plan catered to each of us? - November/18/2011
There is no cost for this service for students and WKU staff. To make an appointment with me, email me at email@example.com. I am scheduling appointments on Mondays from 8 AM through 4PM, and Tuesday and Thursday from 2 through 4 PM. I have nothing available at this time until after the Thanksgiving break. I am looking forward to hearing from you.
Sharon Barron, RD
- How many fruit and vegetables should I eat per day - October/28/2011
You need 2 - 4 cups of vegetables per day, and 1.5 to 2.5 cups of fruits per day, depending upon your calorie needs. Check out www.choosemyplate.gov to find your personal requirements.
- What are some of the most healthy foods i can eat? - October/25/2011
Most of us do not get enough fruits and vegetables, and that would be a good place to start. We also need to be eating more grains, but you should try to have mostly whole grains such as whole wheat bread and brown rice. If you want more information on this topic, check out www.myplate.gov.
- it seems that when I really start to exercise and specifically when I incorporate weight training, Iam hungry all the time..So I eat a lot more and I gain weight and its not the good kind.. its just fat. Iam not overweight, but it seems that whatever benefit I gain from exercising, at least as it relates to weight,is eliminated. Any advice? - September/29/2011
As you continue your weight training you are increasing your muscle mass. Muscle mass weighs more that fat and increases your metabolic rate. An increased metabolic rate means you will burn more calories just to maintain your body weight. Thus, you will want to eat more.
The trick is to consistently eat a well balanced diet containing adequate carbs, protein, and fat. The carbs provide energy to your muscles, the protein will contribute to building the muscle mass, and the fat will contribute to energy for weight maintenance and essential fatty acids. Water is also important.
After a workout your glucose stores are low and you feel hungry. You should eat carbs to replace used glycogen along with some protein to repair muscle. Eating a peanut butter sandwich or a bowl of cereal with milk shortly after exercise would be all you would need to accomplish this. You could be overeating in response to your hunger or waiting too long after exercise. Try to have this small snack shortly after your exercise, and then eat again in two hours.
- If I wanted to gradually stop drinking coffee, what steps would you reccommend? - September/09/2011
For most healthy adults, moderate amounts of caffeine — 200 to 300 milligrams a day, or about two to three cups of coffee — pose no physical problems.
In order to cut back on caffeine/coffee consumption there are many ways. I will cover caffeine in general instead of strictly coffee.
- Mix half regular with half decaffeinated coffee or tea.
- Drink decaffeinated coffee or tea.
- Steep tea for a shorter time. A one-minute steep can contain just half the caffeine of a three-minute brew.
- Keep a cup of water alongside your caffeinated beverage and alternate sips to prevent mindless caffeine drinking.
- Check the label of your favorite soft drink to see if it includes caffeine and, if so, opt for a caffeine-free option.
- Also check the label of your over-the-counter medication, as some contain as much caffeine as one or two cups of coffee in just one dose.
Taken from eatright.org
- What time do you meet with clients? - August/16/2011
I can meet with clients at anytime throughout the day monday-friday. It can be from early morning to early evening. Preferably nothing after 8pm.
Also available on the weekends if necessary. The best way to schedule an appt with me is by using my nutritionnow email.
The address is firstname.lastname@example.org
- What is the best artificial sweetner to use? - August/11/2011
The most thoroughly tested and most recommended sugar substitute is aspartame. This sweetener is not stable at high temperatures however, so does not do well in baking. Also, because it is made from two amino acids, one being phenylalanine, persons with the genetic disorder phenylketonuria, should not use this product.
There are a variety of other sweeteners that are equally fine that are stable at high temperature. These include saccharin (Sweet'N Low), Acesulfame-K (sunette), Sucralose (Splenda), Rebaudioside A (Tryvuam OyreVua, Sun Crystals), and Neotame (also made from the same two amino acids as Aspartame, but is safe for those with shenylketonuria as the body cannot break them apart and is totally excreted.
Keep in mind that all sugar substitutes must be approved by the FDA and deemed safe for consumption before they are allowed in food products sold in the U.S. Personally, I like Splenda. Mainly because it is manufactured so that it measures just like sugar. I can use it in all foods, and can use it in baking.
The bottom line: use what you like best. Everyone has their own preferences.
- what foods boost your metabolism? - March/29/2011
There are no foods that you can eat that will increase your metabolism. It is true that protein takes more energy to digest than fats and carbs, but the effect on your metabolism is insignificant. The way to increase your metabolism is by increasing your lean body mass (muscle, bones). Exercise is the key. Malnutrition will decrease your metabolism, so be sure you are eating a healthy diet, high in fruits and veggies and low in fat. If you would like to discuss your diet, email nutritionnow@WKU.edu to make an appointment.
- Is it healthy to eat small snacks during the day and only have one full meal? Could eating like that help with weight loss? - February/23/2011
- According to the American Dietetic Association: A common myth is that snacks ruin a healthful diet. In fact, eating small, frequent meals is a good way to help you control weight and keep food cravings under control. Healthy snacking can help keep you energized all day. The key to healthy snacking is in the foods you choose, the size of your portions, how frequently you snack and the total amount of calories you consume.
- I am a size 12 right now and I would like to get to a size 10. I have been working out for at least an hour for 3-5 days per week. It doesn't seem like I'm losing any weight, can you help me by telling me some foods that might be better for me to eat? Thanks - February/17/2011
As far as healthy foods to eat on campus, here are some pointers: -Choose grilled meat over fried meat in places like Chick-fil-A (Chargrilled Chicken Sandwich available upon request) -Fill up on fruits and vegetables- these will give you more fiber, making you feel fuller without excessive calories -Choose whole grain breads, pastas, cereals, etc. when possible -If you're eating in Fresh Food Company, load up on veggies at the salad bar and go easy on creamy dressings, cheese, bacon, and croutons -Eat breakfast! Breakfast helps kickstart your metabolism for the day and keeps you from overeating later when you are starving -Don't go more than 3-4 hours without eating a healthy snack; again, this keeps you from overeating when you finally eat something after being hungry for a while -Limit your intake of high calorie, high fat foods like pizza, french fries, desserts, etc. -Watch your beverage choices---calories can add up fast if you're drinking sodas or other sugary drinks These are some general pointers. If you are interested in a more detailed meal plan, please contact us at email@example.com to set up an individual appointment with a registered dietitian.
- I am not very good to my body, in terms of eating right. What is a good way to get toned up and eat healthy at the same time? - October/13/2010
- Hi, Jenna. I would love to meet with you to discuss your current eating habits and ways we can gradually make some healthier improvements. In general, it is very important to eat a varied diet with plenty of fruits and vegetables, adequate low fat dairy choices to meet calcium and vitamin D needs, whole grains for fiber, B vitamins and other nutrients, and low fat meats/meat alternatives for protein and iron. MyPyramid.gov is a great resource. You can plug in your age, weight, height, and activity level. The site will show you exactly how many servings from each of these food groups you should include each day. As far as physical activity, you should include a minimum of 30 minutes of some form of exercise each day. There are many options at Preston Health and Fitness center. You may consider meeting with a personal trainer to create an exercise regimen that will best fit your needs. If you would like to schedule a one-on-one nutrition counseling appointment with me, just email me at firstname.lastname@example.org. Thanks for your question!
- Should men take multivitamins? I have heard that they are bad for you. What is your advice? Thanks. - September/15/2010
- Great question! The first thing I would recommend is to speak with your physician and pharmacist. If you have a specific health condition you may require some supplementation but again talk to your doctor. Most people don't need a multivitamin if they are eating a well balanced diet. For most of us that isn't the case so that is where I come in. We can set-up an appointment to meet face to face and talk about a healthy meal plan. This is a free service provided by dining services. You can email me at email@example.com for more information.
- Does it cost anything to meet with you or any of the dieticians here on campus to get a dietary/ nutritional/ fitness/ weight loss plan together? - September/15/2010
- Thanks for the question! Nutrition counseling services are provided by WKU Dining Services and it is free to all students. If you are interested in setting up an appointment you can email me at firstname.lastname@example.org Hope to hear form you.