Q: I have been seeing a lot of stuff recently about eating a high protein diet for weight loss. Is this a new fad or a good idea? If it is a good idea, what is a good protein target to aim for?
A: Definitely a good idea to meet your protein goals daily. Consuming enough protein is needed to preserve muscle mass and strength as we age. I would also advise that a higher protein diet revs up metabolism and can help aid in weight loss. Protein takes more energy to digest than refined carbohydrates and provides more satiety (fullness). Amino acids stimulate the release of certain hormones that activate the satiety center in the brain. Protein helps keep ghrelin (a hunger hormone) in check; therefore, making it a crucial macronutrient that should be included in every meal and snack.
Ideally, you’re consuming 0.8 grams per pound of body weight. Another way to think about it is aiming for 20-30 grams of protein per meal plus protein rich snacks.
Q: How can I combat weight gain related to HRT during perimenopause?
A: HRT is not something I’m well versed in, but regardless my answer would be the same. As we age we can’t get away with things we did in our younger years. Make sure you’re getting enough sleep and quality sleep (deep sleep) which can be more challenging in perimenopause. Strength training is crucial for many things as we age, but can improve body composition. Ideally, 3-5 x week and lifting heavy weights (hypertrophy training). Lastly, diet obviously plays a significant role. Making sure you’re eating a balanced diet and prioritizing protein with each meal and snack and not eating over your individual caloric needs.
Q: Do you recommend any different supplements /foods to combat winter sickness?
A: I have written a few post on immunity that still hold true. Eating For Immunity and Tips to Boost Your Immune System and Steps to Build Your Child’s Immune System
Q: What are all the different “zones” of cardio and which are best?
A: Zone 1 is about 50-60% max heart rate and usually your warm up or cooldown or recovery effort. Zone 2 is 60-70% max heart rate and is a fat burning zone- something you could do for a long period of time like walking. Zone 3 is 70-80% max heart rate likely where you’re at in a lot of bootcamp like classes that last 45-60 minutes and more cardio and endurance training zone . Zone 4 is 80-90% max heart rate and here you’re improving V02 max and anaerobic threshold. Zone 5 is 100% max heart rate has similar benefits to zone 4, but since you’re at 100% you shouldn’t do it for as long of periods (20-30 seconds at a time). Zone 5 cardio helps improve the efficiency of fast-twitch muscle fibers for muscle power and sprinting.
Zone 2 is ideal for fat loss and 150 minutes a week is recommended, but the more the better. Zone 4 and 5 are great to add into your routine to improve V02 max which is your cardiovascular fitness and an indicator of your overall cardiovascular health. Very important number 😉
Q: If I struggle to get greens in my diet is a green powder supplement a good idea?
A: Eh green powders are not my favorite and I have personally stopped taking them. Sure they offer some micronutrients, but lack so many of the benefits; like fiber, of eating the whole food. While I don’t think it’s going to hurt you and could offer some benefits, I would really encourage you to strategize how to get 1-2 servings of greens in your diet. You could throw frozen spinach into a smoothie, pack a veggie snack tray to bring to work, or add a bagged salad to your dinner.
Q: What are “resistant starches” I’m seeing people post about. Another fad?
A: Resistant starches are and starches like potatoes, rice, oats, pasta that have been cooked and then cooled down. When they cool is changes their structure and they become more resistant to digestion. Meaning come of the carbohydrate in the food turns into fiber which results in lower blood glucose response and potentially some digestion and gut health benefits.
What other questions do you have for me ;). Drop them in the comments for next time!
xx, A
