Lots of you were anxious for my review of Skinny Bang Bang Shrimp (my attempt is pictured above). I have decided not to blog about the recipe simply because it wasn’t a meal I’d make again. It was okay – a pain to make and really busy flavors. I know it’s a popular dish and others may love it, however!
Now, on to the RD Q&A…
Daniela from Austria: I understand I have to “refuel” after a sweat session and I usually do so, when I work out in the morning. But I do a lot of my workouts later in the evening (when the kids are in bed) and I struggle with the whole refueling-thing when I hop off the treadmill at 9:00 p.m. or later. Is it necessary to refuel when I go to bed an hour after my workout? What should I eat? Is a smoothie (milk, banana, peanut butter) the right thing? Or should I have some chocolate milk? I do not work out to lose weight (although 2-3 kg would be nice) but to keep strong and healthy. Is it better to skip the post-workout meal?
Prevention RD: Great question! And on a side note, I aspire to be that woman with enough energy to hop on the treadmill after my future kiddo is in bed. You rock 🙂 My question in order to answer your question would be what does your workout consist of — length and duration? For most moderate exercise for 30-45 minutes, a small snack afterwards wouldn’t be a bad idea — something with carbohydrate (20-30ish grams should do) with some protein (1 ounce equivalent, or about 7 grams). For those seeking weight management, it’s especially important to not over-do refueling as it can quickly negate the positive benefits of exercise…namely, calorie balance. A smoothie of 1 cup milk, 1 banana, and 1 tablespoon of peanut butter will quickly tally up 350+ calories and I’d say that’s on the heavy side for a snack (this, of course, is highly dependent upon the intensity and duration of the workout, a person’s goals, and their body mass). Some snack options that might be closer to the 150-200 calorie range might include a banana with peanut butter, 1/2 cup cottage cheese with fruit, 4-6 crackers with cheese or peanut butter, or 1/3 cup trail mix. I hope this helps some — if you let me know specifics on your workout routine and your body mass, I can tailor this much more for ya! 🙂
Anna: I would LOVE to be a RD but I looked at all of the classes I would have to take and saw organic chemistry and all of those hard classes that I would have to take! Did you think the schooling for dietetics was difficult and required a lot of studying? Also are internships easier to get since I live in Illinois?
Prevention RD: Oh, Anna…dietetics is no walk in the park. At least it wasn’t for me. My friend who’s a nurse said to me recently, “I think RD’s look at labs more than nurses!” Who knows, but I know we look at them a lot. Meds and all that other medical gobbly goop, too. Chemistry almost did me in during college, no lie. Now, I kind of like it 😉 It’s a very intense field, but…very fulfilling. And competitive. As for Illinois, I’m not sure how it ranks among other states, but nationwide, the internship match rate is a pathetic 50%. It’s not that there aren’t a ton of amazing, worthy, and qualified students…there just simply aren’t enough internship positions to accommodate all of the graduating RD’s-to-be. That said, it’s worth the fight to be in the 50% who do get matched. And you can always apply more than once. If being an RD is what you really want to do, DO IT! RD’s and RD’s-to-be, please weigh in here for Anna for added advice! Best wishes, m’dear!
Suzette: I have a green smoothie almost every day, and I use spinach one week and kale the next. My other ingredients pretty much stay the same: banana, strawberries, chia seeds and Greek yogurt. Is it bad to eat the same fruits every day? I almost always have blueberries on my cereal in the mornings too. These are my favorites and I tend to stick with them. I eat a variety of veggies at dinner time, and have an apple for a snack many days. I have really worked on eating more fruits and veggies in the past year and have lost 45 pounds. I feel great but lately I have been wondering…can you get strawberry poisoning?
Prevention RD: Hi Suzette! Great question and CONGRATS on your weight loss, that’s amazing! You certainly cannot get strawberry poisoning (phew, right!?)…but variety is the spice of life. That said, between you greens (spinach or kale), strawberries, and banana, you’re covering major micronutrients (iron, vitamin C, and potassium for sure). I love the protein from the Greek yogurt (active cultures, too!), as well as the omega 3-rich chia seeds. It’s really a nice balance, and if you like it, and you’re getting various fruits and veggies in elsewhere…keep on keeping on, I say 🙂 We all gravitate towards certain fruits and vegetables, whether it be cost or convenience or personal preference, but your variety sounds very sufficient. A very general rule of thumb with fruits and veggies is to try to “eat the rainbow” — strawberries are red, orange is missing (perhaps), bananas are yellow/white, kale/spinach is green, blueberries are blue/purple…it’s a good mix, really! I hope that helps some 🙂
Bianca: We’ve switched to soy milk (we drink the vanilla flavored, light). Does it have the same benefits as milk, since it has added calcium (it says 50% more calcium than milk).
Prevention RD: Calcium-wise, you’re probably good (however, here’s an interesting journal article to read on fortification and absorption), but it’s important to understand the role of fortification in getting all that calcium into the soy milk. Much more so than the calcium situation in sweetened (“light”) soy milk is the presence of added sugars. Cane sugar (and Reb A from stevia) is added to sweeten up the milk product leading to 5 grams of sugar (5 of the 7 grams of total carbohydrate come from the added sugar, in fact). For this reason, I’m a huge proponent of unsweetened milk substitutes — have you tried unsweetened vanilla almond milk? So yum! I hope this helps some!
Julie: Is nitrate-free lunch meat like ham and turkey so bad? Thanks.
Prevention RD: In *my* opinion? Absolutely not so bad at all (Is this my Subway pregnancy craving speaking? Kidding, kidding). Pay attention to the sodium content as that tends to be where luncheon meats lose a lot of their nutritional tout. And of course, try to stick with the leaner options, like turkey, roast beef, and chicken. 🙂 Good question, Julie – thanks!
Anonymous: Before I ask my question, I’ll tell you the story behind it. When I was 12 years old I was very overweight. I weighed 198 pounds… and something clicked in me to change my lifestyle. I lost 74 pounds from then till I was at the age of 15. The way I lost it was in a healthy way, I changed what I ate, portion size, and I started to exercise. I am now 17 and the career I plan to pursue is being a Registered Dietician to help others go through what I did. It was a struggle, but it made me who I am today. I stand by living healthy and by the motto of “everything in moderation”. It’s my passion. Obviously I lost the weight at a time my body was growing. So, I lost a lot of weight in my chest area. I am insecure off how small my chest is now. I wanted to change that in a healthy way though. Is there any foods or something I could do to increase the size of them?
Prevention RD: Oh don’t I wish! I’ve been small-chested my whole life and that has fluctuated along with my weight. As I lose weight, my chest is always the first thing to go. Just like “spot reducing” is difficult (perhaps impossible), so is increasing breast size through diet. 🙂 (P.S. If you Google and read otherwise…it’s all myth!!). I’m sorry! Just know you’re not alone 🙂
Linda: My husband has been put on a low salt diet. I have never cooked with added salt as he’s had high blood pressure all his life. But I realize how salt “sneaks” in my favorite recipes with canned cream soups for gravies. This is a recipe for a homemade cream soup mix- but it still has 715mg of salt. How can I lower the salt content? I would appreciate any home made mixes for those recipes that sneak salt into them. This is a Taste of Home recipe for home made cream soup mix: 2 cups nonfat dry milk powder, 1/2 cup plus 2 tablespoons cornstarch, 1/2 cup mashed potato flakes, 1/4 cup chicken bouillon granules, 2 teaspoons dried parsley flakes, 2 teaspoons dried minced onion, 1 teaspoon dried celery flakes, 1 teaspoon dried minced garlic, 1 teaspoon onion powder, 1/2 teaspoon dried marjoram, 1/4 teaspoon garlic powder, and 1/8 teaspoon white pepper.
Prevention RD: Hi Linda! Salt is such a tricky feller. Personally, I’d struggle most with a low salt diet…I’ll be real upfront about that one! Assuming the mashed potato flakes are plain, the sodium in this recipe is from the bouillon (over 13,000 milligrams of sodium in that 1/4 cup!!) and the powdered milk (750 milligrams in the 2 cups). Sadly, bouillon is PACKED with sodium. Could you use a low-sodium bouillon and use half the amount? You could substitute in Mrs. Dash or another low-sodium/sodium-free flavoring in its place, if needed. What about making a gravy from scratch using a roux (one part unsalted butter to one part flour) and adding low fat milk and seasonings to create a gravy/cream sauce? Very tasty, easy, and much lower in sodium! I hope this helps!
Lena: Any tips on foods that would be good for backpacking? Long hikes, have to carry food in and garbage out, limited utensils available on the hike.
Prevention RD: Have fun on your new adventures, Lena! I’m excited to hear about http://youtubemp3now.com them! I would become a fan of some healthy convenience foods – Kind Bars, Larabars, and other snacks of the like. I made trail mix in a class I was teaching just today — we used popcorn, cereal, marshmallows, pretzels, walnuts, sunflower seeds, dried cranberries, raisins, banana chips, and peanuts and mixed it all together – delicious! Peanut butter sandwiches are always a good option, too. Veggie chips are healthy and very light to carry (they may get crushed en route, but…worth a shot). Whole pieces of fruit travel well, too. I know when I’m on a plane or traveling, healthy snack bars and trail mix are my go-to’s (homemade or store bought)! I hope this helps some…I’m so not creative 🙂 Oh, and HAVE FUN!!
Kristin: How would you recommend determining your healthy weight? My doctor said “you are tall so you’ll never weigh 100lbs but….” He never gave me an answer on how much I need to lose. I’m 5’9″ and weigh 166lbs and can’t find any consistent info. I work out 5 days a week and consider myself strong but want to make sure I’m healthy too.
Prevention RD: I hate this method of figuring out “ideal” body weight, but for women, it’s 100 lbs + 5 lbs for every inch over 5 feet. (For men it’s 106 lbs + 6 lbs for every inch over 5 feet). So at 5’9, your “ideal” body weight is 145 lbs… +/- 10%, so 131 to 160 lbs. Now, I hate this method, because at 5’9 and 160 lbs, a woman’s BMI would be 23.7 — very much so in the healthy range (with room to go up in weight and still be “healthy”). But, my arguments against the validity of BMI is for a whole different rant. The calculation above is used in more clinical settings. BMI is used more so in “real life” and what most insurance companies and what not would consider a “healthy” body weight. Neither method is perfect — I think it really comes down to what’s right right weight for YOU…and that should be weight you’re happy at, healthy at, and able to maintain long-term. I hope that helps!! Thanks for your question, Kristin 🙂
If you have a question for the next Q&A, please send it to me at firstname.lastname@example.org or post below! Thanks so much!