This month we've pulled together some amazing tips, tricks and secrets from nzgirls all over, to bring you the very best in tried & true recipes for success. Click here to find out more...
Welcome to the nzgirl Healtheries Q&A page where nutritionist and naturopath Vicki Martin answers your questions. Got something you want to ask? Hit the button below to submit it.
Where did my energy go? I've gone from exercising five days a week to two because I just don’t feel like I’ve got any energy. I eat well... breakfast protein shake, lunch protein and carbs, dinner stir frys or protein and veges and take an iron tablet after dinner. I have a sweet tooth but have had that my whole life. I've felt like I’ve had no energy for the past four months... what can I do to get back to my normal energetic self? Thanks!
Have you been to see the doctor about this problem? You are taking iron tablets so I’m guessing you have low iron levels. There are several factors which may be causing your problem. Medications such as oral contraceptives, antibiotics, roaccutane, or asthma inhalers, may be factors to consider, as these can deplete iron levels. Tea, coffee, cola, energy drinks, and milo all contain caffeine which reduces iron absorption. These drinks also upset your blood sugar level and cause low energy levels. I’m also picking that the protein shake in the morning isn’t giving you the oomph you need. Try starting the day with Healtheries Bircher Muesli and add fruit and acidophilus yoghurt to it. Alternatively have eggs and tomatoes on wholegrain toast. I find that protein shakes just don’t seem to help with energy levels through the day if they are the only item in a meal. They also have very little or no iron content.
If you increase your protein intake you will find your interest in sugar will go.
The spare tyre I carry all my weight around my middle, and see this echoed in my sister’s, mother’s and grandmother’s bodies. I understand it’s impossible to target weight loss to a specific area, but how do I lose this tummy without losing my boobs and butt? (Please don't tell me to do 1000 sit-ups a day!!!)
The type of weight distribution in this particular area tends to have long term effects on heart health. You are well advised to start doing something about this now before it becomes a problem later in life. Fatty foods are the best ones to avoid – this means takeaways, crisps, chips, cream cakes, chocolate, salad dressings and sauces, cheese, full fat milk, fried or roast meats, chicken skin, and roasted nuts. A thousand sit-ups daily probably would help quite a lot, but how about just doing a few, and consider getting one of the exercise machines advertised on infomercials which seem to help the process. Otherwise more fun ways of dealing with this type of weight include (and I’m serious) belly dancing or hula dancing classes, or getting very familiar with a hoola hoop.
Getting the heart rate up I go to the gym about five times a week. I do both weight and cardio training and enjoy it!! I am wondering though what is the best pace to 'move' at when doing cardio training to get the maximum 'fat burning' happening? The machines all say about 129Bpm (heart rate) for me... is this true? Or should it be faster/slower? I use the cross trainer and treadmill mostly.
Do stick to what they suggest but get it checked regularly by your gym trainer as it will change as your fitness increases. It may seem like a good idea to go faster, but overexercising will lower your metabolic rate which in turn may create problems with weight and energy. With just the right speed, you will be able to continue for longer and keep your blood sugar levels stable, which in turn will gradually ease your body into using fat as its source of energy.
For effective cardiovascular fitness, the heart rate during exercise must be maintained at a level between 70% and 85% of the maximum heart rate. This is considered the target training zone for fat burning and weight reduction.
Jumping on the scales I’m 14 years old and the other day I just randomly weighed myself and I weigh 67 kgs, I was so sad! No one my age should weigh this much, should they? How can I find a diet to help in a good way?
Without knowing how tall you are it is very difficult to say if this is a healthy weight for you. If you are 1.65 to 1.8 metres tall it is a healthy weight, if you are less than 1.5 metres tall then you are a little overweight. The good news is that since you are only 14 you have a wonderful chance to change whatever unhealthy patterns you have now for a better future for your body.
Dieting is definitely the worst way to go as it will only lead to a heavier weight in the future. Start with exercising daily for half an hour and gradually increase it to one and a half hours daily. Because you are still growing you will lose your body fat very quickly this way, and exercise will enhance and improve your shape and figure. Since you are still at school you should have plenty of time to achieve this exercise level. Have a break for ½ an hour after school and drink an energising spirulina smoothie made with 1 teaspoon of Healtheries Spirulina Powder, a glass of apple juice, a tablespoon of yoghurt, and half a banana. Whizz this lot together in a blender and drink (it tastes really nice), then take off for a power walk, a jog, a swim, some roller blading, or bicycling for the next hour or so until dinner time. Don’t forget to do this on weekends also.
Make sure both breakfast and lunch include a good helping of protein – either eggs, yoghurt, tinned fish, or cottage cheese, and do avoid foods and drinks containing sugar where possible (except for a treat once or twice a week !)
Pumping iron I find I much prefer doing weights training over cardio training at the gym. What would I see in terms of results if I focused on weights and also did 10mins of cardio a session? I need to lose 5kgs, although I’m more worried about toning up than seeing the scales go down.
If you want to lose 5kg of fat you will need to increase your cardio exercise to ½ an hour per day and of course what you eat will be a factor also. Fat and sugar are the main culprits for excess weight. Be aware that your increased weight training will probably increase your weight as you see it on the scales. Muscle weighs heavier than fat, and so it will seem as if you are making no progress. Your best guideline is to use a tape measure around your waist to gauge your progress; this will indicate your tone also.
Too much muscle My legs have got large bulky muscles that make them look huge! How should I tone/shrink them? I feel very self conscious about them and never really have the confidence to wear skirts.
Great that you have got muscles instead of flab and cellulite. You must be doing some type of exercise to get these wonderfully toned legs, however you will need to change this exercise if this is not the shape you are after, as there are no foods or supplements that shrink muscle. Cross training or changing your exercise regime altogether is what you will need to do. Look at starting yoga or pilates exercise on a daily basis – more stretching of the muscles gives a leaner line than weight training, cycling, or jogging. Also think about improving your upper body muscle shape with weight training as this will give you a more balanced look with your body shape.
Becoming a nutritionist I want to become a nutritionist/dietician and wondered where to go to get training.
I live in Christchurch and it isn't much of a option to move anywhere else to study. The areas that interest me are
- food intolerances in children and adults
- working with people with eating disorders (the diet side of it).
- specialised diets for people with medical disorders.
Do you think this would come under being a nutritionist or a dietician?”
The conditions you describe all require a Dietitian or Registered Nutritionist for dietary assistance. There are two courses of training – you could pop down the road to Otago University and do the Bachelor of Consumer and Applied Sciences and then do a final year at Christchurch Hospital training as a Dietitian; or you could do a Science degree at University of Canterbury and then do a Masters Degree in Nutrition (Distance Education) with Otago University and then apply to be a Registered Nutritionist. Either way I suggest you contact the Careers Advisors in the Nutrition Department at Otago University as they may be able to suggest some other options since you are so close.
Dietitian training is really the best for being able to counsel patients with health disorders as the training in the hospital is invaluable. Nutritionists don’t get this training and tend to go towards working for food and health food companies.
Got a nutrition or exercise related question that’s been rumbling around your head? Ask the expert, just click the button below:
.jpg)
