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Wondering which foods make a good post-gym snack or how to curb those office cravings? Our nutritionist Vicki has some tips...
Gym Bunny I have recently started going to the gym at night. I work all day and am not a morning person so exercising at night is best for me. My exercise classes start at 7:30pm and go until 8:30. However, I have heard that it is best not to eat after 7pm. Is this true or can I eat when I get back? Is it best to eat before I go and if so what are some good meals that I can have that are fast to prepare and won't leave me feeling yucky when I am exercising?
It is absolutely fine to eat when you get home from the gym, and not only that, it will help your blood sugar levels to be more balanced. Have a spirulina drink (Healtheries Spirulina Smoothie Powder) or a protein shake (Aussie Bodies Perfect Protein) before you go to the gym and have a light meal when you get home. I suggest cold meat, chicken, or seafood with potato and salad – you can get easy salads from the deli bar at your supermarket. Alternatively, microwave Sunrice 90 Second Brown Rice, and add some tinned tuna or salmon and either steamed greens such as asparagus, spinach, or courgettes with mushrooms, or make a quick salad with lettuce and tomato.
Weight Gain Troubles I am 31-years-old and over the last few years have gained about 14kg. I exercise every day and don’t eat that badly, but do not seem to be able to move any weight. Even if I am really good throughout the week no matter what I do, I can’t even lose 1kg. I really am at the end of my tether and just do not know what to do anymore. I must admit I am a big eater and don’t often feel hungry when I do eat. I have heard that eating more protein and fish can help you feel fuller but you can’t live on just that and I struggle for ideas on what to do. Any help or advice you can give me would be great.
There are several reasons why you may not be appearing to lose weight – firstly, as you are exercising daily, you will be building up muscle. Muscle weighs more than fat, so getting on the scales is no longer the way you can measure your progress as it will look like you are getting nowhere when in fact you will definitely be making good strides. Are you feeling more toned and fit? I would imagine so, so your program will be making a difference.
You mention that you are a big eater and don't often feel hungry when you eat. This can indicate that you may have emotional eating problems. It may only be a case of boredom, or rewarding yourself the wrong way so think of some other activity or special treat which doesn't involve food, to treat yourself with. It could be dancing to your favourite CD, settling down for a quick read of a magazine, surfing the net, or finding an absorbing hobby or handcraft. Alternatively you could have a self-esteem problem which requires counselling.
Thirdly, are you drinking tea, coffee, cola, milo, energy drinks or low calorie soft drinks? Even if these are low or no calorie – they seem to upset the blood sugar levels, and in turn predispose the blood sugar levels to weight gain. Avoid all of these and turn to water, pure fruit juices and herbal teas.
Lastly, are you eating enough? If you are dieting and cutting back on your food then you may not be getting enough nutrients in your diet and this will in turn lower your metabolic rate and prevent weight loss. Start eating three good meals with protein and carbohydrates and some healthy snacks in between and see if this helps. Healtheries Super Multi may help dig you out of the ditch also.
Thalasemia I’ve been diagnosed with Thalasemia (not the bad type). It makes me feel tired and run down all the time. I never have enough energy and I have noticed I’m getting paler every year. As I can’t take iron tablets, I was wondering if you could recommend a healthy diet I could follow to help with my energy levels as I have a nine month old daughter to take care of and a demanding job.
I would recommend you get a referral from your doctor to see a Registered Dietitian without delay. You need some comprehensive dietary counselling which is beyond the scope of this column. Avoid all coffee, tea, cola, and Milo to start with and start regular supplementation with Healtheries B Complex Supreme and Healtheries Spirulina Tablets. Make sure you have a good helping of protein at each meal of the day. You may want to get your vitamin B12 levels checked (with a blood test). A series of B12 injections may make quite a bit of difference.
Doomed to be a bad eater? I hate chicken or fish, no matter how it's disguised. Even knowing that it is there makes me feel ill. This seems to be a huge problem as all healthy living advice seems to praise both of these and damn beef, rice and potatoes (which I love). Am I doomed to be labelled as eating badly? Is it ok to eat these?
Eating beef, rice and potatoes is just fine; however you will need to make sure you have a variety of protein in other ways, as not every meal should contain beef. Vary your meals with eggs, cheeses, and yoghurt as other alternative proteins. Keep your skins on your potatoes and eat them, as these are high in fibre and vitamins. Also switch to brown rice as this is far superior to white rice for nutrients and fibre. Although these foods seem to have a bad reputation, in their healthy form they are superior to a lot of other foods. Finally, load up on plenty of vegetables and fruit, and then no one can say you are eating badly at all. Sugary Fruit I was just wondering which types of fruit are low in sugar?
Melons, kiwifruit, blackberries, strawberries, lemons, and grapefruit are the lowest in natural sugar content at around six to eight grams; bananas are the highest at around 20 grams.
Looking for a Dietitian Can you recommend any well-known or skilled nutritionists in the Manawatu? I need to see one, but I don't know where to start.
Sorry, I am not familiar with this area. Go to www.dietitians.org.nz and click on ‘Find a Dietitian.’ Talk to the ones in your area on the phone first and tell them your problem and ask how they will go about helping you with it – decide after you have this information who you would prefer to see.
Office Cravings Since I’ve been working in an office (about a year) I’ve found I eat like crazy and crave sugar after every meal (I can’t help myself, but to go and buy a chocolate bar). I go to the gym every night but don’t give it 100% - after nine and a half hours of work it’s too hard! I’m also bloated all the time, I’m 64kg and size 10 but my weight is coming back on my thighs, arms and little belly. I want a flat stomach for once, smaller arms and thighs. What should I eat at lunch to stop the cravings? Is it ok for me to go to the gym then come home and have dinner just before I go to bed?
You sound like you are having a really bad blood sugar level problem. All the chocolate and sugar will be causing the bloating as well. Are you having an excellent breakfast to start the day? This is not crunchy cereal or something quick on toast. To balance your blood sugar levels correctly for the day you will need a large helping of wholegrain rolled oats with almonds, sunflower seeds, raisins and a big spoonful of Healtheries Wheatgerm – all microwaved together with water, and then topped with a whole apple chopped, plus quarter to a third of a cup of yoghurt. You will feel very full, but won’t feel like snacking for the rest of the day.
At lunch have a large helping of protein – meat, fish, chicken, eggs, or cheese with salad and wholegrain bread, and fruit to finish. It is fine for you to eat dinner after the gym, just make sure it contains a good helping of meat and vegetables. Surprisingly enough, these healthy balanced meals will help to get your weight down! Taking two Healtheries Spirulina Tablets per meal can really help to reduce cravings and get energy levels up. You will find that you will prevent weight gain, increase your energy, and even lose some weight when you start this regime. Vicki Martin RD, ND. Nutritionist, Naturopath
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Wondering which foods make a good post-gym snack or how to curb those office cravings? Our nutritionist Vicki has some tips...
I would recommend you get a referral from your doctor to see a Registered Dietitian without delay. You need some comprehensive dietary counselling which is beyond the scope of this column. Avoid all coffee, tea, cola, and Milo to start with and start regular supplementation with Healtheries B Complex Supreme and Healtheries Spirulina Tablets. Make sure you have a good helping of protein at each meal of the day. You may want to get your vitamin B12 levels checked (with a blood test). A series of B12 injections may make quite a bit of difference. 
