Health Coach Q & A
What links should I know about?
Lark is here to help!
Lark Customer Support!
https://support.lark.com/hc/en-us/requests/new
Here’s the worksheet mentioned in the webinar.
https://www.lark.com/resources/lark-printable-motivation-worksheet
Facebook page for DPP
https://www.facebook.com/groups/larkdpp
Lark blog
Lark recipes
https://www.lark.com/resource-type/recipe
Email a Lark coach with questions or to make an appointment
https://app.acuityscheduling.com/schedule.php?owner=21319234
I'm a terrible cook, do you have an area of recipes that are low carb that we can look at?
That’s a great question! You don’t have to be a good cook to eat nutritious meals and snacks that are not high in carbs!
Here are a few types of low-carb foods that are easy to make or are ready to eat.
- Chicken, fish, shellfish - just bake or grill them
- Plain yogurt, low-fat cheese, low-fat cottage cheese, canned/pouch tuna and salmon - ready to eat
- Peanut butter, nuts, peanuts - ready to eat
- Eggs - hard-boiled or in a pan with cooking spray, such as scrambled or an omelet - add chopped vegetables (raw or cooked) as desired
- Canned low-sodium beans - ready to eat
- It’s also easy to put together stir fry, stews, sheet pan meals (protein plus vegetables), and salads without being a good cook.
Here is a link to our recipe database - please feel free to browse! You can always reach out to a coach for more information or to get recipe ideas that are in line with your preferences. Email coaching@lark.com
What about Special k protein cereal?
That’s a great question! It is a good reminder to always read the label - both the nutrition facts panel and the list of ingredients!
- A 1 ⅓-cup serving of Special K has 200 calories, 9 grams of sugar, 6 grams of fiber, and 10 grams of protein. Its first three ingredients are whole-grain wheat, white rice, and sugar. There is also some protein from soy protein isolate.
- In comparison, a 1 ⅓ cup serving of plain Cheerios has 140 calories, 1 gram of added sugar, and 5 grams of protein. Its leading ingredient is whole grain oats.
For a high-fiber, low-carb breakfast, unsweetened cereals can be a nutritious choice - aim for less than 4 grams of added sugars per serving. They can be healthiest with some additional fiber, such as from fruit, and some protein, such as skim milk, egg whites, or cottage cheese, for example.
Do you have thoughts about Xylitol as a sweetener?
Xylitol is a sugar substitute. It’s a sugar alcohol - it tastes like sugar, but it has 40% fewer calories than sugar. It’s common in sugar-free gum, sugar-free mints, sugar-free candies, and other sugar-free or keto products.
Here are some benefits of xylitol.
- It has 40% fewer calories compared to the same amount of sugar.
- It doesn’t cause big spikes in blood sugar or insulin.
- It’s good for teeth - there’s some evidence that it fights against tooth decay.
Here are some concerns.
- It can give you an upset stomach if you eat too much of it. Individual tolerance can vary.
- Consuming large amounts of xylitol may be linked to heart issues.
It’s best to talk to your healthcare provider about its benefits and risks!
My partner says brown rice contains traces of arsenic. Is that true?
Yes, brown rice has traces of arsenic. Rice absorbs more arsenic from soil because it’s grown in flooded conditions. Arsenic builds up mainly in the outer bran layer of the grain - so it’s stripped away in white rice, but stays in brown rice.
The general recommendation is to eat a balanced variety of whole grains. Brown rice still has a lower glycemic index, some fiber, and additional benefits of whole grains. You can reduce the amount of arsenic by using extra water to boil the rice and draining the rice after it’s cooked.
Are bananas really that bad?
That’s a common concern - bananas can have more than 30 grams of carbohydrates, or 2 servings of carbohydrates, and they’re low in protein. That means they can raise blood sugar.
- But bananas can have a lot of benefits!
- Nutrients like fiber, potassium, magnesium
- A nutrient called resistant starch, which is like fiber because it feeds healthy gut bacteria and reduces blood sugar spikes
To get more benefits:
- Choose less ripe bananas. They’re higher in resistant starch and they spike blood sugar less.
- Have small bananas or ½ of a large one.
- Consume your banana with healthy fat or protein - like 1 tablespoon of peanut butter, some egg whites, or yogurt or cottage cheese.
How do I increase my healthy bacteria and what foods will help?
Increasing healthy gut bacteria is a great goal - the same things that can help improve your gut bacteria profile can help with weight, blood sugar, and digestion! The two major things you can do is support probiotics (healthy bacteria) and choose prebiotics (foods to fuel their growth).
Probiotics foods contain live, friendly bacteria that move into your digestive tract. They are in some types of fermented foods. Here are some examples - though not all brands and varieties have them.
- Yogurt (check for “live and active cultures” on the label)
- Kefir
- Sauerkraut and kimchi
- Tempeh and miso
- Kombucha (watch out for added sugars)
Prebiotic fiber can help feed healthy gut bacteria. Here are sources.
- Vegetables
- Legumes (beans, split peas, lentils)
- Whole grains
- Fruit
- Nuts
In addition, reducing sugar-sweetened foods, getting plenty of sleep, and managing stress support a healthy gut.
Breakfast- what should I do differently as far as portion control- A packet of oatmeal, handful of Pumpkin seeds,2T flax, 2T chia, blueberries, and then I add in 2 scoops of protein powder that was mixed with water to smooth out. Topped with Cinnamon.
This breakfast is full of wholesome, nutritious foods - fiber, healthy fats, antioxidants, protein, and whole grains. In terms of trying to lose weight, this breakfast may get in the way because it is calorie-dense - it has a lot of calories and not much volume.
Here are a few observations.
- You have 6 tablespoons of seeds - very healthy because of protein, fat, and fiber, but contributing about 300 calories.
- You have 2 scoops of protein powder - likely contributing 20-40 grams of protein.
- Plain oatmeal, blueberries, and cinnamon are great choices.
For a lower-calorie meal that is still high in protein and healthy fats, but lower in calories and more filling, you might consider:
- Having half the seeds (1 tablespoon of each type)
- Having just 1 scoop of protein powder
- Keeping the oatmeal, blueberries, and cinnamon
This leaves you with more than 20 grams of protein, which is plenty for a meal. It cuts calories by over 200, so it supports weight loss.
If you’re still hungry, consider more berries or some egg whites.
Tic tacs. I see the are 0 carbs. For 1mint. Do carbs start adding up for them? If u eat more…Is it a good treat when u need a little pick me up. Just a tiny treat?
Tic tacs are low in sugar for just 1-2 mints. If you have an entire box, you’ll get close to 20 grams of carbohydrates. So, they’re a great treat, but keep in mind that they’re meant to be eaten in small quantities - as a mint, and not as a filling snack.
Is there a document that shows foods and how much they spike insulin…like an insulin index or something?
There is actually an Insulin Index. In addition, a more well-known index is the glycemic index (GI) - it measures how fast a food raises blood glucose, and many foods have a GI that mirrors the insulin response.
Here are a couple of resources
Overall, the recommendations remain the same: choose higher-fiber carbs, watch portion sizes, and pair carbs with protein, fiber, and healthy fats!
A guide I can print out would be great as far as carbs!!
Here are a couple of resources! Our Lark blog has an explanation of some food choices and their carbohydrates.
https://www.lark.com/resources/high-carb-foods-and-low-carb-foods
Also, here’s a link to a printable pdf with carb counts
Watermelon….too many carbs?
It’s all about portion size and what you eat it with! Watermelon has nutrients like lycopene and vitamins A and C. It has 12 grams of carbs per cup - so if you eat several large wedges of watermelon, you’ll be getting a lot of carbs - but if you keep it to 1-2 cups, you’ll be keeping portions in check.
As with any carb, it’s healthiest to pair watermelon with protein or healthy fats. Here are some examples.
- Watermelon with feta cheese
- Watermelon with ½ ounce of nuts
- Watermelon and Greek yogurt or cottage cheese
Should I be eating in a certain order? Carbs , protein, fruits , veggies, fats?
Actually…yes! There is research to suggest that the order in which you eat your foods matters! In general, it appears that eating vegetables first, carbohydrates last, and lean proteins after vegetables can help with weight management and blood sugar control!
That could mean having a salad or some vegetable soup first, or just eating your vegetables out of your sandwich first!
The Zero Sugar drinks are not really a good option because of the insulin response to the artificial sweetener?
Recent studies show that using artificial sweeteners long-term doesn't really lead to lasting weight loss, and it might even affect gut health over time. That's why the ADA now says zero-sugar drinks are okay only as a short-term stepping stone to help cut out sugary sodas. The ultimate goal for long-term health and weight loss is to drink plain or sparkling water!