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 have stage 3 kidney disease and was told to limit protein. Are plant-based proteins easier on your kidneys?
That is a great question! Older guidelines from the National Kidney Foundation (NKF) said to get at least half of your protein intake from “high biological value” (HBV) sources, which are mostly animal protein. This was because animal protein is considered a "complete protein" (or High Biological Value), making it easier for the body to use efficiently without leaving behind unused amino acids.
However, it appears that plant-based proteins are “easier on your kidneys” because they create less waste for your kidneys to filter. At the same time, you can still get all of the essential amino acids when you have plant-based proteins.
It’s best to talk to your healthcare provider when managing stage 3 kidney disease. It’s important to keep your protein intake to recommended levels and to know which sources are recommended for you as an individual.
Are pistachios a good source?
Yes, pistachios have about 6 grams of protein per ounce - similar to almonds and peanuts.
Wondering how protein before bedtime (about a handful of almonds?) can help with more restful sleep?
Eating a light snack with carbs and protein—like almonds or a small piece of whole-grain toast with peanut butter—helps your brain produce melatonin, the hormone that makes you sleepy. Carbs help an amino acid called tryptophan enter your brain, where it turns into serotonin and then melatonin. Foods like almonds also contain magnesium, which helps relax your muscles and nervous system. Recent sleep studies support using these natural combinations to improve sleep quality.
Keep in mind that serving size matters - a snack of around 150-200 calories may be more appropriate than a larger snack. A half-ounce or ounce of almonds may be a reasonable portion. If you have chronic insomnia or acid reflux, talk to your healthcare provider!
How do we know how much protein we need each day?
It depends on your weight, age, and activity level! Most average adults need about 0.8 grams of protein per kilogram of body weight (around 50–60 grams a day). However, if you are exercising, trying to lose weight, or getting older, your body may need more (around 1.2 to 1.5 grams per kilogram).
What about pork? Is that okay to eat?
Lean cuts of pork (like pork tenderloin) provide high-quality protein. When metabolizing pork, your body produces TMAO, which is linked to heart disease risk. However, the amount is less than that produced when you eat beef. Keep in mind that processed pork options (like bacon, ham, or sausage) contain high amounts of sodium, saturated fat, and nitrates, which can raise heart risks. If you eat pork, opt for fresh, lean cuts instead of processed ones.
What about hummus?
Hummus can be a highly nutritious food. It’s made with pureed chickpeas (garbanzo beans) and tahini (sesame paste) and/or olive or canola oil. Each 2-tablespoon serving has about 2 grams of protein, 50-70 calories, and 5 grams of fat - so it’s not a very high-protein food. To add protein, consider blending in silken tofu, mixing it with chia or hemp seeds, or serving it with broccoli or edamame pods.
Is it true that vegetarians live on average longer than meat eating folks?
Maybe! It appears that vegetarians can live longer and healthier than meat-eaters, but there’s a catch to these studies. Vegetarians in the studies may also have healthier habits - being more physically active and not smoking - that can help them live longer regardless of diet.
Wondering how eating a light combo of protein and carbs approximately an hour before bedtime can help with more restful sleep? I've recently heard there are studies about it... a combo of Magnesium + Tryptophan. Are you aware of these as a sleep aid?
Combining a small amount of protein with complex carbohydrates about 30 to 60 minutes before bedtime can help signal to your body that it’s time to wind down through two main nutrients:
Tryptophan is an amino acid found in protein foods (like almonds, peanut butter, oats, and soy). Your brain uses tryptophan to make serotonin (the "calming" brain chemical) and melatonin (the "sleep hormone").
When you eat a light carbohydrate (like whole-wheat toast or a few crackers), your body releases a small amount of insulin. Insulin helps clear away other competing amino acids from your bloodstream, making it much easier for tryptophan to cross into your brain and start making sleep hormones.
Foods like almonds, pumpkin seeds, and bananas are rich in magnesium.
Research shows that magnesium acts as a natural muscle relaxant and helps regulate GABA—a neurotransmitter that quiets down nervous system activity so your body feels calm and ready to rest.
Instead of using TVP couldn't we just use frozen, defrosted edamame beans mashed up?
Yes, you can! Mashed edamame is a whole-food plant protein that works wonderfully in dishes like tacos, grain bowls, or wraps. TVP is just processed soy flour shaped like ground meat, but edamame gives you the added benefit of natural fiber and nutrients. It may be easier to “sneak” TVP than mashed edamame into a dish if you’re trying to get a meat-eater to consume plant-based protein, but both are great options.
What about plant protein powder? versus whey protein?
Both types of protein powder can help you reach your daily protein goals. Whey protein powder is isolated from milk. Plant protein powder is often made from pea protein or soy protein. Brown rice is another plant protein powder, though it’s not always complete.
Plant protein powder can have fiber and iron, while whey protein powder is likely to be higher in calcium. Plant protein powder is sometimes gentler on the stomach than whey protein powder.
Keep in mind that protein powder, whether whey or pea, tends to be more expensive per gram of protein than whole foods. It also lacks some nutrients found in whole foods, and may not be as filling or satisfying.
If you do opt for protein powder, look for types that are low in added sugars to avoid taking in more calories or sugar than you intend.
How about an anti-inflammatory plant-based diet vs. histamine-provoking foods for arthritis?
Arthritis is inflammation of joints, so it is natural to think about anti-inflammatory foods to help with arthritis.
Many whole plant foods are high in antioxidants and fiber. It appears that diets rich in antioxidants and fiber - and plant-based diets - can help keep systemic inflammation low. Examples include berries, broccoli, oatmeal, and walnuts, as well as some spices like turmeric.
Some foods have compounds called histamines. Examples include tomatoes, spinach, and avocados. Some people have sensitivity to histamines, though most people don’t. Most people with arthritis can benefit from an anti-inflammatory diet with whole foods like vegetables, beans, fruits, fish, nuts, and whole grains.
Keep in mind that everyone’s body responds differently to different foods. For personalized recommendations or if you think you might have sensitivities that trigger joint pain or arthritic flare-ups, talk to your healthcare provider.
What about 15-bean soup? Is it a good source of protein?
Yes, 15-bean soup can be high in protein. A 1-cup serving might have 12-15 grams of protein. It also has about 8-10 grams of fiber and a wide range of antioxidants due to the wide range and color of beans in the soup. Vegetables and spices in the soup can add more nutrients. If your soup includes a whole grain like brown rice, barley, or whole-grain pasta, you’ll get more essential amino acids.
Keep in mind that soups can be high in sodium. If you’re purchasing a 15-bean soup mix, you can keep sodium down by using less of the seasoning packet that comes with it, or choosing a low-sodium variety. If you’re making your own, use low-sodium broth or bouillon to keep sodium lower.
What’s the difference between organic and non-pesticide?
Organic fruits and vegetables are part of the USDA’s National Organic Program. Organic produce meets several criteria.
- No synthetic fertilizers - only natural compost, animal manure, and crop rotation to maintain a nutrient-rich soil
- No genetically modified organisms (GMOS) - no genetically engineered seeds that can withstand weed killers or produce insecticides, for example
- Limits on chemicals - no chemical solvents, artificial preservatives, dyes, or additives
- Environmental protection - requires practices to reduce soil erosion and chemical runoff