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-webinar-summer-momentum-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
Beans are considered to be vegetables, right?
That is a great smart question, and the answer is actually yes - they are vegetables - but they are also protein! You get a double win with beans.
Like other vegetables, beans have nutrients like fiber, potassium, and iron, and they’re cholesterol-free. Like other lean proteins, they’re high in protein and low in saturated fat fat. So when you are counting your colorful foods for the day, you can absolutely check off a vegetable box whenever you eat some delicious beans!
I'm single so I get a lot of frozen packs and they are still too much for me for one dinner. I have a hard time craving the same thing for the next couple of meals and feel it's difficult to get through the package.
That is a great question, and cooking for one person can definitely be challenging! A good trick for bags of frozen vegetable bags is that you do not have to cook the whole bag at once. You can just open the bag, shake out exactly the amount of vegetables that you want to eat for that meal, and heat that portion up. Use a chip clip or a rubber band to close the bag right back up. Put it straight back into the freezer, and those vegetables will wait safely for you until you want them next week!
If you heat up extras, you can store them in the fridge for another day or two, or refreeze them. Or, just blend them into a soup or sauce to eat another day!
Also, try to look for frozen veggies that are plain or have no sauce added. That way, they won't stick together in a giant frozen clump, and you can easily pour out just a little bit at a time!
Are kiwi low in sugars?
A whole kiwi has about 6 grams of sugar. That’s low compared to a medium apple, which may have about 20 grams - but an apple is larger. A kiwi has natural portion control built right in! Kiwis are also sources of potassium, fiber, and vitamin K.
If you’re having a kiwi for a snack, consider pairing it with some protein to balance the sugar in the kiwi. Here are some sample snacks.
- Kiwi with cottage cheese - optional tablespoon sprinkle of sunflower seeds or nuts
- Kiwi slices topped with sharp cheddar cheese
- Kiwi on plain yogurt - optional dash of cinnamon or drops of vanilla extract
- Kiwi with a hard-boiled egg
Do you still get fiber benefits if you blend fruits and vegetables for smoothies or sauces vs eating them whole?
This is a great question! Blending fruits and vegetables can help increase consumption, but do you still get benefits?
Yes - they still have lots of nutrients, including fiber! As long as you’re not filtering the pureed fruit or vegetable, you’re still getting fiber - unlike when you drink juice that has had fiber filtered out of it.
The difference with fruits and vegetables in smoothies and sauces is that they are “pre-chewed” due to being blended. That means they’re quicker for you to swallow and digest. Compared to eating unblended fruits and vegetables (say, whole or in pieces), eating pureed fruits and vegetables in smoothies and sauces leads to quicker blood sugar spikes and less satiety - that is, you’re likely to consume more and get hungrier soon after. That's true with any calories that you consume in liquid form instead of solid form.
You can try to reduce these effects with these tips.
- “Chew” your smoothie. That is, sip it slowly and taste each small sip. Make it last! Give yourself 15-20 minutes to consume your smoothie so your body realizes that you’re full.
- Have some protein. Just like when you have whole fruit, which is high in sugar, it’s best to have your smoothie or pureed vegetables with some protein. You’re probably already getting protein if you’re having vegetables in sauce with a meal, but if you’re having a smoothie, try adding protein like some plain yogurt or tofu. A tablespoon or two of peanut butter is another option - it also adds healthy fats and fiber. This helps keep you full for longer.
- Increase the nutrient and fiber content of your smoothie by including vegetables as well as fruit. Spinach, carrot, or kale can be good options.
Do you have a recommendation on a somewhat healthy veggie burger? They seem to be high in salt and additives
That’s a great question! We happen to have a veggie burger recipe here!
https://www.lark.com/resources/marvelous-meatless-veggie-burgers
But if you don’t have time for it, or if it’s not quite what you’re looking for, there are plenty of options that you can buy! Some are healthier than others.
“Copycat” meat burgers are designed to taste like real beef, but they’re often high in saturated fat from coconut oil. They’re also usually high in sodium, and high in calories. They may not be the best option for health or weight control.
“Vegetable” or “bean” or “real food” veggie burgers aren’t intended to taste like beef. They’re just patties with a lot of treats in them like vegetables - often carrots, corn, peas, and mushrooms - beans - often chickpeas or black beans - and whole grains - often quinoa and oats. They tend to be low in saturated fat, cholesterol-free, and a source of fiber and plant-based protein.
When selecting a veggie burger, consider looking for one with:
- At least 3 grams of fiber
- 7-10 grams of protein
- Under 2 grams of saturated fat
- Less than 400 mg of sodium
These frozen veggie burger patties are technically processed, but they can be very nutritious. Plus, it’s important to consider what they’re replacing in your diet: if you’re choosing them instead of a beef patty, you’re making a healthier choice!
I recently heard from a friend that eating more cruciferous vegetables will help me with perimenopausal symptoms. Is this correct?
This is such a great question, and there may be some benefits to cruciferous vegetables during this tumultuous time.
During perimenopause, a woman's estrogen levels don't just drop steadily. Instead, they can spike up and down like a roller coaster. When estrogen spikes too high compared to other hormones, it can trigger or worsen things like heavy periods, mood swings, and those dreaded hot flashes.
Cruciferous vegetables (like broccoli, cabbage, cauliflower, and Brussels sprouts) have a unique, natural plant compound called indole-3-carbinol (I3C for short). When you chew and digest broccoli, your body turns I3C into a compound called DIM. DIM helps your liver regulate estrogen, which helps smooth the hormonal roller coaster.
Fiber in cruciferous vegetables also helps regulate estrogen levels.
Aiming for a reasonable amount - say, 1-2 servings per day - can be a good goal during this period!