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
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
What about cottage cheese mixed with nuts, berries, etc.?
That’s a great idea! It’s an easy and delicious meal, and it’s high in nutrients.
- Cottage cheese has 12-14 grams of protein per half-cup.
- Berries have fiber and antioxidants, as well as vitamins and minerals.
- Nuts are high in heart-healthy fats, and they may have fiber and protein.
Together, these foods can be filling. Here are a few tips.
- Be aware of portion sizes. Nuts, for example, are high in calories compared to other foods.
- You can vary the types of fruit you add to get a wider variety of nutrients.
- Consider flavoring your cottage cheese mixture with cinnamon or unsweetened cocoa powder.
Unfortunately food is selected by price
It is true that cost affects food choices, and some healthy foods are pricier than less healthy ones. However, there are a lot of strategies for keeping costs down. Here are some examples.
- Plan meals so you can reduce food waste
- Check sales flyers and coupons (digital or paper)
- Try preparing food at home instead of ordering from restaurants or purchasing pre-cut vegetables, pre-cooked proteins, or pre-made meals
- Look at bulk items for discounts. Oats, dried beans, and nuts are sometimes available for less when you purchase larger packages
- Try store or generic brands. They’re high-quality and often taste the same as national brands
- Use your freezer when you can by stocking up on on-sale items like chicken, fish, and whole-grain bread
- Look for inexpensive staples to substitute for more expensive items like butter and meat. Beans, whole grains, eggs, oil, skinless poultry can be less expensive per serving.
Here are some links with more tips.
Hope that helps!
https://www.lark.com/live-coaching-webinars/dpp-eating-healthy-and-happy-on-a-budget
https://www.lark.com/resources/10-tips-for-healthy-eating-on-a-budget
I still struggle with 28 lbs overweight despite a very good diet and exercise 5 days per week. Menopause and metabolic syndrome over 50 is hell.
It is incredibly frustrating to put in so much effort and feel like your body is working against you! Menopause leads to changes in hormones, while metabolic syndrome can be stressful due to concerns like high blood sugar, high cholesterol, or hypertension.
It’s always important to have a good diet and to be physically active for best results. Here are some general tips, assuming your healthcare provider agrees.
- Base your diet on non-starch vegetables and lean proteins.
- Add controlled amounts of fruit, whole grains, and starchy vegetables regularly. In addition, small amounts of heart-healthy fats can have positive effects.
- Work towards the DPP goal of at least 150 minutes per week of moderate to vigorous intensity physical activity, plus 2-3 times per week of muscle-strengthening exercises.
Also, manage stress and get plenty of sleep to support your efforts.
It’s a good idea to discuss your concerns with your healthcare team. Here are some questions.
- Is it a good idea to consider hormonal factors when developing a plan?
- Do you need to count carbs (grams or servings) to support lower blood sugar?
- Is a higher-protein diet good for supporting muscle mass?
Always talk to your healthcare provider before making any dietary changes and whenever you have concerns!
In your Lark program, remember that sessions with a health coach are included in your program, and you can schedule an appointment here.
https://app.acuityscheduling.com/schedule.php?owner=21319234
I only use coconut oil, and olive oil, sometimes avocado oil.
Those are all increasingly popular choices! Here are some thoughts about them.
- Olive oil and avocado oil: These are high in monounsaturated fats, which are considered heart-healthy and have a great deal of research on their benefits for reducing “bad” LDL cholesterol, controlling blood sugar, and other health effects. Olive oil is great for salad dressings, and avocado oil has a high smoke point, making it ideal for high-temperature cooking.
- Coconut oil: This is highly saturated, even though it’s a plant-based oil. It’s likely to raise “bad” LDL cholesterol levels when eaten regularly in substantial amounts.
- Whichever type of oils you choose, they’re high in calories, with 120 per tablespoon (240 per ounce). Be sure to keep portions small for weight control.
Is it better to count calories, carbs, or fat for fast weight loss?
That’s a common question, and an important one!
Ultimately, weight loss depends on calorie balance. To lose weight, calories taken in (consumed) from food and beverages must be lower than calories expended through daily life and physical activity. Consistent negative calorie balance leads to weight loss.
Some people find calorie counting restrictive and prefer prefer to count carbs. That way, you’re focusing more on certain types of foods (high-carbohydrate foods) instead of all types of foods, the way you might when counting calories.
- Very low-carb diets like keto diets can lead to rapid weight loss initially due to loss of water weight.
- Very low-carb and moderately low-carb diets can lead to ongoing weight loss due to reduction in calories, such as when you avoid or limit high-carb (and high-calorie) foods like French fries, sugar-sweetened foods and beverages, bread, pasta, and potatoes.
- Low-carb diets don’t automatically lead to weight loss if you make up those calories by eating higher amounts of low-carb but high-calorie foods like butter, oil, and fatty meats.
- Low-carb diets can be lower in certain nutrients like fiber and antioxidants, and can be high in saturated fat.
Counting fat is less common as a weight loss strategy nowadays, though low-fat diets were popular decades ago.
Overall, the best method for you is what you enjoy, what works, and what you can sustain. It’s like to include these elements.
- Plenty of protein from lean sources like cottage cheese, beans, chicken, fish, and egg whites.
- Lots of fiber from foods like vegetables, fruit, beans, whole grains, and nuts.
- Healthy sources of fat such as nuts, peanuts, olive oil, avocados, and canola oil
- A low amount of refined carbs like added sugars and white bread and pasta.
How accurate are the nutrition labels and are companies regulated with nutrition labels?
That’s a great question! You’re right - nutrition labels may not be absolutely accurate.
They have an “allowed variance.” The Food and Drug Administration (FDA) allows the nutrient content declared on the label and the actual content in the food product to be off by as much as 20%. This means, for example, if a label states 100 calories per serving, the actual amount could legally be anywhere between 80 and 120 calories. Similarly, if it says 10 grams of protein, it could have 8 to 12 grams.
In the U.S., two main federal agencies regulate food labels: the FDA and the USDA - FSIS. The Food and Drug Administration (FDA) regulates the labeling of most packaged foods found in the center aisles of the supermarket, though manufacturers are responsible for ensuring their labels comply with FDA regulations. The FDA can take enforcement action if violations are found.
The U.S. Department of Agriculture (USDA) - Food Safety and Inspection Service (FSIS) regulates the labeling of meat, poultry, and certain egg products. The USDA typically requires manufacturers to obtain approval for their labels *before* they are used.
Are lamb and bison good protein choices? Are either of these regulated by the FDA?
Both lamb and bison are high-quality protein choices. They also have iron, zinc, and B vitamins. Lamb can be high in saturated fat, while bison tends to be leaner than most cuts of beef. Still, opt for leaner cuts and prepare them using healthier cooking methods like grilling, roasting, or stewing to minimize added fats.
Lamb is regulated by the USDA - FSIS. Bison is regulated by the FDA and USDA-FSIS depending how it’s processed and sold.
My appetite has changed some since partial hysterectomy 3 years ago and dealing with premenopause.
Those are some challenging situations, and it is common for appetite to change. Hormone levels can change with a partial hysterectomy and premenopause, leading to changes in appetite regulation, fat storage, and metabolic rate. Surgery can also be psychologically challenging, leading to more stress.
Here are some strategies that people can use to reduce hunger. It’s always a good idea to stay in touch with your healthcare provider to discuss strategies and health concerns.
- Emphasize filling foods that are low in calories per serving. Try lots of non-starchy vegetables and lean proteins. Examples include salads, raw vegetables, grilled and roasted vegetables, and lean proteins like fish, skinless chicken, beans, egg whites, low-fat cottage cheese, and non-fat yogurt.
- Enjoy your food and eat slowly. Notice hunger and fullness, and pause before taking second helpings.
- Hydrate well to prevent your body from confusing thirst with hunger signals.
- Get adequate sleep.
- Manage stress with strategies like meditation, exercising, practicing hobbies, socializing, or journaling.
- Work towards DPP goals of at least 150 minutes per week of moderate to vigorous intensity physical activity, plus 2-3 muscle-strengthening sessions per week.
It’s great that you’re in tune with your body’s changes. That’s important for being able to manage them effectively!
Would Lark ever consider having us wear a glucose tracker for 15-30 days connected to the app. We could get real time information while we are reading food labels.
That’s a great question! Glucose trackers like continuous glucose monitors (CGMs) can provide fascinating, real-time information.
Lark's Diabetes Prevention Program (DPP) follows the evidence-based core components that the CDC (Centers for Disease Control and Prevention) recognizes for prediabetes prevention: significant weight loss through healthy eating and increased physical activity, supported by coaching and guidance. This approach relies on regular A1C and fasting glucose tests performed by your doctor, along with tracking your weight and activity. A wide body of research supports the effectiveness of these lifestyle changes for preventing or delaying the onset of type 2 diabetes.
A major reason why Lark DPP doesn’t support CGM integration right now is that clinical guidelines don’t currently include CGMs as standard treatment for people with prediabetes. The CDC DPP doesn’t promote or require them. Instead, the emphasis is on proven lifestyle strategies.
Lark is always watching trends and is committed to providing up-to-date programs based on current guidelines. We have our fingers on the pulse of the CGM landscape!
If you believe your health would be better supported by using a CGM, please talk to your healthcare provider for personalized advice.