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
https://app.acuityscheduling.com/schedule.php?owner=21319234
Printable Healthy Snack List
https://www.lark.com/resources/printable-healthy-snack-list
I need ideas for a good snack! I have allergies to mammalian products & dairy, egg whites & peanuts. Help!
Good question. It sounds like you need to avoid red meat, dairy, eggs, and peanuts. Here are some possible foods to consider including.
- Cooked or raw vegetables
- Lean proteins like tuna, skinless chicken, ground turkey, beans, lentils, and tofu
- Healthy fat sources like olive oil, avocado, vinaigrette, seeds, and nuts
- Fresh or frozen fruit
- Whole grains like oatmeal, brown rice cake, whole-grain cereal, and whole-grain crackers
- Starchy vegetables like potatoes, sweet potatoes, corn, butternut squash, and peas
Here are some snack ideas.
- Chicken wrap on a whole-grain tortilla with sprouts, tomatoes, or other vegetables
- Green salad with seeds and vinaigrette
- Sliced avocado with fat-free refried beans
- Vegetables or whole-grain crackers with salsa
- Berries and nuts
- Fresh corn off the cob mixed with seasoned cooked lean ground turkey
I have an allergy to any artificial sweeteners. I need help with drinks.
Water is always the best choice. It’s calorie-free, free, and convenient. You can always infuse it with natural flavors like these.
- Cucumber and mint leaves
- Lemon or lime slices
- Strawberry slices
- Peach slices
- Ginger slices
- Basil leaves
Hot or iced herbal tea is another good choice. Examples include peppermint, chamomile, hibiscus, ginger, or fruit-flavored herbal teas. Brew it from a bag or powder, or if you’re purchasing it ready-made, check that there are no added sweeteners.
Sparkling water that’s not sweetened can be another good choice.
Black coffee, black or green tea, and low-sodium broth are also hydrating.
Should you snack?
Here's an answer to the question "Should you snack?" tailored for a prediabetes webinar audience focused on weight loss and activity through healthy lifestyle changes:
"Should you snack? That's a fantastic question, and the answer, like many things in nutrition, really **depends on your individual needs, desires, and lifestyle.**
For some people, strategically planned snacks can be incredibly beneficial. If you find yourself getting overly hungry between meals, a healthy snack can prevent you from overeating at your next main meal. For those managing prediabetes, small, balanced snacks can help stabilize blood sugar levels throughout the day, preventing sharp spikes and drops. If you're active, a snack before or after a workout can provide energy or aid in recovery. It can also be a great way to incorporate more nutrient-dense foods into your day, like fruits, vegetables, and healthy fats, which are often overlooked at main meals.
However, for others, snacking might not be necessary or even helpful. If you're consistently satisfied between your main meals, or if you find that snacking leads to mindless eating or consuming extra calories without realizing it, then skipping snacks might be the better approach for your weight management goals. Sometimes, a long stretch between meals can actually help your body tap into fat stores for energy.
**So, how do you decide?**
* **Listen to your body:** Are you truly hungry, or is it boredom, stress, or habit?
* **Consider your meal timing:** Are your main meals balanced and spaced out enough to keep you satisfied?
* **Assess your activity level:** Do you need extra fuel for workouts or recovery?
* **Evaluate your blood sugar control:** Do you find that regular small meals/snacks help maintain more stable blood glucose?
If you choose to snack, make it a mindful and deliberate choice, focusing on nutrient-dense options that support your prediabetes management and weight loss goals, rather than just grabbing whatever is convenient."
Suggestions to make yogurt taste sweeter, not fruit. I crave sweets and carbs, cheesecake, bread, snack cakes. I have tried several yogurts to try to get protein up and I struggle with liking it
It is great that you’re thinking about your nutrition and trying to get a healthy food like yogurt taste sweeter naturally. It can be a tart food that takes an acquired taste! One tip is to try Greek yogurt, since it’s less tart than regular plain yogurt.
Here are a few more ideas to add to your yogurt.
- Vanilla extract or almond extract
- Cinnamon or nutmeg
- Sugar-free syrups (if your healthcare provider approves)
- A natural calorie-free sweetener (if your healthcare provider approves) like stevia or monk fruit
If your goal is to get protein up, there are plenty of options that don’t involve yogurt. Here are some ideas.
- Cottage cheese
- Low-fat cheese like cheddar or mozzarella
- Milk
- Roasted chickpeas
- Protein powders if you like shakes; just choose one that’s low in sugar, and consider looking for one that has fiber
To make cottage cheese sweeter, consider blending it with pureed watermelon or mango.
For sweet cravings, brown rice cakes and oatmeal can be healthy options.
2. **Choose Plain Cottage Cheese:** Make sure you're using plain, unsweetened cottage cheese (low-fat or fat-free is usually preferred for weight loss goals). Avoid flavored cottage cheeses, as they often have added sugars.
Any plans for Apple Watch users. I dont wear a fitbit.
Here are some tips for using your Apple Watch with Lark.
Please feel free to open a ticket with Lark Customer Support for more help!
https://support.lark.com/hc/en-us/requests/new
is there a pedometer that works with the lark program, not a fit bit or smart watch.
Great question! If you have a device that syncs with Lark, here are some tips.
Otherwise, you can use a pedometer and manually add your steps from the pedometer to Lark. Here are the steps.
https://support.lark.com/hc/en-us/articles/360000689147-How-do-I-manually-add-activity
How do I come back from or counter from a good red velvet cake from Chicken Salad Chick?
It’s common to enjoy a treat! The most important thing is to think of it as an occasional treat in the middle of many healthy choices, and not as a failure that causes you to stop making healthy choices. Here are some tips for coming back.
The best way to get over it is to put it in the past. It happened, and now it’s over. Going back to your regular, healthy choices can soon turn the cake into a distant memory. There’s no reason to beat yourself up over it. The only way the cake can make a significant impact on your weight loss journey is if you let it trigger a string of unhealthy choices.
Another way to feel better is to be active. Physical activity quickly lowers blood sugar, so it’s a great way of supporting your body’s efforts to process the cake. Plus, physical activity boosts mood and can make you feel more confident, which can lead to a string of healthy choices.
Next, consider which nutrients your body may be craving. Protein and fiber can be helpful, so you might consider some meals like egg whites with vegetables and some avocado slices, a green salad with tuna and vinaigrette dressing, or a chicken stir fry with vegetables, cashew slices, and brown rice.
Drink plenty of water. It’s calorie-free, and it helps keep you feeling full.
Once you feel ready, think about what you might do next time in this type of situation. Might you try having a smaller portion, such as splitting the cake with a few friends? Is there another treat you’d enjoy, like a cookie, that’s smaller? If you were just eating it to be sociable, could you have fruit and coffee instead of red velvet cake?
It’s great that you’re thinking about this, and you’re ready to get back on track!
Is it ok if you don't snack?
Great question! So many Americans snack that it’s natural to wonder if you have to snack, but you don’t have to! You can be just as healthy eating only meals, no snacks, if that’s what works for you.
Whether or not you snack, just think about whether you’re hitting these goals.
- Managing hunger within your calorie limits
- Managing weight according to your goals
- Achieving goals for various food groups like vegetables, lean proteins, and whole grains, for example
- Getting enough nutrients like calcium, fiber, iron, and potassium
- Feeling relatively stable energy throughout the day
can you send a printable page of healthy snack ideas... it would be good to keep on the fridge
Sure, here’s one!
I can't eat raw veggies what do you suggest?
That’s a great question. Many people struggle with raw vegetables for various reasons like texture, digestive comfort, or taste. It is good that you still want to eat your vegetables, and the good news is that you can cook them and get plenty of benefits. They are still low in calories and high in fiber and other nutrients.
Here are some ideas.
- Roasted vegetable bites: toss small pieces of broccoli, cauliflower, green beans, asparagus, carrots, bell peppers, or zucchini with a small amount of olive oil, herbs and spices, and balsamic vinegar or lemon juice. Roast them until tender.
- Steamed vegetable snacks: steam any types of vegetables. Add your choices of parmesan cheese, dried Italian herbs, fresh mint or cilantro, or vinaigrette dressing.
- Vegetable purees and dips: cook your choice of vegetables. Bell pepper, butternut squash, carrots, or broccoli florets are good choices. Puree them with broth, lemon juice, and seasonings. You can also add shredded low-fat cheese, a small amount of crumbled feta or shaved parmesan, or pureed beans for protein and nutrients. Enjoy them with whole-grain crackers or pita chips.
- Salads: Add 1 cup of cooked chopped vegetables to salad made with Greek yogurt and whole-grain pasta, egg whites, tuna, or chicken, as well as a drizzle of dressing.
- Egg bites: saute vegetables in a pan, then divide them into greased muffin cups. Pour egg whites over them, and bake. Eat them as a snack.
