Question
My best friend recently gained a lot of weight and I am worried about her health. How do I talk to her about it?
Answer
Begin by picking an appropriate time and place – over coffee, say, rather than at a party. Use your own experiences as an icebreaker. For example, if you have ever lost weight or struggled with your body image, mention it. Chances are your friend will then bring up her weight gain. When she does, tactfully acknowledge it (“I noticed you weren’t wearing your favourite jeans anymore”) and offer to help in whatever way she wishes, whether it is recommending a dietitian, joining a gym together or going for a walk.
Question
Is it true that eating beetroot and carrots will make me gain weight?
Answer
No. Some people claim that high sugar vegetables like carrots and beetroot will raise insulin levels and encourage fat storage, but dietitians scoff at the idea. Extra calories make you gain weight. Thirty baby carrots – that is four handfuls – contain only 116 calories, while a half a cup of beetroot supplies 37. It is highly unlikely you will gain weight by eating them. Eliminating these foods from your diet will only short-change you nutritionally. They are both great sources of cancer-fighting fibre!
Question
What do you think of high protein diets? Do they have any side effects?
Answer
High protein diets are among the most popular weight-loss plans in the country, but they cause an unpleasant side effect that few will talk about openly: constipation. High protein diets do not provide enough fibre to promote regularity, plus they dehydrate you, which make the situation worse. Severe constipation is not just uncomfortable, it can also cause serious complications – haemorrhoids, etc. Protect yourself by following a balanced eating plan that provides at least 25 grams of fibre a day. High protein diets can lead to bad breath, and lack of energy.
Question
Because of my work schedule and my children’s school schedule, the only time I am able to jog on my treadmill is at night. However, I have heard that it is more productive to exercise in the morning because you tap into “store” fat instead of using the calories and fat you ate throughout the day. Which is better: exercising in the morning or at night?
Answer
There is an advantage in exercising in the morning however scheduling it into your day is more important than the slight variation it makes. It is the total kilojoule balance over 24 hours that is more critical. In other words, if you burn more calories than you consume – whether you are jogging in front of the Today show or the Tonight show – you will lose weight. Conversely if you eat more calories than your body burns, you will gain weight.
Question
I am 30 years old and my family has a history of osteoporosis and I have never enjoyed lifting weights, but I do love to jog and power walk on the treadmill. Is this good enough to reduce my risk for osteoporosis, or do I need to lift weights too?
Answer
The bad news is that you should be lifting weights as well! Walking or jogging will help maintain bone density in your hips and spine, two common fracture sites, but neither will work for your wrists, another site of frequent fractures. So you also need to load the joints in your upper body. Women begin to lose bone mineral density in their early 30’s. It is a good idea to start lifting weights now; these exercise habits will help maintain the bone density you will need later. In addition you have to consume sufficient calcium – approximately 800-1000mg per day. If you don’t get enough calcium in your diet, parathyroid hormone secretion will increase which will lead to weakening of the bones.