Registered Dietitian since 1999, Abby Langer has a passion for all aspects of nutrition. She has won awards for her teaching and has served on her regulatory college’s council. Abby focuses on body respect and intuitive-style eating, and works with brands aligned with her nutrition philosophy. She has extensive experience in media and a dedicated, engaged following. When not working, Abby loves running, discovering new foods, and spending time with her family.
For weight loss, I don't recommend tracking or counting, but there are other tips you can follow such as building meals around non-starchy vegetables and protein, limiting alcohol and restaurant food, and eating mostly whole or minimally processed foods. Transcript: "Hey, Kim. Thanks for your question in terms of tracking for weight loss, I don't actually recommend tracking, I don't think it's necessary for weight loss. And for a lot of people that can become obsessive, there are a lot of problems with tracking, and I'm going to attach a blog post that I wrote about tracking and Counting and why I don't recommend it. That being said, there are some tips that you can follow that. I always give for people who want to lose weight. The first one is to Build your meal around, non-starchy vegetables and protein around 25 to 35 grams of protein per meal. And that looks like around five to six ounces of animal protein around, 3/4 of a cup of legumes. The second tip I always give people is to limit alcohol and restaurant food. If you find yourself eating out a lot or just eating, pre-prepared food, or drinking a couple of glasses of wine several times a week, you might want to cut Out on that, I don't really recommend cutting anything out altogether because I just don't think that's sustainable. But take a look at those things in your life and see if maybe they're happening a bit too often. The third tip, I always give people is to limit ultra-processed food and to eat mostly whole or minimally processed foods. When you can often, when we step away from diet behaviors, like tracking and Counting were more successful at losing weight and And keeping it off and just improving our relationship with food and our bodies. Let me know if you have any other questions."how to eat without tracking or counting
As a dietitian, I get the Subway BMT and load it up with vegetables. I skip the chips and cookie and get a drink. I usually choose white bread because the multigrain is not nutritionally superior to the white. Transcript: "Hey Ryan, thanks for your question. So what do I get at Subway as a dietitian? The subway BMT. Of course, I usually pile on the vegetables because if I'm going to get Subway I want to make sure that I get at least one to two servings of vegetables with my meal. I skip the chips and I skip the cookie and just get a drink and that's it. As far as the bread, that the subway is made on. I usually choose white because I know that they're multigrain. Rain or any kind of brown bread that they sell isn't really nutritionally. Better quote-unquote, then they're white and I prefer the white. So bottom line, whichever Subway sub you prefer. Just make sure you have a ton of veggies with it and enjoy."
Microbiome testing is in its infancy and the information you get from it doesn't have much clinical applicability. Save your money. Transcript: "So this question is about microbiome testing and I know this might not be what you want to hear, but microbiome testing, is really in its infancy right now. And even if there is information that you can glean from your results, they just don't have much clinical applicability in in that. I mean, that the clinical significance or the way you can use it in your everyday. If isn't very significant. I mean, it's cool to see what kind of bugs, you might have in your gut. But remember that most of these microbiome testing companies, use shotgun sequencing, which is just a picture. A snapshot in time of some of the many many Got Bugs you have At this point in time, science can't even tell us what the optimal microbiome looks like. Never mind for each individual person, and also your microbiome changes on a daily basis. Or every few days, if you take medication, if you change your diet, your gut bugs may be completely different. So, the information that you're getting from those microbiome tests isn't really relevant. I would say, save your money."
My nutrition rule is that I am allowed to enjoy any food that I want, but then move on. Transcript: "Hi Josh. Thanks for your question. So what's a nutrition will I live by? I think it has to be that I am allowed to have any food that I want. Really, you know, for so long. I was like, I can't eat this, I can't eat that and it just made me want food those Foods more. I now live a way more flexible and balanced lifestyle. And I have a way more flexible and balanced diet. Bye. Just telling myself that if I want a food, I can enjoy it and move on, you know? And that's one rule. I don't think I'm ever going to change."
Ezekiel bread is the best for sandwiches because it is a sprouted grain bread with low sugar and high fiber and protein. It can be found in the freezer section of health food stores or supermarkets. White bread is also necessary for certain types of sandwiches, like BLTs or hamburgers. Transcript: "This question asks, which bread is best for sandwich and hands down? My favorite bread is Ezekiel bread, which is a sprouted grain bread. That has very low sugar and is absolutely perfect for sandwiches. Sprouted grains are generally more nutritious for us and the Ezekiel bread that I buy is quite high in fiber and in protein, as well, it's found in the freezer section in the organic section. Of your Supermarket or health food store. Of course, if I'm going to eat a BLT, I need it on white bread. And if I'm going to eat a hamburger, I'm going to need to have a Wonderbread button. You know, variety is the spice of life. Sometimes you just need white bread. But if you're making a sandwich, like I said, and you want something helpful is equal bread hands down the best."
When choosing a probiotic, consider what you need it for, the bacterial strain, dosage and make sure that it is formulated to bypass the stomach and reach the intestine. Avoid probiotic chocolate or chips as they are not the best option. Transcript: "The question is, what should be considered when choosing a probiotic? The first thing to consider is what exactly you need? The probiotic for probiotics, can be helpful in certain situations like IBS or drug-induced diarrhea, but for most healthy people, probiotics don't have a limited efficacy. If you choose a probiotic, make sure that you're choosing the appropriate bacterial strain, Aim for what you're using it for, and you can find that information online. You also want to check the dosage cfus, colony-forming units, to make sure that it is high enough. And you also want to make sure that the probiotic is formulated in a way that it can bypass the acidic environment of the stomach, and get to the intestine, where it does its work. So, in that case, probiotic, chocolate and probiotic tortilla chips, or Really not your best bet, go for the real stuff."