Integrative Medicine

Nutrition

Is it necessary to take nutritional supplements?

Supplementing: The Key to Optimal Nutrition

Is it necessary to take nutritional supplements? Well, I think the answer is yes. As much as I'm a huge fan of getting all the nutrients you need from your food, the reason why I think it's important to add supplements to your life-- remember the word is supplement. It's not meal replacement. It's not replacing nutrients from food. But the reason why we should be consuming it is first of all, depending on your caloric intake needs, you may not be able to get all the nutrients that you need from your food every single day. And the other reason to consider supplements is adding on what I consider clinically relevant, or clinically significant levels of nutrients that are beneficial for maintaining health, for preventing certain diseases. And that is the main reason why I feel that supplementation is beneficial.

Yes, it is necessary to take nutritional supplements in order to get all the nutrients you need and to maintain good health.

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Is it necessary to take nutritional supplements? Yes, I believe it is. While I advocate for obtaining nutrients from food, supplements can play a valuable role. It's important to remember that supplements are meant to complement, not replace, nutrients from food.

Depending on your caloric intake needs, it may be challenging to obtain all the necessary nutrients solely from food every day. Supplements can help bridge that gap. Additionally, supplements can provide clinically relevant levels of nutrients that contribute to maintaining health and preventing certain diseases.

In summary, supplementation can be beneficial for ensuring adequate nutrient intake and supporting overall health.

What is the optimal amount of protein to put in my shake?

Is additional protein necessary in your shake? Assessing your daily intake and needs.

What is the optimal amount of protein to put in my shake? Well, let's start with, do you even need an additional amount of protein in your daily food intake? Most Americans do not have an issue with inadequate protein consumption. So the question really is looking at your entire day and whether or not the protein that you need to take in or you're desiring to take in, is that a meal replacement? Is this in addition to because your other protein intake is inadequate? So there is no right answer for this in terms of giving you direction about what would be considered optimal, because everybody's protein intake varies based upon their body weight, the amount of activity they do, and the amount of muscle mass that they have in their body. So that's a great question. And one that really requires looking at your total daily intake as far as nutrients. And then assessing whether or not you need a protein. And then deciding from there what you're going to put in your shake if you even need one.

There is no one-size-fits-all answer for the optimal amount of protein to put in a shake, as it depends on your body weight, activity level, and muscle mass. You should assess your daily nutrient intake to determine whether or not you need an additional source of protein and then decide from there what to include in your shake.

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The optimal amount of protein to put in your shake depends on various factors. Firstly, it's important to assess whether you actually need additional protein in your daily food intake. Most Americans typically consume enough protein, so it's crucial to consider your overall daily protein intake and whether the shake is intended as a meal replacement or to supplement inadequate protein intake.

There is no one-size-fits-all answer to determine the optimal amount of protein for your shake. It varies based on factors such as body weight, activity level, and muscle mass. To determine the right amount for you, it's necessary to evaluate your total daily nutrient intake and assess whether additional protein is necessary. From there, you can decide the appropriate amount of protein to include in your shake, if needed.

What is the best type of alcoholic beverage to consume if you are trying to loose weight?

Clear spirits - the best choice for weight loss

What is the best type of alcoholic beverage to consume if you're trying to lose weight? Well, I can make that really easy for you. It's just about consuming clear spirits, and there are three in particular, vodka, gin, and tequila. That's it. Drink those on the rocks with club soda. Maybe if you want a little tonic in there. But really trying to keep added calories to a minimum. You're going to get the most-- what I consider bang for your calorie buck when you're consuming clear spirits. The reason also is that when you consume things like wine and beer, they have a lot of extra carbohydrates as part of the inherent property of those foods, and those beverages rather. And not because carbs are bad, because they're not. I'm just looking at weight loss, weight progression, and how people can best consume alcohol safely without it adding too much of a burden to their weight loss goals. So there you have it. In a nutshell, clear spirits win.

Clear spirits like vodka, gin, and tequila on the rocks with club soda are the best type of alcoholic beverage to consume if you're trying to lose weight.

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The best type of alcoholic beverage to consume when trying to lose weight is clear spirits, specifically vodka, gin, and tequila. These spirits have the fewest added calories. Enjoy them on the rocks with club soda or a splash of tonic to keep the calorie intake to a minimum. Wine and beer, on the other hand, tend to have more carbohydrates, which can hinder weight loss progress. While carbs are not inherently bad, clear spirits are a better choice for those focused on weight loss goals. In summary, clear spirits are the winner when it comes to weight-conscious alcohol consumption.

When it comes to weight loss, is diet or exercise more important?

Equal importance of diet and exercise for weight loss

When it comes to weight loss, I'm often asked which is more important diet or physical activity and the truth is they're both equally important, in fact think of it like the scales of Justice you need to have a good dietary intake to balance out physical activity and nobody ever gets out of my office without talking about both. So it's always key and critical that I speak to people about what they're putting into their body when it comes to Weight Management. Especially when they're looking for weight loss and especially when we're aging and in terms of physical activity, that's important too. If I could just touch on physical activity for a moment because I think that that's something, I I think gets overlooked all exercise is valuable any kind of physical activity that you do is great. But a lot of times people believe that they should only be doing cardiovascular exercise or cardio instead of doing weight training. You know, people say, I want to do a lot of cardio loose. And wait and then I'll do weight training. No wrong answer. You need to do resistance exercise so that you can build up your muscle mass. So that you have more muscle mass, which means you're going to burn more fat for fuel at rest, which is when you burn the most fat for fuel, don't look at what it says. On the equipment, you burn more fat for fuel when you are at rest and when you are sleeping. So sleep is also an important part of that equation. So it's important to balance everything out. You want to do cardio, you want to do weight training, you want to do balance training as you're aging, which is why I think yoga is really important and you want to make sure that you get some good stretching in as well. And then, as far as food goes, I'm high, I'm a big fan of recommending plant-based diets where you're eating large amounts of plant based foods and smaller amounts of animal Source protein. So, being cognizant of that, being aware of getting more fiber in your diet. And I like to add in a little bit of time, restricted eating in there. R as well.

Diet and physical activity are both equally important when it comes to weight loss and management. People should focus on doing a variety of exercises including cardio, weight training, balance training, and yoga as well as eating a diet high in plant based foods and low in animal source proteins. Additionally, time restricted eating can also help with weight loss and management.

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When it comes to weight loss, the question of whether diet or exercise is more important often arises. The truth is, both are equally important. It's like the scales of justice - you need a balanced approach that includes a good dietary intake and physical activity. I always emphasize the importance of addressing both aspects when discussing weight management with individuals, especially those seeking weight loss.

Regarding physical activity, all forms of exercise are valuable. However, there is a common misconception that only cardiovascular exercise is necessary, with weight training being secondary. This is not the case. Resistance exercise, such as weight training, is crucial for building muscle mass. More muscle mass leads to increased fat burning at rest, which is when the body burns the most fat. It's important to prioritize sleep as well, as it plays a role in this equation.

In terms of diet, I recommend a plant-based approach where a significant portion of the diet consists of plant-based foods, with smaller amounts of animal source protein. This helps increase fiber intake and overall nutritional balance. Additionally, incorporating time-restricted eating can be beneficial.

To achieve successful weight loss, it's essential to strike a balance between diet and exercise, ensuring a comprehensive approach that addresses both aspects.

Do freeze dried fruits and veggies have the same nutritional value as fresh fruits and veggies?

Freeze-dried fruits and veggies: a nutritious, shelf-stable option

Do freeze dried, fruits, and veggies have the same nutritional value as fresh fruits and veggies. Well, they're not exactly the same as fresh as we like to say fresh is often best and the same thing with raw as long as it's something that you can tolerate. I know in the veggie Department, some people have to eat it cooked in order to digest, it safely but compared to other food preservation methods, freeze-drying fruits and vegetables retains 90% Of its nutrients. So it is a great way to make a shelf, stable product out of fruits and vegetables. It's also great to keep on hand for snacking or to reconstitute and add water and utilize in other recipes. So as far as snacking, as far as shelf stability and being able to add as ingredients to your food, I do believe that freeze-dried fruits and vegetables offer a tremendous option for people. That's It's an awesome question. Ryan, thank you so much for asking.

Freeze-drying fruits and vegetables retains 90% of its nutrients and is a great way to make a shelf-stable product. It is great for snacking or to use in recipes, making it a great option for people looking for nutritional value from fruits and veggies.

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Do freeze-dried fruits and veggies have the same nutritional value as fresh ones? Well, they're not exactly the same as fresh, as we often say that fresh is best. The same goes for raw, as long as it's something you can tolerate. However, compared to other food preservation methods, freeze-drying retains about 90% of the nutrients in fruits and vegetables. This makes it a great option for creating shelf-stable products while preserving the nutritional value. Freeze-dried fruits and veggies are convenient for snacking and can also be reconstituted with water and used in various recipes. So, in terms of snacking, shelf stability, and versatility in cooking, freeze-dried fruits and vegetables offer a fantastic option. Thank you for asking this excellent question, Ryan.

Unlock the Secrets: Intermittent Fasting for Longevity

Do I recommend intermittent fasting? Not only do I recommend it, I've got to tell you the truth. I've been doing it for four years. I went to a conference on fasting. The first Global Summit on fasting at the University of Southern California, School of gerontology. And I was really Blown Away by the data that was being presented. And in fact, if you think about Evolution, we evolved from humans that survived feast or famine and in fact they spent daylight hours foraging around looking for Food. And then they went to sleep at night. So the question of which intermittent fast you should do or what works for you. Personally, I'm a huge fan of the time restricted eating, I think that works wonders, I think is easy. There's 24 hours in a day. Can you start with 12 hours? So, half the day, can you look at, like, 7:00 to 7:00 or 8:00 to 8:00 and only eat within that window of time? And then if you can do that successfully and you feel okay? Can you shorten that 12 hours to 10 hours and maybe no less than 8? Eight hours, some people would argue that six hours is better. But other people would argue that there are some changes in hormones that occur that might make it worse. So, you know, and that doesn't mean just eat a lot of junk during those time periods. I want people to be thoughtful about the foods that they're consuming and you have to remember, if you're going to go out with your buddies, afterwards, or socialize, and if you're drinking alcohol, those calories count to, it's not just what you're chewing. It's what you're actually taking in in the body, but there are Lots of theories about it being beneficial and helpful when it comes to longevity and I'm a huge fan. So give it a shot, see if it works for you and let us know.

I highly recommend intermittent fasting, particularly time restricted eating. It can be beneficial for longevity and I have been doing it for four years. Start with 12 hours of eating and see what works best for you. Be mindful of the foods you are consuming during those times and remember that alcohol still counts as calories.

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Do I recommend intermittent fasting? Absolutely. In fact, I've been practicing it myself for the past four years. My endorsement comes from attending the first Global Summit on fasting at the University of Southern California, School of Gerontology, where I was amazed by the presented data.

Considering our evolutionary history, humans have adapted to survive periods of feast and famine. Our ancestors spent daylight hours foraging for food and then rested at night. This context makes intermittent fasting a compelling approach.

Personally, I'm a big advocate of time-restricted eating. It's simple and effective. Start with a 12-hour fasting window, such as from 7:00 PM to 7:00 AM or 8:00 PM to 8:00 AM. If you find this manageable and feel good, you can gradually shorten the fasting window to 10 hours, and possibly even 8 hours. Some argue that a 6-hour window is even better, but there are differing opinions on the hormonal effects of such a short eating window.

It's important to be mindful of the foods you consume during your eating window. Avoid indulging in junk food and consider the overall nutritional value of your meals. Additionally, remember that calories from drinks, including alcohol, also count towards your intake.

Intermittent fasting has been associated with various theories on its benefits for longevity. I highly recommend giving it a try and seeing if it works for you. Feel free to share your experiences with us.

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Registered dietitian nutritionist, exercise physiologist, and expert consultant in wellness and healthful living, Dr. Felicia Stoler, DCN, MS, RDN, FACSM, FAND is the author of “Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great” and host of TLC's Honey We're Killing The Kids!.  Felicia is an expert in nutrition, fitness, and healthy living, operating her own private practice in New Jersey.  She is a professional speaker, brand ambassador, and spokesperson. 

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