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
Myplate meal planner
Why do you suggest whole grains as opposed to multigrain?
A “whole grain” includes the entire grain kernel, which includes the bran, germ, and endosperm. Whole grains have natural fiber, vitamins, minerals, and antioxidants.
“Multigrain” refers to a mixture of grains, whether they’re whole or refined. Multigrain products may be refined and be lower in fiber and other natural nutrients.
Whole grain consumption is linked to health benefits like lower risk for heart disease and diabetes, lower cholesterol and blood pressure, and improved body weight control.
Find whole grains by looking for “100% whole grain” or finding products with a whole grain (like “whole-grain wheat,” “brown rice flour,” or “whole-grain oats” listed first in the list of ingredients.
What about potato soup? Is it too high in carbs to be healthy?
Potato soup can be higher in carbohydrates than some other soups, but whether it’s “healthy enough” also depends on factors like its fat and calorie content. A potato soup made with bacon, butter, or cream, and topped with cheese, for example, is far higher in calories and saturated fat than potato soup made with water or milk.
It’s also helpful to think about what the soup may be replacing. If you’re ordering potato soup instead of an appetizer sampler with onion rings and chicken wings, for example, the soup is probably a better choice\ because it’s lower in calories and carbohydrates. If another option is a green side salad, the salad is probably a better choice than the soup.
Portion size is also important. A cup of potato soup is a very different item than a bowl of potato soup in a bread bowl!
Is canola, avocado or sesame oil best?
It depends on the use and the health benefits and taste you want.
Avocado oil is highest in monounsaturated fats and vitamin E. It’s great for salad dressings and in dips.
Canola oil has omega-3 fats and monounsaturated fats. It’s good in baked goods and other recipes, with a mild flavor. It’s also low in cost.
Sesame oil is good in Asian-inspired dishes and grain bowls. It is high in antioxidants and healthy fats. It has a strong flavor, especially toasted sesame oil.
Overall, they are all healthy choices, and you can mix and match or choose the one that meets your needs in the moment.
Is date syrup good to use as a sugar alternative?
Date syrup can add sweetness and a unique flavor, but it doesn’t have much of a different impact on health than white sugar. It does retain some fiber, antioxidants, and minerals from dates, but only a tiny amount. The glycemic index of date sugar is slightly lower than white sugar, and similar to that of honey or maple syrup.
The calorie content and sugar content of date sugar are about the same as white sugar, with 50-60 calories and 14-15 grams of sugar per tablespoon.
Whether you choose white sugar or date sugar, it’s best to limit added sugars and use only in moderation if at all.
Are oats healthy for you? I hear a lot about them being fatty.
A good amount of scientific evidence supports that oats are healthy, and they’re not fatty. Oats are whole grains. They have soluble fiber, antioxidants, and other nutrients. When consumed regularly and in moderation, they can help stabilize blood sugar, lower “bad” LDL cholesterol, and reduce risk for heart disease. People who eat more whole grains tend to have improved heart health and reduced risk for obesity.
Oats are low in fat, with about 3 grams per half-cup of dry oats. They’re almost free from saturated fat.
Try these tips to keep oats healthy.
- Consider a serving size of ¼-½ cup dry (½-1 cup of cooked oatmeal).
- Choose traditional or quick-cooking rolled oats or steel cut oats. If you choose oatmeal packets, look for “regular” or “plain” to avoid added sugars, artificial sweeteners, and other additives.
- Consume oats with a source of protein to keep blood sugar stabilize. For example, try making oatmeal with milk or yogurt, add peanut butter, nuts, or seeds, or have an egg on the side.
- Try cinnamon or fruit instead of sugar to sweeten oatmeal.
I’m vegan, so it is often difficult to find a breakfast that isn’t full of carbs and sugars.
Here are some options when choosing a plant-based (vegan) breakfast at a restaurant.
- Avocado toast - look for whole-wheat or whole-grain bread options
- Scrambled tofu with vegetables
- Black bean and vegetable breakfast hash
- Oatmeal made with water and served with fruit and nuts
You can also ask for a la carte items like the following.
- Whole-grain bread or wrap
- Peanut butter or almond butter
- Cold whole-grain cereal with plant-based milk (like soy or almond milk)
- Fresh fruit
- Meatless breakfast sausage
is there an attendance poll?
No, we didn’t take attendance or keep records in this webinar. We hope you enjoyed coming and learned something interesting or useful!
Thyroid removal & weight loss
Losing weight after thyroid removal can be challenging, but you can take steps to make it happen.
Challenges include:
- Hormonal changes
- Reduced metabolic rate
- Fatigue and mood changes
Be sure to work with your healthcare provider throughout your weight loss journey, and to optimize your medication and meal plan. Here are some tips for diet and activity.
- Focus on nutrient-dense foods like vegetables, lean proteins, and small portions of whole grains and healthy fats like avocado and nuts
- Include muscle-strengthening exercises at least 2 times weekly (as your healthcare provider recommends)
- Achieve at least 150-300 minutes of moderate to vigorous physical activity weekly (as your healthcare provider recommends)
- Prioritize sleep and stress management
- Get plenty of water
