Ask Ryan! Expert Nutritional Advice

1. What is Ryan's background? What are his credentials? Ryan's answer...
2. I'm a competitive cyclist and sometimes I feel weak. Is there something I can include in my diet to fix this? Ryan's answer...
3. Can you tell me of some key foods I should be including in my diet and what they are for? Ryan's answer...
4. My weight isn't a problem, but for some friends it is. What are some tips I could give them – vegan or otherwise? Ryan's answer...
5. Any tips for endurance athletes? I usually eat Clif bars and drink water or vegan carbo drinks or Emergen-C. Ryan's answer...
6. I exercise in the evening. What should I be eating in the morning and throughout the day? Ryan's answer...
7. What’s all the fuss I hear about hydrogenated oil? Ryan's answer...
8. Can you please help me explain to my friends, family and loved ones how important breakfast is? How do I break it down for them? Ryan's answer...
9. Recent news hype has people telling me they can’t go vegetarian because of studies showing that soy is “bad.” What’s up with these claims? What do I say? What’s the truth? Ryan's answer...
10. I have an eight month old girl who I want to raise vegetarian. However, my mother-in-law claims that I will be stunting her growth by not feeding her meat. Can you give me some advice on how to provide my lovely little girl with the proper and complete nutrition through a compassionate diet while she is growing? Also, is there any research showing any health differences between children raised vegetarian and those not? Thank you for your help. Ryan's answer...
11. I’ve just started training for a marathon in late March. I’ve been under some stress lately, so I feel like I’m starting training from a worn-down place. Any ideas on how to turn that around? Ryan's answer...
12. I know a lot of people who are trying or going “raw”. What does that mean exactly and how is it helpful (if it is)? Ryan's answer...
13. My mom (who is vegetarian) hit menopause a couple of years ago. She doesn’t want to do estrogen-replacement therapy, and soy didn’t really work for her hot flashes. Any suggestions? Ryan's answer...
14. Is there a way to test food allergies without paying lots of money and spending tons of time at the doctor’s office? Ryan's answer...
15. How bad is salt for you? What about sugar? Ryan's answer...
16. I’ve heard mixed things about B vitamin requirements. Can you tell me how much B12 I need, and what it’s for? Ryan's answer...
17. What happens physiologically, to my body, if I over ingest a fairly large amount of sugar in one sitting. For example, a (regular sized) box of Good & Plenty, or a (regular sized) bag of M & M's? What about a large box of G & P, or the king sized bag of M & M's?? Ryan's answer...
18. I am trying to control my weight and am addicted to diet Coke. I have been told that it specifically increases your chances of getting “Metabolic Syndrome” where you have elevated glucose, BP and a spare tire. Can you please explain why this happens? Is it the artificial sweetener? I also know it is bad for your teeth because of the phosphoric acid. Thank you! Ryan's answer...
19. Conventional wisdom has long suggested avoiding saturated fats in the diet. Coconut oil is high in saturated fat, but I have had a number of people tell me that coconut oil is actually good for you because it contains medium-chain fatty acids instead of the more common long-chain fatty acids found in other plant and animal fats. Is coconut oil good for you and does the length of the fatty-acid chain really matter? Ryan's answer...
20. I was just wondering if you came across any of the following claims from the anti-soy group and whether you had any thoughts? The following is from a handout entitled SOY ALERT. It was presented to me by a family member who returned from some form of a retreat/spa/detox week. From what I gather there was a lot of education or brainwashing going on. I'm all for education but sometimes things get out of hand, if you know what I mean (tossing all traces of soy out of the house, walking around with an EMF meter, etc.). I'm sure you know what I'm talking about here... [more]. Ryan's answer...
21. I have been a vegetarian for the past seven years and most recently made the jump to a vegan diet. I have been vegan now for four months or so, and I am really happy with the choices I have made! There is only one set back...I have the worst gas/cramping/bloating I have ever experienced in my life! I kid you not… Ryan's answer...
22. My two teenage daughters are following a vegetarian diet. Although I’ve purchased a bunch of cook books, I’m having a hard time fixing so many different meals to suit their needs, and my main concern is their protein intake. Do you have any practical advice? How much protein do they need? What do I need to do to keep them on track? Ryan's answer...
23. I am a 100% raw vegan and training for a marathon. In order to prepare for races or big runs, what should I be doing with my food? Last week, I ran a 15K, and the day before it I mainly ate fruit and green juices and did not eat at all the morning of the race. I felt pretty good. My general thought is that for the few days before a race cleaner is better and not to be weighed down by lots of seeds and fats. Is that right? Ryan's answer...
24. The food pyramid seems to be biased to protein. I know vegetable protein from beans, tofu and nuts adds up but to meet the minimum daily requirement I would have to eat several portions a day? Is the minimum daily requirement really meaningful? In fact, lots of poor nations eat far less of all the requirements that appear on our pyramid. I keep being afraid that a veg diet is ultimately unsustainable. Ryan's answer...

1. About Ryan Andrews
Ryan D. Andrews, MS, MA, RD, LDN, CSCS, CISSN
Dietitian/Exercise Physiologist/Director of Research
Precision Nutrition
Bio Page
PN Blog

Why I do what I do
It's amazing how we treat things like obesity, heart disease and type II diabetes as if there were no cure. We have the necessary information to treat these ailments in a majority of the population. I strive to help people learn about using nutrition and exercise as tools for long-term health and weight management.

Education
Johns Hopkins Bayview Medical Center Dietetic Internship
Kent State University
Master's Degree - Exercise Physiology
Master's Degree - Nutrition
University of Northern Colorado
Bachelor's Degree - Exercise Science (Minor - Nutrition)

Work Experience
Currently I am Director of Research for Precision Nutrition. I spent 14 months after my nutrition internship working at the Johns Hopkins Weight Management Center.

I have also worked as a nutrition advisor for Shapefit.com. During graduate school I was a research and teaching assistant for exercise physiology and spent my free time writing for the campus newspaper as a features reporter. Personal training has been a side job for me during the past eight years. The Colorado Bariatric Surgery Institute allowed me to intern with the dietitian in order to learn more about gastric bypass surgery. Where do you think I started in the work force? Where else....GNC. Finally, during college I was an assistant strength and conditioning coach at The Training Ground.

Publications
I have presented numerous research abstracts and published in peer-reviewed journals. Contact me for a list!

Certifications
ADA-Registered Dietitian (ADA-RD)
ACSM-Health and Fitness Instructor (ACSM-H/FI)
NSCA-Certified Strength and Conditioning Specialist (NSCA-CSCS)
ISSN-Certified Sports Nutritionist from the International Society of Sports Nutrition (CISSN)
NSCA-Certified Personal Trainer (NSCA-CPT)
ServSafe Certified - March 2005

Personal Experience
Nationally competitive bodybuilder 1996-2001

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2. I'm a competitive cyclist and sometimes I feel weak. Is there something I can include in my diet to fix this? Weak being tired, although I am sleeping. And sometimes my heart beats as if it is tired too.

When is the last time you took a break from training? Assuming you’re adequately recovered from your last training phase, we have some nutrition items to think about.

First, meal frequency. Try to eat every 2 – 4 hours. I will throw in hydration here too. Every 2 – 4 hours you should be drinking 1 to 2 cups of a non-caloric beverage (water and green tea are my favorites).

Second, protein intake. Most exercising males should try to eat at least 20-30 grams of protein per feeding. Most exercising females should try to eat at least 10-20 grams of protein per feeding. Don’t go crazy with the numbers here – just make sure you are building in foods that give you some quality protein at most feedings (most any bean, hempseeds, tofu, tempeh, pumpkin seeds, almonds, seitan, soy jerky, pea protein, amaranth, quinoa, etc).

Lastly, post-workout nutrition. If you skimp out on eating/drinking during the 3 hours after a workout, you’re doomed. This is a great time to have your favorite whole grain(s) (quinoa, oats, amaranth, kamut, corn, brown rice, sprouted grain bread/tortillas, etc). Also, throw in some legumes, fruits (bananas, dates and figs are easy to digest after workouts) and veggies. Mix and match to your liking. If you like cereal – say hello to granola and almond milk. If you prefer smoothies – get out the blender and your rice protein. If you don’t like to eat – then get ready to keep feeling like crap, because nothing will change.

3. Can you tell me of some key foods I should be including in my diet, and what they are for?

You just made my day with your question. Listen, or I guess I should say, “read” closely…

4. My weight isn't a problem, but for some friends it is. What are some tips I could give them – vegan or otherwise? I usually talk about metabolism and tips on how to speed it up, like eating whole foods when they're hungry and soon after exercising, as well as eating a well balanced breakfast. What else can I tell them?

What are you trying to do, take my job? You’re a nutrition genius. You already bring up some good ideas.

Weight management is serious business, and it’s what I do best. I hope you’re ready for my top 10 tips for weight management.

1--Exercise 4-7 hours per week
Don’t go all North American on me. Build in some regular exercise. But you have to promise me one thing, you will find something you enjoy doing.

2--Eat every 2-4 hours
It’s tough to fit in all your nutrition with just 2 or 3 squares a day. Not waiting until dinner to eat your first meal will help stabilize blood sugar, promote satiety, increase energy, improve your exercise, and it’s really fun to do in front of your co-workers and friends. Try it. You will be the eating machine.

3--Focus on what you should be eating, not what you should be avoiding
Don’t think of green telephones. What are you thinking of? Probably green telephones. Same goes for nutrition. If you think about all the crappy food out there, it will become your focus. Shift that focus to all the foods you should be eating on a regular basis.

• How are you gonna get in 8-10 servings of fruits and veggies?
• What about your legumes?
• Whole grains?
• Healthy fats?
• Water?

Trust me, that will be hard enough!

4--Don’t believe food advertising (this includes commercials, magazine ads, the front of food packaging, etc.).
Food advertisers are trying to sell you a product, not benefit your health (usually).

5--Drink non-caloric beverages
The exception here would be nutrition shakes and some non-dairy beverages. But soda, juice, and alcohol are bad news for body fat.

6--Maintain a low “A” or high “B” average
80-90% was good enough to get your drivers license. It’s also good enough for nutrition. Don’t try to be perfect. Just do the smart thing a majority of the time.

7—Do not begin the ugly cycle of dieting
I’ve seen it time and time again. The best dieters are the most overweight. Diets don’t work. Never have, never will. If you don’t believe me, go find all the life-long successful dieters. Ummm, that may take awhile. Remember, good nutrition and exercise are a lifestyle, not a temporary program.

8--Eat real food
People don’t go on barley benders. It’s the man-made foods that usually cause weight problems. Stick with whole, unprocessed foods and your appetite and waistline will regulate itself.

9--Mix in some sleep
Very cool research is coming out on the relationship between lack of sleep and weight problems. Seven to nine hours should be a mainstay in your routine.

10--Forget experts like me and find what works for you
Seriously, just because an expert says something doesn’t mean it’s guaranteed. I didn’t find the gospel of weight management in my 6th grade locker. Seek out the exercise and nutrition strategy that works for your lifestyle. If something isn’t working, then find another strategy.

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5. Any tips for endurance athletes? I usually eat Clif bars and drink water or vegan carbo drinks or Emergen-C.

6. I exercise in the evening. What should I be eating in the morning and throughout the day?

Emphasize these foods:

Try to consume food at regular intervals leading up to your exercise session. You may want to allow at least 60 minutes after you eat before your exercise session (unless it’s small and digests easily, like fruits, shakes, etc). I wouldn’t go too crazy on the whole grains leading up to your exercise session. The best time to have those is first thing in the morning and the few hours after exercise. If you have them at other times, try making them a smaller percentage of your total feeding.

• Avoiding heart disease before the age of 40
• Not gaining high amounts of body fat

Hydrogenated oils have been solidified through a man-made process. They are added to foods to improve mouth feel, extend shelf life, and ruin your nutrition (well, I made that last one up). If you happen to see a food product with hydrogenated oil, partially hydrogenated oil, or fractioned oils, you need to set it down, get out your cell phone, and call me immediately. This way you can tell me where you found it and we can dispose of it ASAP.

8. Can you please help me explain to my friends, family and loved ones how important breakfast is? How do I break it down for them?

Alright, I have three methods you can use to break it down.

Ask your friends and family if they know how sumo wrestlers live and eat. Sumo wresters are big dudes. We are talking serious body fat. They are instructed to eat one or two huge meals per day, drink a lot of caloric beverages, and sleep after their largest meal. Hmmmm, that sounds like the typical North American to me. Needless to say, sumo wrestlers aren’t starting their day with a high fiber cereal and fruit.

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University of Massachusetts researchers discovered that men who don't eat first thing in the AM are 4.5 times more likely to be obese than those who make breakfast an everyday habit. In fact, during the study, men who reported missing breakfast just one time increased their obesity risk by 34%. The scientists also found that guys who waited longer than 90 minutes after waking up to eat increased their likelihood of becoming a heavyweight by 50%.

The human body handles moderately sized frequent feedings better than large infrequent ones. If someone skips breakfast, they have missed out on a crucial time for food consumption. After an overnight fast the body is in “slow-down” mode. Providing a healthy meal is like throwing some logs on the fire. It will rev up metabolism and energy.

A good daily goal is 8-12 servings of fruits and vegetables.

If someone doesn’t mix in some produce at breakfast, they are in for a tough stretch during the PM hours. They will run out of stomach space before all of their micronutrients and fiber has been consumed. It’s difficult to meet all nutrition needs with less than three feedings per day.

One of my personal favorite side effects of skipping breakfast is the “rebound effect.” In other words, when people skimp on breakfast, they make up for it and THEN SOME later in the day.

Even the National Weight Control Registry (the who’s who of weight loss maintainers) rates “eating breakfast” as one of the top 4 keys to life-long success. Seriously. You can assure your friends/family they will not meet their health and weight management goals if they skip breakfast. Challenge them to gather up all their comrades who don’t eat breakfast and exhibit stellar health. That one may take awhile!

9. Recent news hype has people telling me they can’t go vegetarian because of studies showing that soy is “bad.” What’s up with these claims? What do I say? What’s the truth?

1. People who overstate the health benefits of soy
2. People who overstate the health evils of soy

I have done more reading on soy than I care to admit, and I’ve spoke with leading soy authorities in the U.S. I know that consuming unprocessed soy foods in reasonable amounts (not all day, every day) is perfectly healthy and nutritious. It’s not going to make you more attractive and raise your income. And it’s also not going to kill you within 24 hours. It’s just a food. 1-3 servings of soy foods per day is what I recommend to most people.

Now, I do know one thing: It’s not a good idea to become a soy junkie. You know the people I’m talking about. Soy milk, soy chips, soy hot dogs, soy ice cream, soy burgers, soy cheese, soy yogurt, soy gum, soy money, soy toothpaste. They use soy everything. That much soy on a regular basis can provide high amounts of soy isoflavones. Soy isoflavones are plant estrogens that act as very strong antioxidants. Some data indicates that eating high amounts of soy protein or soy-derived isoflavones is associated with the risk of developing endocrine-regulated cancers. However, other data indicates that soy isoflavones do not have this effect.

Soy foods also contain goitrogens, which can cause thyroid problems with concurrent iodine deficiency. The take home message on goitrogens is to get enough iodine in your diet and not go overboard with soy consumption.

Finally, some males get concerned with high soy intake. Trust me fellas, there is solid data rolling out about how soy is equivocal to many other proteins in the world of muscle growth and recovery. Don’t sweat it.

If someone is still using “soy dangers” as a reason not to adopt a plant-based diet, tell them not to eat it. When someone decides to follow a vegan diet, the vegan police won’t track them down and make them sign a contract binding them to regular soy food consumption.

10. I have an eight month old girl who I want to raise vegetarian. However, my mother-in-law claims that I will be stunting her growth by not feeding her meat. Can you give me some advice on how to provide my lovely little girl with the proper and complete nutrition through a compassionate diet while she is growing? Also, is there any research showing any health differences between children raised vegetarian and those not? Thank you for your help.

An obvious route to take when raising a healthy child is to focus on unprocessed foods and whole foods. When studying different cultures, those who seem to thrive have one common theme:

Unfortunately, instead of looking at this broad picture and taking into account all the foods being consumed, many parents get caught up in specific nutrients (e.g., protein, fiber, etc.) and label claims. Try not to fall into this trap.

Whenever I am working with parents of young children, I like to point out the position paper of the North American dietetic associations. It has some great info to review.

To address your final question about research on vegetarian children, research shows that vegetarian/vegan children tend to be smaller and lighter than their omnivorous peers, however, malnutrition and growth failure are not common.

Finally, if you ever get questions from family/friends about how a vegan diet is inadequate, ask them what their rationale is. Usually, they have certain beliefs based solely on tradition, advertising and the media. If I based my nutritional intake on those things, I would be an overweight and unhealthy processed food junkie. Come to think of it, I just described a majority of North America.

11. I’ve just started training for a marathon in late March. I’ve been under some stress lately, so I feel like I’m starting training from a worn-down place. Any ideas on how to turn that around?

I always tell athletes that it’s better to take time off and get back to 100% rather than grind it out at 65% of your maximal performance. When someone starts an intense training cycle at less than 90%, results will suffer. When you are worn down, you won’t have the ability to recover, and will be prone to illness and injury.

When you really think about it, recovery from training is just as important as training itself (if not more important). It’s not just about how hard you train, but how hard you train and how well you recover to train again.

My suggestion is to always plan/schedule training and nutrition cycles. Allow for down time and recovery. Many people will structure there training programs to progressively get harder and harder until they burn out. Same with nutrition. Not good.

12. I know a lot of people who are trying or going “raw”. What does that mean exactly and how is it helpful (if it is)?

Gosh, based on what I’ve heard from anecdotal reports, going “raw” is better than winning the lottery, moving to Jamaica, and meeting Justin Timberlake all in the same week!

But seriously. A raw foods diet is one based on the intake of uncooked, unprocessed, and generally organic foods. It may include raw food items like vegetables, fruits, nuts, seeds, sprouted grains/legumes, eggs, fish, meat, and unpasteurized dairy products. So, as you can see, raw doesn’t always = vegan.

Raw foodists declare that nutrients, enzymes, water, and other critical compounds are lost when foods are exposed to high temperatures. Some even argue that when we avoid cooking foods, it’s easier on the environment. Another case raw foodists make is that if a food cannot be consumed in its raw and natural state, it probably isn’t meant to be consumed at all (e.g., garlic).

While there are only a handful of studies about raw food based diets, the principles are sound. I think no matter what style of eating plan someone follows, having at least one meal per day that is raw is a good goal. Like a big salad, cut up raw veggies with nuts, a raw smoothie, etc.

For those wanting to improve strength, muscle, or have a high energy demand due to training, raw food diets can be difficult due to the shear bulk of foods being consumed.

13. My mom (who is vegetarian) hit menopause a couple of years ago. She doesn’t want to do estrogen-replacement therapy, and soy didn’t really work for her hot flashes. Any suggestions?

If I had a nickel for every time a post-menopausal woman asked me about nutrition tips to control hot-flashes, I’d have about $3.10. I don’t like to exaggerate.

While soy has had mixed results with alleviating hot flashes, black cohosh hasn’t faired much better. However, black cohosh does seem a little more promising and warrants further investigation. She may want to discuss this with her doctor and/or dietitian. And while it’s been said time and time again, when using herbs, be careful with herb/medication interactions. They’re very real.

Finally, who would have thought that flax could help with hot flashes! One cool study found that 4 tablespoons of flaxseeds per day can halve the amount of hot flashes in post-menopausal women and lessen severity by about 50%. Plus, it can help keep you regular. Bonus!

14. Is there a way to test food allergies without paying lots of money and spending tons of time at the doctor’s office?
Not if you want an accurate diagnosis.

And before I elaborate on this, I want to make sure we’re clear on some terminology.

A food allergy is different from a food intolerance. A food allergy occurs when the immune system reacts to a normally harmless food protein that the body has identified as harmful. The result of this immune response can be lethal (and is usually noticed within 2 hours).

A food intolerance does not have an immune response and may simply be due to differences in digestion and enzymes.

The incidence of food allergies ranges from 5% to 8% in children to around 1.5% in adults.

When you want to determine if you have a food allergy, there are plenty of cool tests you’re your physician can do to help you. And trust me, if you have an allergy, it will be time well spent.

When you want to determine if you have a food intolerance, you can work with a dietitian, or do a simple “elimination diet” on your own. You would simply eliminate the suspected food (and food products) and assess the results. It’s important here to replace that food with a nutritional equivalent to prevent deficiencies (that’s why it helps to work with a dietitian).

I can give you a better answer than that. In fact, I will give you the most concise answer to this question that has ever been given.

Vegetables, fruits, legumes, whole grains, nuts and seeds contain the appropriate amount of salt and sugar that we need to thrive.

Added salt and sugar will get you into problems with health and body composition. This is when reading the ingredient list on a food can be helpful. If you look at the ingredient list and see any form of added salt or sugar, it probably isn’t the healthiest food product. And better yet, if you find yourself dissecting the ingredient list AT ALL, it probably isn’t good food to choose.

Whenever I have a client who is having trouble with over-consuming foods and gaining body fat – it’s the foods with added salt and/or sugar. These are the foods that people eat too much of and disregard their hunger and satiety cues.

I’ve said it before and I’ll say it again; people don’t go on “watermelon or quinoa benders.”

Just another illustration of how remarkable the fresh, unprocessed, and “non man-made” foods are.

16. I’ve heard mixed things about B vitamin requirements. Can you tell me how much B12 I need, and what it’s for?

Vitamin B12 is essential for controlling homocysteine (think: heart disease prevention). It’s also necessary for producing energy from the foods we eat and the ability of red blood cells to carry oxygen.

One of my favorite dietitians, Jack Norris, covers vitamin B12 recommendations perfectly, right here.

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17. What happens physiologically, to my body, if I over ingest a fairly large amount of sugar in one sitting. For example, a (regular sized) box of Good & Plenty, or a (regular sized) bag of M & M's? What about a large box of G & P, or the king sized bag of M & M's??

Believe it or not, everyone’s body will react differently. How your body tolerates a king size bag of _________ (fill in the blank) can depend on body size, gender, age, if you just ran home from school, if you just woke up, if you just did a 10 day fast, etc.

Have you ever heard of a “glucose tolerance test?” It’s when someone will go to their doctor and drink a sugar laden beverage to determine if diabetes mellitus is present (for the ladies – you also do this test when you’re pregnant). This test shows the doctor how that person’s body is reacting to high amounts of sugar.

Now, back to the original question. Let’s pick one of the “edible food like substances” you mentioned and walk through what would happen.

It’s hard to pick one; since both aren’t vegan (Good & Plenty is colored with carmine, a deep crimson dye, derived from cochineal insects , and covered in resinous glaze, from the lac beetle).

A “movie theatre” sized box is 6 oz. Yikes. Eating that entire box would provide about 150 grams of refined carbohydrates. That might cause your pancreas to hop out of your gut and run for cover. But seriously, 150 grams of refined carbohydrate will cause a massive release of insulin from the pancreas. This insulin is released to help all the sugar you just consumed, that is now floating around in your bloodstream, to make its way into your cells.

Insulin is a storage hormone. It’s also an “anabolic” hormone (think growth). Once your muscle and liver cells are full of the sugar, it will then need somewhere else to go. So the sugar will be converted to fat and stored in fat cells. For those who have resistance to insulin (think: type 2 diabetes), the sugar will just float around the bloodstream and “crystallize” on the cells of your eyes, vessels, and kidneys. High blood sugar also results in a breeding ground for bacteria (think of a person with type 2 diabetes who needs to check their feet for wounds that don’t heal). Finally, since so much insulin was released to get that sugar into your cells, blood sugar levels can then drop too low and cause further hunger. Thus, the ugly cycle of man-made food begins.

To wrap this up, let’s look at the flip side. Eating high amounts of “fast-digesting” carbohydrates is not always bad. If someone were to just get done with a difficult workout session that lasted at least 60 minutes, and then had a large box of Good & Plenty, this would help their muscles to repair and recover for the next workout. Remember, with exercise, the body becomes like a big sponge to carbohydrates and insulin. Many of the sports drinks, bars, and gels are nothing more than a lot of fast digesting carbohydrates (with some protein thrown in for good measure).

I remember having a training partner who would drink a quart of Kool-Aid and eat a few packages of Smarties candy after workouts. It helped him restore all that muscle glycogen!

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18. I am trying to control my weight and am addicted to diet Coke. I have been told that it specifically increases your chances of getting “Metabolic Syndrome” where you have elevated glucose, BP and a spare tire. Can you please explain why this happens? Is it the artificial sweetener? I also know it is bad for your teeth because of the phosphoric acid. Thank you!

After asking me this question, I want you to think about it on a common sense level.

Based on your knowledge about nutrition and the human body, I want you to ask yourself if being reliant on diet soda and consuming it on a daily basis would be good for you. Take a second to think about that.

What if I told you to go to the store and pick out 3 of the healthiest beverages, would diet coke be one? Think about that too.

Now, some things that go through my head when it comes to diet soda intake include:

Does the body know how to handle high levels of phosphoric acid intake? (hint: no)

Remember, just because a certain food or beverage claims to help manage weight, doesn’t mean it will. Always use outcomes based decision making with your nutrition. If diet coke isn’t helping you reach your health and weight goals, then nix it from the daily routine.

To be more specific with your question about diet soda and metabolic syndrome, the studies that have found this result show an association, not a direct “cause-and-effect” relationship. That being said, we don’t really know why it happens. I do know that I haven’t seen any data showing how diet soda improves health and weight.

Finally, I always like to ask clients why they drink diet soda or use artificial sweeteners. You could even make a list of the pros and cons of consuming them.

I have seen artificial sweeteners (including diet soda intake) help people manage their weight and improve health. But I have also seen artificial sweeteners hinder people from managing their weight and impair health. With new data showing associations between diet soda and poor health outcomes, it may not be worth the risk.

The last point I always think of with these products is the budget factor. What are we spending our money on? Nothing really. We don’t get nutrition. We don’t get calories. We don’t get anything except less cash in the bank account. Bummer. I would rather see someone save their money on the weekly 12-pack and buy a high quality unrefined sweetener like date sugar or dehydrated cane juice. Then they could use it to lightly sweeten their beverages.

19. Conventional wisdom has long suggested avoiding saturated fats in the diet. Coconut oil is high in saturated fat, but I have had a number of people tell me that coconut oil is actually good for you because it contains medium-chain fatty acids instead of the more common long-chain fatty acids found in other plant and animal fats. Is coconut oil good for you and does the length of the fatty-acid chain really matter?

There are 2 things I love talking about, and one of them is fatty acid chain length. The other one is any movie with Adam Sandler.

You are correct that saturated fats have long been thought of as evil. An excessive amount of saturated fat (and trans fat) is a strong predictor of heart disease.

Coconut oil is primarily saturated fat. However, it does contain a mix of long chain AND medium chain saturated fats (simply determined by the number of carbons). Fats like butter and lard contain predominately long chain fats.

When a fatty acid is of medium length, the digestion and absorption is much different. These fats will bypass circulation in the lymphatic system and head directly to the liver to be used for energy.

But remember, coconut oil contains a mix of fats. Much of the fat still promotes higher cholesterol levels and plaque build-up on artery walls.

The most potent fats at promoting heart disease are found in animal fat and butter fat. Yet, palm kernel, coconut and palm oil have them as well.

As a side note, the main fat found in cocoa butter (chocolate) is neutral, and does not influence blood cholesterol or plaque build-up. Translation: Better for heart health.

So, what the heck does all of this mean? Well, a general rule I recommend is to consume no more than about 15 grams of saturated fat per day, no matter the source. A TBSP of coconut oil has about 12 grams.

Coconut oil is stable with higher heat cooking, so it can be useful with that. Otherwise, I wouldn’t go out of your way to incorporate more of it into your diet.

20. I was just wondering if you came across any of the following claims from the anti-soy group and whether you had any thoughts? The following is from a handout entitled SOY ALERT. It was presented to me by a family member who returned from some form of a retreat/spa/detox week. From what I gather there was a lot of education or brainwashing going on. I'm all for education but sometimes things get out of hand, if you know what I mean (tossing all traces of soy out of the house, walking around with an EMF meter, etc.). I'm sure you know what I'm talking about here.

No references were provided on the handout I was provided with and asked to comment on:

1. Trypsin Inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals soy containing trypsin inhibitors caused stunted growth (no references stated?).

2. Vitamin B12 analogs in soy are not absorbed and actually increase the body's requirements (no reference?).

3. Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys (no reference?).

5. Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.

6. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting, and long, slow cooking. High phytate diets have caused growth problems in children.

7. Soy phytoestrogens are potent antithyroid agents that cause hypothyroid and may cause thyroid cancer.

9. Soy has the potential to cause infertility and breast cancer in adult women

The “Soy Alert” is distributed by the Weston A. Price foundation. I have heard/read many different things about this foundation, and to be honest, I don’t know if any of it is true. However, after looking at who is on their expert advisory panel – they don’t have any RD’s or MD’s. Hmmm.

Before we get into each specific question, let’s take a common sense approach.

Soy foods in their unprocessed forms have been consumed for hundreds of years. Most of the populations that consume moderate amounts of soy actually have better health and lower rates of chronic disease (than populations who don’t eat soy).

Even if a few of the potential dangers of soy are valid, we have more pressing issues related to nutrition in the US (and the world).

I will give a brief response to each of your major points. Remember, a more complete answer can be found in a soy article posted here: Soy – What’s the big deal?

Don’t rely on vitamin B12 from fortified soy foods. Use a reliable supplement.

This shouldn’t be a concern when eating traditional soy foods. This would be due to alkaline soaking solutions. Not all soy producers use these solutions. The ones that do are generally creating the “man-made” soy foods (e.g., TVP, isolates, concentrates).

Keep in mind, MSG is not limited to “man-made” soy foods. If someone is eating foods that contain the following ingredients, they also need to be concerned:

5. Processing of soy protein results in the formation of toxic lysinoalanine and nitrosamines.

Lysinoalanine would be created due to alkaline soaking solutions used on soybeans. These solutions aren’t used as much in modern soy processing.

Nitrosamines aren’t in traditional soy foods. They are produced in powdered food concentrates. This includes soy concentrates, powdered eggs, powdered milk, and powdered dairy.

These “anti-nutrients” are found in many foods and are rendered useless after cooking and fermenting. This shouldn’t be of concern when soy is consumed in healthy amounts.

A plant-based diet with moderate amounts of soy is protective against most cancers. With ample iodine intake, thyroid function should be fine.

Consuming very high amounts of soy foods while taking thyroid medication could inhibit the absorption of the medication.

Soy foods do not contain vitamin D (unless they are fortified). This simply means that one needs to ensure adequate sunlight to get the vitamin.

Does soy have the potential to influence the development of breast cancer? Sure. And water has the potential to drown you.

The research is mixed on soy food consumption and the development of breast cancer. At this time, healthy moderate amounts of unprocessed soy should be fine.

My take home points: You don't often go wrong with whole, unprocessed foods. Where the problems typically occur is with processed food, in all forms.

This rule of thumb is also true with soy. Whole, unprocessed soy, is just a food. It's not a political agenda. It's not a public health crisis. It's not a way of life. It's not a medicine. And it's not a panacea. It's ONE food – one of a few thousand foods people can include in their diets... or not. It's nothing more.

Moderate doses (1-3 servings per day) of whole-food soy proteins really are no big deal.

21. I have been a vegetarian for the past seven years and most recently made the jump to a vegan diet. I have been vegan now for four months or so, and I am really happy with the choices I have made! There is only one set back...I have the worst gas/cramping/bloating I have ever experienced in my life! I kid you not…

One of the reasons why I decided to cut dairy out of my diet was the sheer difficulty my body experienced just trying to digest the stuff! I figured that as long as I kept my fiber, protein and other levels up, my body would make an easy transition…not so much. I work out on average of two and a half to three hours daily and am generally very active outside the gym as well…I have been reviewing my diet to make alterations in order to counteract these effects but the only conclusive items would be my soy intake and the large amount of fruit and veg I consume…is it possible that too much soy/ raw veg is making me a veritable fart factory!? Is this normal for vegans/frequently occurring? I REALLY need some advice because generally I am veryyy uncomfortable and at this rate I might as well buy shares in Gas-xx because I buy so much of it…I’m not an advocate for symptomatic meds-but I am desperate. Any advice would be much appreciated! Thank you in advance!

When transitioning to a vegan diet, the body can do some interesting things. Among them is create more gas. The good news is that it usually lessens over time (6 months or so). But, as it sounds like you know, it can be very uncomfortable.

Do you notice any differences in bloating at certain times of day? Or after certain meals? Try to log some of those trends and changes. Then you can adapt your nutritional intake accordingly. If you feel great until about 2pm, but then you get really bloated – what is changing? What are you doing differently right before 2pm? Soy might be a culprit; you might consider seeing how you react to fermented vs. non-fermented sources of soy. A high intake of fructose can also cause bad gas (dried fruits, etc). Adequate hydration can be helpful. Plenty of water and/or tea during the day.

Another idea is to take the pro-active approach. I am a big fan of this. Using a good digestive enzyme and/or probiotic supplement can really help. I recommend Futurebiotics Vegetarian Enzyme Complex and Ultimate Life, The Ultimate Florazyme. They can be found at www.veganessentials.com. Clients have also told me that Bean-Zyme by ValuePricedMeds is helpful.

22. My two teenage daughters are following a vegetarian diet. Although I’ve purchased a bunch of cook books, I’m having a hard time fixing so many different meals to suit their needs, and my main concern is their protein intake. Do you have any practical advice? How much protein do they need? What do I need to do to keep them on track?

First off, I would highly recommend developing a “cheat sheet” listing your favorite meal and snack combinations. It is easy to forget about the variety of food choices available and then get frustrated. Grab a few magnets and post that cheat sheet on your fridge. Once you have a basic template, you won’t feel like you have to be a food variety guru. Keep their (and your) nutrition simple.

My Practical Advice: Getting enough nutrition each day is dependant upon what’s available. If there aren’t any healthy foods in the house, then healthy foods won’t be consumed. Focus on the main groups: veggies, fruits, legumes, whole grains, nuts and seeds (in that order). Have all of those foods on hand and ready to eat.

What about protein intake? Many followers of a plant based diet emphasize grains before other foods. This can result in less protein being consumed. Try flipping around your food prioritization and emphasize more veggies and legumes, they usually have a higher percentage of protein.

Believe it or not, your daughters probably don’t NEED a hefty amount of protein each day. However, consuming adequate amounts of protein is vital to health, energy, muscle mass, immune function and weight management. 50 to 60 grams of protein per day would be an absolute minimum (depending on body size, activity, age, etc). I usually recommend that people aim for about 1 gram of protein per pound of body weight. So, if someone weighs 130 pounds, they would aim for 130 grams of protein per day. Keep in mind, while protein intake is important, overall energy (calorie) intake is critical. When energy needs are being met each day with whole foods, protein needs usually fall right into place. That’s always nice, since it’s not very fun to do math when you eat.

This table will give you a glimpse at the protein content in selected foods:

Food	Serving	Protein (in grams)
Seitan	3 oz	23
Tempeh	3 oz	16
Tofu	3 oz	10
Most beans (kidney, pinto, black, navy, garbanzo, lentils, etc)	1 cup	13-18
Quinoa	1 cup (cooked)	9
Oatmeal	1 cup (cooked)	6
Brown rice	1 cup (cooked)	5
Most nut butters	3 TBSP	10-13
Most nuts/seeds	¼ cup	6-9
Sprouted grain breads	2 slices	8-10
Spinach	1 cup (cooked)	5
Broccoli	1 cup (cooked)	4
Potato	1 medium	4
Vega	1 scoop	13
Rice and Pea Protein Powders	1 heaping TBSP	12
Hemp Protein Powder	1 heaping TBSP	8

If you feel that protein goals aren’t being met, you can always introduce a protein powder or nutrition shake. A protein powder blended into a shake for breakfast can be a nutritious way to start the day, plus it is quick and easy (before school/work). Protein powder options include rice, hemp and pea. Fruits and veggies can be added to a shake for more nutrition and taste. I usually recommend Vega. Vega is a protein powder blend that is very tasty and nutritious.

--Keep plenty of healthy food on hand and ready to eat
--Eat enough overall food (energy/calories) from whole foods
--Post a meal/snack cheat sheet on the fridge for ideas
--Try a protein powder/nutrition shake if you feel needs aren’t being met

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23. I am a 100% raw vegan and training for a marathon. In order to prepare for races or big runs, what should I be doing with my food? Last week, I ran a 15K, and the day before it I mainly ate fruit and green juices and did not eat at all the morning of the race. I felt pretty good. My general thought is that for the few days before a race cleaner is better and not to be weighed down by lots of seeds and fats. Is that right?

Yes!

More importantly, you’ve just mastered one of the most important factors of successful nutrition. I’m speaking about outcomes-based decision making. It’s so important to find the nutritional strategy that works for you. No matter what an expert says about nutrition, it all depends on how well you do with the foods.

Based on what you submitted, I thought of a couple more things you may want to implement. What about some sprouted whole grains and/or legumes? Those are beautiful carb sources. Keep the fat intake lower than usual (as you mentioned).

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24. The food pyramid seems to be biased to protein. I know vegetable protein from beans, tofu and nuts adds up but to meet the minimum daily requirement I would have to eat several portions a day? Is the minimum daily requirement really meaningful? In fact, lots of poor nations eat far less of all the requirements that appear on our pyramid. I keep being afraid that a veg diet is ultimately unsustainable.

First off, ignore the food guide pyramid recommendations. It isn’t a useful reference. However, Dr. Fuhrman has a great food pyramid to post on the fridge – see here.

Now, about protein. Remember, there is a big difference between consuming the minimal amount of protein for survival and consuming an amount for optimal health and body composition.

While individuals in poor nations can survive with a very low intake of protein, they are not in optimal health. They suffer from various forms of malnutrition and immune function abnormalities.

It’s kind of like income. Can you survive on $12,000 per year? Sure. Is it optimal? Probably not.

Humans can survive by consuming 0.8 grams of protein per kilogram of body weight, when overall calorie intake is adequate. So, for the 160 pound individual, this would be 58 grams of protein.

However, this amount doesn’t necessarily need to be consumed EACH day.

It’s not essential, at least in adults, that a daily intake of protein, or presumably of each indispensable amino acid, must equal or exceed the physiological requirement. The average intake over several days seems to be most important. This pattern of intake would allow maintenance of an adequate protein nutritional state.

Now, you’ve probably heard about complimentary proteins, right?

Beans and rice
Peanut butter on bread
Beans and tortillas
Etc…

The main thought behind complimentary proteins is that individual plant foods do not contain all the essential amino acids. This is inaccurate, as all plant foods contain all the essential amino acids. There is only one food that does not contain all the essential amino acids and it is an animal food, gelatin.

The theory that some plants have "limiting" amounts of amino acids, which is now used to support protein complimenting, is also not entirely correct. If a person consumes a wide variety of whole plant foods and consumes enough calories, it is virtually impossible not to get in enough protein and/or amino acids. The reason is due to the "amino acid pool," a storage reserve of amino acids that circulate in the blood which can be relied upon as needed and is continuously refueled.

Finally, when all factors are considered, a plant based diet is the most sustainable of all.

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