Each month I collect the questions and answers you have about health and answer them in one place. Follow the Whitness Nutrition instagram page, where I host bi-weekly Ask Me Anything question boxes FREE for the community.
Whether you’re wondering if that new protein powder on the market is good for you, or whether your recent lab work is showing signs of insulin resistance, you’ve come to the right place! Rather than scouring WebMD and trusting in TikTok for your health and wellness advice, why not turn to the nutrition expert?!
Remember: these answers are not meant to be a substitute for medical advice, and if you are looking for more individualized answers, schedule a discovery call with me today!
Food, Fad and Facts: the nutrition questions you asked this month!
Food: Quick, Easy Healthy Meals
1. What are quick and easy healthy snacks for on the go?
- Sliced veggies dipped in protein ranch (plain greek yogurt + dry ranch dressing mix)
- 1 sliced orange and celery sticks with cashew butter
- 1/2 cup berries + 1/4 cup roasted pumpkin seeds
- EPIC BBQ chicken jerky bar + small Apple and peanut butter
- Mini sweet peppers stuffed with rotisserie chicken
- Baby carrots with 2 tbsp of hummus or guacamole
- A BTR bar with a handful of strawberries
- Bone broth with almond flour crackers
2. How to incorporate protein powder into my diet?
Protein powder is a really easy way to increase your protein intake! Use a high quality protein powder. Avoid protein powders with artificial sweeteners like sucralose, artificial ingredients and food dye. Look for a complete protein source from grass-fed cows (if whey or beef) or pea protein from organic, non-gmo peas.
The easiest way to use protein powder? When it comes to incorporating it into your routine, I always recommend blending protein powder into your smoothies or mixing with water, organic whole milk or unsweetened almond milk. You can also add into your favorite baked goods and breakfast, such as protein waffles or muffins. If you get an unflavored, unsweetened option, you can also mix it into sauces!
The best protein powder? These are my four favorite complete protein powders with good flavor that mix well and don’t contain artificial sweeteners
3. What’s the best pre-made protein shake?
Always look for a low-sugar, low-carb, and high protein ready to drink option. Always read the ingredients – any option that is made with vegetable oil, sugar alcohols, or added sugar would be best to avoid. My three go-tos for a pre-made protein shake would be:
- OWYN Elite Protein Shakes, 32g of protein per serving
- Orgain Vegan Protein Shakes, 16 of protein per serving
- Koia Protein Shake, 18g of protein per serving
Fad: Hot Topics in Nutrition
1. Is Diet Coke unhealthy?
Instead, ask yourself – is it helping my health? No. Aspartame damages your gut microbiome, intensifies sugar cravings and chronic intake can worsen insulin resistance. It can also contribute to bloating and mask hunger signals. Now, if it’s one every once in a while, enjoy your 20% living..But if it’s every day, I recommend diversifying your diet with a prebiotic soda or unsweetened tea.
2. Should I add collagen to my coffee?
Absolutely! I add it to mine frequently to kickstart my day with a dose of protein. I recommend around 2 scoops of collagen a day, and adding the second scoop to something more nutrient dense like a smoothie. Find my collagen recommendation here!
3. Does Gluten-Free Bread still count as a carb?
What many people don’t realize is that gluten free bread is usually more carbohydrate rich than a traditional loaf. Because it’s gluten free, there’s usually added sugar to make the bread taste better without the awesome texture of wheat. But, considering all bread is going to be a carbohydrate; lean into the fiber content! Aim for 15% fiber or more in your bread choice, which increases the likelihood of its satiety, and decreases its effect on blood sugar. Plus, pairing your bread, or any carbohydrate, with some sort of fat, such as peanut butter or grass-fed butter, or a protein, such as eggs or deli meat.
My go-to’s for gluten-free bread include:
- Real Phat Foods Pumpkin Bread, it’s absolutely delicious!
- Base Culture, which I order on Thrive Market for the best deal.
- Queen Street Bakery, 12g of fiber per serving!
- Simple Kneads sourdough, which you can find at Whole Foods.
Fact: Healthy Diets and Nutrition Facts
1. Egg whites or the whole egg? What’s better?
Research has shown that the nutrition benefits that come from eating an egg come from the whole egg. To get the full nutrient density from the egg, which includes protein, choline, and healthy fat, you need to eat both the white and the yolk. To get the optimal protein intake per meal, you need to eat 3 medium-large eggs, which will provide around 18-20g of protein.
What type of egg is best to buy? When you pick out eggs, focus on what the chicken ate! Look for organic, grass-fed, pasture raised eggs for the most nutrient dense option. You can tell an egg is more nutrient dense by the color of its yolk; the darker the better!
2. Is fruit bad for your blood sugar?
Any fruit can be balanced using our Blood Sugar Bliss method. But, fruit is a large category with a lot of variance in their blood sugar impact. The lower the fruit falls on the glycemic index, the less impact it will have on blood sugar. This is why fresh fruit is always better than dried fruit, as dried fruit falls into the medium/high glycemic index range. I recommend my patients prioritize fruit that falls in the low-glycemic range of 0-55 to avoid unwanted spikes in blood sugar. And to always pair that fruit with a meal full of veggies, protein and fat.
The best low-glycemic index fruits include:
- Cherries, 25
- Grapefruit, 22
- Berries, 25
- Apples, 35
3. What to Eat Before a Morning Workout?
Have something small and simple. A carb protein combo around 100 calories and won’t leave you feeling full and slightly sick before your workout. Avoid high fat choices that take too long to digest and acidic produce options that can upset a morning stomach.
- Greek yogurt with some berries
- A meat stick
- Sweet potato hash with a hard-boiled egg
- A low-sugar energy bar like BTR or Elavi
And then follow up your morning workout with electrolytes and a protein-rich meal!
If you’re looking for more FREE blood sugar bliss tips, sign up for my free meal guide for weekly inspo straight to your mailbox. You can also find the rest of the AMA’s on my Instagram, @whitnessnutrition, in the highlights section under “AMA.”
