Nutrition Q&A #380

<div>Gillian and Niki answer your nutrition questions, including hunger & recipes, small wins & gastric distress. <br /> <br /> 0:00 Introduction & Gillian is Human<br /> -what do you do if you get off the rails?<br /> -hydrate & drink lots of water<br /> -get back to your normal: don't overreact, but get back to the routine that makes you feel good<br /> -do the things you need to do to get back (shop, food prep, etc.)<br /> <br /> 9:30 Hunger Signals<br /> -depends on your food choices (empty calories versus protein- & fiber-dense meal)<br /> -what do you mean by hungry? what does that feel like? <br /> -think about all the distinction between painfully full to truly hungry and needing food--there's lots of difference between those two extremes<br /> <br /> 14:37 Novice, Intermediate, Advanced Nutrition Clients<br /> -what defines these levels? <br /> -knowledge, skill-levels, compliance all matter<br /> <br /> 17:55 Examples of Small Wins<br /> -making changes that are different than their norms that bring them closer to their goals<br /> -think about the meal, the day, the week, the month<br /> -also, think about the small wins versus the guilt and mistakes<br /> <br /> 21:28 Gastric Distress & Nutrition<br /> -can the nutrition coach help them identify a cause (are certain foods causing this)?<br /> -might recommend seeing a doctor to see if it's something more serious (after tracking with a visual food diary)<br /> -there can be things like bubbly water or medication that might be causing a problem (so let's look at non-calorie items too)<br /> <br /> 24:53 FODMAPs<br /> -short-chain carbohydrate or sugar<br /> -tend to cause problems for people with IBS<br /> -identify what the person is sensitive to<br /> <br /> 29:45 Blood Markers<br /> -these matter, but it's really more important to focus on the behaviors<br /> -how will this data change our actions?<br /> -don't fixate on a number<br /> <br /> 34:26 Training on Low Carb Diet<br /> -understand why the person wants to follow this diet<br /> <br /> 38:37