stephanienelsonrd MFP Staff

This week, we’re talking about how certain foods can boost your mood. Did you know that the key to eating to improve your mental health has a lot to do with maintaining a healthy gut? Healthy bacteria in your gut produce compounds that help your body maintain hormone balance. Comment in the thread below:* Have you noticed…

This week, we’re talking about how to eat better in order to sleep better. Did you know nutrition and sleep are closely related? A diet high in processed foods, saturated fats, sugar, and sodium is linked to poor sleep. Comment in the thread below:* Have you noticed that certain foods keep you up at night? * Are there…

This week, we’re focusing on eating for better focus. The single most important thing you can do to fuel your focus is to eat a balanced meal with carbohydrates (like fruits, whole grains, or beans), protein (dairy, meat, or tofu), and healthy fats (olive oil, nuts, or avocados). Also pay attention to which foods make you…

This week, we’re focusing on eating to boost energy and sharing simple ways to adjust your food intake to combat fatigue so you feel more energized throughout the day. Comment in the thread below:* What foods make you feel more energized? * What foods do you avoid when you’re feeling fatigued? * Does eating larger or…

Hi! Congratulations on making it so far in your journey. You are totally not alone; this is a common hurdle and a lot of it has to do with your metabolic response to weight loss. Weight loss slows down exponentially over time, and this is just your body doing its job. In fact, when your body is approaching its happy…

The problem with supplements in general, including probiotic supplements, is the lack of labeling regulations. There have been way too many instances of a supplement claiming to have an ingredient, and then an independent testing lab will find that supplement doesn't contain the ingredient at all, or it doesn't contain the…

Probiotics are one of my favorite topics! :smile: One of my favorite tricks with yogurt, to reduce added sugar, is to get plain yogurt and then mix in a small amount of vanilla extract. Or, try defrosting some frozen berries, and include the melted juices to mix into the yogurt. Cottage cheese and some cheeses do contain…

Hi there! It sounds like you might be sensitive to FODMAPs, which are certain kinds of fermentable sugars that can cause gastrointenstinal distress for some people. I highly recommend reaching out to your doctor for guidance with this, but the general idea would be to get rid of high FODMAP foods in your diet until your…

The short answer to your first question: it depends. My recommended minimum is between 0.8-1 grams per kilogram of body weight, but I've broken it down a little further: - If you're active and exercise regularly, you can go up to 1.4g/kg. - For weight loss, you can go up to 1.6g/kg. - In general, I don't recommend more…

Great question! First, let's dive into why it's important to distinguish between natural and added sugar. Natural sugar typically comes from fruit, vegetables, or dairy in moderate amounts, and these foods are important sources of other nutrients like fiber, protein, vitamins, and minerals. Natural sugar when eaten with…

To help hit your protein goal, try thinking about your meals by starting with your protein source. For breakfast, vegetarian options might be beans (try a bean breakfast taco), Greek yogurt or protein pancakes. For lunch, try white beans mixed with farro (a high-protein grain) and feta cheese, or build a salad around your…

Some of my favorite high-protein snacks are Greek yogurt, edamame, hard-boiled eggs, turkey jerky, peanut butter (on toast), rice and beans, cheese, and protein bars that are low in added sugar. Sometimes, I'll prepare a smoothie with fruit, yogurt, peanut butter powder, and protein powder to have a nice balance of carbs…

Congratulations on your focus on your health! Stories like that make us smile. 😃 My favorite solution for plant-based burgers is to make my own patty out of mashed-up black beans, onions, garlic, bread crumbs, and an egg. You can play with the flavors here too by mincing up canned chipotle peppers, or mixing in sriracha,…

This sounds like a great heart healthy breakfast! The probiotics in the yogurt can help lower your cholesterol, the fiber from the oats, nuts, and berries also help lower your cholesterol, and walnuts have omega-3 fatty acids which are good for your heart. It also sounds super filling and tasty, which is also important.…

You’re not alone when it comes to being overwhelmed by all of the diet options out there. Different diets work for different people because we all respond differently to food. A recent study even showed that identical twins eating the exact same meals had very different reactions! That’s why the key is trying different…

The best thing you can do to raise your HDL cholesterol is exercise! I highly recommend focusing on that first. Set small goals to increase your exercise through walking, riding a bike, or whatever else you might enjoy doing from an activity standpoint. From a diet standpoint, try reducing your alcohol and focus on omega-3…

To lower your cholesterol, eat lots of high-fiber foods like oats, beans, fruits and veggies, avocados, and whole grains. Switch from red meat to chicken, fish, or veggie proteins. Reduce your alcohol consumption, and exercise at least 150 minutes per week. Here's an interesting point for you: probiotics can help lower…

I love this question! Very nutrition nerd-y 🤓 Essentially, as long as you specify whether the weight you're using is raw or cooked, it'll account for the runoff. For example, if you start with 4 ounces of raw meat, and end up with 3 ounces of cooked meat, as long as you log "4 ounces raw" OR "3 ounces cooked", the runoff…

To help hit your protein goals, edamame/soybeans are a great vegan protein source. It's mostly protein, so if you're coming up short on your protein goal but getting close to carbs or fat, edamame is a great way to bump up that protein without affecting the other macros. Good pre-workout ideas for your needs are fruits or…

Satisfying snacks are specific to your needs and preferences; your snacks should always contain your favorite foods! My general recommendation for a filling snack is that is should contain fiber and protein or fat. Something low in fiber, or weighs too heavily on one macro, usually makes you hungry sooner. Some of my…

The DASH diet is a great, evidence based eating plan for lowering your blood pressure. It focuses on fruits and vegetables, lean proteins, and whole grains, like a Mediterranean style of eating. There are also specific foods that have been shown to help blood pressure. Studies have shown that 250mL beet juice daily lowered…

Spinach is great for you! It has vitamin K (important for blood clotting and bone health), calcium, and lots of antioxidants, and is a great addition to your diet. That being said, too much of any food can have negative consequences. But you'd have to eat A LOT of spinach for you to suffer negative health effects. There…

Regarding protein, it's always good to practice moderation. I don't recommend more than two grams of protein/per kilogram/per body weight. There's no proven benefit beyond that; your body can only metabolize protein for muscle building to a certain limit. If you do eat ""too much"" protein, you raise the risk of kidney…