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3 Questions Every Client Wants to Ask, Yet Only Few Do
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 Q: “When I increase my vegetable intake, I have terrible gas! Any suggestions?” - signed Gassy Greg
A: Dear Gassy Greg,
You are not the first client to ask this question! While vegetables are certainly an excellent source of fiber, sometimes the digestive system struggles to break them down (or to digest them).
Going from eating a minimal amount of vegetables into veggie overload can dramatically increase gas production. To prevent this, gradually increase your intake of vegetables to help your body adjust to breaking down all the fiber! Consider how you are preparing your vegetables; if eating them raw, try lightly cooking or steaming them.
Another tip, take a digestive enzyme containing amyloglucosidase or glucoamylase to help break down glucosides. Glucosides are found in high gas-producing vegetables such as broccoli, cauliflower, and cabbage.
Q: “Come mid-afternoon, I am STARVING! All I want is something salty and sweet! How can I avoid overeating?” - signed Starving Sally
A: Dear Starving Sally,
Make sure you are eating a balanced breakfast and lunch. Balancing meals with carbohydrates rich in fiber, lean proteins, and healthy fats helps stabilize your blood sugar levels and better manage your hunger and cravings.
Q: “When it gets to be ‘that time of the month,’ I can get grumpy. My doctor told me it is PMS, but I wonder if there is something I can eat that might help?” - signed Moody Mary
A: Dear Moody Mary,
Eating a balanced diet can help you better manage your moods and hormone levels. Consume plenty of fruits and vegetables as well as foods rich in essential fatty acids (EFAs), zinc, and magnesium such as oily fish, nuts, and seeds. At our next appointment, we can discuss adding additional supplements to improve common symptoms associated with PMS.
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What If? When Your Mind Can’t Stop Thinking About All that Could Happen
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Q: “I can't stop worrying! I know this is holding me back from achieving the goals I want to achieve. Is there anything I can do to help calm down my mind and get things in perspective?” - Signed, Wendy the Worrier
A: Dear Wendy the Worrier,
Slow down, and take a deep breath. Now, try imagining the worst thing that could happen.
For example, “My son might not get into his number one college choice.” Then, ask yourself, “Then, what?” You might think, “Well, he would go to our state school.” “Then, what?” “He’d still study engineering.” “Then, what?” “His student loans might be less.” “Then, what?” Keep going until you realize that the worst thing that could happen isn’t actually that bad.
Practicing this exercise can help you realize that you can handle whatever life throws at you, and your worrying is not doing any good.
Q: “I thought having a cocktail would improve my mood and help with de-stressing. However, it is now making me sleepy and sometimes more agitated? What’s going on?” - Signed Cocktail Loving Carl
A: Dear Cocktail Loving Carl,
While alcohol has been promoted to help reduce stress, it can actually result in a rapid increase in blood sugar levels. The rise and drop in blood sugar levels can result in the slump and agitation that you are experiencing.
If using alcohol for managing stress, I suggest exploring other options. Exercise, meditation, deep breathing, and journaling are healthy ways to reduce stress and improve your overall energy and well-being.
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Featured Recipe
Baked Sweet Potatoes with Raisin Maple Topping
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Recipe by Louisiana Sweet Potato Commission
Ingredients
- 1 Fresh sweet potato (yam)
- 1 Tablespoon pure maple syrup
- 1 Tablespoon raisins
- 2 Teaspoons sunflower seeds
- Salt and pepper to taste
Instructions:
Preheat oven to 400 degrees F. Prick the potato with a fork. Bake on a foil-lined baking sheet for one hour or until very tender. Split sweet potato, and top with maple syrup, raisins, and sunflower seeds. Season to taste. Microwave directions: Pierce potato with a fork, and arrange on paper towels. Microwave on high for 8 minutes; turn potato over after 4 minutes.
Serving Size: 1
Cook Time: 15 minutes
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Be Inspired
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“The turkey. The sweet potatoes. The stuffing. The pumpkin pie. Is there anything else we all can agree so vehemently about? I don’t think so.” Nora Ephron
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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