 Ossie-Sharon 10 years ago | Hi, Kishori. Please see answers to your questions below. Note that many of these can also be answered through using the Menu Planner application and selecting the food in question – they will come up in a meu generated for you based on the information you provided during registration.
1. Definitely – you can combine any fruit with any nut, and it is recommended! The amounts are the same, with the exception of bananas, hachiya persimmons, and pomegranates, where each is equal to 2-3 servings of fruit (depending on size).
2. Yes, but as part of a lunch – it is recommended to include a fruit or vegetable with it, and to double that amount or have additional sources of protein and carbohydrates.
3. To limit the effects of beer, a good source of lean protein would be recommended.
Note that tofu is fine if it is organic and not overly processed – in fact, it is encouraged.
Hummus is excellent, and as long as the rice is brown/while, it is also excellent.
4. The total daily amount of green tea general recommended is about 4 cups per day, totaling about a liter.
5. Yes – you are encouraged to add vegetables to everything. Those listed as “free” are the most flexible.
6. Coffee is fine, as is 2% milk (especially if organic). If you use more than 1/4 cup or 60 ml milk over the course of a day, be sure to count it as 1 protein + 1/2 carb exchange – again, easiest to select milk in the Menu Planner to ensure it is built in.
It’s great that you are physically active, and you may find that adding or swapping types of exercise can wake up new muscles and be a boost to your metabolism. As for the rest of the program, rest assured that it is based on principles of nutrition to support post-menopausal changes.
If you have any further questions, please do repost. |
 Kishori 10 years ago | Hi there – I have many questions: 1. is it ok to have apples,pears, bananas with nuts – and can I substitute pistachio nuts with almonds, walnuts, hazelnuts? I saw you recommended a nectarine with pistachios – aren’t many nectarines around that this time of year here. How many almonds for instance would you recommend with a medium sized gala apple? 2. Would a poached egg on whole grain bread be ok for lunch? 3. We usually drink a beer at the end of the day – I saw that if you drink it by itself, that stores the fat – so what should I eat with that to “bust the fat”. As vegetarians, we eat a lot of tofu which I saw is not recommended – what do you suggest instead? I will often cook a baked potato or rice, steamed veggies or salad and tofu – so if I cut out the tofu, then what? 3. We also eat humus with rice – sometimes wild rice and sometimes basmati – will that work? 4. How much green tea/day would you recommend? 5. I saw a great recipe for tomato soup with lentils – is it ok to add other veggies to that recipe? We have a lot of kale in our garden – is it ok to add that to the soup? Is it ok to have a slice of whole grain bread with a small amount of butter on it with the soup? 6. What about coffee – ok with 2% milk? I’m sure there are other questions, but they just don’t come to mind right now. I am excited about this – we’ve always been attentive to our health – aside from being vegetarians, we are quite active – I swim 4 to 5 kilometers/week and my husband hikes with our dog. I also do short walks with the dog pretty much every day. However, since menopause, I’ve put on 25 lbs. and would dearly love to shed it. I basically cook pretty simply – too busy to do much else. We are retired but we do volunteer for various organizations and so are pretty busy. Any suggestions you can give will be really helpful. Thanks |
