Question

Can you tell me how soon after overeating will the average person gain kilograms (or ounces) in weight on their body? Is it a day, two days, or longer?

Answer

How soon one may gain weight after over eating has various dependable issues.

If one over ate fruit or vegetables, the scale will show a weight gain immediately but that is mainly fluid which will be excreted via urine in several hours generally.

The effect of more dense foods is not an equal measure as digestion requires energy output.

We know that science states presently that 1 gram of fat is giving 9 calories and if not used by the body then stored as fat. The fat adds weight. Yet how soon is once again an individual matter. Let’s say someone may be recovering from illness or under stress (this increases nutritional needs) then the intake of a certain amount of food will be quickly used and little may be left for storing and thereby a more gradual weight gain is a result. However the same certain amount of food in another inactive person may increase weight immediately after digestion. The more one is inactive the quicker the weight gain.

The food may weigh 500 grams or so many ounces but that does not result in 500 grams increase in body weight as soon as it goes into our body. First we need energy to digest it, the loss of water (food has water generally) are some basic factors that depend on the type of food and the individual. We burn energy all the time so in a way losing weight unless we consume energy adequately.

The pace of weight gain generally may be after a day but still for some people they relate it takes several days! It all depends on what we do in the time after the food intake and our state of health at time of intake. Someone with poor digestion will lose the expected weight gain soon with the following bowel movements as it is excreted.

Perhaps try to view over eating as a strain on the digestive system. For habitual binge eaters the consensus is probably immediate! Or definitely noticed on the scale within a week.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

Will fibre affect and/or absorb the medications I take?

Answer

Thank you for your question. The answer is yes

Fibre increases the passage of anything taken through our digestive system and thereby reduces the time for absorption rates. Note that fibre, namely soluble forms, can bind to drugs and thereby hinder absorption. It is imperative to have fibre in the diet. One can just avoid high fibre foods or fibre supplements away from meal times. It is always worth keeping the two separate intakes of drugs and fibre about two hours apart.

It is always worth discussing your concern with your health care professional as he or she will know what type of medication is being taken. It does happen that fibre generally may reduce absorption slightly which is fine and safe (as drugs can be toxic in high dosages) but when one needs strong dosages of certain medications then one would avoid high fibre foods or fibre supplements at the time of medication intake.

Do try and always have fibre as fibre is vital in preventing many states of ill health. It is a matter of balance and one needs to take into account the individual, the dietary lifestyle and the type of medication.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

My mother tells a story about fresh garlic and I am trying to see whether it is true or a myth.

She says that fresh garlic if mixed with oil can become toxic if it is left to sit like that for several days. To avoid this toxicity, she tell me to use powdered garlic as opposed to fresh garlic when making salad dressing that I intend to keep in the refrigerator for a couple of days. Do you have any information on this?

Answer

As far as I’m aware garlic is perfectly fine in an oil or vinegar form. In fact it is used medicinally in those forms.

Garlic (whole form) has proven anti-bacterial properties that permit it to be able to be stored without added preservatives. Powdered forms are another story, as it can be inclined to be possibly slightly rancid. The best way to store your garlic and for its most effective intakes, keep it in fresh form (unpeeled) in the fridge within a sealed glass jar and just detach a clove and peel it when needed for meals.

Hope this clears up your perception on our healthy garlic.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

If someone is on a really limited budget, when they shop for groceries, what are the top picks in terms of the most nutritious foods, that are the cheapest to buy, but will also stave off a feeling of hunger? What do you suggest?

Answer

Thank you for your email.

To be specific on what foods to buy can be irrelevant as food prices alter according to availability. In the UK purchasing strawberries for vitamin C may be economical but it may not be in another country. Indeed South Africa is supplied well with citrus oranges and nectarines for vitamin C. However you can follow some broad tips for keeping your pockets heavy or not empty at least!

Use local produce, as locally grown fresh produce is usually cheaper than imported produce!

Processed foods, which are ready-made foods that only require a quick heat up can be pricey. It is much cheaper to buy your own fresh, locally grown produce and cook everything from scratch.

Frozen carrots may be more pricey than buying loose fresh carrots. It is time consuming to peel, clean and dice the carrots but at least cheaper! Remember a tin of carrots or a packet of carrots may both be tasty but the nutritional value may not beat fresh carrots. Try to buy whole foods from markets and the harbour may have bargain deals on fish. Shop around, stores do vary in prices.

Animal produce may be more pricey but when it comes to fast foods such as hamburgers the price is relatively low. Yet the nutritional value is way too low to be worthy of your pocket contents.

Use lentils and beans for proteins to replace meats but always mix your lentils and beans with cereal grains (one part lentils/beans two parts cereal) to uplift the plant protein.

Buy your wholefoods in bulk as that is always a good way to make a saving at the checkout. Try not prepare excess food that leads to wastage. Keep your diet simple yet varied. Spices and herbs make all the difference. Often the aroma and appeal of a chef’s delight can be attributed to herbs. It is a matter of correct mixing and presentation!

Remember buying in small smart packaging will always cost more than buying direct from a supplier in mundane packaging. Support local suppliers and soon you will know when and where the next bargain is to be had. Prepare your own foods and that alone will save your packets. You will be consuming less preservatives and more vital rich nutritional based whole foods.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

My wife and I have been vegetarians for 10 years and we are slowly heading towards dropping animal protein altogether. Would you recommend an iron and vitamin B12 combined supplement?

In regards to iodine intake, what would be better, seaweed derivatives ie, kelp and nori, or a supplement. We try not to add salt to our food or buy commercial breads so we don’t get iodine in our diet from those. Any advice would be greatly appreciated.

Answer

Thank you for your email.

It would be worthy to supplement iodine, vitamin B12, iron and zinc. As for iron it is best taken with vitamin C. Also note that the quality of plant proteins can be boosted by combining groups together.

Iodine is usually sourced from kelp (seaweed) so basically a kelp supplement will serve you well. Of course one can also rather eat some types of seaweed. Note we only need so much iodine and it is usually always best to follow the supplement guidelines.

Taking a vitamin B12 supplement is especially beneficial as we age to support neurological (brain) health. A complex vitamin B supplement could be of support as B vitamins function well together and to prevent any potential deficiency.

Our prime sources of zinc are animal sources and a 15mg zinc supplement would be ideal. Although some cereal grains and nuts with seeds do contribute fairly well in zinc.

Lastly iron from animal sources is more efficiently absorbed than from plant sources (in different forms). However accompanying vitamin C will boost the use of plant iron. Once again anything from 100mg to 1000mg daily of vitamin C will serve you well. You may not need to be too concerned with iron (being male or post menopausal for a woman) but generally 18mg daily will be fine.

Always mix your plant wholefoods (one part pulse – beans, lentils and two parts cereal – rice, wheat, maize, rye, barley or oats). Remember high protein foods such as buck wheat, millet, lentils and peanuts. There are of course many brilliant plant foods out there! They are extremely healthy and protect us from diseases and fast track ageing. Do try and have as much variety as possible and there are many types of plant foods to maintain and promote well-being.

Congratulations on your dietary progress, remember there is ample natural organic salt in many plant foods such as leafy vegetables but hardly any in cereal grains. We need the healthy salts in moderation just as we need many nutrients in balance. Bread can be far more appealing when prepared according to personal tastes (perhaps with seeds) and definitely superior when home baked with whole grain flours.

If you should have any further questions do email any time.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.

Question

I am a soccer player but sometimes during practice I feel weak or exhausted. What do you think I should be eating to have a better performance during my practice and official games?

I’m not asking for a specific diet, just some tips on improving my energy levels to perform better.

Answer

It would be worth your time to consult with a sports nutritionist if possible because on this platform we can only provide general advice to aid anyone not specific advice.

Some ideal foods you can eat to enhance fast release of carbohydrates to support energy production and performance are jelly babies, peanut butter and those electrolyte sports drinks. Fatigue can be the first sign of dehydration. During intense activity such as in soccer one needs to replace lost electrolytes and water, let alone fuel.

Fuel your performance by eating high calorie snacks before running on the field. Wholegrain oat cookies/biscuits, a wholegrain sandwich with peanut butter or tahini (crushed sesame seeds) mixed with jam. Bananas are superb as a fresh fruit to provide B vitamins and fuel. We need those B vitamins to aid digestive processes and convert our foods into cellular energy!

A supply of jelly babies provides excellent fast calorie intakes. You can eat them while travelling or in a rush as they only need to be taken direct from the packet into your mouth.

As a diet is not relevant as per your request the following foods may be of interest before activity; a bowl of oats with a handful of raisins (with milk), energy snack bars, a protein shake of whey protein with mango juice. Obviously individuality in tastes will determine what suits you.

Thank you for sending your question and all the best with your soccer.

Please note that the information provided is for educational purposes only and is not meant to diagnose or treat medical conditions. Consult with your medical physician regarding appropriateness of using supplements in your healing process.