Question

I am 35 years old and work in industrial construction. I work away from home living in a hotel for 10 days, then home for 4 days and the cycle repeats itself. I rarely seem to have or make time for breakfast and just eat something on the go.

I have breaks at work at 9:30am, 12:00pm and 3:00pm, work until 5:00pm and have supper in the restaurant at 7pm. I would like to know what are some good healthy foods for me to pack to work to eat during my breaks, and at lunch, keeping in mind that the day is long and the work is labour intensive?

Answer

Basically you need to have lots of carbohydrates, protein and fat in the correct ratios so that you can sustain your strength in the construction work (physical labour)  you are doing. You will need a higher percentage of complex carbohydrates because you are doing hard manual work, so try to ensure you get enough foods high in complex carbohydrate (which are low GI) – vegetables, fruits, grains, cereals, rice, legumes, soy, nuts and seeds.

Some snack ideas:

Breakfast

• Tub of yoghurt + 2 pieces of fruit + handful of nuts sprinkled on the yoghurt
• Boiled eggs + wholegrain bread + fruit
• Sardines + avocado spread on wholegrain bread
• Leftovers from dinner (heated up)

Lunch

• Can tuna/salmon on wholemeal bread, salad in a pack with balsamic dressing (and oil)
• Roasted chicken (purchased and kept in the fridge) and vegetable sandwich + piece of fruit + tub of yoghurt (the chicken can last for 2-3 days)
• Marinated tofu with vegetables + pasta (or rice)

Snacks

• Boiled eggs + fruit ( add wholemeal crackers x3-4 if really hungry)
• Cheese + fruit salad or juice
• Nuts (handful) + 2 pieces of fruit (or handful dried fruit)
• Hommous (or other seed/nut dip) + 2-3 wholegrain crackers + raw vegetables (cucumber or capsicum)

All of the above meal ideas for snacks, breakfast and lunch can either be pre-purchased or made the night before very quickly.

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 would like to know a proper diet that I need to follow to reduce symptoms associated with endometriosis. I have had surgery for this condition but the endometriosis still remains and fertility is a problem because of this condition.

Answer

Endometriosis best responds to herbal medicine (combined with some essential nutrients), which can be beneficial if you want to control it naturally.

Herbs like dong quai, paeonia, ladies mantle and calendula would be used in combination to help with endometriosis. The herbs would be combined with essential fatty acids (omega 3, 6 and 9) and magnesium, as well as other herbs to support the liver and assist with liver clearance of the hormones. The B vitamins will also be required to reduce the amount of stress on the body that endometriosis produces.

The mode of action of the herbs and nutrients are: astringent, lymphatic, anti-inflammatory, antispasmodic and stimulates the circulation. This means they help to get rid of the endometrial tissue that the condition produces in a safe and effective manner.

It is best if you see a naturopath or registered dietitian who can help you formulate the best herbs, supplements and diet, for your specific condition and monitor you while you are in their care, to ensure your health improves and you heal from the endometriosis.

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 was wondering what the calorie intake should be for a 25 year old male?

Answer

The calorie intake for males 19-50 years is approximately 2,550 calories.

This is an average calorie intake, which does not take into consideration those males who are more active and who will need more calories or those males who are less active and need less calories.

To assist you with your particular requirements, we have added a calorie intake calculator.

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

Since I started to take a mixture of fruit & vegetable juice every morning for 3 months, I have found that I am losing too much weight. Am I over-dosing on juice?

Answer

Your answer, in one word – yes.

A fruit and vegetable juice drink can contain anywhere between 10-30 calories only. Consider this against a breakfast of cereal, milk and fruit or even eggs on toast (but really any substantial breakfast which includes foods from all the food groups) which can contain anywhere from 100-600 calories.

By drinking juice every morning instead of eating a proper breakfast, your calorie intake is greatly reduced. When you reduce your calorie intake, you will lose weight.

In addition to losing weight with your juice fast for breakfast, you could also be missing out on some of the vitamins, minerals and amino acids that are essential for your body to be strong and healthy.

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

Two separate lab tests have shown my vitamin B6 levels are 53.4, but they should be in the range of 5-30. I do not take any vitamin B6 supplements, but I am taking a herbal spray that contains various herbs. Could my abnormally high vitamin B6 levels be due to the herbal spray or could it be something else that is causing it?

Answer

High vitamin B6 is paralleled by a higher protein intake. Could this be what is happening? A low protein intake means there may be a deficiency in vitamin B6 – it is as simple as that.

The herbal supplement should not make a difference. If the supplement does not contain any vitamin B6, then there should not be an issue with it. You should contact the manufacturer to make sure.

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 have had a throat exam and found out I am allergic to grains, rice, corn and sugar. I am a protein type person. I am having a hard time finding food to eat. I was told by the doctor to eat 85% protein 10% vegetables and 5% carbohydrates. Can you help?

Answer

A super food to concentrate on is quinoa (a seed native to South America originally). Millet is also a low reaction food that is totally nutritious. Quinoa is particularly high in protein, so may be really suited to you and versatile in the kitchen. You should have more of a look on internet for suitable recipes.

The question is, are you a vegetarian or meat eater? I recommend finding a nutritionist who is prepared to give you some sample daily menus so you can plan a proper eating regime with these tough restrictions.

In Canberra, Australia we have a whole bakery devoted to quinoa, soya and tapioca.

The other approach is to get a session from a Bodytalk practitioner in your area to assess and treat your digestive system (and possibly other bodily systems), to find the real cause of your food intolerances.  You have to look outside the square, as everything in your body is linked to everything else.

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 child is 5 months old she has mild eczema – face, scattered on belly, back and arms. She is being breastfed only. What could I have been I eating that could contribute to her skin condition? Are there any foods that I should avoid? What are solanaceous foods?

Answer

Try taking Omega 3 in the form of “Pure” fish oil or organic flaxseed oil yourself, to help deal with your daughter’s intolerances.

Wheat and dairy (cow’s milk) are common reactionary foods. It is wise to avoid these foods during pregnancy, as there is evidence that they may contribute to the development of asthma and eczema in the child. Always supplement with omega 3 during pregnancy, as this may prevent allergies in the future.

You can also try to eat foods high in Omega 3 fatty acids, which are mainly oily fish such as salmon and trout. You should review the information on omega 3 fatty acids to learn more about this vital nutrient.

In addition to this, recent studies show that mothers who have a diet that closely follows the Mediterranean diet, tend to have children who are less at risk for developing allergies, eczema, dermatitis. This diet correlated the mother’s diet to the child’s risk for a number of allergic conditions such as eczema. A Mediterranean diet is one which recommends plenty of vegetables, legumes, wholegrains, fish (high source of omega 3 fatty acids).

Solanaceous foods are those foods which belong in the nightshade family – eggplant, tomatoes, potatoes.

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 in my 60’s and recent x-rays have shown an arthritic right hip. How can I best prevent this from further deterioration and what supplements can help to repair cartridge?

Answer

The two main and best supplements recommended by doctors and alternative health practitioners alike for arthritis, are chondroitin and glucosamine. Chondroitin is a component of carriage, while glucosamine plays an important role in cartilage formation and repair.

The chondroitin and glucosamine supplements are available in chemists (pharmacies) and health food stores (and even some supermarkets). Try a good brand. Most of the arthritis supplementation includes both chondroitin and glucosamine together in the one tablet.

Another supplement that may help with the pain of arthritis is the essential fatty acid – Omega 3 supplements. Omega 3 may ease the pain of joint inflammation, as well as assisting with better blood flow to all areas of the body.

A good all-round multi-vitamin could be a good idea to start too.

There are some foods which can exacerbate the pain and inflammation of arthritis – some people do better not eating food from the nightshade family (potato, eggplant, tomato, peppers, capsicum), others do better reducing their level of protein from animal sources, while yet others do better avoiding dairy. You should try to monitor how you feel when you eat certain types of foods to try to help you get a better outcome.

Make sure you talk to you doctor before you start taking any type of supplement, to ensure it does not impact on any other medication you are taking or any other condition you may have.

Always follow the dosage instructions on the supplement label and do not take more than is recommended.

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 5’5″ (1.65m) and weight one 138 pounds (63kg). I would like to weigh 125 pounds (57kg). How many calories should I eat a day?

Answer

I am assuming you are female and would like to lose a little weight judging from your height and weight.

If you would like to lose weight, the easiest way to do this is to exert a little more energy than you take in. You can do this through either diet or exercise, but a combination of diet and exercise is the best way to achieve weight loss.

Our recommended calorie intake shows the amount of calories you need to eat each day for each age group (and gender). Use this as a starting point for your weight loss plan.

Your diet should aim to include high quality protein at every meal, so that your body can get enough of the amino acids it requires to function properly and to help you burn fat – the more lean tissue you have, the more your body will burn fat, even when you are resting, compared to someone with less lean tissue. Our dietary guidelines show exactly what is considered to consist of a good diet – this is a guide only.

You should aim for 1-2 kg (2-4 pounds) of weight loss each week, in order to maintain this long-term.

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 really finding it hard to work out what supplements my family and I need. We all eat well, but I think maybe not all the required nutrients are absorbed from our food and maybe we do not eat enough fruit and vegetables. I would also know what supplements should be taken together and which ones apart. I take a good multivitamin supplement but I am not sure if I need more of specific nutrients.

Answer

You seem like you are doing everything right to keep yourself and your family healthy. If you eat a lot of natural foods (especially vegetables and fruits), plus whole grains, low fat dairy and protein, plus some good fats each day, then you are going a long way to preventing ill health and disease. Exercise should also be a regular feature of your daily activities. Taking a multivitamin supplement will only boost your levels of nutrients if they are too low or deficient in some way.

If you would like to know your levels of the vitamins and minerals, you can do a variety of blood tests, which your medical practitioner can organise for you. You can also do a hair analysis which tests for a variety of nutrients and also any heavy metals or other detrimental factors in your body. This test can be organised by an alternative health practitioner.

• Recommended daily intake of all the vitamins
• Recommended daily intake of all the minerals
• Recommended daily intake of all the amino acids

The pages above also list the tolerable upper levels of these nutrients, so you can see what is the potential maximum for each.

Just remember, with most water soluble vitamins, if your body does not require them, they are normally excreted through the urine. But, the fat soluble vitamins are stored in the fat cells, so can have a potentially negative effects if too high levels are taken over a long time. Please check the levels of all the supplements you take.

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.