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What’s OATzempic and does it cause weight loss?

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A bowl of oatmeal and oats in the background.

 

In case you haven’t heard, OATzempic is the latest viral trend on Tik Tok!

It’s a play on words with Ozempic, which is a prescription medication for some people with diabetes that  happens to cause weight loss. OATzempic is a drink made from a cup of water, half a cup of oats and some lime juice. That’s it. And it’s being used by Tik Tok enthusiasts as a quick weight loss drink and meal replacement.

Does OATzempic cause weight loss?

Probably. The truth is that OATzempic only contains about 180 calories, 5 grams of fibre and not much protein. Because it’s likely a lot lower in calories than your typical breakfast or meal, you’re probably going to lose weight simply due to the caloric deficit. The real question is – will this be sustained weight loss, or will you gain the weight back once you stop drinking this concoction?

Sue’s advice

OATzempic doesn’t contain nearly enough nutrition, protein or calories to be used as a meal replacement. The uncooked oats may cause stomach upset and the drink tastes horrible. As usual, the rapid weight loss claim is a red flag. Remember, there is no miracle drink or food for weight loss. Feel good about the food you’re eating and don’t deprive yourself of nutrition or taste. If you’re concerned about your weight, talk to a dietitian or certified intuitive eating counsellor.

 

 

 

Should I eat fruit on an empty stomach?

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A background of fruits and veggies

Question: Should I eat fruit on an empty stomach?

Answer: The claim here is that eating fruit with meals slows down digestion and causes the food to sit in your stomach and rot.

It is true that eating fruit with meals can slow down digestion. This is mostly due to the fibre found in fruit, and can actually be beneficial in helping you feel full.

But food does not rot in the stomach. In order for food to rot in the stomach, there needs to be bacteria. Since the stomach is a highly acidic environment, there isn’t a lot of bacteria living there.

The bottom line: There is no need to eat fruit on an empty stomach. Most of us aren’t eating enough fruits (or veggies), so why put extra food rules on yourself. As a dietitian, I say that ANY TIME is a good time to enjoy fruit! Fruit provides key nutrients for good health including folate, vitamin A, vitamin C, potassium, fibre and phytonutrients. For longer lasting energy, pair fruit with protein. Some easy ideas are: apples with peanut butter, grapes with cheese, or berries with nuts.

 

 

 

 

 

 

 

 

 

Tip of the Month: Stay hydrated

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A person holding a glass of water In the colder months, we don’t always remember to stay hydrated. Sweat evaporates quickly in the cold, so you may not feel like you’re sweating a lot. What’s more, we don’t sense our thirst very well in the cold. The fact is, dehydration can occur in the winter and it can have a negative effect on your mood and energy.

Here are 6 tips to help you stay hydrated:

  1. Drink water throughout the day – when you wake up, during/after exercise, with meals and snacks, and even when you’re active outdoors.
  2. Fill up a water bottle or mug with water. If you need a little extra flavour, add sliced cucumbers or citrus. Bring the water bottle to your work station or keep it in your purse/backpack so that it’s visible and readily available.
  3. Drink warm fluids. Sometimes it’s easier to consume warm fluids during the winter. Try a latté, hot chocolate, hot tea or bowl of hot soup. They can be so comforting on a cold, chilly day.
  4. Enjoy a variety of fruits and veggies which have a high water content. Some great options are apples, pears, berries, melons, broccoli, tomatoes, zucchini and lettuce.
  5. Set a timer to drink water. Or plan to drink 1/2 cup to 1 cup of fluids for every hour that you’re awake. Don’t wait until you feel thirsty. The amount of water that you need daily can range between 11-15 cups, and varies depending on your activities and sweat levels. This can include drinking water as well as the fluids from food and other beverages.
  6. Check your urine. If you’re well hydrated, your urine should be clear or light yellow.

 

Written by Sue Mah, MHSc, RD, PHEc, FDC, award-winning dietitian, Nutrition Solutions Inc.

 

Foods to add to your plate for the winter

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Sue is talking to TV host Kelsey McKewan with a table full of foodDuring the winter, we often face a dip in temperatures, wind chill and a lack of sunshine. To stay healthy and happy, try adding these nutrients and foods to your plate.

Click here to watch my national TV interview on this topic.

 

Vitamin D

Vitamin D benefits our bone health, immune function and mood.  Research shows that low vitamin D status is associated with depression. Often called the “sunshine vitamin”, vitamin D can be made when our skin is exposed to ultraviolet B rays from sunlight. However, during our Canadian winters with shorter days, there isn’t enough sunlight for this to happen. And even if we are outdoors, we’re usually all bundled up to stay warm. In fact, the risk of vitamin D inadequacy can double during the winter, compared to the summer.

From October to March, it’s advisable to take a vitamin D supplement, especially if you’re over the age of 50. Health Canada suggests 400 IU of vitamin D per day while other organizations such as Osteoporosis Canada recommend a higher supplement dose if you’re at high risk for osteoporosis.

What you can do: In addition to taking a vitamin D supplement in the winter, add these vitamin D-containing foods to your plate: fatty fish (e.g. salmon, artic char, canned sardines), eggs, mushrooms, milk and fortified plant-based beverage.

Whole grains

During the dark, cold wintry days, it’s easy to feel a little blah. You probably already know that eating whole grains can lower your chances of developing heart disease. But did you know that whole grains can boost your mood too?

Carbohydrate foods – like whole grains as well as legumes, fruits and vegetables – triggers our body’s production of serotonin which is a hormone that helps us feel calm, relaxed and happy. The key is to enjoy carbohydrates WITH protein. In protein foods, there’s a specific amino acid called tryptophan which is needed to make serotonin.

What you can do: Pair whole grains with protein to make delicious meals. Try a sandwich made with whole grain bread and grilled chicken or egg. How about a bowl of oatmeal with nuts and seeds? For pasta salad lovers, stir in a can of beans. My favourite pairing is quinoa with salmon – not only does salmon provide vitamin D, but it also is a fantastic source of  heart healthy and mood-boosting omega-3 fats.

(Learn more about tryptophan in my blog: Does eating turkey make you sleepy?)

Vitamin C

Vitamin C is just one of the many nutrients needed for a strong immune system, especially during cold and flu season. Research shows that getting enough vitamin C can reduce the duration of a cold by 8%. A single orange offers your daily quota for vitamin C, and so does 1 cup of fresh/frozen strawberries, 1 cup of broccoli, 1/2 red pepper or 1-2 kiwis. Vitamin C also plays a role in producing collagen to support skin health.

What you can do: Think beyond oranges for vitamin C. For variety, also try grapefruit, tomatoes, cauliflower, Brussels sprouts and potatoes.

Dark Leafy Greens

Canada’s Dietary Guidelines actually recommend eating one dark green vegetable every day. Fibre, folate and magnesium are a few of the notable nutrients found in leafy greens. Magnesium is actually important for stress management. When we’re stressed, levels of cortisol (the stress hormone) rise. Magnesium works to reduce cortisol levels. Some magnesium superstars are spinach, kale, bok choy, romaine lettuce and Brussels sprouts.

What you can do: Add leafy greens to soups, smoothies, stews, salads and casseroles. Magnesium is also found in other foods like nuts, seeds, whole grains and DARK CHOCOLATE! A 40 gram portion (1.5 ounces or 3 squares) of dark chocolate contains about 25% of your daily requirement for magnesium. Enjoy!

 

Written by Sue Mah, MHSc, RD, PHEc, FDC, award-winning dietitian, Nutrition Solutions Inc.

 

 

If you’re overwhelmed by New Year’s resolutions, try this instead

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A pad of paper on a desk. The words "New year resolution" are written on the pad of paper.

Happy New Year! For many, the start of a new year can be motivation to kick start some lifestyle changes.

But resolutions can be overwhelming. I actually don’t make resolutions because honestly, it just puts too much pressure on achieving a specific outcome for the entire year. Imagine the stress and self-guilt if you can’t stick to your resolution. Let’s face it – life happens. Things get in the way – time, interest, family issues or other unexpected distractions. In fact, a recent survey by Forbes Health found that most resolutions last only two to three months. Only one percent of those surveyed stated that their resolutions lasted either 11 or 12 months. (1)

So as a registered dietitian, what do I suggest instead? Make a “SMART” goal for the month. The goal should be:

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-bound

For January, here’s my Nutrition Tip of the Month: Eat one green vegetable every day. Here are few ideas to get you started:

  • Add spinach to a smoothie or omelet
  • Serve a salad with lunch or dinner using kale, romaine or arugula
  • Snack on green peppers with your favourite dip
  • Toss broccoli or green peas into a stir-fry or pasta salad or fried rice
  • Roast Brussels sprouts or asparagus

A bowl of fresh greens

The key is to find things which are doable and sustainable for YOU! Over time, this will become a habit and next month, you can set another “smart” goal.

Let me know in the comments how you like to eat your green veggies!

 

References: (1)  2024 New Year’s Resolutions: Nearly Half Cite Fitness As Their Top Priority.  https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/

Written by: Sue Mah, MHSc, RD, PHEc, FDC – Award-wining dietitian

How to Ditch the Diet Talk During the Holidays

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Table with holiday decorations and wine glasses

The holidays are coming and you may find yourself or others saying things that signal diet culture. Diet culture is a system of beliefs which value body thinness over our physical health, mental health and overall well-being. Decades ago, diet culture was very popular. However today, we know that diet culture can lead to disordered eating and a poor relationship with food.

If you find yourself saying any of these statements, take a moment to reflect and consider what you can say instead.

Instead of saying this: You look great! Have you lost weight?

Say this: It’s so great to see you!

While you may think you’re giving a compliment, you’re actually reinforcing diet culture and the idea that thin bodies are better than others. Not only can diet culture lead to disordered eating, but it can also oppress those who do not match up to this image of thinness. The best plan is to avoid talking about your weight or anybody else’s weight.

Instead of saying this: I’m going to be bad and have a piece of dessert.

Say this: I feel like eating a piece of cake. I’m going to take my time eating it and really enjoy it!

Diet culture can make us feel guilty for eating certain types of foods. The truth is that food has no moral value – food is not good or bad, it’s just food. Please don’t feel guilty, ashamed or badly for eating any type of food. Instead, remember that all foods can fit into a balanced eating pattern. To nurture a positive relationship with food, think about your typical pattern of eating (which could include plenty of wholesome foods) rather than the foods you decide to eat at one meal or in one day.

Instead of saying this: I worked out today so I can eat this now.

Say this: I feel my best when I’m active and eat for fuel and nourishment.

Food should not be used as a reward, especially not for children. Know that we eat food for so many different reasons – fuel, nutrition, comfort, connection and celebration. Build habits for a healthy lifestyle which include joyful activity, wholesome eating, sufficient sleep and self care.

Are there any other phrases you would add ? Let me know in the comments.

Written by: Sue Mah, MHSc, RD, PHEc, FDC – Award-winning dietitian and Founder, Nutrition Solutions

 

 

Can you name this veggie?

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A bowl of kalettes

 

Did you guess kalettes? If so, you’re correct!

Kalettes are a cross between kale and Brussels sprouts. They are about the same size as a Brussels sprout and look like a small bundle of purplish-green curly leaves with short stems. I saw them at my recent trip to Costco and love that they’re a product of Canada!

Both kalettes and Brussels sprouts are Cruciferous veggies which contain many wonderful nutrients including fibre, beta-carotene, folate, lutein, zeaxanthin – important for cancer prevention, heart health and eye health. Specifically, cruciferous veggies contain a group of natural, beneficial compounds called glucosinolates – these are responsible not only for the slightly bitter flavour but also for some of the cancer prevention properties.

The whole kalette is edible. Compared to Brussels sprouts, kalettes have a milder, slightly nutty flavour. You can roast kalettes (my favourite way to eat them!), sauté them or slice them thinly and eat them raw in a salad.

Here’s how to roast kalettes: Preheat oven to 475F. In a medium-sized bowl, toss about about 3 cups of raw kalettes and drizzle with 1-2 Tbsp olive oil. Add salt and pepper to taste. Pour onto a sheet pan lined with aluminum foil. Bake for about 10 minutes or until the leaves are tender and browned. If you prefer the kalettes crispier, bake them a little longer. It makes a great veggie side dish! Enjoy!

 

 

What do you think about juice shots?

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A tray with 3 small juice shots (green, orange, dark orange) in a glass.

With cold and flu season approaching, you’ve probably seen juice shots popping up in grocery stores and shops. Juice shots are intended to boost your immune system and promote wellness. Are they worth it? Here are some things to consider.

What are juice shots?

Juice shots are also called “wellness shots.” They’re small, concentrated drinks (on average 60-70 mL), usually made with ingredients such as wheat grass, ginger, lemon, turmeric, cayenne pepper and beets.

 

 

 

 

 

 

 

 

 

The pros

Juice shots can be a convenient way to get an extra burst of vitamins, especially if you’re not getting enough fruits or vegetables every day. Some of the common ingredients used in juice shots do have health benefits.

The cons

Juice shots don’t contain fibre which is important for gut health and overall wellness. One dose of a juice shot probably isn’t going to make a big difference to your health. For long term benefits, you likely need to take juice shots regularly, and at over $4 for a 60 mL shot, the cost can really add up over time.

The bottom line

Juice shots likely won’t do much harm, but because the amounts are so small, you’d need to consume them on a regular basis to see an effect. Think of how you could incorporate some of these unique ingredients into your everyday meals. Try adding wheat grass powder to a shake or smoothie. Add sliced fresh ginger to stir-fry dishes or fried rice (my personal favourite!). And mix turmeric and cayenne to a spice rub for meat / poultry. Could you even make your own wellness shot at home with juiced fruits or veggies, ginger and lemon juice? What other ideas do you have? Let me know in the comments.

Do you have a food / nutrition questions? Ask me in the comments below and I’ll answer it in a future post.

 

 

 

Does eating turkey make you sleepy?

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Dinner table set with cooked turkey, pumpkin pie, green beans, and gravy

Feeling sleepy after your Thanksgiving meal? Don’t blame it all on the turkey. The many components of the meal – including carbohydrates – may work together to trigger that lull to nap land. 

Here’s a simple science lesson.

Turkey, as well as foods like chicken, cheese and milk contains an amino acid called tryptophan. 

Tryptophan is a component of serotonin which is a neurotransmitter that helps us feel calm and relaxed. Serotonin is then also used to make the sleep-inducing hormone called melatonin.

As we digest foods containing protein, the amino acids enter the bloodstream and make their way over to the brain. The problem is that tryptophan is a big, bulky amino acid. So it has to compete with other amino acids to get into the brain. Imagine this as a long lineup of people waiting to get into a concert.

Enter carbs. The carbs you eat from the delicious stuffing, mashed potatoes, pumpkin pie and other typical Thanksgiving fare triggers the release of insulin. This action removes most of the amino acids from our bloodstream, but not the tryptophan. It’s as if all of the people in line for that concert have been pushed away, except for tryptophan. This of course makes it easier for tryptophan to enter the brain and start its effect on serotonin and melatonin to create that calm, sleepy feeling. 

Another possible explanation for the sleepiness is that there’s more blood flow to your stomach to digest the meal, meaning less blood flow to your brain. And let’s not forget that a glass or two of alcohol may play a role. 

So what should you do if you’d like to avoid the ZZZ’s after your Thanksgiving meal? Well, you could try to enjoy smaller portions of carbohydrate-containing foods. Maybe have a coffee with dessert. But if you’re like me, you’ll simply enjoy the wonderful, hearty meal with family and cozy up with a pillow afterwards! 

How can I prevent an E. coli infection at home?

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A fully loaded hamburger between two buns.Chances are you’ve heard about the recent E. coli outbreak at daycares across Calgary. E. coli infections can be especially dangerous for kids under the age of 5 as well as those who are pregnant, elderly or who have a weakened immune system.

Here’s what you need to know about E. coli and how you can prevent an infection at home.

What is E. Coli?

E. coli stands for Escherichia coli. It’s a type of bacteria that’s naturally found in the intestines of humans as well as animals including cattle, goats and sheep. While most strains of E. coli are harmless, there is one particular strain called E. coli O157:H7 which can cause serious problems such as stomach cramps, bloody diarrhea, vomiting and kidney damage.

What causes an E. coli infection?

An infection can occur after you eat or drink something that has been contaminated with E. coli, such as:

  • Raw or undercooked beef, especially ground meat: During butchering and processing, E. coli bacteria from cattle’s intestines can get on the outer surfaces of meat. The risk of contamination is greater in ground meat because it combines meat sourced from different animals.
  • Unpasteurized drinks such as raw milk: If E. coli bacteria is present on a cow’s udder or on milking equipment, it may get into raw milk. The heat of pasteurization kills the harmful bacteria.
  • Contaminated produce: When fruits and vegetables are harvested, they may come in contact with contaminated manure or water.
  • Improper food handling: E. coli may be transferred to food products if an infected person’s hands are not washed properly when handling food.
  • Contaminated waters: It’s also possible to become infected with E. coli after drinking contaminated water or swallowing water in swimming pools / lakes that are contaminated with stool.

How to prevent an E. coli infection at home

  1. Cook ground meat to a temperature of 160F (71C): Use a meat thermometer. Don’t judge doneness by colour since meat can turn brown before it is completely cooked.
  1. Drink pasteurized milk, juice and cider: The chances of an E. coli infection are higher in beverages such as raw milk and unpasteurized apple cider.
  1. Wash raw produce: E. coli can cling to produce, especially leafy greens. Wash leafy greens under fresh, cool running water. Keep rinsing until all of the dirt has been washed off. There is no need to wash ready-to-eat, pre-packaged leafy greens that have already been washed / pre-washed / triple-washed.
  1. Avoid cross-contamination: Keep raw foods separate from cooked foods in your grocery cart, at home and when cooking. Don’t use the same knives, utensils, cutting boards and plates to handle cooked foods if they have been in contact with raw meat. Wash equipment and countertops with hot soapy water before and after they come in contact with raw meat. 
  1. Wash your hands often. Wash your hands for at least 20 seconds with soap and water before / during / after food prep, before eating, after using the bathroom and after changing diapers. Remind kids to wash their hands before eating and after using the bathroom too.
  1. Watch for news advisories / recalls related to E. coli outbreaks in food and lakes. You can find a list of food recalls from Health Canada here.

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