Kate Kinne
Hi Rebecca, great question to kick us off! There is plenty of evidence showing that a plant-based diet has definite health advantages, and plant-based doesn't have to mean completely meat-free. When transitioning, keep in mind what your sources of protein and iron will be. Beans, nuts, seeds, soy products, and whole grains are all great sources of protein, and because they are plant-based they don't contain the saturated fats that can be harmful to our hearts. Including eggs, dairy, fatty fish, and other meat products occasionally can be good supplements. Eat lots of veggies, choose good fats like olive oil, avocado, and nuts, include whole grains and don't forget the fruit. Enjoy!

Kate Kinne
Hi Stephen! In order to answer that question, we need to look at the big picture. I wouldn't necessarily blame any one food for weight gain, but instead how much you are eating overall. Snacks can be built into a healthy diet, but pay attention to how much you are eating, and also think about the reason for the snack. If you are actually hungry, great...put a small portion in a bowl for snacking. It you are bored, or it just sounds good, maybe you are getting more than you actually need? I hate to blame the pandemic, but many of us have been more sedentary than normal, and home with not much to do, which can also play a role. I suggest eating regular meals and paying attention to your hunger, having a snack only if you are truly hungry. A couple of tablespoons to a quarter cup of peanuts, a few whole-grain crackers, or maybe a piece a fruit can hold you over if you need a snack.

Kate Kinne
Good morning, Shelly! Thank you for this question. I think they are both important, so a combination is ideal. I am not certified as a personal trainer, but I do work closely with our trainers and at Galter LifeCenter we do have arthritis-specific classes. While arthritis threatens to limit your mobility, exercise can actually keep you moving by lubricating the joints and strengthening the muscles around them and supporting your bones. Walking is great because it is low impact, which is easier on your joints. Exercising in water is also fantastic! Stretching and range-of-motion exercises, like arm and ankle circles, leg swings, and cat-cow stretches may help loosen you up before you walk.

Kate Kinne
Hi, Kim! I don’t necessarily agree that grownups “should” get calcium from other sources, but rather they can. Milk contains several nutrients that can benefit everyone including protein, carbohydrate, calcium, vitamin D, potassium, and more. Other dairy products, like yogurt and cheese, are also great sources of calcium. Dairy products provide the biggest bang for your buck in terms of milligrams of calcium per serving, offering around 300-400mg per serving. As people age, they may develop some level of lactose intolerance, making milk difficult to digest and causing discomfort. In that case, lactose-free milk can be used, or calcium-fortified plant-based milks, like soy milk. If there is a specific reason a person should avoid dairy altogether, sardines or other fish canned with bones, calcium-fortified juices, cereals and soy, dark greens, and beans should be included in his/her diet to help meet calcium needs. For the record, this Iowa girl drinks milk everyday!

Kate Kinne
Hi Divia, you are not alone! There are many healthy benefits from eating fish, especially fattier fish that are rich in omega-3 fatty acids. There are some plant sources that offer some fatty acids, such as walnuts, flaxseed, leafy greens, and canola oil, but your body will only convert a small bit of that to DHA, which is the healthy fat abundant in oily fish like salmon, tuna and herring. Personally, I have found various recipes that allowed me to get used to fish, like a salmon burger dressed like a hamburger, and canned tuna mixed with beans, veggies, olive oil, and red wine vinegar. I recommend that you keep trying new ways to make fish enjoyable. :)

Kate Kinne
Hi Joan, I'm sure that is very frustrating! Weight loss can be so complicated, with so many factors at play: food, exercise, sleep, hormones, etc., so that is a difficult one. The first thing I have my clients do when they hit a plateau is checking their portion sizes. Even healthy food can be overdone. May I suggest keeping a food log that you can look at objectively? You can do it on paper or on an app, like MyFitnessPal. It may allow you to notice some trends. Balance your meals with carbs, protein, and healthy fats for a satisfying meal. For exercise, ensure you are including some strength training to build and maintain muscle mass, which keeps that metabolism working. Talking to a dietitian may help get you over the hump!

Kate Kinne
Hi Beth, Yes, I love this! I would start by asking yourself what would you enjoy doing? Swimming, biking, walking, yoga? I feel strongly that an exercise program works best when you pick activities that you enjoy. If you are motivated by others, maybe a class is the way to go, whether in-person or online. The weather is getting better, maybe you start with a 20-minute dog walk or quick laps around the neighborhood, and build up from there. A personal trainer or meeting with a Fitness Specialist at Galter LifeCenter may be helpful, even if it is just to get you started and give you some ideas. At least 150 minutes a week of moderate-intensity physical activity is recommended, which is just 30 minutes five days a week. It's ok to start small, ANY activity is better than sitting still. Adding in some strength training exercises, with weights or even just your body weight, is great too. There's no better time than right now! :)

Kate Kinne
Hi Sara! In my practice, I usually don't recommend specific "diets," because I've seen many diets work temporarily, but when the diet is done, the weight comes back. Because the ketogenic diet is a very low carb diet, it has been difficult for many to maintain for the long term. Also, evidence shows good weight loss in the short term, but longer-term there is not evidence of weight loss greater than other diets, such as the Mediterranean diet. Individual cases may vary, but generally, I suggest including all food groups in moderate portions, combined with regular physical activity to my clients for a healthy lifestyle long-term.

Kate Kinne
Hi Gina! Great question! Here are some quick tips to consider, apply as needed. Eat well-balanced meals that contain some protein, high fiber carbohydrates, and healthy plant-based fats. Half of your plate or meal should contain veggies and/or fruit. The grains you eat should be whole grains as much as possible, like whole wheat, brown and wild rice, oats, quinoa, etc. Plan meals and snacks to have nutritional options at the ready. Choose plant-based meals when possible. Hydrate - around 2L of water/fluids per day for women. Slow down, eat at a table, and enjoy your food!