Ask The Nutritionist

July 27, 2015

Do you have any questions about how to increase energy, lose belly fat, or navigate restaurant menus for the slimmest options? Curious about the best diet for managing blood pressure, lowering cholesterol, or boosting mood? Submit your question here.

When I eat more than I need what happens to the extra calories?

How can I burn off my stored body fat?

How many calories do I need to burn to lose a pound of weight?

Ask away…

Submit your questions below or email to [email protected]

11 responses to “Ask The Nutritionist”

  1. Monilee Pearson Conrad says:

    What are some suggestions for healthy/satisfying snacks that could replace more sugary snacks for someone with a sweet tooth.
    How do you work on making this change in a reasonable way (not cold turkey).

    • Salus Lifestyles says:

      Start by allowing yourself a sugary snack once a week.

      All-Fruit Popsicle
      Example: Simply puree watermelon chunks and some lime juice, freeze, and enjoy. If it’s not watermelon season, try any other juicy fruit: Pears, peaches, or berries with a touch of apple juice for base will all make great pops.

      Frozen Chocolate Banana
      This is the perfect frozen sweet treat with some extra nutritional punch! Bananas are a great source of vitamins C and B6, and are also packed with fiber and potassium. Peel a banana, cut into two equal halves, and freeze. Also try frozen grapes and melon.

      Yogurt Parfait with Fresh fruit
      Top 1 cup Greek yogurt (plain or vanilla) with your choice of toppings: crumbled graham crackers or granola, nuts, and fruit are all healthy choices. Add some shaved chocolate if you must!

      Fresh Fruit
      Can’t get more simple than this. Any piece of fresh fruit should offer enough natural sugar to fill those cravings. Plus, it’s definitely the healthiest choice and you get added nutrients and fiber.

      If you’re craving something rich and creamy like a milkshake, a smoothie makes a healthier option. To give fruit smoothies a more creamy consistency, add protein powder, yogurt, or almond milk.

  2. Peggy Rawlins says:

    I am greatly reducing my meat intake and was wondering what I might add to my daily diet to increase my protein levels enough to compensate?

    • Salus Lifestyles says:

      Here are a few ideas to help you replace your meat protein.
      Lentils – 20g to 26g per 100g
      Nuts and butters – 20 g to 25g per 100g
      Black Beans – 21g per 100g
      Eggs – 13g per 100g
      Cottage Cheese – 11g per 100g
      Edamame – 11g per 100g
      Greek Yogurt – 10g per 100g
      Tofu – 8g per 100g
      Hummus – 8g per 100g
      Veggies – 2g to 4g – 100g
      Avocado – 2g per 100g

  3. Mary Rice says:

    I would also like some suggestions on increasing protein without meat.
    What is the most effective way to fight the “old” look of flabby muscles? Some suggestions please.

  4. Salus Lifestyles says:

    Here are 4 tips to help you improve your muscle tone. Please see above for suggestions on increasing protein.

    1. Stay hydrated: 75% of muscle tissue is water. Exercise performance is effected by hydration. Drink 8 to 10 oz of water for every 15 to 20 mins of exercise.

    2. Add Color: Adding color to your plate will add definition to your muscles. Vitamin C is found in many fruit and veggies. Vitamin C helps deliver oxygen and nutrients to the muscle to help in the building and shaping process.

    3. Healthy Fats: Fish oil and healthy fats are your secret weapon to muscle building. It increase blood flow to the muscles, helps in muscle breakdown, and reduces inflammation for fast recovery.

    4. Post-Workout Meal: No other meal will have as big of an impact on your muscle building than your post-workout meal. A meal containing carbohydrates and protein will ensure maximum protein and glycogen synthesis. Try to get your post-workout meal in within 2 hours after your workout.

  5. Taylor Brown says:


  6. Andi Groen says:

    I’m told that Dark Chocolate has many benefits, as far as something sweet goes. Should I aim for a certain level (%) of Cacao? The darker the better? Etc.

    • Salus Lifestyles says:

      Dark chocolate does have many benefits! Unsweetened dark chocolate that has the higher percentages like 80%-100% is the purest form of chocolate.

      Studies show that dark chocolate can improve health, lower the risk of heart disease, improve blood flow, lower blood pressure, raises HDL (the good cholesterol), and improve brain function. It is one of the best sources of antioxidants on the planet because it is made from the seed of the cocoa tree.

      Due to the bitter taste in dark chocolate, most people do not like the taste. Try to am for at least 60-70% dark chocolate, but if you don’t mind the bitter taste I would suggest going for 80% to really reap all of the health benefits.

      And always remember moderation is the key. Take a square of dark chocolate and instead or chewing it up quickly, allow the chocolate to melt in your mouth slowly as you savor that little chocolate treat.

  7. Portia Dobbins says:

    Is there such a thing as too much cardio? i like to incorporate at least an hour of just cardio before i do my strength exercises and i just am not sure if that’s maybe doing too much

    • Salus Lifestyles says:

      Great question! Yes, there is such a thing as too much cardio. A lot of people think that if you do two or three hours of cardio each day, the fat is just going to melt off. Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle. The loss of muscle will not only reduce strength, but it will also slow down your metabolism. If your metabolism slows down too much, you’ll have a tough time burning fat.

      There isn’t an exact amount of just how much cardio is too much. I would suggest doing at least 30 minutes and no more than 60 minutes of cardio 3-6 days a week. It is better for your body and muscles to do cardio after a strength training session. If you save cardio for later, your muscles will not be worn out and you will actually burn more fat by lifting weights and incorporating short cardio sessions in your workout routine. Remember, cardio doesn’t always have to be done on a machine. Add in some combination work like plyometrics, circuit, quick burst strength training at higher reps.

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