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Read the most frequently asked questions to dietitians and physical activity experts, and most importantly, their answers which can help you achieve and maintain a healthy weight.


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29 questions
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Q: i am a 55yearold women with health risk for hertattack i would like to start a diet as soon as posspable - mdmccoy78@ aol.com
A: It's wonderful that you are willing to take charge of your health. Here are some quick tips to get you on your way to a heart healthy lifestyle:

•Use Canada’s Food Guide to plan a healthier diet. Emphasize more whole grains, oats, cereals, vegetables and fruit to supply your diet with extra fibre which is helpful for cholesterol reduction and weight control.

•Include balanced snacks between meals. Researchers have found that people who balance their calories into 4-6 small meals each day have lower cholesterol levels. Some great healthy snacks include fruit and yogurt, peanut butter and whole grain crackers, milk and raw veggies or dried fruit mixed with unsalted nuts.

•Get physically active. Being physically active most days of the week can improve good cholesterol levels and maintain a healthy body weight.

•Choose heart healthy fats such as polyunsaturated and monounsaturated, found mainly in vegetable oils, nuts and fish and limit saturated fat. By choosing lower fat meats and dairy products you can reduce saturated fat in your diet. Also, try experimenting with alternative proteins such as legumes, which are also high in fibre, and fish, which is full of heart healthy fats

•Avoid trans fats often found in foods made with shortening or partially hydrogenated vegetable oil, hard margarines, fast foods and many pre-made foods. Trans fats raise bad cholesterol and lower good cholesterol.

•Quit smoking or stay smoke-free! Smoking increases “bad” LDL blood cholesterol and reduces “good” HDL cholesterol

Nicole Springle, RD


Q: Hello there, I'm over weight. My weight is 195 pd., My age is between 25-35 years old. I'm 5.3 ft tall. I need some nutrition facts on how to help myself in having a healthy life style. As you may also know, I want to donate My kidney to my baby sister. She has Kidney desease. I need help soon, my question is I want to know how to keep my protein in low?... hope to hear from you soon, thanks!. - Juliette Brien
A: Congratulations! That is an amazing thing you are doing for your sister. Given that your kidneys are healthy, the amount of protein that you take in should not be of any concern. Protein only needs to be monitored by the individual with kidney disease.

In fact, protein is a very important nutrient when it comes to achieving and maintaining a healthy weight. Protein helps us maintain even energy levels all day long, which can help to prevent cravings—very important when you are trying to eat healthy and resist the urge to snack on sweets! Try including protein at every meal and snack to help you feel satisfied all day long. Protein rich foods are generally found in the Meat and Alternatives food group (legumes, chicken, fish, peanut butter, beef, etc.) as well as in the Milk and Alternatives food group (milk, cheese, yogurt, etc.). As an added bonus, studies have shown that simply including milk products can help with weight management when combined with a low-calorie diet. Exercise is also an essential component to weight loss.

To get started on working your way towards a healthy body weight, begin by taking the “My Healthy Weight Assessment,” which will help point you in the right direction. By adopting a nutritious, healthy diet that includes protein-rich foods, and incorporating regular exercise, you will be on your way to a new, healthier you!

Nicole Springle, RD


Q: i had a heart attack two years ago i have been taking lipitor atenolol coversyl lately i have been feeeling really tired i think the medication is doing this to me i not sure if you can help me with this problem i am thinking about stopping my medication for awhile to see if i feel better - oswald bertin
A: This is a question that your family physician needs to help you with. I can encourage you to eat your daily requirement of fruits and vegetables and whole grains and to be active every day, but when it comes to your medication you need to consult with your doctor. If you click on “My Healthy Weight Assessment” and then go to “Assessing My Eating Habits,” you can get some very good personalized advice about how to eat for your good health.
Lois Ferguson, RD


Q: Hello, I am a 56 year old female. I exercise on a tredmill 40 min. every other day would this be considered a light to moderate exercise and could this possibly help in lowering my cholesterol and upping my HDL level whis is low at the moment. I am on lipidil EZ medication and my HDL is still low. - Lorraine Jardine
A: There are two major types of cholesterol that we measure to determine your risk of heart disease; LDL (bad cholesterol), which ideally we want as low as possible, and HDL (good cholesterol) which is beneficial to increase if possible. LDL responds best to exercise duration greater than 45 minutes at least once per week. In this case, intensity doesn't seem to matter, only duration. The other, HDL, responds best to higher intensity work and duration doesn't seem to matter as much.
Based on this information, your current workout routine sounds great. I would recommend continuing with this and if you really want to target lowering your LDL, consider extending one session per week to about an hour. If optimizing HDL is your focus, the easiest and most effective way is with strength/resistance training, which provides the appropriate workload for the muscle. Including 2 to 3 sessions per week of some simple resistance training would be wise in this case.

While exercise and diet can often have a major impact on cholesterol levels, it is important to be mindful of the fact that for some individuals, genetics plays a larger role and discussing the best course of action to take with your physician is important. But regardless of the effect that exercise has on your cholesterol levels, adding variety and including activities that strengthen your heart and your muscles will always help to optimize your health and overall well-being.

Nicole Springle, RD


Q: I'm in maintenance stage post cervical fusion fm C2-C7 now @ 6 yrs post surgical. Also suffer fm fibromyalgia, hip and lumbar pain @ all times with active vertigo. Do you have any suggestions on the safest method of exercise that will have the best overall effect on my weight loss efforts? No one has said but I believe that walking is my best defense for now.Do you think 30 min. per day is sufficient to make a difference for steady weight loss? - Kate
A: I do agree with you that walking is a very efficient way for you to get into shape. You could also try the stationary bike or elliptical cross trainers, depending on whether or not it makes your vertigo act up. Cross training between all of those activities would be a good way to not overuse your hip joints by always doing the same movements. It would also be a good idea to get a muscle toning program done by a sports therapist to have some exercises that would not only help stabilize your back and hips, but also prevent further damage by providing more support from strong muscles. It is also a very efficient way to properly manage weight. I would not recommend just starting on your own but to really seek professional advice from someone who really understands your operations.

Good luck,

Nathalie Lambert


Q: I am a 73 year old woman who had open heart surgery last year. I am well built with a large frame and my lowest weight of 145lbs was in 1957. My appetite is very poor and and there are many foods that I dislike. Any recommendations? - Jane
A: While it’s great that you’re looking for ways to keep healthy after your surgery, this sounds like a case where you need specific personalized information.

I would recommend you ask your family doctor to refer you to a Registered Dietitian who can sit down with you and go over your medical history and then help you find ways to work around your appetite issues and food likes/dislikes.

In the meantime, feel free to browse through this website. It’s full of great-tasting food ideas. You may find some that appeal to your tastes. Ultimately, you’ll want to eat a balance of foods from all four food groups (also check out www.myfoodguide.ca).

- Zannat Reza, MHSc RD


Q: I take a lot of medication including antidepressants, does this effect my weight? - Cherri
A: The exact relationship between antidepressants and weight gain isn't exactly clear, but unfortunately, weight gain is often a side effect of some antidepressants. While it’s not possible to predict who's most likely to gain weight, some research has shown that people who gain weight in the first week of starting antidepressants are more likely to have significant weight gain from the medication over an extended period of time.

There are many factors that can work together to contribute to weight gain during antidepressant therapy. Overeating as a result of depression can also cause weight gain, so it is important to follow a healthy diet and maintain regular physical activity during this time. In addition, some medical conditions that mimic depression - such as an under active thyroid - may cause weight gain.

If you gain weight after starting antidepressants you should discuss your concerns with your doctor. He or she can help to determine the likely cause of weight gain. If your antidepressant seems to be the cause, it may help to adjust the dose or switch medications. If you are having problems controlling your eating, please browse the website. There are numerous tips that can help you adopt healthier eating and exercise habits that will not only help your waistline, but likely your mood as well.

Nicole Springle, RD


Q: I am hypothyroid and currently have been diagnosed as pre-diabetic. I eat between 1200-1600 calories per day and exercise minimum 3x per week 30-60 min per day. I have not lost a pound-in fact I have gained some. How can I go about losing weight if I have these 2 conditions. - lea
A: The first concern that needs to be addressed is to properly manage these conditions medically. Untreated hypothyroidism can cause a number of health problems, such as joint pain, infertility and heart disease; however, treatment of hypothyroidism with synthetic thyroid hormones will help prevent these conditions from developing.

Low thyroid hormone can also have an impact on metabolism, making weight loss very difficult. Even if you have started synthetic hormones it is important to have your thyroid levels checked to ensure that they are back within a normal range before expecting any weight loss to occur. If you haven’t seen your physician lately, that might be a good first step.

Pre-diabetes, also known as impaired fasting glucose, requires balanced eating and regular physical activity in order to reduce your risk of developing diabetes and to control your weight. By the sound of it, you are paying attention to both of these factors; however, you may benefit from speaking to a registered dietitian to ensure that the strategies you are using are appropriate for weight management.

When dealing with blood sugars in particular, the type of food is just as important as the amount. A dietitian can assess the amount as well as the timing and types of foods and nutrients you are having while providing you with individualized recommendations. Don’t be discouraged, you may just need a little personalized direction to help you achieve your goals.

Nicole Springle, RD


Q: I am a 42 year old mother of 6.(always able to lose the weight after childbirth) Now I have a BMI of 26,6. I am struggling to lose that 10 - 15 pounds. I can assure you it is because of lack of physical activity. I was recently diagnosed with arthritis and my knees and hips are "killing me". I hoped if I lost the excess weight it might help to aleviate the strain on these joints, but being active is very painful these days, what can I do? - Dawn Shlis
A: It is true that an extra 10-15 pounds are not helping the joints, therefore you have more pain and stiffness for the same movements than if you were back at your normal weight. Hip and knee problems are limiting the choices of activities but there are some good ones you could try: if you like the water, you could certainly swim or run in the water, or do aquaform classes. Depending on the hip problem, you may be able to bike on a stationary bike or try the elliptical machine. There are some low impact DVDs on the market such as Hi-Lo cardio dance that came out in October that is especially created for people with joints challenges. You could also try muscle toning exercises with bands. Getting stronger leg and lower body muscles would help relieve some of the impact on joints. Seek professional advice on good exercises that would not create more pain in your joints. Someone like a sports therapist could develop a program for you.

The worst thing you can do is stay inactive. The more you move, the less stiffness and pain you will have. This is proven. You need to try different activities and most importantly, you need to progress slowly.
Good luck!

Nathalie Lambert


Q: I have IBS as well as am latose intolerant which has been confirmed by my doctor...I seem to have constant acid reflex as well...what can I do to get rid or cut down on these reflexes. What foods can I get to help me. I am within my healthy weight and exercise 3 times a week and am considered healthy. - gladys Tan
A: There are numerous triggers that can affect IBS and acid reflux. Consuming a high-fibre diet and drinking adequate fluid is especially important for individuals with IBS. Try to eat a balanced diet containing a variety of fibre-rich whole grains as well as fruits and vegetables. Fibre is essential because it regulates bowels and decreases symptoms of IBS. In the case of both conditions, having small frequent meals is a helpful strategy for managing symptoms. This ensures that there isn’t too much food to handle at one time and takes less effort for the body to digest after a meal or snack.

There can be certain dietary triggers for both IBS and acid reflux; however, these are different for everyone. It might be helpful to keep a food diary, that way when your symptoms occur you can narrow it down to see which foods generally affect you. Some common food triggers you may want to watch for include caffeine, chocolate, high fat or spicy foods, and alcohol. Seeing a Registered Dietitian who can help you figure out your individual triggers might also be a good option.

Interestingly, many people who develop lactose intolerance are able to reintroduce lactose-containing foods into their digestive systems. Smaller quantities of milk products, taken with meals or other foods and spread throughout the day, help to increase lactose tolerance. If you are still having difficulties you may want to try taking an oral lactase supplement before consuming milk products (this helps with digestion) or try lactose-free milk and cheese. I hope this helps!

Nicole Springle, RD


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