Ask Heinen’s Chief Dietitian: Answers to 4 Common Wellness Questions
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD. Please consult your healthcare provider or the Personalized Nutrition Center at Heinen’s Mayfield Village before starting any new supplements.
Meeting customers is one of the bright spots of my role as Heinen’s Chief Dietitian. I especially love the Q&A sessions at the end of my in-store wellness events. It gives me a chance to really connect with you on a personal level.
As you can imagine, I get a wide variety of questions from customers on topics like supplementation, meal ideas, and the healthfulness of certain ingredients. One thing is certain: you keep me on my toes!
In this post, I answer four of the most popular food and supplementation questions I received this past year from customers just like you!
1.What zero-calorie sweeteners do you recommend for someone trying to cut back on sugar?
First, it’s important to understand that not all zero-calories sweeteners are created equal.
Studies continuously reveal the dark side of artificial sweeteners, namely aspartame (Equal and Nutrasweet), acesulfame potassium, saccharin (Sugar Twin and Sweet’ N Low), and sucralose (Splenda). Because they are hundreds of times sweeter than regular white table sugar, artificial sweeteners encourage sugar cravings and sugar dependence.
Sugar alcohols like erythritol and xylitol are reduced-calorie sweeteners made from carbohydrates, not alcohol. They are found in certain brands of nutrition bars, cereals, candies, chewing gum, and highly refined stevia and monk fruit products, and can have a laxative-type effect for certain people. For this reason, I recommend staying away from sugar alcohols.
Instead, choose small amounts of more natural sweeteners like Heinen’s raw honey, Heinen’s pure maple syrup, Wholesome unsulfured molasses, and Big Tree Farms coconut sugar. You could also sweeten your foods with Fx™-approved zero-calorie sweeteners such as Sweet Leaf stevia drops and Wholesome allulose.
2. Beetroot supplements seem to be popular, should I be taking one?
Beets are one of the most nutritious foods you could add to your diet. Their deep red color mimics the color of your precious blood, giving you a sneak peek into two of the key benefits of beets: increased blood flow and lower blood pressure.
Heinen’s USDA organic beet powder is a fuss-free way to enjoy the benefits of beets. Add a teaspoon or two to your daily smoothie or oatmeal.
3. I fall asleep easily but have trouble staying asleep. Is there a supplement that can help?
Natural sleep aids like Heinen’s melatonin, Gaia valerian root, Heinen’s magnesium glycinate, Gaia golden milk, and Traditional Medicinals nighty night tea can help you in the quest for more rest. Look for them in Heinen’s Wellness Department.
Before you turn to supplementation, be sure to set up your environment for a successful night’s sleep:
- Turn down the lights to make your bedroom a quiet, dark space. Also avoid bright lights from the TV, e-readers, and cell phones at least thirty minutes prior to getting into bed. Light suppresses the production of melatonin, the hormone that controls your sleep and wake cycles.
- Keep your bedroom at 65 degrees, the prime temperature for a restful night’s sleep.
- Avoid caffeine after 3:00 pm (12:00 pm if you’re extra-sensitive).
- Be cautious of alcohol. It can make you fall asleep but will most certainly cause sleep disruptions.
4. Are there foods I can eat to help burn belly fat?
Plant-based foods like fruits, vegetables, greens, and beans are loaded with fiber to feed the good bacteria in your gut. It’s these friendly bacteria that can help you shed belly fat.
Another powerful strategy for burning stubborn belly fat is intermittent fasting, an eating pattern where you alternate between periods of fasting and eating. Intermittent fasting facilitates changes in hormones to boost metabolic rate and aid in weight loss—especially fat loss around the mid-section where dangerous visceral fat lives.
The different types of intermittent fasting are based on the number of hours you spend in the fasting state. Here are three examples of intermittent fasting that are safe to practice every day:
- 12:12 fast: Fast for 12 hours with a 12-hour eating window (i.e. last meal ends at 7:00 pm; breakfast is 7:00 am)
- 14:10 fast: Fast for 14 hours with a ten-hour eating window (i.e. last meal ends at 7:00 pm; breakfast is 9:00 am)
- 16:8 fast: Fast for 16 hours with an eight-hour eating window (i.e. last meal ends at 5:00 pm; breakfast is 9:00 am)
Water is recommended — and encouraged — during the fasting period. Supplements, black coffee, and unsweetened tea are OK too!
If you are new to intermittent fasting, I would recommend easing your way into it. Start with a simple 12-hour fast and then increase the fasting window at your own pace and comfort level.
Note: Intermittent fasting is not for everyone. Although it’s safe for most people, it is not recommended for those who are under the age of 18, underweight (BMI of 18.5 or lower), suffering from an eating disorder, pregnant, or breastfeeding.
Key Takeaway
I would love the opportunity to meet you in person and answer your most burning nutrition questions. Check out our Club Fx™ Events to register for one of my upcoming programs, where you’ll get the chance to meet me and Heinen’s Certified Wellness Consultants. These knowledgeable and passionate associates are trained by Heinen’s Chief Medical Officer, Dr. Todd Pesek, MD, and are available to answer your questions during regular shopping trips.
