As the big day approaches, couples want to look and feel their best. To do so, they need to pay attention to how they're eating. I Do spoke to dietitian and nutritionist Polly Normand, who answered some of the common nutrition-related questions she hears from people on their way to the altar.
I break out more now than I did when I was a teenager. Is there anything I can eat to help clear up my skin?
Skin breaks out from hormonal changes, stress, bacteria, and overproduction of oil. The most effective method for improving the appearance of your skin that I see with my patients is regulating their food intake: being consistent in the way they eat. Strive to do the following every day: drink plenty of water, eat whole foods, be consistent with your intake of macronutrients (protein, fat, and carbohydrate), eat when you are hungry, and stop when you are full. How much food you eat can affect your hormone levels, as when a woman who is restricting her food intake stops menstruating. Drastic changes in your eating pattern can put a stress on your body which may result in a breakout.
Overall, I am happy with my body, yet I have a little belly that I would love to try to flatten out before walking down the aisle. I have been doing lots of crunches and not seeing results. Is there something I can eat that would help?
Recent studies show that eating more monounsaturated fats (nuts, seeds, olives, olive oil, canola oil, avocado and dark chocolate) can help reduce belly fat. Try eating 10-15 grams of this healthy fat (90 to 135 calories' worth) with every meal. Also, limit your intake of sugar and white flour; choose more "brown foods" and less "white foods." These include brown rice, whole wheat pasta, sweet potatoes, whole grain crackers, whole grain cereals and whole grain breads.
Sometimes I feel bloated and have a lot of gas. I am worried that I am going to be having "one of those days" for my wedding. Is there anything I can do to prevent it?
This is common, especially with women under a lot of stress. You know how your back can tense up under stress? Well, your intestines can, too. Despite all there is to coordinate, do your best to relax, especially when you eat. Try to take small bites, chew well, and put your utensil down between bites. Be sure to eat enough fiber from whole grains, fruits, and vegetables and drink enough fluid along with it. If you do not eat much fiber now, gradually begin to increase the amount you eat. You may also benefit from taking a probiotic (healthy bacteria) to help balance out any bad bacteria upsetting your gut. Limit processed foods and sugar as much as possible for a few days before your wedding and try to avoid eating any foods that are new to you.
I really want to lose weight before my wedding but am struggling with having to go to other weddings and events. How can I reach my weight loss goals while I'm constantly surrounded by tempting, indulgent food?
You have to ask yourself, "Is it worth it?" and you can't possibly determine if it is unless you know how much it's worth! Either stick to foods you know or begin to familiarize yourself with other foods. When it comes to indulging at an event, the main thing that will affect your body weight is how many extra calories you are taking in at said gatherings. For every pound you want to lose, you have to cut 3,500 calories. So . . . if your goal is to lose one pound a week until your wedding day, that's 500 calories per day you have to cut from how many calories you normally eat to maintain your body weight. Is the 1,200-calorie piece of cheesecake worth it? I don't think so. However, two small yummy chocolate chip cookies for 200 may be . . . To help familiarize yourself with what other foods are worth (calorie-wise), begin looking some up online or check out a book called Dr. Shapiro's Picture Perfect Weight Loss.
I have been trying to diet for my wedding and I'm hungry. That makes me grouchy! Are there certain foods that I can eat that will still help me lose weight, yet fill me up more?
Balancing your meals and snacks with high-protein foods can help prevent spikes and drops in your blood sugar and make you feel full longer. Foods that are high in protein include yogurt (especially Greek), cheese (especially cottage), milk, eggs, meats, seafood, poultry, legumes, soy products (like tofu and veggie burgers), nuts and nut butters. Try to choose protein foods that are low in saturated fat. You may also benefit from eating more fiber. Read food labels for fiber grams on breads, pastas, cereals and other grains and try to eat more fruits and vegetables. Be sure to drink more water and gradually increase your intake. Finally, be logical about your eating. Think first, "Is this enough food to last until I eat again?" Asking yourself this question can help you differentiate emotional hunger from physical hunger and ensure that you are eating enough to lose.
I feel like I have taken on a part-time job with all the wedding preparations and feel exhausted. Could changing the way I eat help to give me more energy?
Absolutely! Food is information. Eating more foods that send good messages to your body and less of the foods that send bad messages can really help improve your energy level. Choose foods that are high in "good fats," such as olive oil, avocados, walnuts, almonds and fatty fish, more whole foods, and more vegetables. Limit foods that are high in saturated fat and sugar. Avoid trans fat (hydrogenated oil) and limit processed foods. Try to plan well to avoid getting too hungry or too full.
Polly Normand is a registered dietitian and licensed nutritionist. She owns Pioneer Valley Nutrition at 39 Carlon Drive in Northampton and will open another office in Belchertown this fall. Polly has helped many people improve their health and reach their goals by teaching, counseling, and coaching them to implement better eating. She accepts most health insurances and is taking new clients. Call 413-584-2200 to set up an initial consultation.
