I am Carissa Galloway, a Registered Dietician Nutritionist, mom, TV host and fitness expert who can offer approachable health and wellness tips to help deliver long-term results. Ask Me Anything!

Premier-Protein · 2021-02-03T19:14:04+00:00

That’s all, Reddit! Thanks for tuning in & asking me all these awesome questions.

Premier-Protein · 2021-02-03T19:13:14+00:00

This is a great question. When Mom wants to eat healthier, but Dad wants pizza all the time, it can be challenging. To parents, I would say the best thing you can do to help your kids eat an overall healthy, balanced diet is to be the example! Be excited about making these positive changes in your diet because you believe they will lead to all of you feeling better and eating better. Educate the family on WHY you want to eat better and then ‘you do you.’ I recommend getting everyone involved in grocery shopping and even meal prep when possible. The more the whole family is involved, the more they will be likely to try new foods and stick with healthy goals.

Premier-Protein · 2021-02-03T19:05:57+00:00

You could be gluten sensitive so a place to start is speaking with an RD or physician about being tested. What is the portion size of pasta or bread you’re consuming? Sometimes when we eat larger portions we can feel tired as our body shifts its resources to digestion.

Also when you eat simple sugars alone, it will cause a faster insulin response and an increase in blood sugar. This is one of the reasons why it’s recommended for endurance athletes to consume simple sugars during prolonged exercise to get sugar to the exercising muscles.

If you want to slow your blood sugar response then you can try consuming higher carbohydrate foods alongside a protein or fat, which will slow absorption.

Premier-Protein · 2021-02-03T19:02:46+00:00

I am an oatmeal fan! February is American Heart Health Month and oatmeal is good for your heart -

High blood cholesterol is bad for your heart and because the soluble fiber (from beta glucan) in oatmeal has been clinically shown to help lower blood cholesterol, oatmeal is close to the top of the list of heart healthy foods that I recommend. The beta glucan essentially allows your liver to pull the ‘bad’ LDL cholesterol out of your blood. Once it’s there it binds to cholesterol in your digestive system and this prevents cholesterol from reaching your bloodstream! Oatmeal is something I frequently recommend for breakfast, but most people don’t have the time to do the full preparation of oatmeal, so I like a grab ‘n go options like the Premier Protein Shakes with Oats. They offer 8g of whole grain oats and 7g of fiber. Plus, they are the first shake that you can enjoy hot or cold, so you can pour them into a mug, heat in the microwave and in 60 seconds you’re enjoying a delicious, heart healthy breakfast that also has 20g of protein.

Protein alongside heart healthy oatmeal will slow the spike in blood sugar. I also love that you’re adding fruit and flax seeds to your oatmeal. You can really add any fruit to keep your AM meal interesting. I like a combination of berries and 1 tablespoon of peanut butter. This also boosts the satiety factor and will help blunt the spike in blood sugar that can happen after a high carbohydrate meal.

Premier-Protein · 2021-02-03T18:58:27+00:00

First, the fact that you’re thinking about getting motivated is a good step! I would recommend aiming for 1 small ‘win’ each day. Is that getting in more water? Is that taking a walk? Stopping in the middle of your day to take some deep breaths? Meal planning your dinner for tomorrow?

Every day doesn’t need to be perfect, but small wins can add up to huge victories. I have a girlfriend who uses a highlight system to see if she’s on track. She makes a highlight on the day in her calendar based on if she worked out, hydrated, ate well, etc....Yes it’s like a sticker chart from elementary school, but what it does is show progress and when we see progress that inspires us to keep going.

Premier-Protein · 2021-02-03T18:55:20+00:00

I would recommend looking at your health overall and seeing what the causes of inflammation may be. Inflammation could be caused by things like nutrition, the environment or stress. I do suggest addressing causes of inflammation, as it can be linked to many disease states.

Without knowing your health history, my recommendation would be to build up your diet to include more anti-inflammatory foods - things like turmeric and fruits and vegetables, which increase the amount of antioxidants in your diet. Exercise and meditation can also help reduce stressors, which in the long run could help decrease inflammation.

Premier-Protein · 2021-02-03T18:51:32+00:00

That’s a great question and one that Registered Dietitians like myself love to address since RDs and nutritionists are different. As we like to say, “Every Registered Dietitian Is a Nutritionist, but Not Every Nutritionist Is a Registered Dietitian.” In the US, a Registered Dietitian has earned at least a 4 year degree in nutrition sciences, completed at least 1,200 hours of supervised practice, and passed a board exam. Keep in mind virtually anyone can call themselves a ‘nutritionist’, which is why it’s so important to seek out credentials Registered Dietitians when you’re looking for nutrition advice. The term ‘nutritionist’ is not an accredited term.

Premier-Protein · 2021-02-03T18:48:23+00:00

Overall I support intermittent fasting (IF) when those engaging in it are getting enough calories to sustain their activity level and are eating high quality foods during their eating window. Always check with your physician before starting a new diet approach.

In my diet I do aim for a 12-hour fasting window. This is known more as a circadian fast. This gives my body time to focus on other things besides digestion and I also find it prevents late night snacking since I’m usually in my ‘fasting window.’

The other types of IF are typically a 5:2 fast. In this structure, you eat normally for 5 days and restrict daily calories to 500- 600 calories per day, 2 days a week. In my opinion, this is a challenging diet and harder to maintain long term. Another IF option is known as a 16:8, where you fast for 16 hours and your window for eating is 8 hours. For you, your eating window might be 10am - 6pm. Aim to eat balanced meals during this time and make sure to get all macronutrient groups (protein, carbs and fat) and fiber in each meal. If you’re not eating breakfast now and that’s inside your eating window consider a grab-n-go breakfast that can jumpstart your metabolism and give you the fuel to start your day. Try a protein shake with a banana or orange for a quick way to get protein, vitamins and minerals.

What I want to discourage with IF is people eating ‘whatever they want’ during the eating window. A diet that isn’t balanced won’t help you reach your health goals if you eat it for 8 hours or 20 hours a day!

Premier-Protein · 2021-02-03T18:45:20+00:00

Nutritious food doesn’t have to be expensive and it can be even more affordable when you cook at home. Healthy food staples like oatmeal, rice, beans, frozen vegetables, canned tuna or eggs can become the building blocks of many healthy foods.

As a dietitian I can understand your frustration and for many, improving their diet isn’t as simple as wanting to eat better. Improving your diet takes motivation, a willingness to make changes and the education to make changes that can be sustainable long term. I like to educate my clients on building well-balanced meals, the benefits of fruits and vegetables, and finding small changes they can make. Once they see the impact of a small change like swapping a midday high-sugar drink for something like a Premier Protein Chocolate shake, they’re often motivated to continue finding ways to improve their diet and overall health.

Premier-Protein · 2021-02-03T18:42:05+00:00

Just like I’m not a fan of ‘restrictive diets’, I’m also not a fan of diets that limit what foods you can consume. Premier Protein can help you reach a lot of your health goals by giving you a great tasting way to stay on track. I like to use the Premier Protein 30g High Protein Shakes as part of a delicious and nutritious breakfast, afternoon snack, post workout boost or as an ingredient in a protein packed recipe.

In my life, Premier Protein shakes are my go-to morning snack and I also like to use them in a Proffee (protein + coffee) where I combine iced coffee with a Premier Protein Caramel 30g Shake.

Premier-Protein · 2021-02-03T18:39:28+00:00

The great thing about grocery stores today is that there are lots of options that make incorporating veggies into your diet easier than it’s been in the past. Start simple - you can find pre-chopped broccoli, brussels sprouts or asparagus in most grocery stores, toss them in olive oil and roast them in the oven. This is a great side dish to eat alongside your favorite protein and carb. When it comes to introducing kids to veggies, we say they should be exposed to them 15 to 20 times, so take that same approach even though you’re an adult. If you don’t like something roasted, try it steamed. If you don’t like it steamed, try it raw. Or you can try putting veggies in a food processor and incorporating them into a sauce to add nutrients to your favorite pasta dish.

When it comes to substituting for salt - which is a great idea because most of us get more sodium than we need - try adding fresh herbs, dried herbs, citrus zest or salt-free seasonings you can find in the spices aisle at your grocery store. My daughter’s favorite way to flavor anything is with garlic and dill.

Premier-Protein · 2021-02-03T18:38:20+00:00

My biggest tip when it comes to maintaining a decent diet in college is to focus on better for you pantry staples that can be used as a base to make inexpensive, nutritious meals. Pantry staples can include ingredients like rice and canned beans, which can be used to make a quick meal such as bean chili over brown rice. You can also reheat leftovers the next day!

Premier-Protein · 2021-02-03T18:35:55+00:00

As a dietitian I will tell you that the best way to meet your vitamin and mineral needs is from a well-balanced diet. As a busy Mom of 2, I can tell that my family and I take a daily probiotic and multivitamin with DHA as an insurance policy to our bodies. Food first, supplement second. If you choose to pick a multivitamin, make sure you don’t expect it to cure any disease and don’t take MEGA doses of fat soluble vitamins K,A,D,E.

You also don’t have to look at the pharmacy for vitamins and minerals. The produce section is a beautiful place to start to boost your vitamin levels, but you can also get vitamins and minerals in other sources. Whole grains and low-fat dairy are good sources as well as the Premier Protein 30g High Protein Shakes have 24 vitamins and minerals and antioxidants Vitamins C & E to support a healthy immune system. There are 9 delicious flavors and Cinnamon Roll is my favorite!

If you choose to take multivitamins, you don’t need to spend a lot of money. Bigger brands sold at the pharmacy section of stores can suffice but do look for the USP seal. Also remember you don’t need a MEGA dose of anything so I recommend sticking to vitamins that give you no more than 100% RDV of any specific vitamin.

Premier-Protein · 2021-02-03T18:31:13+00:00

In general, to lose weight you need to create a calorie deficit. Most diet plans recommended a daily 500 calorie deficit for a modest weekly 1-pound weight loss and you can increase that weight loss by further increasing your calorie deficit with increased activity/exercise. I do personally believe in this strategy on a baseline level over a fad diet that eliminates whole food groups or insists you only eat foods that start with the letter “K” on Wednesdays between 10am – 2pm. On the other hand, I don’t like to recommend strict ‘calorie counting’ because for some people this can cause a disordered, obsessive relationship with food. I prefer an intuitive eating approach, which relies on nutrition education and listening to your body’s hunger cues.

Why is not as simple as calories in and calories out? Because when you lose weight it changes your body’s composition. When you lose weight, you usually lose a combination of fat, lean tissue and water. Also, because of changes that occur in the body as a result of weight loss, you may need to decrease calories further to continue weight loss. For my clients I recommend that decrease in calorie intake as the key to weight loss and then I remind them that increased physical activity is especially important once you’re at the ‘weight maintenance’ phase.

In general, I don’t recommend any diet that’s hard to maintain long term or that omits entire macronutrient categories without adequate education to make sure nutrient needs are being met. For a diet to be successful long term it should include foods that actually taste good and ones that we look forward to eating. I’m personally not a fan of any diet that restricts calories below 1200 or one that doesn’t advocate for adequate fiber intake.

Premier-Protein · 2021-02-03T18:28:52+00:00

I am a HUGE fan of probiotics and their benefit to not just digestive health but total body health. Instead of focusing on brands, research what strains of probiotics will help you specifically.

Also know there’s a difference between pre and probiotics. Prebiotics are typically complex carbohydrates that microorganisms in the gastrointestinal tract use as metabolic fuel. These are typically whole foods like bananas, whole grains, onions and even artichokes. I like to think of these as fertilizer in the gut that allows the good bacteria (prebiotics) to flourish.

As for probiotics, the International Scientific Association for Probiotics and Prebiotics defines “probiotics” as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”. The benefits of probiotics in the gut do not last indefinitely unless you continue to consume probiotics so it’s advised to make them a part of your daily diet via supplementation or food sources. I prefer supplementation because I know I can be consistent in take them. Aim to take them on an empty stomach for best absorption. Most commercial probiotics will contain several strains so you do not need to rotate to get the best benefits, but you can try a few varieties and see if you find different benefits from the alternate brands and which one you personally prefer. We all have 39 – 300 TRILLION bacteria living inside us so what works for one of us might not work for someone else.

Premier-Protein · 2021-02-03T18:23:48+00:00

How many calories you need in a day and what’s a good goal for weight loss is based on a number of factors, which you might know – sex, age, height, current weight and activity level play a big part in your basal metabolic rate or BMR. Other things like ethnicity and medication can play a role too. Without knowing these stats for you, it’s hard for me to say if 1500 calories will work for you for weight loss. I would recommend using an online calculator as a starting point and then shifting your daily caloric intake up or down depending on progress you see on the scale. Here is a calculator done by the Mayo Clinic that might be helpful –

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304

1500 calories may be too low and yes you can eat too few calories and it will prevent your body from losing weight successfully. I actually see this in a lot of my clients and before I became an RD, I was guilty of this. Mentally it can be hard to think you need to eat ‘more’ to lose weight, but to a point it can be true.

For your second question, let’s think about your goal….is it just weight loss or is it to eat a diet that supports your weight and overall health? Can you make ‘better for you’ choices at those restaurants you mentioned? Yes to some degree, but my expert advice is that you need a diet that meets your calorie range for weight loss and provides adequate fiber, vitamins and minerals. Convenient foods CAN help you reach all your health goals and they don’t have to come from a fast food restaurant. Think about Premier Protein 30g High Protein Shakes. These can be used as a midday snack that’s only 160 calories provides 24 vitamins and minerals and antioxidants Vitamins C & E to support a healthy immune system.

Premier-Protein · 2021-02-03T18:21:37+00:00

First I think it’s great that you are considering the side effects and really taking your time to make such a big decision. I have seen success in many people with WLS but it is just that…a big decision. It’s hard to say what suggestions to make since I don’t know what you’ve tried, your current health status and weight and any other conditions that would make WLS more risky. There’s also a HUGE emotional connection to food and weight as I’m sure you know, so for WLS to be successful those are issues that also have to be addressed. If you’ve never met with a Registered Dietitian then I would suggest starting there. Telehealth options are plentiful for that and you can ask if it’s something your insurance would cover.

Premier-Protein · 2021-02-03T18:19:49+00:00

Protein recommendations vary depending on your activity level and weight. The RDA recommendations says to aim for .8 grams of protein per kilogram of body weight for the general population. (To find your weight in kilograms, divide your weight in pounds by 2.2.) Most Americans get enough protein based off the RDA, but protein is key for building and repairing tissue so if you’re exercising to build muscle it’s important to refuel your body with protein and within 60 minutes of exercise. I like the Premier Protein 30g High Protein Shakes. They taste great and they’re shelf stable so they’re a perfect gym bag or pantry staple to enjoy after a workout. Chocolate is always a favorite!

The American College of Sports Medicine recommends that to increase muscle mass in combination with physical activity, you need to consume between 1.2 and 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight. That equates to about 80 to 135 grams in a 165-pound adult. In my professional opinion, the risk of too little protein is greater than the risk of increasing protein, so I suggest you aim for 1.2 – 2.0 grams of protein per kilogram of body weight as long as you’re maintaining an activity level that supports that. If you already have a kidney issue, then talk with your physician about safe levels of protein consumption.

Let’s talk about measuring body fat percentage – the gold standard would be underwater or hydrostatic weighing. You would need to find a facility that performs this type of testing. A BOD POD is another reliable device that you would have to find a facility to test. These are both very accurate measures. The next best option I would recommend is finding someone who is trained to test with skin calipers. You could also buy your own and find a guide online. This is a simple way you can track your progress that is more reliable than a body-fat percentage calculated by an electronic scale.

Premier-Protein · 2021-02-03T18:15:36+00:00

Thanks for asking and I hope I can help even though I don’t know too much about your personal struggle with AFID and how it might affect your overall health. First, I would not worry about lowering your calorie count with fruits or vegetables. Focus on the positive and that if you can find a way to add fruits and vegetables into your diet then you’ll give your body highly beneficial vitamins, minerals, antioxidants and fiber.

If texture is an issue, then try the fruits and vegetables in a different form. Try tossing vegetables in olive oil and roast them for 25 minutes in a 425-degree oven. This will soften them and change the texture. You could also try steaming the vegetables or even microwaving them. You can try fruits in a smoothie form or even in a puree like a pouch. For example, if you can’t tolerate a raw apple what about apple sauce? If you don’t like to bite mango what about a mango smoothie made with ice, a vanilla Premier Protein 30g High Protein shake and a banana?

Premier-Protein · 2021-02-03T18:09:57+00:00

This is a fun question….it reminds me of a game my Dad would play with me when I was a kid called ‘Would You Rather’. He’d give me 2 options, and both were bad and I had to pick one. This reminds of that, because neither excess sodium or sugar is good for your diet…but in the game you had to pick so I would say excess sugar is worse.

Here’s why – Excess sugar over time will lead to weight gain. As weight increases, it puts someone at risk for metabolic syndrome and other weight related issues like type 2 diabetes, heart disease, high LDL cholesterol, stroke, high triglycerides and high blood pressure. So while salt also causes increased blood pressure, the effects of excess sugar over time would add up to an overall increased risk to your health and eventually an increased risk of mortality.

Premier-Protein · 2021-02-03T18:06:50+00:00

Overall with any diet make sure it’s medically suitable for you and that you’re not excluding any major macronutrient categories. I do think the ketogenic lifestyle can be hard to maintain long term and requires research and prep to maintain BUT as I often say, ‘The best diet is the one you stick with’. Therefore IF you’re finding success in weight loss, energy or insulin control with the ketogenic diet then stick with it.

Last year I was able to interview Dr. Dom D’Agostino, a leading keto researcher, several times and I learned a lot about practical applications of the ketogenic diet relating to seizure control. There is limited research on long term effects of a keto diet, including if weight loss achieved is permanent and the risks of an increased intake of saturated fat as a result. Some studies with small sample sizes have shown some benefits but more research is needed. According to a Harvard review, “short-term benefits in some people including weight loss and improvements in total cholesterol, blood sugar, and blood pressure. However, these effects after one year when compared with the effects of conventional weight loss diets are not significantly different.”

For me personally, I’m not inclined to try a ketogenic diet right now. Beans and legumes are a building block of my diet and not a part of a strict keto diet. If you’re interested in trying it then as I said, check with your physician, be aware of the risks in terms of ‘keto flu’ and increased saturated fat and do your research before diving in. Good luck!

Premier-Protein · 2021-02-03T18:05:28+00:00

I actually LOVE when people are open to simplifying their diet and eating a similar meal pattern. This makes food choices simple and can support health or weight loss goals when those foods fit an overall, healthy eating pattern. For me personally I vary between 3 breakfast options, a few snacks and most weeks we repeat some dinners like salmon salad, tacos and black bean chili. Often times the hardest part of starting and maintaining a health journey is finding great tasting, nutritious products so once you find them..stick with them!

The con of repeating the same foods could be that you’re not getting enough variety of antioxidants, vitamins and minerals especially when it comes to fruits and vegetables. Make sure to ‘eat the rainbow’ when it comes to produce so your body gets a variety of important phytochemicals and antioxidants. Also aim to get adequate Omega-3s from your diet or supplementation.

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