A page dedicated to providing answers to a selection of your questions. 

If you are curious about something ask me. 

Examples for 25-30g Protein Meals

24 January 2017 (update 18 May 2018)

 

25-30g protein per meal can be seen as a rough, general recommendation to support health, skeletal health, to maintain muscle mass, and to support healthy ageing, among other benefits. Often I am asked, how much is that in `food`, what do 30g of protein look like? Here you can find a continously updated selection of some meals with a protein content of 25 - 30g. 

What to drink? Drink tap water!

27 April 2018

 

Water is one of the if not THE most controlled of foods. It is far superior to any bottled water. On this page I will provide links providing more information about local water supply, covering water quality and accessible public water fountains when on the go. There is no need to buy bottled water. 

About Fish oil and Fish

28 March 2018

 

Some brief recommendations on how to select fish oil supplements and fish, taking into account contamination and heavy metals. And how much to take. Especially in pregnancy.

The Myth List

13 March 2018

 

This post is dedicated to all the myths in nutrition and exercise science out there. It will be continuously being developped. Here I will write down all the myths and beliefs, as they cross my path, in no particular order.

I also will allow myself to rant a tiny, little bit.

Poppy Seed Disclaimer

03 March 20​18

 

Caution is required in pregnancy, children and athletes (this list is not exclusive).

Poppy seed cakes are a classical doping trap.

Work with your doctor, or nutrition coach.

 

If in doubt nowt.

Is there iodine in sea salt and pink salt?

20 October 20​17

 

Short answer to both – not enough for iodine provision.

 

There is iodine in sea water, hence we like to think it`s obviously in sea salt, too. Sea salt is produced by letting sea water evaporate. When sea water evaporates the iodine evaporates with it – it literally turns into its gas form and vanishes into thin air. Just like most salts sea salt consists of 95 – 98% sodium chloride (NaCl) and about 5% water (rest moisture). There is not much else contained in notable quantities, certainly not in quantities that could be influencing health when considering that we ought to limit our salt consumption to about 5-6g salt per day.

 

Himalaya salt (or pink salt) has about the same iodine content as sea salt. It used to be a sea that has over time turned into stone, ie it`s the fossile form of sea salt. It is 97% sodium chloride (ordinary table salt is 98% sodium chloride) and has a high carbon foot print (for anyone not living in the Pakistan area), 

It is very expensive and contains no magic ingredients. The pink colour is rust (oxidised iron).

 

Some choose these special salts because of taste. We taste and feel salt on our tongue and bigger or smaller grains `taste` differently. Normal table salt contains about 0.1mg iodine per kg, sea salt contains 0.2 - 2mg iodine per kg, and iodised salt 15 - 25 mg/kg (in Germany), on average about 20mg/kg (which is 20 µg/g).

Thus when we consume 6g iodised salt we get about 120 µg, about half of our daily requirement (ish).

 

For more information on iodine please see my in depth blog article via the button below.

How do you help one know and understand the best food for his or her body? 

27 May 2017

 

An exquisite question.

 

In my extensive answer I am providing a more detailed explanation to my coaching and approach to food. You can read it via the button below.

Iris, what is the best method to detox my body?

2 January 2017

 

The only method is to not put toxins into your body in the first place, in order to not have to remove them afterwards. I need to elaborate on this a little. By toxins I am refering to substances such as alcohol, nicotine etc, not normal food stuffs eg sugar. This quick post needs a common sense approach, please.

 

Your liver, kidneys, lungs, skin and gut are designed to do that – deal with all waste products from the body by removal or conversion. You cannot ADD or DO anything to increase or improve eg liver performance, when you overindulged. There is no turbo boost option. We do not have a general reset button, for certain parts of our bodies.

Unfortunately.

 

We can only support our hard working organs by giving them a break and sufficient time to recover (if we indeed need to detox). And by keeping them happy ever after. Most of the time. I am realistic ;)

You will keep your organs the healthiest when you keep your total self healthy. It is that boring.

For how to cleanse your body please see a previous post.

Iris, how about fruit juice?

19 December 2016

 

Fruit juice is the equivalent of the icing on a cake. Would you just eat the icing and throw away the rest? 

 

Juice is the water of a fruit + all the sugar + a few vitamins and minerals. 

Juice is neither suited as a drink for hydration (hint: hydor = water), nor as a vehicle for vitamins and minerals. Fruit juice contains about 10% (ish) sugar, that is naturally occurring sugar, not added (!) - in a litre that`s 100g of the white stuff.

 

Even pressing juice yourself makes no difference. Example: one 140g orange contains 120g water and 12g sugar. 10%, right? And would you just slurp 120 ml? Or thirstily drink a big 400ml glass (40g sugar = ~12 cubes, 3 1/2 oranges). I am not anti sugar. Sugar has its place, it is eg a great preservative for foods, there is nothing wrong with it per se. What would the world be without a few sweets or pudding?

But only drinking the juice is like throwing away perfectly good cake - in case of the orange all that healthy fibre.

 

I do not endorse drinking pure fruit juice to quench thirst or to boost health. Juice has its place as a drink for enjoyment - what would the world be for all the rain lovers and yoga haters without pineapple juice! ;)  - or to quickly increase blood sugar levels, or as a flavouring agent, a few drops added to water for taste.

 

Drink a glass of juice if you enjoy it, fully understand it for what it is (water + 10% sugar + a few vits & mins). 

 

Iris, how about vegetable juice?

Same :) not much sugar in veggies but why would you want to miss an opportunity to increase your fibre intake??

Iris, can I cleanse my body and if so, how?

11 December 2016

 

Yes, of course you can. It is a very straightforward procedure.

Take soap, go to your bathroom, lather, rinse, and repeat.

Iris, what is a healthy diet?

8 December 2016

 

A healthy diet is a diet that does not take away health. A healthy diet is one that provides all elements required to sustain a person`s body and mind according to the individual`s needs. A more elaborate answer can be found in my blog post.

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