Welcome to the nzgirl Healtheries Q&A page where nutritionist and naturopath Vicki Martin answers your questions. Got something you want to ask? Hit the button below to submit it.
I can’t sop eating I have a problem with eating. I don't know when enough is enough. I come home and eat and eat until dinner is served. After dinner I continue to eat until I sleep. This makes me annoyed with myself because I'm really self conscious about my body and feel like I'm fat, even though I know I'm not. The more stressed I am the more I eat. I can't stop no matter how much I know I don't need it. Please help.
I am wondering what you eat for breakfast and lunch. If you aren’t having very much to eat in the first half of the day then your body’s blood sugar levels will make sure that by the end of the day you make up for it. To nip this problem in the bud you will need good blood sugar level balancing foods for breakfast and lunch. Have a healthy serving of Healtheries Bircher Muesli for breakfast with plenty of low fat yoghurt and fruit, then at lunch time make sure you have a large wholegrain salad sandwich with lots of lean meat, chicken, tinned fish, egg, or cottage cheese. Make sure you have plenty of fruit at morning tea, and then also again with your lunch. Cut tea and coffee back to once a day only and avoid coke and chocolate (once or twice a week is OK). I guarantee this will fix your problem.
Sunken Eyes I was wondering if you could tell me what may be lacking in my diet. I have problems with my eyes. Basically, I always have very dark circles under my eyes and they are sunken in. I don't seem to have any fat underneath that would keep them more smooth looking. Also, every morning I wake up my eyes are so dry I can barely open them. Thank you for your help.
Firstly it may pay to get a doctor to check these problems out with some blood tests to make sure you aren’t run down in some way. From a natural therapies perspective dark circles under the eyes can indicate two things – firstly an allergy to certain foods, and secondly depleted energy levels. Firstly make sure you are getting eight hours sleep per night – less than this will run your health down and cause dark circles under the eyes.
Secondly make sure you are getting enough protein in your diet. You will need a good helping of lean meat, fish, chicken, eggs, fish, or cottage cheese at both lunch and dinner. Your adrenal glands which supply your daily energy require lots of protein to keep them going; also they are very fond of B vitamins and vitamin C. Healtheries B Complex Supreme can help a lot with this problem as well as increasing your intake of fruit and vegetables.
Your dry eyes may need some vitamin A which is in high levels in Healtheries Halibut Oil Capsules. Take two daily for a couple of months and see if this helps the dryness problem. You may also want to ask your doctor for some tests to see if you are allergic to some foods.
Nutritionist in training I'm 16-years-old, still at school and plan to become a nutritionist. I also see that you're a naturopath and wanted to know a little more about that.
Make sure you take chemistry, biology, and maths at school for either career. Then aim to get down to Otago University to study for your Bachelor of Consumer and Applied Sciences Degree in nutrition. Post graduate study at one of the main centre hospitals will then give you a Registered Dietitian qualification which is an open door to a very interesting career in nutrition.
The best way to study as a naturopath is to go to a college that offers a Degree in Complementary Health and Natural Therapies. Diplomas in this field are not going to be useful enough in the near future so I would suggest you go for the degree which will take you four years to complete. A Degree in Complementary Health and Natural Therapies will give you training in nutritional supplements, herbals, homeopathics and holistic medicine.
Chocolate Addict I'm addicted to chocolate! Blood tests have shown that I have low blood sugar but I was just wondering if the spirulina tablets you mentioned are alright to take as they seem to provide a high amount of iron. My iron levels are already good and I know that iron shouldn’t be overdosed on.
The type of iron in spirulina is a vegetable form, which is much harder to absorb than the meat form of iron, so your body will take what iron it needs from the spirulina and won’t absorb the rest. Do continue with your spirulina as it is excellent at balancing blood sugar levels, but check out the amount of protein you have in your daily diet. Make sure you have a good helping at each of three meals daily of yoghurt, cheese, meat, chicken, eggs, or fish. This can improve blood sugar levels and reduce chocolate cravings.
To improve low blood sugar levels, make sure you reduce your intake of tea, coffee, cola, milo, and all sugar containing, and ‘white’ foods such as white bread, white rice, and white pasta. Think wholegrain, increase your fruit intake, and try some delicious Healtheries herbal and fruit teas.
Sleeping Pills and Depression Your ‘Recipes for Sleep Success’ page was great, but I still have a question. I have heard that some herbal sleep pill remedies should not be used with antidepressants, what are these sleeping pills and what are the alternatives?
If you are already taking antidepressant medication you will need to contact me directly at Healtheries and let me know the exact name of this product. Some medications are OK to take with natural supplements, others are not – it depends on the drug whether it interacts with various herbs.
The supplements which are helpful for sleep are Healtheries Easy Sleep which contains the relaxing and sedative herbs valerian, skullcap, hops, wild lettuce, and passionflower. Healtheries also produces Peaceful Sleep which contains a natural chemical called hydroxy- tryptophan – made from Griffonia seeds. This product helps to produce more of a natural brain hormone called serotonin which improves mood and promotes calmness, great for those who worry when in bed.
Metabolism Boost I was looking at buying some type of thermogenics, or something that would speed up my metabolism to help me lose weight (along with a good diet and exercise) can you refer anything?
To speed up your metabolism I recommend the following – make sure you have a good helping of protein foods three times daily; plus have two Healtheries Spirulina Tablets at each meal (this will increase your protein and nutrient intake and prevent craving for the wrong foods); and one Healtheries B Complex Supreme tablet every morning with breakfast (B complex helps to boost energy levels).
You may also want to try Healtheries Fat Burner tablets which are a thermogenic combination containing guarana, ginger, and cayenne – all herbs known to increase metabolism, along with other ingredients which assist healthy digestion and balanced blood sugar levels. Finally the best thermogenic there is – aim for half to an hour of brisk exercise of some form every day.
Sticking to Healthy Living I have a lot of good ideas to start healthy living but can only stick to it for like a week. How do I keep motivated to keep going because knowing it’s good for me just isn't cutting it?
Firstly, don’t be so hard on yourself and expect to be continuously perfect all the time. Allow yourself to have one or two meals, or a day or so per week (usually weekends are best) when you can let yourself indulge in whatever you want to eat. When you do this on a planned basis (if you know you have a party to go to, or you are going out with a friend these are the times to plan the treats) and then the rest of the week avoid the junk food and the wrong things to drink and get back onto your healthy eating track. You will find this approach much easier to stick with.
Secondly, make sure you are eating a balanced healthy diet. If it isn’t balanced our bodies have a habit of making us crave and eat the very food we want to avoid. Finally, don’t get discouraged, it takes time to break bad habits, so every time you get back on track give yourself a pat on the back and forget about feeling guilty. Food is not a bad thing to eat no matter what the type.
Lacking Protein I am pretty sure that I don’t have enough protein in my diet. I tend to eat porridge for breakfast, have a mid-morning breakfast bar (the one with the lowest sugar and fat), a wholegrain ham sandwich for lunch, an apple for afternoon snack, and about 100g meat for dinner, topped up with veges and carbs. I have dull, dry hair and my energy levels tend to crash and burn in the afternoon. I’m usually stuffed by the time I get home, although I go to the gym and do weights and cardio five times a week. If it is protein that I need, how do I increase protein in my diet without breaking the budget? Nuts and meat are heaps more expensive than bread and rice, and we are only just keeping to our budget as it is.
You have an excellent exercise regime, but you are quite right, your diet isn’t keeping up with it. For breakfast I suggest adding a good quantity of home made yoghurt (a very cheap form of protein) to your porridge to increase the protein at this meal. Make sure your oats are wholegrain rolled oats – to keep your B vitamin intake up. Ditch the breakfast bars and use the money saved to buy nuts, seeds and dried fruit for morning tea, along with some fresh fruit.
Lunch sounds good but add a large helping of salad ingredients such as lettuce or bean sprouts – which can be homegrown to save cash. These veges will add extra vitamin C and antioxidants to your diet – essential for great hair. Have another large wholegrain sandwich with peanut butter or hummus sprinkled with Healtheries Brewers Yeast Powder (very high in energy boosting B vitamins) in the early afternoon before the crash occurs, this will boost your energy levels and balance your blood sugar.
At dinner time have plenty of rice but make sure it’s brown rice. White rice and white pasta actually drain certain essential vitamins and minerals out of the body. After dinner (or before or after training) make a smoothie with plenty of soy milk powder or pure whey powder (much cheaper than buying expensive body building formulas), add fruit juice or fruit and water and blend. These changes should give you the desired results.
Hostel Food I have put on a bit of weight this year and would just generally like to lose it. My goal is to lose at least seven kgs over the next eight weeks. Firstly, is this an unhealthy goal? I have started working out at least four times a week and watching what I'm eating but any pointers would be good. I'm in a hostel so it’s very hard to control what I eat and I usually get given a lot of carbs which only fill me up for a short time. Any pointers would be good. Would protein shakes be a good option?
You are in a difficult situation when you don’t have control over your food, however it will still be possible to work towards your goals. You may not like it when I tell you that if you lose more than one to two kilos per month, you most likely put it all back on again and then some down the track. The trick is to make your body not notice that you are chipping into your fat stores and to lose weight very slowly, then it seems to stay off permanently.
Keep your exercise regime up and increase it where you can from time to time. The more exercise you do the better. A protein shake would be a good idea - try Aussie Bodies Perfect Protein Powder, and to keep your blood sugar levels stable avoid tea, coffee, cola, and milo.
Do the best you can with the food you are given at the hostel. Get as much as you can in the way of protein, fruits, and vegetables, and avoid sugar containing foods and white bread where possible Try making suggestions for changes to your hostel cook.
Marathon Munchies I am running in a women’s marathon in a few months and I would like to know what healthy foods I should be eating?
Keep your protein levels high by including a healthy serving of lean meat, skinless chicken, fish or seafood, eggs, cottage cheese, or low fat yoghurt in each meal of the day. Protein builds muscle and this is what you will also need to keep your stamina and energy up. Add extra nuts and seeds to Healtheries Bircher Muesli to increase the protein and nutrient content for breakfast.
Avoid sugar, glucose, and dextrose containing sports drinks and body building powders. Try instead a teaspoon of Healtheries Spirulina Smoothie Powder mixed with apple or pineapple juice and a little acidophilus yoghurt, both before and after your training, to maintain your nutrient levels and balance blood sugar levels, it will give you an excellent sustaining energy boost. Good luck with your marathon.
Weighing muscle I have been going to the gym for about five weeks now. I feel better, but I have been gaining weight. (I hope it is muscle!) Is there a way I can lose weight as well as keep going to the gym? I have tried so many diets and drink plenty! Please help!?!?
You will most definitely be gaining muscle, which of course weighs nearly twice as much as fat. Leave the scales alone and start using a tape measure around your waist – it is the best guide, unless your gym has body fat analyser scales which will give you more of an idea of what is happening.
Start writing down everything you are eating for the next two weeks, then honestly assess where the problems may lie. Could fruit be substituted for snacks? Could fat and oil be omitted from dinners? Could sugar intake be reduced? Could you do without butter and margarine? Is your diet balanced well? Make sure you are having a large breakfast, a medium sized lunch, and a small dinner.
Avoid drinking more water than you feel comfortable with, it tends to flush water soluble vitamins and minerals out. If you are in the toilet often, then slow the water intake down.
Acne on the arms I have acne on my upper arms and was wondering if there was a product you can buy in the store to help with this problem?
Get yourself a good skin brush or loofah and brush the area daily in the shower with Thursday Plantation Tea Tree Soap. This will help to cleanse the area of bacteria. However, these problems typically come from the inside, so try Healtheries Liver Aid tablets which will help with blood cleansing and skin clearing and increase your fruit and vegetable intake. Culprits which can aggravate skin conditions include tea, coffee, cola, and chocolate. Dry rough skin on the upper arms may also indicate nutrient deficiencies. I suggest Healtheries Antioxidant tablets which contain vitamin C, vitamin A, and zinc, all essential nutrients for healthy skin healing.
Stink I am currently flatting with my friend and she well... stinks. We've discussed this issue and she’s open to talking about it and getting help but it’s quite icky. Her feet smell and her body smells, she showers everyday, wears deodorant and perfume and is very physically clean... but she still smells. Could it be her diet? Or is there anything at all you can recommend? We share a room and it’s really starting to bother me.
Very smelly sweat like this suggests it could be her diet. She will need to cut out all caffeinated drinks and reduce her sugar intake as these will exacerbate the problem. Skin bacteria likes the acidity and sweetness of these drinks and foods and can multiply very quickly and cause smelly sweat. I suggest a course of Healtheries Apple Cider Vinegar – 1 teaspoon three times daily in a glass of warm water, to deacidify her system, and Healtheries Echinacea tea to cleanse her blood and clear out unwanted bacteria.
She should also visit her doctor to have some blood tests. Smelliness like this can indicate her body chemistry is out of balance – nutrient deficiencies may cause odour and also conditions such as undiagnosed diabetes.
Dairy Allergy I have a dairy allergy. I hate soy milk and do not want to take tablets to get my calcium. Do you have any ideas what I can do?
You may have to retry these options as they really are your best sources of calcium. However , there are ways of making things easier to take. Healtheries Calci Build Chewable Tablets give a high dosage of calcium and are really yummy. They are available in both vanilla and lemon flavours – I’m sure you will like one of them.
Soy milk is the best alternative source of calcium outside of cow’s milk, unless you like goat’s milk, so it is worth retrying. Try blending calcium enriched soy milk with some fruit juice (such as apple or pineapple) and add a banana, berries, or tinned peaches. Add a splash of vanilla essence or a pinch of cinnamon and blend. You will find the beany taste of soy milk disappears in this mix.
Apart from this you had better hoe into tinned salmon or sardines, eat lots of green leafy vegetables, eggs, beans, and dried fruit, seed and nut mixes. If you really can’t face soy or tablets then you had better tuck into lots of Healtheries Brewers Yeast (nice on wholegrain toast) and Healtheries Blackstrap Molasses – great straight from the spoon, at one heaped teaspoon per day.
I am wondering what you eat for breakfast and lunch. If you aren’t having very much to eat in the first half of the day then your body’s blood sugar levels will make sure that by the end of the day you make up for it. To nip this problem in the bud you will need good blood sugar level balancing foods for breakfast and lunch. Have a healthy serving of Healtheries Bircher Muesli for breakfast with plenty of low fat yoghurt and fruit, then at lunch time make sure you have a large wholegrain salad sandwich with lots of lean meat, chicken, tinned fish, egg, or cottage cheese. Make sure you have plenty of fruit at morning tea, and then also again with your lunch. Cut tea and coffee back to once a day only and avoid coke and chocolate (once or twice a week is OK). I guarantee this will fix your problem.
Secondly make sure you are getting enough protein in your diet. You will need a good helping of lean meat, fish, chicken, eggs, fish, or cottage cheese at both lunch and dinner. Your adrenal glands which supply your daily energy require lots of protein to keep them going; also they are very fond of B vitamins and vitamin C. Healtheries B Complex Supreme can help a lot with this problem as well as increasing your intake of fruit and vegetables.
The supplements which are helpful for sleep are Healtheries Easy Sleep which contains the relaxing and sedative herbs valerian, skullcap, hops, wild lettuce, and passionflower. Healtheries also produces Peaceful Sleep which contains a natural chemical called hydroxy- tryptophan – made from Griffonia seeds. This product helps to produce more of a natural brain hormone called serotonin which improves mood and promotes calmness, great for those who worry when in bed.
Healtheries Spirulina Tablets at each meal (this will increase your protein and nutrient intake and prevent craving for the wrong foods); and one Healtheries B Complex Supreme tablet every morning with breakfast (B complex helps to boost energy levels). 
Lunch sounds good but add a large helping of salad ingredients such as lettuce or bean sprouts – which can be homegrown to save cash. These veges will add extra vitamin C and antioxidants to your diet – essential for great hair. Have another large wholegrain sandwich with peanut butter or hummus sprinkled with Healtheries Brewers Yeast Powder (very high in energy boosting B vitamins) in the early afternoon before the crash occurs, this will boost your energy levels and balance your blood sugar.
Get yourself a good skin brush or loofah and brush the area daily in the shower with Thursday Plantation Tea Tree Soap. This will help to cleanse the area of bacteria. However, these problems typically come from the inside, so try Healtheries Liver Aid tablets which will help with blood cleansing and skin clearing and increase your fruit and vegetable intake. Culprits which can aggravate skin conditions include tea, coffee, cola, and chocolate. Dry rough skin on the upper arms may also indicate nutrient deficiencies. I suggest Healtheries Antioxidant tablets which contain vitamin C, vitamin A, and zinc, all essential nutrients for healthy skin healing. 
Very smelly sweat like this suggests it could be her diet. She will need to cut out all caffeinated drinks and reduce her sugar intake as these will exacerbate the problem. Skin bacteria likes the acidity and sweetness of these drinks and foods and can multiply very quickly and cause smelly sweat. I suggest a course of Healtheries Apple Cider Vinegar – 1 teaspoon three times daily in a glass of warm water, to deacidify her system, and Healtheries Echinacea tea to cleanse her blood and clear out unwanted bacteria.
You may have to retry these options as they really are your best sources of calcium. However , there are ways of making things easier to take. Healtheries Calci Build Chewable Tablets give a high dosage of calcium and are really yummy. They are available in both vanilla and lemon flavours – I’m sure you will like one of them.