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So we totally lucked out and found a blogger-friendly dietitian willing to do a Q and A session regarding my general burning questions and some regarding Thai food. She is super knowledgeable as well as fun to talk to. My Thai wife, Mod, and her mom in Thailand have had some stimulating debates over which basic ingredients are healthier and finally got some definitive answers here! The video is on my YouTube channel as well as here. Enjoy!
I paraphrased a lot of the questions and responses to save time. The questions and answers are the basic ideas I got after speaking with her. You can find Kelsey at feastgood.com and her LinkedIn: https://www.linkedin.com/in/kelsey-king-butler/. Below is the full video, followed by the paraphrased text.
My net diary, mynetdiary.com after doing audits on different apps, found it helpful. The user interface is very user-friendly. You can save recipes to it as well.
The other she likes is Spoonful because you can save recipes here in categories as specific as for a fodmap diet which I need because I have an irritable GI system and have gas very easily. Noom is good for people that are motivated by community support but not her favorite.
-Kelsey stated protein powder is a good way to make sure you are getting your protein. I like Isopure protein powder because it's from a reputable company and dissolves clear. You can also use other supplements but real, whole food is usually the best way to get your nutrients. Supplements can be a good way to, supplement what you are not able to get otherwise. She recommended I try bringing some fruit and veggies with me to work to add to my routine. I try to go for healthier options at fast food restaurants and bringing some carrot or celery sticks can help me get more of what I need.
-Creatine monohydrate is also a supplement that could be helpful in getting better workouts but she recommends feeling it out. She said each person will likely respond differently so see how you respond and you will get to know more about yourself. You can find it as a powder, which neither my wife, nor I really take as we should. You can also find it in a sweet chewable, which is what I have better luck with. Here are the creatine chewables I have been taking with my affiliate link. Always look for a seal that shows they get audited for quality. There are too many scammers out there.
-CLA is one that my toxicologist neighbor turned me on to. I looked up a systematic review of research on it and it looked good to me for fat loss. You can try it but after my conversation with Kelsey, I think I'll go back to my typical food-first approach unless there is a significant change. This is one I am currently trying, you can order it using our affiliate link and we can compare notes in the comments section. 🙂
Kelsey said the best thing you can do is offer the positive aspect of certain things and keeps the tone of the conversation more productive. An example would be, encouraging someone to try brown rice rather than white rice and meeting the person where they are at. Maybe, mentioning the added color you get from whole grain and how it adds a nice texture would keep things on a positive note.
We buy noodles labeled as made with buckwheat or whole grain brown rice. Sometimes the ingredients label is not so easy to understand. I always look for the first ingredient to say, whole grain. Kelsey said you can look at the fiber content which will give you an idea. For example, the buckwheat noodles in the image below have 8% of your daily recommended intake of fiber and buckwheat is, in general, is a whole grain. You can probably bet that it's whole grain in this case. If it says refined or enriched before wheat, bean starch, or other grains, it's not whole grain and not as healthy.
Coconut products have a lot of good nutrients so use them in moderation. Coconut milk is great for skin and nails and has some things that are really beneficial. You can use it occasionally and benefit from it. Just not every day. I like coconut milk and cream for my coffee. She likes barista coconut milk which foams well and is not too unhealthy in moderation.
As with the other, all-in-moderation, answers, used in moderation, it's not horrible. We tend to use stevia because it is plant-based. Truvia makes a zero-calorie brown sugar that is amazing. Here is our affiliate link to the zero-calorie brown sugar on Amazon. Palm sugar is in so many Thai recipes, the same as the other sugars, use it in moderation. Kelsey likes local honey to help your immune system recognize environmental elements as not being pathogens.
Kelsey recommends lower smoke points and unsaturated oils. She said our choice of canola oil is a healthy choice. It's also used in Thai food a lot. Seems like we have been doing pretty well on that one. Again, moderation is her recommendation, especially with higher-calorie foods like oils.
A stir-fried cashew chicken is a well-balanced choice with a salad to get all your macronutrients. It has protein, fiber, carbohydrates, and fats so it's a great choice. Thai food, in general, is usually pretty balanced in that way though, you can get so many things that have your protein, and starch with some healthy fats. Choosing brown rice if it's available helps keep the sugar content down. We have a recipe similar to what she is talking about if you want to try it. 🙂
Kelsey said she thinks they are an amazing invention. They often cook faster and without the extra calories of oil but with similar results. I was telling that for cooking chicken wings alone, it's been worth having for us.
Kelsey thinks that you are fine stir-frying as long as you don't just turn the food into mush. She recommends quick blanching, sauteeing, and roasting as a way to really retain the nutrient value of your food
Kelsey was so gracious and generous with her time. She did this completely for free and didn't even ask for a link to her own content. You can thank her by following her and sharing her own content on her blog and via her LinkedIn profile, at feastgood.com, and her LinkedIn: https://www.linkedin.com/in/kelsey-king-butler. Thanks so much, Kelsey! Let's keep the conversation going! If you read this far, thanks so much and we'd love to hear your thoughts or ideas in the comments section below! 🙂