Trending Weight Loss Medications: GLP-1 Agonists

GLP-1 agonist medications, also known as GLP-1 receptor agonists, include semaglutide (Ozempic, Wegovy), tirzepatide (Zepbound, Mounjaro), dulaglutide (Trulicity), and liraglutide (Saxenda). Originally developed for Type 2 Diabetes management, these medications mimic the body’s naturally occurring glucagon-like peptide-1 (GLP-1) hormone.

The GLP-1 hormone plays a critical role in regulating appetite, slowing stomach emptying, and reducing blood glucose levels. These effects make GLP-1 agonists particularly effective at helping individuals feel fuller more quickly and eat less, leading to weight loss.

Potential Side Effects

The most significant effect of these medications that I have seen in my practice is their impact on appetite and digestion. They reduce hunger, slow digestion, and suppress fullness cues, making it easier for people to reduce their food intake. However, this suppression of natural hunger signals can also impair intuitive eating practices and lead to malnutrition if nutritional needs are not carefully monitored.

Other common side effects include nausea, vomiting, constipation, diarrhea, abdominal pain and bloating.

Additionally, clients taking these medications are at risk for developing disordered eating patterns including the potential development of eating disorders as well as pancreatitis, gallbladder problems, intestinal blockages and thyroid tumors. Furthermore, because studies have only followed patients for up to two years, long-term side effects remain unknown.

An Intuitive Eating Approach to Weight Loss Medications

For individuals in the intuitive eating and body-positive space, navigating the rise of GLP-1 medications can be complex. Here are some considerations.

1. Explore Your Motivations

Before considering weight loss medications, reflect on your goals beyond weight loss. Are you seeking reduced cravings, fewer binge eating episodes, or a clearer mental space by thinking about food less? These are important factors to consider.

2. Engage in Open Conversations

Speak with a registered dietitian, therapist, or healthcare provider about your decision. These conversations can help you evaluate the risks, benefits, and emotions involved. Ensure you have informed consent before starting any medication.

3. Maintain Health-Promoting Habits

Regardless of medication use, focus on holistic health practices, including stress management, adequate sleep, regular movement, and a balanced diet.

4. Work With a Dietitian

Collaborating with a dietitian experienced in eating disorders can help you minimize side effects, meet nutritional needs, and navigate the emotional aspects of body changes or eating patterns.

If you are struggling with navigating weight loss medications or have other concerns related to your relationship with food or body, feel free to get in touch with me on my website www.rhondakrick.com or on instagram @rhondakrickrd. You can also download my free guide: “10 steps to stop dieting” on my website: https://rhondakrick.com/ditch-dieting

Listen in to Episode

Episode #152 Ozempic and Weight Loss Meds: Get the Skinny – with Rhonda Krick, RD

Podcast – Sandra Gentleman, or on YouTube.

Written by Lisa Blackwell, RD is a registered dietitian and a co-founder of Beyond Food Nutrition (BFN) (podcast guest)

Neither approach is right or wrong—it’s all about what works best for you. If you want to minimize food waste, reverse planning might be your go-to, as it helps to use ingredients before they spoil. You might also be a savvy shopper, taking advantage of discounts and planning meals around reduced-price produce.

Step 1: Meal Plan

For some, however, meal planning can feel overwhelming. If you’d rather stick to tried-and-true recipes and keep things simple, forward planning could be the better option. Choose meals you know your family loves, make a list, and shop only for what you need to cook those meals. This describes step one of successful mealtime, called meal planning.

Step 2: Meal Prepping

Meal prepping can set you up for a successful week of healthy eating. By prepping meals in advance, you avoid the nightly “What’s for dinner?” dilemma, which can often lead to quick, less nutritious choices or takeout. Weekends are great for meal prep, but before diving in, it’s important to understand your personal situation.

Consider your life constraints, availability, and when you’re most productive. There’s no one-size-fits-all for meal prep, so it’s about finding the approach that suits you and your family best.

Step 3: Cooking

Now, how will you cook? You’ve got options: preparing meals the night of, cooking ahead for the week, batch cooking and freezing portions, or using tools like an Instant Pot or air fryer to save time. The key is to choose a method that fits your lifestyle and kitchen set-up.

Step 4: Clean Up

No one enjoys this part, but there are ways to make it easier. We help clients incorporate clean-up strategies into their routine, like organising tasks to be quicker and enlisting family members to help. Spreading out the responsibility prevents one person from bearing the entire burden.

Meal planning and prepping, either forward planning or reverse, some of these strategies can help with the daily burden of getting healthy food on the table for you and your family throughout the week. Whether you’re single, married, with or without kids, everyone’s circumstances differ. Meal planning, prepping, cooking, and cleaning can feel overwhelming, especially when juggling the mental load of daily life. That’s where meal planning services and support can help.

Our Approach (Beyond Food Nutrition.com)

Being successful at mealtime requires some intention and planning. Many don’t know where to start or simply don’t have the time, and that’s where services like this can help. As dietitians and moms of three kids each, Szilvia and I understand the challenges firsthand. We’ve faced them, and now we’ve mastered them—and we want to help you do the same. At Beyond Food Nutrition, we work with you to create a customised plan that suits your unique needs. Our goal is to make mealtime simpler, reduce the stress, and leave you feeling accomplished with healthy, delicious meals for your family. Let us help you find freedom in the kitchen.

For anyone interested in learning more, we offer a FREE phone call so we can talk freely about how we can support you at mealtime. If this approach isn’t for you, you can check out our upcoming online program on ‘Simplifying Mealtime to Reduce Mental Overload’. As a special gift for the podcast listeners, we’re also offering a FREE 3 Step Meal Prep Guide. In this meal prep guide, you’ll 1. Create a meal plan that fits your life, 2. Plan ahead with easy recipes or family favs and 3. Streamline your meal prep setup to start your week’s meals off on a positive start. In the meantime, we’d love if you join us online by following us on Instagram or checking out our new website at www.beyondfoodnutrition.com

Lisa Blackwell, RD

Her experience includes various areas of nutrition with individuals and groups. Her latest work includes: a focus on women’s health (body, mind & soul) and reducing mealtime mental load. She has a natural presence in the kitchen and has experience in group nutrition & food demos and online meal prep sessions. Other areas of experience include end-stage kidney disease, and diabetes management. With all of her experiences, Lisa loves working with clients to find creative ways to resolve their meal time struggles and reduce their mental load in the home with the intention of supporting women to live a more wholehearted life.

Listen in to Episode

Expert Meal Prep Ideas with Dietitian Lisa Blackwell, RD

Podcast – Sandra Gentleman, or on YouTube.

Written by Sandra Gentleman, RD

Nutella is a tasty, chocolate hazelnut spread. Can this actually be a good alternative to peanut butter?

Is Nutella a nut butter and is it healthy?

When the iconic Canadian coffee shop, Tim Horton’s added a donut, filled with Nutella to their cream-filled donut offerings, you know it’s gotta be sweet and tasty!

Made from hazelnuts, it may be the only way that many people actually include hazelnuts in their regular eating pattern, but is it really a good way to get a serving of nuts?

In reviewing the Nutrition Facts label, Nutella’s first ingredient is sugar, followed by palm oil. Hazelnuts are the third ingredient down the list. Skim milk powder, cocoa, soy lecithin (an emulsifier) and vanillin finish off the list of seven ingredients in Nutella.

In fact, in only one tablespoon (their suggested serving of this spread) provides the equivalent of about three sugar cubes, in Nutella. This is a lot. Along with sugar, the palm oil fat rounds out that creamy texture.

No wonder it’s so tasty and popular with teens and kids!

This spread is similar to cream cheese, as a flavoring spread for toast…or donuts! Not a healthy alternative to peanut butter, or even as a great way to include a serving of nuts.

Hazelnuts in their whole, unprocessed form are very healthy and offer a diverse range of nutrients that can be helpful for prevention of cardiovascular disease.

Also, hazelnuts may possibly help prevent symptoms of benign prostatic hyperplasia (BPH) which is common among men over the age of 40 years old. Symptoms of BPH cause men to have to wake up frequently throughout the night to pee. This is called nocturnal urination.

It is a very annoying symptom for men, especially those who need their consistent and regular deep sleep.

Hazelnuts have a plant sterol, called beta-sitosterol that has been shown to reduce the frequency of the need to urinate in the night. This can be a bonus for symptom-relief for men. Along with this plant-sterol, hazelnuts have fiber, which is something most people can benefit from getting more in their diet.

In addition, hazelnuts have a fair amount of protein, healthy (omega-3) plant fats, potassium, magnesium and selenium minerals, plus fat-soluble vitamin E, and other important vitamins and minerals to add to the diversity for nutritional health.

Nutella has a similar nutrition profile to chocolate icing sugar or cream cheese, which is to say, it’s more of a flavoring spread and not a nutritional source of protein for meals or snacks. It can be utilized in the same way that people would use sugar, fat or other flavorings in their recipes.

For a protein addition to meals or snacks, leave the Nutella in the pantry and grab a handful of hazelnuts to satisfy your hunger instead.

Listen in to Episode

Nutrition Nuggets 79 – How Healthy is Nutella?

Podcast – Sandra Gentleman, or on YouTube.

Written by Szilvia Brennan, RD (podcast guest) of Beyond Food Nutrition (BFN)
Edited and Updated by Sandra Gentleman, RD

Some conversations and questions during the interview with Rob and Sandra on “My Wife the Dietitian”

1) What are your clients’ biggest struggles with eating healthy and preparing tasty meals?

Most of our clients are women who often carry the primary responsibility for family meals, and they face a unique set of challenges. The biggest struggle isn’t just the cooking itself, but the mental overload that comes with it.

It’s all about the process—thinking about what meals to prepare, making sure they have the right equipment and ingredients, planning grocery trips, and coordinating meal prep with other daily responsibilities. This mental load can be overwhelming and often leads to significant kitchen task anxiety. Many of our clients also feel stressed about making meals that are both nutritious and tasty, and they worry about whether everyone will enjoy the food.

To tackle these issues, we’ve created a comprehensive plan that our clients can just take and use without having to overthink it. Everything is laid out for them, including tasks they can delegate. Lisa and I act as the partners these women are looking for, offering the guidance and support they need. They’re not alone—we’re here to help every step of the way.

We offer an online program that focuses on reducing anxiety around food and cooking, helping our clients rediscover joy in the kitchen. We teach them effective strategies to make the entire process, from meal planning to cleanup, more manageable and enjoyable. By simplifying kitchen tasks, we help them achieve a better overall life balance, reducing stress and overwhelm with practical, nutritious meal planning that also emphasizes mental wellness.

2) What are a few strategies (for meal planning and meal prep) that you offer to help your clients?

To combat kitchen task anxiety, we provide several effective strategies:

Simplified Meal Planning:

We provide meal plans, grocery lists, and prep guides to take the guesswork out of daily meal prep. Having a clear plan helps reduce decision fatigue.

Kitchen Organization:

We help clients streamline their kitchen setup, making it easier to find and access what they need. A well-functioning and organized kitchen reduces stress and enhances efficiency. For example, strategic placement of dishware and food items can make daily tasks more seamless.

Delegation Techniques:

We teach clients how to involve family members in kitchen tasks, distributing the workload and reducing the overall burden. This not only lightens their load but also fosters a collaborative family environment. For instance, we offer strategies to help you teach children age-appropriate chores. Consistency is key, and we are there to support every step of the way.

Nutritious and Tasty Recipes:

Our recipes are designed to be both healthy and delicious, ensuring that clients can provide nutritious meals without sacrificing taste.

3) Do you have a few examples of (easy prep and tasty) meals that your clients seem to enjoy?

Here are a couple of favorites:

Sheet Pan Roasted Chicken and Vegetables:

 This one-pan meal is easy to prepare, delicious, and packed with nutrients. Just season chicken and a variety of vegetables, then roast them together for a hassle-free dinner.

Vegetable Stir-Fry with Tofu:

This quick and customizable dish allows clients to use whatever veggies they have on hand, paired with protein-rich tofu and a savory sauce.

In summary

by addressing kitchen task anxiety directly, our program helps women simplify their kitchen routines and achieve a better overall life balance. Our expert guidance in meal planning, kitchen organization, and delegation not only reduces stress but also promotes mental wellness and joy in cooking.

For anyone interested in learning more, we offer a FREE phone call to discuss our upcoming program in the fall, as well as free upcoming webinars. As a special gift for the podcast listeners, we’re also offering a FREE 3 Day Simple Meal Plan. In this meal plan, you’ll find recipes for 3 dinners, 1 lunch, and 1 breakfast meal, along with a grocery checklist to remove the guesswork and simplify your tasks. More details will be available soon, so follow us on Instagram or book a call to stay updated! lol

I’d like to extend a heartfelt thank you to Sandra and Rob for having me on the show. It’s been a pleasure sharing our insights with your audience, and I’m grateful for the opportunity to connect with your listeners. Your hospitality and support have been wonderful. Thank you again for having me!

Szilvia Brennan, RD is a registered dietitian and one of the co-founders of Beyond Food Nutrition (BFN).

Her experience includes various areas of nutrition, including ketogenic diets, cancer care, pharmaceutical nutrition, diabetes management, and family health. With all of her experiences, she has a holistic approach to food and nutrition to help clients with their meal plan and nutrition challenges..

Listen in to Episode

#129 Meal Plan Strategies with Szilvie

Podcast – Sandra Gentleman, or on YouTube.

Article written by Sandra Gentleman, RD

Understanding Collagen in Protein Powder

Collagen is a vital protein that serves as the building block for connective tissues in the body, including skin, bones, tendons, ligaments, and cartilage. It provides structural support, strength, and elasticity to these tissues, playing a crucial role in maintaining their integrity and function. As we age, collagen production naturally declines, leading to changes in skin elasticity, joint health, and overall mobility.

In recent years, studies have shown a positive impact of collagen in joint health, specifically for people living with the most common types of arthritis. Osteoarthritis, which is related to aging and wear and tear of the body, and rheumatoid arthritis, which is an autoimmune condition that can have a hereditary component or may develop with age.

Collagen peptides, which are hydrolyzed forms of collagen, have gained attention for their bioavailability and potential health benefits. When collagen is hydrolyzed, it is broken down into smaller peptides, making it easier for the body to digest, absorb and utilize. This bioavailability makes collagen peptides an attractive addition to protein powder formulations.

Nutritional Angle of Collagen in Protein Powder:

Collagen is often included in protein powder blends to enhance their nutritional profile and provide additional benefits beyond traditional protein sources. Collagen peptides are rich in specific amino acids, including glycine, proline, and hydroxyproline, which are essential for collagen synthesis, cartilage, joint, connective tissue health, plus emerging evidence for gut integrity. These amino acids play a crucial role in supporting skin elasticity, joint mobility, and bone strength.

In addition to its amino acid profile, collagen in protein powder may offer various health benefits, including:

Skin Health:

Collagen peptides have been shown to improve skin hydration, elasticity, and overall appearance. Regular consumption of collagen in protein powder may help reduce the appearance of wrinkles, fine lines, and age-related skin changes. This is why the cosmetic industry has been promoting collagen products for years.

Joint Support:

Collagen supplementation has been linked to improvements in joint pain, stiffness, and mobility, particularly in individuals with osteoarthritis, rheumatoid arthritis and other joint-related conditions. Collagen in protein powder formulations may help support joint health and reduce the risk of injury.

Bone Strength:

Collagen is a key component of bone tissue, providing structural support and strength. Consuming collagen in protein powder may contribute to bone health and density, reducing the risk of fractures and osteoporosis.

Muscle Recovery:

Protein powder blends containing collagen peptides may aid in muscle recovery and repair, particularly after exercise or physical activity. Collagen supports muscle tissue repair and growth, helping to optimize recovery time and performance.

Gut Health:

There’s emerging evidence that is pointing to the fact that collagen may also help with gut integrity and the overall gut biome. This may help prevent gut dysbiosis and possibly leaky gut.

Practical Solutions for Incorporating Collagen in Protein Powder:

Incorporating collagen into your daily routine through protein powder blends is simple and convenient. Here are some practical solutions to consider:

Choose Collagen-Enriched Protein Powders:

Look for protein powder blends that specifically include collagen peptides in their formulation. These blends offer a convenient way to reap the benefits of collagen alongside traditional protein sources.

Add Collagen to Smoothies or Shakes:

Mix collagen-enriched protein powder into your favorite smoothie or shake recipes for a nourishing and satisfying boost. Blend with fruits, vegetables, and other nutritious ingredients for a delicious and nutrient-dense beverage.

Enhance Baked Goods and Other Recipes:

Incorporating collagen-enriched protein powder into baked goods, pancakes, oatmeal, or yogurt will offer an added protein and collagen boost. Experiment with different recipes to find creative and delicious ways to incorporate collagen into your diet.

Combine with Other Supplements:

Pair collagen-enriched protein powder with other supplements, such as vitamins, minerals, or antioxidants, to create personalized wellness blends tailored to your specific health goals.

Food Sources of Collagen

Whereas, supplementing with protein powder or collagen supplementation, mother nature has always offered humans all of the ingredients for good health through nature and our food supply.

There are some key food sources for people looking to optimize their diet to incorporate collagen-rich food sources through dietary intake.

Bone Broth

By simmering the bones and connective tissues of the animal’s skin, cartilage and bones, chicken, beef or fish bone broth offers a good foundation for many dishes, including soups, stews, stir fries and baking that provides one of the best sources of natural collagen in the food supply for people.

Gelatin

Used in dishes to offer a gelling and thickening agent, gelatin is found in jello pudding and other jelly dishes, such as pates, meatloaf, yogurts, jams, mousse, soups and sauces.

Bone-In Meat

The connective tissue present in bones and skins, such as on chicken thighs and pork ribs will help offer small amounts of natural food source collagen in the diet.

Skin-On Fish

Fatty fish such as salmon and mackerel with the skin-on will also offer an excellent food source of collagen in a fish eater’s nutritional intake.

Vitamin C -rich foods

Citrus fruits, like oranges, lemon/lime, tangerines, grapefruit and mandarins are all excellent sources of vitamin C, along with strawberries, kiwis, bell peppers, potatoes, broccoli and brussel sprouts to help provide the matrix of nutrients for excellent skin and elastin health

Proline and Glycine-rich foods

Soy, nuts, seeds, beans/lentils and other legumes, plus whole grains are all ways to include proline and glycine-rich food sources in the daily diet to help with natural ways to boost collagen.

Copper Rich foods

The mineral copper, found in nuts, seeds, shellfish, organic meats and whole grains also provide an essential component of skin and joint health for collagen synthesis.

Sulphur-containing foods

Promoted through time to help in overall health, garlic, onions are two bulbs that provide an excellent source of sulfur compounds, along with cruciferous vegetables, such as cabbage, broccoli, cauliflower and collard greens and animal based, eggs also have the sulfur containing elements essential for collagen synthesis.

Collagen in protein powder offers a nutritional powerhouse packed with amino acids and health benefits to support skin, joint, and overall health. By incorporating collagen-enriched protein powder into your daily routine through practical solutions, you can optimize your nutritional intake and promote vitality from within. Embrace the power of collagen in protein powder and unlock a world of wellness possibilities.

Listen in to Episode

#120 Why You Should Include Collagen in Your Diet

Podcast – Sandra Gentleman, or on YouTube.