I think I have hit a plateau. I have been doing everything in the calendar but haven’t lost any weight in 10 days. Am I doing something wrong?

I would suggest keeping a food journal and see where you spending your calories. Sometimes we may add something to our diet that we think is healthy and in may be full of calories and fat. It could be that your body is holding on to your weight because you are not eating enough calories. Your body could be storing fat thinking that it may not get another meal. You must eat breakfast, lunch and dinner with healthy snacks in between and stay hydrated.

I weigh myself everyday and some days I have actually gained weight!! I am exercising and eating right. What could be wrong?

The scale is a dangerous place when you weight yourself everyday. I suggest weighing yourself every quarter. There are too many variables that come into play when you weight daily. A more accurate measurement is how your clothes are fitting.

The people on the Biggest Loser lose double digit numbers every week and I am only losing ½ to 1 pound every week. How do I get to their numbers?

Remember, that the contestants on the Biggest Loser are working out for the better part of their day on the ranch. Next time notice when people go home, they lose much less weight. The Biggest Loser is entertainment, we need to realize that those goals are unrealistic for the average person.

Why am I sore 2 days after I work out and not the day after my workout?

I heard that green tea helps you to lose weight. Is that true?

What do you think of diets like the Cookie Diet? My friend lost 40 pounds in 2 months while doing it.

I get this question a lot. The Cookie Diet works as does Jenny Craig, Adkins, etc… The problem with any diet, or surgery for that matter, is that is so restrictive is that you eventually have to come off of it and live in the real world. Most people have not changed their habits so when faced with choices, generally make bad decisions.

In the calendar you have us do an abdominal workout or a leg workout. How many exercises should we do and how many repetitions?

Work towards 20-30 minutes of training regardless of what exercise you are doing. You could choose to do more exercises and 2 repetitions each; or fewer exercises and do 3 repetitions each. I wouldn’t do more than three repetitions, instead I would find a way to make the exercise more intense.

Why do restaurants use so much salt?

Two reasons really. Salt enhances flavor and is a preservative.

As a flavor enhancer, salt just makes things taste better. Try a potato chip that is salted and one that is unsalted and you’ll see what I mean. It is an inexpensive way of adding flavor.

I was looking at a BMI chart and it said I was obese. I’ll admit I may be 20 pounds overweight…but OBESE?????

We need to realize that the definition of obese when discussing the Body Mass Index chart is 20 pounds or more over maximum weight.

What is the BEST time to workout?

There is no true “best” time. What is important is that you make time. Morning, noon, night it doesn’t matter. Pick a time that works best for your schedule and stay consistent. Personally, I prefer to workout in the morning so that I don’t have to think about it the rest of the day. Sometimes it is easy to watch TV instead of working out when you put the workout at the end of the day.

Is it true that you shouldn’t eat at least three hours before going to bed?

Yes! Your body has a difficult time sleep and digesting a big meal. Three hours gives your digestive system a head start.

Is it good to eat even when you’re not hungry?  For example, I have always heard that breakfast is essential but I am never hungry in the morning.  Should I force myself to eat?

You need something in the morning to start your metabolism. Even if you are not hungry, eat a small meal. I was once told by a professor to eat like a King for breakfast, like a Prince for lunch and like a pauper for dinner meaning eat your biggest meal early and your smallest meal at the end of the day.

Is there any fast food that could be considered good for you? Sometimes I just don’t have time to fix a lunch.

My favorite is Chick-Fil-A. They have a grilled chicken sandwich on a whole grain bun with lettuce and tomato. I substitute a fresh fruit cup for the fries and drink water. I eat there often because the meal is about 300 calories.

How do you feel about smoothies or juicing fruit?

In theory, I like the idea. Remember, though, you can drink more fruit than you can eat. So it is very easy to consume too many calories through juicing. Smoothies are a great idea, but be careful about commercial ones. Jamba Juice has a chocolate one that is over 900 calories. You can easily make them at home using a liquid as a base (apple juice, skim milk, lowfat yogurt) add fruit and ice cubes. Blend and enjoy!

Make Your Own Smoothie

Making your own smoothie is easy. Experiment with different flavors and textures to find a combination that you like. Here are some common add-ins:

1 cup low fat milk (118 calories)

1 cup fresh or frozen fruit (50-85 calories)

1/2 cup sherbet (107 calories)

½ cup plain (or flavored) yogurt (110 calories, plain)

1 Tablespoon honey (64 calories)

1-2 scoops whey or soy protein powder (120-240 calories)

2 Tablespoons peanut butter (188 calories)

Ice cubes (0 calories)

*calorie counts are estimates

I have drunk whole milk for years and want to reduce the calories and fat, but I can’t get used to skim milk.  Any ideas for making the transition?

I did it by switching to 2% for a month. Once I got used to 2% I went to 1%, then to skim. Now if I even take a sip of whole milk it feels too think and heavy. It really is just a matter of getting used to it.

I am thinking about giving up red meat. What are your thoughts?

Funny you should ask…I just read an article in Fitness magazine on this subject. According to Linda Illingworth, R.D., “Once they give up meat, many women find that the number on the scale goes up, not down. The typical diet of a new vegetarian includes more cheese and grain products, which in turn increases the number of calories you are consuming. A healthy, balanced meal means your dinner plate should be one-half vegetables and fruits, one quarter grains and one quarter protein, with healthy fat, such as avocado, as a garnish.”

I have worked with numerous vegetarians over the years and my own concern is getting the adequate vitamins. Lean meats are an excellent source of protein and that protein will have to be replaced. Eating a variety of foods will help you achieve this. Here are some excellent substitutes:

Depending upon your level of vegetarian, here are some more options.

• Eggs
• Cheese
• Milk
• Yogurt
• Seafood

Refer to the month of July in the Calendar for a reminder on portion sizes. Whether you decide to eat as a Vegetarian of your decide to stay a carnivore, portion control will help control your intake of calories.

The Veggietable.com