Dear Lucy...answers to your exercise and weight loss questions
Posted by Jeanne M. Schmit, Pharm. D. on Wed, Dec 08, 2010 @ 08:44 AM
Dear Lucy, Weight loss is my main goal. Can you recommend a specific daily menu for me? 
The recommendations given at the Body Blitz kick off are effective for weight loss: eat as many non-starchy veggies as you can fit in your day. Build each meal around the non-starchy veggies, 20 grams protein and a good fat. Use starchy carbs to fill in your energy needs. People have varying responses to the ratio of protein to carbs. You need some carbs. You do not need an enormous amount. Examples of those food groups are given on the Body Blitz sheet you received in the kick off.
Dear Lucy, What are a few things I can change in my diet to lower blood pressure and cholesterol?
There are many factors to high blood pressure and cholesterol. High cholesterol is, in part, an indication of inflammation in your body.
Inflammation can be influenced by your diet, especially the fats you eat. Vegetable oils (safflower, corn, peanut, sunflower, canola, soybean), hydrogenated fats, and margarine are usually damaged, rancid fats that put many damaging and aging free radicals into your body (increase inflammation). The fat in corn-fed (non-grass-fed) animals is entirely different from that of grass-fed animals. Get these out of your diet and instead, focus on extra virgin cold-pressed olive oil, coconut oil and meat from grass-fed animals rather than corn fed.
Cut down or eliminate sugar intake, a big promoter of inflammation: sugar added to foods/drinks; cookies, candies, and granola bars; and grains.
Dear Lucy, I bruise easily, too easily. My husband has said that I look like a Dalmatian, and Cruella de Vil is about the only person who would find it attractive. Every morning, while getting dressed, I discover a new mark with no recollection on how I got it. Do you have any suggestions?
Bruising easily could be due to many different factors. I suggest visiting your doctor to rule out any major health concerns.
Dear Lucy, I have 40 years of bad habits behind me, but have been coming to the studio for over a year and eat reasonably healthy. However, I seem to have plateaued with my weight loss. I am worried I will do the Body Blitz and nothing will change - I want to see significant results. Help!
Keep track of your food and exercise on your logs and turn them in each 
week. We can help you troubleshoot once we see what you're doing with your diet and exercise. Be sure to turn in the entire folder including your pink sheet with you goal and "before" stats. Very important: if you're looking to get results, your health and fitness goals must be your #1 or #2 priority. If not, it won't happen.
Dear Lucy, I'm finding I don't have any trouble getting 60 grams of protein per day from dairy, nuts, beans, tofu, chicken or pork. Usually I go over that by 10-20 grams. How much protein is too much?
There is such a thing as too much protein. Aim for about 60-70g protein/day or about 20g protein at each meal, along with healthy fats and carbs, not by itself.
The 10 grams extra you get is not a problem at all. It's impossible to give a specific number of protein grams that are too much for everyone. It depends on many different factors. Best to stay in the generally recommended range and not go gangbusters with 100's of grams of protein.
Dear Lucy, Do you need less protein as you lose weight?
For most people, no. Protein needs are based on ideal body weight. Depending on the person, the age, sex, activity level, etc, calculate .8 - 1.2 gms protein/kg using ideal body weight. A 60 kg person (using ideal body weight) would need 48-61 gms protein/day.