Chrisy - You are probably eating too much protein! I find that when I meet with patients that are reducing carbohydrates, they overdo the protein, which when taking in more than your body needs, it will always convert into stored energy, usually as fat. My recommendations are try to keep protein in ounces to no more than 8 ounces per day! If you are using high protein bars, use the conversion of 7 grams of protein is equal to 1 ounce of protein. For example if a nutrition label says a breakfast bar contains 21 grams of protein, then you are eating 3 ounces of protein. It is very easy to over consume protein, based on what you have reported about your high protein breakfast, lunch and dinner you maybe doing just that. My advice is keep the carbohydrates in your meal plan in the form of high fiber starches, fruits and vegetables as well as low fat dairy, and cut back on the amount of protein.

3. Here's a great question:  Chrisy, What is the best type of protein to eat without too many bad fats or calories?

Chrisy - The lowest fat sources of protein come from very lean cuts of poultry, which is the white meat, all fish ( salmon is high in omega 3 fatty acids), low fat cottage cheese, and fat free cheese, as well as egg whites or egg substitutes and yogurt. Another great source of protein which is healthy and high in fiber is legumes: such as black beans, pinto beans, garbanzo beans (chick peas), lima beans and black eyed peas. A serving of beans is a ½ cup and this is considered 1 ounce of protein. Also, a good source comes from a plant protein, known as a soy based protein, like tofu, or veggie crumbles. Peanut butter, nuts and seeds are also good sources. Many starches contain about 3 grams of protein per serving, and the more natural the grain, the higher the protein content will be.

4. I’m an athletic man in my early 40’s. How much protein should I eat per day?

Chrisy - The Recommended Daily Allowance for men is .8g/kg of body weight. You can take your weight in pounds and divide by 2.2 to come up with your weight in kilograms. For example a 175 lb. man would be 79 kg and then multiply by .8 and this would be 63 grams of protein/ day. I will recommend to my clients who are doing more weight lifting to increase protein to 1 to 1.5 grams of protein to help with muscle repair. I would not recommend 2 grams of protein or greater, this would be too much protein and hard on the body to breakdown, especially the kidneys and a lot of times if your body can not use the energy it will turn it into fat!

5. Hello!  If I cut up a 1/2 cup of red peppers, and I put them in the skillet and end up with 1/3 cup of red peppers, do I count that as 1/2 cup of vegetable or 1/3 cup if I am trying for 5 servings a day?

6. Is it better to consume whole flax seed or ground flax seed? Does our body break down whole flax seed? If you purchase ground flax seed, does it have nutrients or are they lost in the grinding process?

Chrisy - This is a common question. Research has shown you receive much more of the health benefits from the flax once it has been ground up. The whole flax seed does not get digested by the body and will pass through without releasing, the omega 3’s and lignins it contains. You can purchase the whole flax seed and grind it as you need it. Grinding the seed helps the seed release the beneficial oils and omega 3 fatty acids shown to be an excellent source of monounsaturated fats. Basically grinding the flax seed allows all the nutrients to be released and utilized by the body better. The key is once the flax seed is ground you need to store in the refrigerator so it does not get rancid. There is a good brand of ground flax seed that my clients use and love, it is Bob’s Red Mill flax seed meal, which is easy to use because it is already ground up and a serving is 2 tablespoons which is 1 good fat for your diet. This product is easy to add to cereal, yogurt, pudding, homemade muffins, and breads as well as a topping on salads.

7. I have "Metabolic Syndrome or Syndrome X" and took a class on low carb eating. However, I found the class only told me what "not to eat" rather than concentrating on sharing ideas and information about what I could / should eat. I left the class feeling depressed and not knowing what to fix healthy meals. It makes trying to learn to eat right very difficult and I still struggle, inasmuch as just about everything we put in our mouths turns to sugar or carbs one way or the other. Can you offer some helpful suggestions of what foods I should be eating?

Chrisy - A great place to visit for information is www.eatright.org, thisis the American Dietetic Associations website. This website contains all kinds of nutrition and diet information to help you understand what are good foods to eat, as well as good resources to turn to for specific information regarding your condition called Syndrome X.

It is important to start with a positive outlook and know that by eating a lower fat diet which is includes high fiber starch choices, like more whole grains, more fruits and vegetables and lean proteins as well as low fat dairy products like yogurt and low fat cheeses. Portion control is the greatest challenge since most of the time portions are 2 times greater than what we need for energy. Also, visit www.mypyramid.gov to find out how many calories you need as well as how to eat using the new guidelines from the food pyramid.

8. Dear Chrisy,

I am 64 and obese. Over the years I have tried numerous things to lose weight. I know everything but how to stay on the diet. Do you have any advice to help me develop the necessary self-discipline?

Chrisy - The most important thing to consider, is why do you want to achieve weight loss? This is probably the main drive for you to get motivated to start making changes based on your desire to change for life, not just for a short period of time. When you are ready to make a change you can seek a number of reputable sites to help you decide if the next program you start is really for you. You can visit www.nhlbi.nih.gov which will take you to the National Heart and Lung Associations website which is a great place to evaluate the importance of losing weight associated to your health risks. It also provides tips on what to look at when starting a new diet program. Also, you may want to seek support from friends or family to keep you focused on your goals for better health. Working with a program that has a behavior specialist will help you with finding ways to increase your self discipline. You have to really want to change, it has to come from within yourself.

9. I'm an African American female who is seeking good meal and snack choices to keep my blood pressure down. Right now I'm at high normal which my doctor knows. I currently take 12.5m of Hydrothiazide and 20mgs of potassium pills. I drink a lot of water therefore my lost potassium is being replaced with the pills.

Chrisy - The best diet to help manage your blood pressure is the Dash Diet! This diet has been recognized in 2005 by the USDA’s Dietary Guidelines for Americans and the American Heart Association, to find out more details on the diet visit www.DashForHealth.com. Eating more fruits and vegetables will also help replace some of the potassium you are losing through your high intake of water.

10. I am currently 25 pounds overweight and cannot lose it. I changed my eating habits by dropping all refined foods, sugar included. I eat protein, cheese (4-5oz daily) and vegetables. I began walking every day and am up to two miles a day. In the past I have tried low-fat diets that did not work at all. In general my body responds poorly to a lot of carbohydrates. I am 47 and had back surgery in June. It was that process of injury, treatment and recovery that was at the bottom of the gain. I have a disciplined personality and can follow a proscribed diet but am totally confused as to what that diet should consist of.

Should I try a nutritionist?

Chrisy - Let me be completely honest with you, yes you will feel so much better about what to eat and why once you schedule a nutrition counseling visit with a Registered Dietitian. A dietitian should find out what your goals are, look at your weight history as well as your diet history and do a full assessment of your needs and then provide a meal plan that works with your lifestyle. I have changed clients lives by spending sessions educating them on what to eat, and finding the right balance of energy foods: carbohydrates, proteins and fats. You should visit one of my favorite websites www.eatright.org to do a search for a dietitian in private practice in your area.

11. So many of the most popular foods today have many chemical additives and artificial ingredients. Do you think it's possible to "eat healthy" and still consume things like soda (especially diet soda), fast food, and packaged convenience foods? Isn't it better to drink water and eat fresh fruits and vegetables and lean meats and fish that have not been fried?

Chrisy - I believe that eating healthy does include the foods you mentioned fruits, vegetables, lean meats, and fish. There are so many food products available today that contain artificial ingredients. My advice is using all diet sodas, fast food, and packaged foods in moderation. They can take place in a healthy diet but can not be the base of a healthy diet. Most of these foods or drinks you mention are high in sodium and the American Heart Association recommends only 2,300 mg per day. This is hard to do if we are eating a high number of packaged foods as well as fast foods. I believe that organic foods are getting more popular because people really want to be able to read all ingredients in their food products and recognize where they came from. Remember foods that are more in their natural state are healthier for you and of course water is always the best way to stay well hydrated!

Lisa Turner, SWH Online Editor:  Chrisy, Thanks so much for your answers, guidance and expertise. We're looking forward to future information from you.

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