Dear Kathleen,
 
I have recently started working out with a trainer. My "last ten pounds" turned to 50. I have tried 100 times to lose this weight and dread the diet part most of all. My trainer says the only thing white I can eat are egg whites. Otherwise, no pasta, no potatoes, no rice, no white flour or white sugar products. Well that is just about everything I eat. He also says I shouldn't have strawberries, grapes or oranges because they have "too much sugar" and I "might as well have a candy bar." He says if I want to lose weight I should eat about 1200 calories a day. I am 5'3" tall and I'm 46 years old. I haven't been to my doctor in years because I am afraid of the scale. I know you have lost a lot of weight, what is your opinion of this advice?

Ruth
White Lake Township


Dear Ruth,

If your mechanic gave you the same advice, would you go home throw out everything white and give up fruit? Is your trainer an MD, an RD, a nutritionist or qualified in any way to advise you on your body's nutritional requirements?

I once had a trainer tell me I could have all the egg whites, canned tuna and lettuce I wanted but all other foods were off limits. I entertained his "diet" for the length of time it took me to cancel my remaining appointments. If advice sounds irresponsible, it probably is.

Dandy candy or handy fruit?
A candy bar can set you back close to 300 calories, up to 15 grams of fat and up to 60 grams of sugar, depending upon the serving size. Worse, they always leave you with the feeling that you "need more." I'm not saying there isn't room for the occasional candy bar but I bet there aren't too many medical professionals who would tell you that if the choice is a candy bar or fruit, go with the candy bar.

The virtues of fruit
Candy delivers little in the way of nutrition but it's well documented that a diet rich in fruits and vegetables can help reduce risk of heart disease and stroke and some cancers such as colorectal, gastric and breast cancers. Additionally, consuming your daily quota can help you manage diseases such as diabetes and obesity.

What's juicy, delicious and red and contains more vitamin C than an orange?
According to the California Strawberry Commission, just eight strawberries contain more Vitamin C than an orange and 20% of the folic acid you need every day. All this for 50 calories! Research has shown that folic acid can help lower your risk of heart disease, colon, cervical and possibly breast cancer.

The National Institute on Aging states that folic acid "could help protect the aging brain against Parkinson's and other neurodegenerative diseases. Research has shown that folic acid taken before and during the early weeks of pregnancy may decrease the risk of spina bifida and other neural tube defects in unborn babies as much as 50-70%.

Oranges are prized as a source of Vitamin C but they also contain potassium, thiamin, folic acid, calcium and magnesium. This 85 calorie bargain comes with 2 grams of protein and 4 grams of fiber.

What comes in red, blue & green, is loved by children and can help fight cancer?
According to the California Table Grapes Commission, "Grapes are loaded with phytonutrients such as resveratrol, quercetin, anthocyanin and catechin. Resveratrol, found primarily in the skin of grapes, has been found in preliminary studies to fight breast, liver and colon cancers. Resveratrol is also believed to play a role in the reduction of heart disease and has been shown to exhibit anti-inflammatory properties."

Seek out qualified professionals
You're never going to make it onto Willard Scott's jam jar unless you take the absolute best care of your body that you can. I'm no more qualified than your trainer to prescribe a nutritional program for you but there are plenty of qualified professionals out there who can help.

Your doctor has never prescribed deprivation or starvation so set aside your fears and make an appointment or at the very least call the nurses in your doctor's office. Draft a list of questions and concerns. I'm betting they will help you to reconcile your fears.

Your doctor will also have a list of resources you can access in the areas of nutrition, health and weight loss. The more energy you put into this, the greater your results will be. You can do this, Ruth! And for the record, when I go to the doctor, I don't let them tell me my weight. My jeans speak to me long before the scale has a chance to "speak."

kd@chefkathleen.com