TODAY | May 29, 2012
>> morning on joy's diet s.o.s., answers to your daily diet dilemmas. joy bauer is here to discuss everything from how to gain weight the right way to staying healthy if you're on a vegan diet . joy, good morning.
>> hi, savannah.
>> our first question comes from skype. we have not one, but two questioners, darcy and ally in new york.
>> ladies, what is your question?
>> what's the most ideal cardio to weightlifting --
>> i love that you guys are doing this together. so this is sort of like your bikini boot camp protocol for fast, impressive results, what you're going to do is five days of cardio, and the sessions should last 30 to 50 minutes. and you could pick any activity that's just going to get your heart pumping. and then three days a week of strength training . for the strength training you want to target your major muscle groups, and you could attach it on to your cardio days. either before or after. whatever feels most comfortable. you skrust want to make sure that you spread out those strength training days because you want to give your muscles a chance to recover and rest in between. and this way what's going to happen is the strength training is going to tone and cut and define your muscles, and the cardio is going to burn that layer of fat right underneath the skin and you are going to look fab by july 4th weekend. you've got to start this week.
>> is it a plan?
>> you guys in?
>> yes. we're there.
>> we started.
>> okay, excellent.
>> it's great to have a partner, two. darcy and ally, you guys are adorable.
>> keep each other accountable.
>> it is and then you can talk when you work out. makes it go faster. let's get to the phones. mickey is in texas this morning. what's your question for joy?
>> good morning. i'm so proud of my 33-year-old daughter. she recently lost a lot of weight through diet and exercise. she's now decided to follow a vegan diet and i worry about her long-term health with a diet as limited as this. can you provide some guidance or advice?
>> sure. so a vegan diet means absolutely no animal products whatsoever. and although there's a steep learning curve , once you get the hang of it, it becomes very manageable, and it's incredibly healthy. because she's going to be showering her body with nutrient rich plant-based foods, vitamins, minerals, antioxidants, you name it. there are a few nutrients that could be a little bit tricky that you're going to want to pay close attention to. the first one is protein. really as long as she's incorporating lentils and starchy beans and nuts and seeds, and the nut and seed butters and soy foods into each and every meal, she's set. you also want to pay close attention to getting enough calcium, because most people get it from dairy foods , and she won't be eating dairy. so she's going to be wanting to get drink some calcium fortified soy milk and almond milk . and also a lot of the plant-based foods naturally have calcium. kale is a great source. broccoli is another great source. tofu has calcium and so do almonds. lastly vitamin b12 is tricky because it's mainly found in animal foods so she might want to consider a separate supplement or go out of her way to have foods fortified with b12 but don't be nervous because a vegan diet is incredibly healthy. and she's going to have long-term health benefits .
>> okay. thanks, mickey. a good mom worrying about her daughter. our next question is over the e-mail from eva in illinois and she writes i'm looking for healthy ways to gain weight. i eat well but i'm very thin and the older i get the more i worry about what will happen if i get sick. what kind of foods do you recommend to add calories without shoving big macs down my throat. i know a lot of people think i wish i had this problem but it's very serious for folks who are very, very thin, it's hard to gain weight.
>> it's just as hard for some people to gain weight and she's so smart not wanting to gain weight eating junk. without completely rocking her world, i think there are two strategies that are going to help her increase weight in a healthy manner. the first thing is with each of her meals instead of drinking water i want her to drink a calorie dense healthy beverage. 100% fruit juice , fruit nectar, low fat milk, any beverages like ensure or boost, or twice a day depending on her schedule she's going to have a high calorie snack. it could be two handfuls of trail mix or nuts with sun flower seeds out of the shell. she could have two handfuls of healthy chips with guacamole or humm hummus. a bowl of granola. even chocolate. dark chocolate is healthy. and she could have two ounces a day. i am actually writing a prescription for tacos.
>> these are for the rest of us do gain weight now we know what not to eat.
>> or in moderation.