Jeffrey Westbrook/Studio D; David Turner/Studio D; Lee Feldstein/Alamy
What the Experts Say
Nutrition Says Glassman: "Amy's diet is very high in sugar, and she doesn't eat much protein before lunch. She should add some almonds or walnuts to her oatmeal and try steel-cut oats, which are higher in fiber and protein. She should also use agave rather than honey, as it causes less of a spike in blood sugar. If she's going to have juice for breakfast, she should also eat some protein, such as a hard-boiled egg, which will satiate her and keep her from snacking on sweets later. Amy should complement the apple or banana she has at noon with some nuts or nut butter or replace it with a snack that has fiber, protein, and fat, such as high-fiber crackers with reduced-fat cheese. Boiled chicken is fantastic, but she should add healthy fats (like avocado) instead of mayonnaise. Amy's dinner has a good proportion of protein, carbohydrates, and fat. Finally, sleep is vital to keeping cravings in check. If Amy slept more, she might make better food choices."
Fitness Says Murphy: "Amy says that she feels better about herself when she exercises, and it's great that she works with a professional and gets to the gym four days a week. What her program lacks is variety. She should add weight training twice a week and continue her Pilates sessions. Weight training is important for all women because it increases bone density, which declines significantly with age. While many women think they're doing a good thing with low-impact exercise such as Pilates, high-impact exercise like running is also vital to overall fitness and bone health. I would recommend that Amy do at least three hours a week of cardio at 65 to 75 percent of her maximum heart rate (walking doesn't count), as well as begin a full-body resistance-training program with a professional."
--As told to Caitlin Gaffey