About 8 weeks ago, I met with a woman that had struggled with her weight her entire life. She’d been a chunky child, a heavy college student and now, an obese adult. She’d always felt bad about her weight. It was tied to her self-esteem and self worth. If she gained weight, she felt awful about herself. If she lost, she’d fear she’d just put it right back on. She’d become a chronic dieter on what I call, the “bummer cycle”: Diet, cheat, repent, repeat. She simply did not know how to diet appropriately to lose weight and not feel deprived. She truly believe that to lose weight, you must punish yourself.
After our first visit, she thanked me for not “shaming” her with 2 shakes and a protein bar. After seeing her doctor, she was told she should either follow a stringent meal replacement program or see a dietitian. She chose me instead.
She weighed in today with a 22 lb loss. Granted, she’s been swimming a few days/week and cutting back on calories, but she stated these 5 things that she’s learned on losing weight:
- I will (and should) eat regular meals including foods I love.
- I should not eat foods that I don’t enjoy.
- I will not starve myself.
- It’s OK to have dark chocolate now and then.
- Eating food I like means being good to myself.
I could see the tears of joy in her eyes that she was losing weight, but still eating real food. She had no desire to be on a drastic program that only shamed her. Her goal is simple- 50 lbs down every year until she reaches her goal. While it may be a lot over time, it’s one pound per week, which is not punitive in the least.
It’s that time of year! Out with the old, in with the new. What’s in your pantry? Join me Friday, 1-6-17 @ 9:00 for a lively chat on stocking your pantry. Go to #NutrigirlChat to get started. “See” you soon!
It’s the end of the year, which means time to manage your holiday waist! If you get a minute (or 30), join me for my first Twitter chat, Friday, 12-9 from 10-10:30 AM. Search for #NutrigirlChat to sign up!
On the eve of Thanksgiving, I like to reflect on what I am most thankful for. Like others, I am grateful for my spouse, who supports and tolerates my wacky consulting schedule, in addition to being a great dad. I’m thankful for my 2 healthy daughters that make me laugh, even when my hair is actively turning gray over their occasional bad grades or torture of the cat. I’m happy for a solid roof over my head and food on my table every day. It’s these things that are often taken for granted that count.
I’m also extremely grateful to be able to do the work I do. I love meeting new people and helping them tweak their diets to be healthier and happier in the long run. I love the variety of venues I’ve gotten to work in and the excitement a new project brings. I’ve discovered over several years that I do best when I don’t have to sit still. I call it RD ADHD. It is who I am.
What I am most happy (and proud of) is a grant that I recently wrote and won through People’s Liberty. People’s Liberty is a Cincinnati philanthropic agency that provides grants through the Hale Foundation. Recognizing that Cincinnati has one of the highest rates of poverty in the country, and therefore hunger, prompted me to ask for a grant to fight against food insecurity. Food insecurity occurs when individuals don’t have access to nutritious food on a regular basis. It happens in too many communities in our city.
The grant is for $10,000 and for 10 months. With the help of a great team, we will have 10 Lil Pantries built, designed and placed in low income areas of Cincinnati. It is my hope that through volunteer food drives and neighbors helping neighbors, we can lessen the burden of food insecurity in our fine city.
For more information about People’s Liberty, check out http://www.peoplesliberty.org
We’ve all heard the adage “you are what you eat”. And as a Registered Dietitian, I obviously believe that our diets affects our health- both inside and out. You can’t outrun a bad diet, but you can get away with eating clean most days of the week and “cheating” here and there. At least this is what I believe. Diet is a 4-letter word!
Despite what most people think, dietitians aren’t perfect eaters. Just like a personal trainer needs a day off from the gym, most RDs eat their share of what most people would consider “forbidden”. I like to think of my relationship with food being healthy, not particularly the food I consume at every single meal or snack. I don’t count calories. I buy mostly whole food. I have a healthy appetite. Here’s an honest look at what a not so perfect dietitian eats:
Breakfast: Greek yogurt, frozen berries, chopped nuts or low fat granola, 2 cups coffee with 2% milk. Weekends- pepper omelet, fruit, 2 cups coffee with 2% milk
Snacks: mixed nuts, apple, string cheese, yogurt (morning & afternoon)
Lunch: rice & beans, leftover soup or chili, crackers, broccoli or salad, fruit
Dinner: chicken, pork, beef or beans/lentils, sweet or white potatoes or rice, mixed veggies with light butter or salad with light dressing, 3-4 chocolate covered almonds. Pizza every Friday (homemade), pasta with meatballs at least once/week.
Bedtime snack: 3 cups popcorn or fruit & peanut butter, 1-2 cookies here and there.
My point here, is that I enjoy my food and don’t feel guilty over a few cookies or chocolate covered almonds. I admit to a fresh doughnut now and then and am known for my cookie baking skills. I enjoy wine or beer with friends and believe in moderation, not restriction.
I pair my not so perfect diet with fairly consistent exercise of walking 3 miles 4-5 days/week. I enjoy being outside, not in a gym. This is my idea of balanced living. So throw away your notions that all dietitians are vegetarian or that none of us eat dessert or enjoy cheese. I am a proud omnivore with a healthy relationship with food. Life is short. Eat good food.
We all have days when we don’t want to go to work. We’re tired, there’s things at home to deal with or we just don’t *love* the tasks ahead of us. Even as a consultant, I have days like this. Maybe it’s a difficult client I am working with, or a day that I have a food demo with lots of things to schlep, and it’s pouring down rain. Today was not one of them.
About 10 months ago, I was contacted by a convent, (of all places) to help a 70-year old, wheelchair bound, binge-eating nun lose weight. I’m not making this up. She had struggled with her weight and health for years. She’d steal treats from the other sisters, sneak food from locked kitchens and pile her plate at meal times. At nearly 300 lbs., her diabetes had gotten out of control to the point of needing insulin. Her kidneys were showing signs of damage. She’d seen therapists for depression and had tried multiple diets, but nothing worked. She was also showing signs of dementia. She’d convinced herself she’d never walk again due to arthritis.
I thought to myself, “how am I going to help this woman”? Most of the clients I see are younger, able-bodied adults with full access to gyms, walking paths and tennis courts. Most have families, friends or co-workers to encourage them. Few have deep-seated depression and overt binge-eating behavior. I was worried I couldn’t help her, and would be a disappointment to her, the staff that hired me, and myself. She surprised me.
With the help of the convent chef, a few caring nurses and a will of steel, my client has lost almost 40 lbs. It has been so fulfilling to see her chip away at her old ways of thinking to become a healthier person. She recognizes that stress and anxiety make her want to eat. She realizes that the candy she takes from another sister is not only stealing from a friend, but robbing her of her own chance at a healthier life. She is stronger physically, emotionally and spiritually.
About halfway though her treatment, I told her I’d love to see her walk. She continued to say she couldn’t due to the pain in her knees. She surprised us both today by standing up out of her chair, walking towards me and hugging me. She prays for me and my family and we talk about cats. She smiles more. She’s proud of herself. She should be.
This is my “work”. And I am so very grateful.