Insights from the Nutritionist
Thursday, October 25, 2012
I went to see the nutritionist today. She was super nice and I could tell right away that she ‘got it’. She was happy that I was also seeing someone to deal with the emotional stuff as well. She make some really good points and brought some stuff together for me. I’m really hoping my insurance will pay for me to continue to see her, and I’m not sure it will, because it will be very valuable. Here’s an overview of what we discussed:
She said that, like most people in my situation, I know the basics of how to eat healthy. It’s binging and overeating emotionally that really throws things off track. She said she can help me learn to eat better, but I need to continue to work on the binging thing to see success….makes sense.
She also said that consistency is the key. No matter what I’m doing, I have to start being consistent with it. For example, working out for 15 minutes every day, when I feel like overeating doing something different each time to replace that behavior so that it becomes a new behavior, or eating fruits and veggies at each meal. This is a big one and it’s something that I always struggle with.
We talked a lot about what I eat in general and she noted that a lot of the time I said…but that’s not good, when it really was. For instance, I had chili for lunch all week and I added cheese and oyster crackers. I thought well, I just made that healthy chili turned it unhealthy by adding all that sodium and fat. But she said, I was adding grain and dairy. A different way of looking at it. Plus she said when we think of eating ‘bad’ it really sets us up for failure for the rest of the day. I can tell I do that, when I mess up once, I generally stick with it and continue to do so. She also told me that I should incorporate snacks in the morning but more importantly in the afternoon because I like to have something to eat right when I get home from work.
I told her I also have a problem when I’m out of healthy meals I’ve made and I just want something quick for dinner. Normally I go to the grocery store and get two pieces of fried chicken and mashed potatoes and gravy. She said, I can go and have one piece of chicken, mashed potatoes and gravy but I also need to pick up a serving of fruit and veggies (carrot sticks and blueberries—that’s what she liked to say). If I want more chicken and mashed potatoes and gravy the next day I can get it but I have to limit the portion and add the fruit and veggie. That way I’m having two 700 calorie meals over two days and being consistent, rather than having a 1500 calorie dinner binge in one night.
I also explained to her that I have trouble eating well when on the road. I gave her this scenario: tonight I was going to travel for work (it’s snowing pretty bad so I cancelled) but I was thinking all week about this great pizza place in the town I was going to travel to. My friends have been raving about how great the pie is so I’ve been thinking about it. I looked up the menu and everything. I was stressing about how much I’d eat and how to plan my calories for the day. Honestly, I’d probably get a large pizza and eat as much as I could for dinner and then finish the rest for breakfast. What she told me kinda shocked me and was also a relief: I should go there, order the smallest pizza they had, get some fruit and veggies from the grocery store and have dinner and enjoy it. I was like: #1, I can have pizza?!?; #2 why the hell was I stressing about this all week??; #3 that sound really good; #4 I would enjoy it and I wouldn’t feel guilty and I get to try that great pizza.
We narrowed down a few goals. Goal setting has always been a hard thing for me because I want to do so much right away to see results. Some things we talked about were: eating fruit/veggies at each meal, thinking of high value deposit foods, not calories (by this I mean, if a banana and a brownie are the same amount of calories…the banana is a ‘high value deposit to your body’ rather than a brownie which doesn’t have nutritional value), 15 minutes of movement each day (setting a time and sticking to it), eating between 2000-2200 calories per day. She told me to pick two. I’m going to do the 15 minutes of movement a day and the fruit/veggies at each meal. We’ll talk about them at our next meeting. I’m going to record these at home on my board. I’m also going to try and track calories as much as possible.
Like I said earlier, if my insurance will pay for me to continue to see her I’d like to. (Don’t even get me started on insurance companies!!) There’s also a possible weight loss class I could take next January she’s looking into. I feel like I know this stuff, or most of it, but when you get all caught up in your head, like I feel like I do all the time, it’s hard to make the right decisions. I think the most shocking think is that she didn’t weigh me. She said she could but she doesn’t like to do that. She likes to track goals. She said people focus so much on getting to one specific number. She encourages people to get to a range. I really like her and think I took away some valuable things.