You are what you eat – Part II

Last Wednesday, I met with the SIU Nutritionist and Dietician Bethany. We had a great initial consultation. She started off by taking a general inventory of my vitals, current eating habits, and other things a nutritionist finds interesting or needs to know. It evolved more into a conversation about food, and how I can use it as a means to an end as opposed to guilty pleasure or comfort. I'm an analytical person and micromanager of my money, so her analogy of sticking to a daily budget for calories just like I try to stick to a budget for my wallet hit home.

So what is the game plan? She deduced, by calculations assuredly influenced by complex derivatives and multiple regressions, that I would need 3,500 calories a day to maintain my current body weight. Who wants to exercise and stay the same weight though? The goal for my diet will be to take in around 2,200 calories per day spread over 5 or 6 meals a day.

Next, she walked me through creating two full days worth of meals. Bethany was great creating meals that fit into my schedule and I will enjoy eating, and in some cases I already am. The problem in my head was portion size. Bethany suggested only eating four ounces of meat for lunch and dinner. I'm sure my old habits are probably twice that! The idea is that even though the meals are smaller, I can fight hunger cravings by eating more frequently during the day. She was a big advocate of measuring portion sizes in measuring cups and bowls until I am used to it and I think they will help keep me honest.

Bethany was really understanding that nutritional changes are a difficult lifestyle change to undertake, and that the dieter must be completely sold on the changes or else they're not going to follow the guidelines. There were a few times during our meeting where she frankly asked, "Would you really do this?" which I think was great. It got me actually thinking about the ramifications of each meal we put on the sheet. While a breakfast chock full of eggs each morning sounds delicious, I don't see myself willing to clean the pans every morning so we re-evaluated and went a different direction. The end result is a plan that I really am excited to follow.

Bethany really compromised with me about alcohol use. We decided to cut back, but not cut it out entirely. On a normal weekend, I am out with friends and coworkers drinking beers on Friday and Saturday nights. She offered up a plan of limiting the quantity both nights but I proposed cutting back to one night a week where I can consume as usual. I really do think I would prefer to just cut it out entirely for one night a week so long as I could catch a buzz the night that I do allow myself to drink. I'm sure we'll re-evaluate how this plan works for me down the line.

Still riding on the wings of compromise, Bethany was awesome to not put any pressure on me this weekend. We had talked about my plans to come to Boston to see Sarah for Valentine's Day (aww, he's so romantic!). We decided that I would start my new diet when I get back to town this evening or tomorrow morning. Ryan was worried but I actually don't think I did half bad this weekend! I was able to relax and indulge a little on vacation but I did try to eat clean whenever possible. We did a lot of walking this weekend so I don't even feel that out of shape! I'm sure tomorrow morning's workout will be the judge.

Check out my goals for February 14 – March 14:

1. Reduce calorie intake from alcohol by one-half by limiting alcohol to one vs. two days on the weekend.

2. Weigh portions of cooked meat at dinner during the week and measure out portion for lunch meal next day.

3. Post photos of each dinner to Twitter and/or Step It Up Blog 7 days per week starting Monday, Feb 14. Bethany will be a follower on Twitter.

4. Weekly weights, same time/day each week.

All in all, Bethany set me up with a plan that I can stick to. Now it's just time to get back to town and get started!