Friday, December 30, 2011

My First Nutrition Consult

Happy Friday!

Last night after work, I met up with my good friend Jenny who is in town for a few days. I haven’t seen her since July because she recently moved to Virginia when she accepted a hospital nursing job there. Of course, we just had to go to Bubba’s because even though I’ve been there quite a bit lately, it’s been ages for her!

Pretty drinks to start:

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And unfortunately, I didn’t take any other pictures the rest of the night. We were way to busy chatting to even think about breaking out the camera. I just ordered my usual veggie burger anyways, and you can see pictures of that here, here, and here Winking smile.


This morning I slept in and it felt wonderful. I rolled out of bed and promptly got ready for the gym before I could change my mind about going. While I was putting my things away in the locker room, one of the trainers who I’ve seen around approached me and introduced herself (her name is Brandy). She told me that she sees me a lot and just wanted to say hello, which I greatly appreciated because I love getting to know the trainers (despite the fact that I’ve never actually paid for a personal training session…). I quickly blurted out how I’ve recently put on some weight and have been struggling with overeating, and she told me that she had some free time if I wanted to chat after I was done with my workout. I gladly took her up on the offer, but first it was time to get my sweat on!

I haven’t been able to make it to the gym in a couple of days, so today all I really wanted was a good workout on the treadmill. I did 50 minutes of alternating running and walking that looked like this:

Time (min) Speed (MPH)
0-3 3.8
3-9 5.3
9-12 3.8
12-18 5.5
18-21 3.8
21-27 5.7
27-30 3.8
30-36 5.3
36-39 3.8
39-45 5.0
45-50 3.8 –> 3.0


After some serious stretching (my hamstrings are still sore from Monday's workout), I met up with Brandy for a nutrition consult until her next client arrived. Well, her next client ended up being late and our little session went much longer than anticipated. We ended up talking for an hour and a half! More on that in a minute Smile.


By the time I got home, it was nearly noon and I still hadn’t had breakfast. I went to crack some eggs on the stove when my mom told me that there were leftover sweet potato fries and a veggie burger that I missed out on from dinner last night in the fridge. Since it was basically lunch time, it sounded really good!

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Served with a pear for some added fiber and sweetness.


Alright, so back to that consultation!


We honestly covered so much information in that that hour and a half that it would take ten blog posts to write about it all. I’ll spare you all of the nitty gritty details, but I did want to mention a few key points that she went over during our discussion. Basically, I filled her in on my weight-loss background and where I’m at now (still love eating healthy foods and exercising, but motivation has been wavering lately and I’ve gained back 15-20 pounds) and gave her a general overview of what and when I typically eat when I’m “on track.” She liked a lot of my staples (oatmeal, fruit, Greek yogurt, spinach salads, etc.) but also had quite a few suggestions.

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Here are some of her suggestions:

  • Whey protein before and after my workout. Eric has been getting on me about his for years, but I just really don’t like protein shakes so I never do it. She said that it’s critical if I want to burn fat during my workout and it’s important to refuel my muscles after. She recommended half a scoop before and after my morning workouts.
  • Branch chained amino acids (BCAA) before and after my workout. These are amino acids that our body needs but we can only get from food, and she said all over her clients always feel so much better when they start using it. She recommended a heaping teaspoon (she doesn’t like the pills) mixed in my protein shakes.

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  • Eggs, eggs, eggs! She LOVES eggs, and says the yolks are absolutely critical for their nutrients and healthy fats. In fact, she says that she works her clients up to five or six eggs a day! I told her there was no way that was happening, but I do love eggs and typically eat two of them about twice a week. I am going to try to increase my intake to three eggs 3 or 4 days a week.
  • Breakfast should be the biggest meal of the day. She wants me to eat those eggs in addition to some kind of carb (oatmeal, Ezekiel toast, etc.) and a fruit. I can also incorporate Greek yogurt instead of eggs.

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  • She loves my salad that I eat almost every day, but I need to start adding some protein. She told me about her favorite ways to prepare chicken and ground turkey, and I’m also going to try to recreate the delicious salad that I had at the Silver Swan last week.
  • I need more veggies. She told me about the delicious stir-fries that she makes by using TONS of vegetables as the base and adding a small amount of rice and then some protein. I’ve made stir-fries before, but always use rice as the base. I can’t wait to experiment with this!

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  • Don’t go more than 3.5 hours without eating. Eating frequently and filling up on foods full of protein, healthy fats, and fiber will keep my metabolism soaring.

I just love learning new things about health and fitness. I find it so interesting! Brandy told me today that besides the protein content, my favorite Oh Yeah protein bars have the nutritional content of a candy bar! Yikes.

We also talked a little about exercise, but I think I’ll save that for another post. This one is long enough! Obviously, I am not going to change everything at once. The biggest piece of advice that I give to others is not to change too many things at one time because it’s too overwhelming. The three things I am going to work on the most are drinking my pre- and post-workout shakes, adding protein to my salads, and incorporating lots of vegetables with dinner.

I really cannot wait to start the new year with a bang. I have a feeling 2012 is going to be a great year!

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