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Finding Balance with Food
March 15, 2020
By Angie May, M.S. in Christian Counseling
and Macro Nutrition Coach
Why is it so hard to find balance in the area of fitness and Nutrition? This time of year the pressure is on to be ready for the Summer months and the majority of people will center their goals around weight loss. It is an industry that will likely top $33 billion a year on weight loss products alone; an industry that pushes quick, unrealistic weight loss with extreme changes to your diet such as the elimination of whole food groups, low calorie and cleanses that offer little help in the area of creating a balanced mindset of food. Here are some valuable statistics that offer some insight into what “dieting” has become:
- 95% of diets fail and most will regain their weight loss within 1-5 years.
- 75% of American women surveyed admitted to having unhealthy thoughts, feelings, or behaviors related to food or their bodies.
- Almost half of American children between 1st-3rd grade want to be thinner and half of 9-10 year old girls are dieting.
- Childhood obesity has tripled since the 80’s when America first called out its “War Against Obesity”.
I have worked in the fitness and nutrition industry for over 20 years and I have also fallen prey to the devastating effects of an eating disorder. What makes it so hard to beat anorexia or bulimia? An eating disorder is like no other addiction in that the very thing you have an addiction to, you have to face on a daily basis, multiple times a day. The healing process is complicated.
Even those that aren’t labeled with an eating disorder, often find it hard to see food in a balanced, positive light. When we begin to understand what food is and how it is used in our day to day routines, we can begin the process of changing the way we think and believe about food. Food is fuel for our bodies. Just like gasoline is required for a car to run, food is required for our bodies to function daily.
For the past 3 years, I have been a macro Nutrition coach where I train my clients to under-stand that balancing your Macronutrients (Protein, Carbohydrates, and Fat) is the key to long term weight loss and a healthy view of food. When we see on social media or hear our co-workers talking about losing 5-7 pounds in their first week of extreme dieting, it naturally peeks our interest because we live in a culture of instant gratification. However, the real truth is that healthy fat loss (which is what we want) ranges from 1-2 pounds a week and some weeks we might not see a loss because scale weight is not the only indicators of progress when we are working towards our overall health.
So, what are some practical things you can put into place today:
- Start tracking your food in an app (I prefer MyFitnessPal). This gives you an awareness of the food that you are eating and the amounts.
- Make SMART Goals (Specific, Measurable, Attainable, Relevant and Time-Bound). This means you make small goals often so that you continue to see progress.
- Keep your protein on the higher side. If you are someone that is a regular in the gym then make sure you get at least .8-1 grams of protein per pound of body weight. If you aren’t then make sure you get at least .6 grams per pound of body weight.
- Prepare your meals and your eating in advance. You have heard the saying, “if you fail to plan, you plan to fail”. Make sure you set yourself up for success and a little bit of planning can help.
- Engage in some kind of physical activity. This is not only good for your physical health but also your mental and emotional health.
- Drink lots of water.
- Get good sleep. Sleep is another factor that people rarely consider when having trouble managing their weight.
How can you begin to create balance when it comes to your physical health and how you treat food and exercise? Making small changes can lead to big results.
“Merry Christmas and Happy Holidays to you from Transforming Life Counseling Center. May your Holidays and New Year be blessed!”
By Victoria Scoville, LCSW, IMH-E®
By Cindy Rose, M.A., LPC-C
By Caleb Scoville, LPC-S
by Michelle Garrett, MS, LMFT
TLCC often has the pleasure of offering training and CEUs to its staff members and extends these opportunities to those in the counseling community. During our last quarter, TLCC heard from a variety of treatment centers and professionals on mental health topics that expanded our team’s knowledge of resources to better serve our community. Stages of Recovery provided information regarding outpatient Drug and Alcohol Rehab in Oklahoma and Texas. Next Level Senior Advisors provided information about the work they do in helping senior adults and their families find the right fit for their loved ones in assisted living. Live Better at Home shared information about senior home care services they offer in the OKC metro area. Please see an overview of each, to determine if you, or someone you know, might benefit from their services and/or the information they provided. Stages of Recovery TLCC wants to thank Linda Morgan for coming to speak with TLCC therapists to tell us more about Stages of Recovery and the great work they do in OKC and Texas. Stages of Recovery is an outpatient dual-diagnosis drug and alcohol rehab, meaning they treat both addiction and any co-occurring mental health conditions. Stages uses a comprehensive model combining psychiatric, behavioral and holistic therapies. For more information, please see the link above. Live Better At Home TLCC wants to thank Jeremy Allen CEO and Kelly Garrett from Live Better at Home for speaking with TLCC staff about the great work they do in the OKC metro area. LiveBetter at Home provides professional home care services tailored to support seniors and individuals needing assistance in the Greater Oklahoma City area. Our services are designed to enhance independence and quality of life while maintaining the comfort and familiarity of home. Our key offerings of personal care, respite care, and virtual care, provide assistance with daily activities such as meal preparation, medication reminders, personal hygiene, light housekeeping, transportation and companionship. For more information, please see the link above. Next Level Senior Advisors TLCC wants to thank Matt Wilson, CEO and Sara Cook, RN from Next Level Senior Advisors for taking the time to speak to TLCC therapists and provide information regarding the great work they do in multiple states. Next Level Senior Advisors is a dedicated Senior referral and placement agency, that specializes in helping families navigate the complexities and transition into Senior Living. They offer personalized consultations; access to a wide network of senior living facilities offering different levels of care, expert advice and guidance through this process, and ongoing support and advocacy. For more information, please see the link above. We want to say a big thank you and Happy Holidays to all our presenters!