Eat For You Dietitian

After we indulge in our Christmas festivities with our family and friends the ideas for new years resolutions start coming in. From when I was kid I can remember at least one member of my family would say ‘eat better, lose weight’ or ‘exercise more.’ When I used to go to the gym, in January you would notice a busier atmosphere and everyone energised for getting fitter. At some point in my life I was probably one of those people.

I recently heard about the third Monday of January (21st January 2019) has been awarded the most depressing day of the year due to a combination of post-Christmas blues, cold dark night, financial issues perhaps and is usually the time that people begin losing motivation to continue their new year’s resolutions.

Sometimes the reason for this could be that new year’s resolutions are very broad therefore at this time they can seem out of reach and unrealistic so we’d rather go back to are old habits as it’s the easier option. It can appear that way when its reaching almost freezing temperatures and a black sky when we leave for work in the morning and leave work in the afternoon.

In my experience when I am undertaking a 1-1 clinic consultation with a patient one my key questions in the beginning is ‘what do you want to get out of this consultation?’ The reason for this is because I want the individual I’m working with to identify their own reasons they want to change their diet, whether it’s:

• Weight loss dietary advice
• Improve their quality of life that has been disrupted due to IBS-related symptoms
• Understand how to manage exacerbated symptoms of certain medical conditions

(to name a very few)

Specifically for weight loss dietary advice I also ask them to rate their motivation out of 10 (10 being high motivation). Anywhere below 7 I question whether any dietary advice and Specific, Measurable, Achievable, Realistic, Timely (SMART) goals developed together will actually be implemented once they leave the room. So the next step is for them to write down why improving their diet and lifestyle can benefit them.

This can range from reducing the risk of chronic conditions, improving quality of life to wanting to play with their grandchildren pain free.

If by 21st January you step on the scales or that piece of clothing doesn’t fit just yet it’s not time to give up but go back to reasons as to why you made the decision in the first place.

A couple of my SMART goals for January 2019:

• Complete the 30-day Fiit Challenge – includes 4 x 25 minute classes per week (currently on week 2)
• Have lunch away from my desk at least twice a week whilst also trying to keep off my phone and read one of my books
• Complete a long run (at least 10 miles) every 2 weeks in collaboration with my new running club I have joined – LDN BRUNCH CLUB. Running motivation to hopefully help me achieve some Personal Best’s this year followed by my favourite meal of the day.

  

• Complete 2 x 4 mile morning runs before work per week whilst listening to my favourite podcasts – Power Hour, The Food Medic and The Doctor’s Kitchen 

I haven’t specified any amount of weight loss or what I want to look like. I’m focusing on small goals on a monthly basis and that way I can evaluate if I’ve achieved them and if I haven’t then what’s got in the way perhaps.

Our dietary habits are one thing but we also need to take care of our mindset and move everyday. Since moving more before work, which does mean sacrificing an hour in bed in the morning (does mean I have to go to bed an hour earlier the night before) I have felt ready to tackle what work brings me in the day. It’s hard to believe at first if you’ve never tried it. I was one of those people that said ‘I can’t wake up early enough to run before work’ and I proved myself wrong.

Races of 2019 so far (running can be an expensive sport):

• Cancer Research 10k Winter Run – February
• Queen Elizabeth Olympic Park – February
• The Big Half (thanks to LDN Brunch Club) – March
• Edinburgh Marathon – May

I’m choosing to share my journey of a totally unnatural runner trying to push my body to new limits and new personal bests. I am a registered dietitian currently in her first job as a Dietitian in the NHS working in community settings. What you eat and how to change what you eat is a constant topic, I talk about it every day, all day and advice changes depending on the clinical condition and the individual. I enjoy reading new research and evidence-based articles and guidelines. But sometimes when I get home after a long day I don’t always want to continuing reading articles and new research but I am aware there’s a constant influx of research based around sports nutrition. Maintaining a varied, balanced diet and keeping active for me can be a trial and error. There are foods or meals I know are great a few hours or the night before a race event and other foods that do not agree with myself. What works for me may be different for someone else.

I hope to share tips and advice about nutrition and keeping active, easy dietary changes for weight loss or gain that I commonly find missed by individuals from my clinical experience and how to get sufficient dietary fibre, fruits and vegetables on a budget.

Hint: I love frozen fruits and vegetables – they are my go to most days!!

If you have any questions please leave a comment.