"I need to get a handle on my nutrition..."

May 28, 2022 was the leanest I’d been in my entire life. My nutrition was spot on. I didn't overeat. I didn't splurge. On May 29th I began the process of "reverse dieting", adding food consistently and slowly back into my diet. I kept on track ... until day 10. What ensued was a crash and burn resulting in a full blown stuff-my-face-fest! You see, Day 10 began with my regular breakfast of oatmeal pancakes and peanut butter; followed by a Dannon yogurt and strawberry snack. Lunch consisted of a chicken breast and sweet potato chunks. But by mid-afternoon, I instinctively located that illusive bag of tortilla chips and proceeded to consume the whole thing! Afterwards, fully aware that I'd exceeded the "fats" category in my daily plan* - I continued to eat whatever my little heart desired.

On day 11, I emerged from a pleasant food coma... not in the least bit shameful, rather re-committed. After all, I'd been successfully tackling my nutrition for months prior to my body-building show, I reasoned. The day progressed without a hitch, ending with what I calculated was NOT ENOUGH food in my allotment for that day. Hmm... did I detect a calorie deficit? It cannot be! So, I said "screw it" and scarfed my face with more crispy tortilla chips paired with chunky spicy salsa, and began lathering peanut buttery goodness on a variety of items, and the smorgasbord ensued.

What’s wrong with me, I reeled? How did I get here?

Recently a Facebook post humorously declared:

"I don't need a personal trainer, just someone I can hire to bat food out of my hands all day long!"

It's funny because it's true. We all know it... because we've lived it. Why do we do this? Is it the visual delight of the next colorful bite? Or the internal emotional stress we unconsciously believe will be soothed by another morsel of culinary comfort? Whatever the reason for you personally...you are not alone. We just aren't talking about it. Am I right?

I'm now a couple of months out and have a better handle on my eating. What’s changed, you ask? How did I get a grip on my nutrition again? Here are a few tips I embraced:

1. Sustainability. First of all, my eating regime leading up to competition was very constricted. It was not sustainable for the long haul. Helpful tip #1 …do not engage in a nutrition plan that is TOO CONSTRICTIVE. Choose a plan that works with your lifestyle and family situation. There are several incredible plans to experiment with. Some include (but aren’t limited to): Trim Healthy Mama, Fast Start Your Metabolism, Macronutrients (my personal favorite), Weight Watchers, The Daniel Plan, or simply watching your portion sizes and eating just under your chosen daily caloric intake.

2. No Shame. When you fall off the wagon, get back on…right away…without shame! I had 7 days of eating crispy tortilla chip “dust” and sugary “sagebrush” - nothing according to my plan. Yet each day, I made the choice to begin again - the moment I awoke - not waiting until the weekend, or the week, or the month was over. I didn’t let myself feel guilt or shame for my actions. I dusted myself off again and again, and climbed back in that wagon everyday until I was driving it!

3. Soul Searching. I asked myself, “What relationship do I have with food right now? Is there something I'm craving or needing in my life?” I gave my marriage a hard look and asked if there was anything missing? I examined my relationship with God. “Am I connecting with You God? Are my needs met in You?” I looked at my life's purpose and goals. How am I measuring success and good work in my life? After much contemplation, I realized I was missing the intimacy I once shared with God. Instead, I was trying to fill the void with food. It isn't logical, it just happens... to all of us. Yet, without pausing to ask the deeper questions, we keep missing the core reasons, trying the next quick fix to cover our tracks. Do some soul-searching. It is the KEY.

4. Calories. I reminded myself it takes 3,500 calories of food intake to gain 1 pound. If I kept eating at this rate, I would quickly gain more than my body frame would feel comfortable carrying. Yet, the reverse also works! To lose 1 pound, it takes a deficit of 3,500 calories. Do you want to lose one pound in just one week? Cut out 500 calories daily for 7 days. Keep in mind, you must first calculate what your daily caloric intake should be. (Please reach out to me so I can help you discover your personal, daily caloric intake.)

5. Bored? “Am I eating because I'm bored?” You'd be surprised how often you'll find this is true.

6. Thirsty? “Am I thirsty and I just think I'm hungry?” If we'd just take a moment to listen to our bodies, we'd be surprised to find that often we are simply thirsty or bored.

7. Eliminating Certain Foods. My food choices these past few weeks caused my rheumatoid arthritis to flare-up. Therefore, I've decided there’s no room in my diet for sugar, wine or gluten. These foods function like poison to my system, creating an uncomfortable and downright destructive internal environment. Eliminating these 3 foods helped me jump back in the game of clean and healthy eating.

8. S.M.A.R.T. goals. I needed a - Specific, Measurable, Achievable, Realistic, and Timely goal. I asked myself, what’s next? Well ... since you inquired … I've decided to train for another Figure (BodyBuilding) Competition, scheduled for November 5, 2022 in Minnesota. For me, competitions keep me focused and accountable to eating within my means. Often, a SMART goal can provide the perfect motivation to keep on track when you get discouraged.

9. STAY CONSISTENT and ALWAYS HAVE A PLAN! Write or type out your next day's food plan*, the night before and stick to it. These 2 things have been a lifesaver.

Ultimately, the foundation of changing any habit lies in determining your "why?" Why do you want to change your nutrition? What are your goals and why are they important to you? Is it for your physical health, renewed energy, longevity, joint pain, stamina, a spiritual discipline...or a combination? And, do you believe that you're worthy of such a shift in your life? The Creator who designed every beautifully complex cell in your body has declared you are indeed ... worthy. Worthy of taking excellent care of the body you've been given.

The apostle Paul pleads with believers in the ancient city of Corinth to "flee from sexual immorality." because their very bodies are worthy. Worthy to be the dwelling place of God’s Spirit...

"Don't you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body." 1 Corinthians 6:19

Do you believe you already possess the mental and physical strength to achieve a shift? Our Savior passionately wrote to us, "My grace is sufficient for you, for my power is made perfect in weakness." The apostle Paul concludes, "For when I am weak, then I am strong (2 Cor. 12:9-10)." Cling to this. Meditate on this truth. Write it on top of your meal plan, your bathroom scale, your refrigerator, even on your dinner plates... ok, maybe that’s a bit too far...but you get the point. You already have what it takes!

The final key is community. No one affects change within a vacuum. We need a cheering section, people who will dust us off when our arms are tired and our hearts discouraged. Who, in your life, can you share your whys and goals with? Whom are you encouraging along the way?

*The nutrition plan I follow consists of a daily number of carbs, fats, and proteins. This number varies depending on my training. Ask me how I can calculate these numbers for you.