The Problem: Since moving to Seattle I’ve steadily gained weight, developed mild anemia and watched my Vitamin D levels move to the low-end of the normal range – AWESOME! Unable to determine a freak cause, my Dr. referred me to a registered dietician to see if we could address these issues with some good old-fashioned dietary sense.
The Prep: In preparation for my appointment, I kept a food and exercise log for 3 weeks. This process combined with my 3 times per week tennis sessions, twice a week pilates and once a week treadmill torture helped me lose 3 lbs. When I know someone is going to be sizing up what I eat and how much I exercise I tend to be more mindful of what I eat and get movin! Besides, it’s a pain writing down, a bite of this, a bite of that, etc.
The Meeting: During the hour I spent with my RD, we discussed my concerns, blood test results, and the basic unpleasant facts. As women age our metabolism slows down and we lose at least 1% of our muscle mass per year. Joy. We discussed my Vitamin D levels and different options for boosting them (I already take a multivitamin and calcium with Vitamin D daily) and working in more dark, leafy greens to address that anemia issue. Then she analyzed my diet and exercise log.
The Verdict: I received kudos for my exercise routine. The rule of thumb minimum is two weight training sessions a week (and pilates counts) and 150 minutes of cardio – I’m easily getting 200+ minutes of cardio a week and have been logging at least 2 pilates sessions pretty faithfully. Now I just need to maintain it.
I got credit for eating whole wheat pasta over white, eating regularly throughout the day and eating breakfast. However, she detected a very unhealthy and potentially weight-gain causing trend in my diet – I don’t eat enough vegetables and fruit. Not a real surprise – I have never been fond of salads (unless they entail blue cheese and lots of dressing which defeats the point), crudite does not excite me as a snack, and I always think of vegetables and cooking as going hand-in-hand. As a result my diet is very carb and protein heavy (meaning meat, rice, pasta, cheese). Not especially low cal or filling.
My New Goals: Due to how lacking my diet is in veggies, my RD set goals for the next 3 weeks (before my next appointment) that are moderate:
- Eat 3 cups of veggies (potatoes, corn, squashes and regular peas do not count) and 2 cups of fruit a day.
- No more than 150 calories of dessert type foods (cookies, etc.) per day.
- Remember to divide my meals into 2/3 plate veggies, 1/3 protein, 1/3 starches.
- Have veggies with cheese or hummus in place of crackers.
- Eat 1 serv. fruit with breakfast.
- No more protein bars.
- More evenly distribute my calories throughout the day instead of saving most of them until I get home from work.
Sigh. Anyone have any good veggie recipes?
Filed under: Food, So. Cal transplant adjusting to life in the Emerald City. |