I’m so excited to feature my lovely friend and registered dietitian Melanie Boehmer, who answered all of my questions pertaining to everything nutrition! This interview is full of practical information straight from the expert on eating and living well. Enjoy!
What are some of your daily food/nutrition habits that help you stay healthy and feel awesome? I’m a multiple meal a day person. I always start my mornings with a good breakfast. It’s the one meal that remains relatively consistent as compared to the change up in protein, veggies, starches and fats week to week. I always have 2 eggs, green leafy veggies (usually organic mixed greens or kale), with nutritional yeast and either 1/2 a grapefruit or orange. The only time this is different is if I’m off and I’m able to spend my morning at Crossfit in which I will make a smoothie and drink that intra and after my workout instead. Otherwise the rest of my day consists of smaller meals which I personally tolerate better then having larger meals and snacks.
I tend to not eat any food that has been altered from its natural state in some way. The bulk of my diet is non-starchy vegetables (greens of all kinds, broccoli, cauliflower, brussels sprouts, cabbage, peppers, etc.). I vary my protein sources between both organic and sustainable animal based and plant based protein (tempeh, sprouted tofu). My starches of choice include organic sweet and white potatoes, plantains, yucca, and sprouted or germinated rices, beans, and oats. Fats are relatively consistent and include Kerrygold butter, avocado, nuts seeds (their butters), extra virgin coconut oil and olive oil. And honestly if a person could live off of peanut butter alone, I would do it!
What are some of your favorite quick and easy on-the-go snacks when you don’t have a lot of time to cook? I always have a protein and veggie in my refrigerator that I can take with me anywhere. Organic tempeh, baby bell peppers (love those colors), avocados, carrots, and fennel. When it comes to prepackaged items my personal go-to and bar I recommend with all my clients is the Perfect Bar. Non GMO, high protein, refined sugar free and made with dried organic whole foods, it’s the healthiest and also most tasteful I have found! You can always find a Peanut Butter Perfect Bar in my freezer.
How do you maintain a healthy diet when you are not in control of your food (like on vacation, or at a friend’s house/restaurant)? Every situation is different. To be honest it took me a long time to make peace with food. There was a time where we would go out and I would just not eat because I felt there was nothing on the menu that I could eat! How silly when you put it all into perspective, but I’ve been there and I know others have as well. My suggestions for vacation would vary based on where you are going and what you have access to. You can pack a cooler and bring food with you. Depending on where you’re going and for how long you may have access to a kitchen and if you don’t then you can bring items that do not need refrigeration such as apples, oranges and bananas to have with nuts, seeds, nut butters, or seed butters. If you’re invited over a friends or family’s for dinner I recommend always offering to bring a dish, this way you can prepare something you know you’ll be comfortable eating. Even if it’s a veggie platter, one “healthy” option is better then none at all. When eating out there is almost always a healthy option available. When you feel you are stuck with no option, think protein and vegetable. The key here is comfort and flexibility. Enjoy the company you’re with, the place you’re visiting, and the opportunity you have to see something new. And keep in mind that one “unhealthy” meal is not going to hurt you.
How does exercise come into play with nutrition? One of my favorite topics 🙂 They go hand in hand. If you’re someone who exercises for weight maintenance and general health your diet is important but I would likely* be less concerned with pre, intra and post workout recovery. On the other hand, if you’re a competitive athlete looking to cut weight, lean out, build muscle and so on, your nutrition can make or break your performance.
I say likely because again, our individual needs vary. For those managing chronic diseases, attention to nutrition can be vital. In general, exercise will benefit you in the way of stress reduction, decreased blood pressure, LDL cholesterol and weight control. As a dietician I would recommend increasing your training slowly, monitoring your blood sugar and working with an RD to adjust your meal plan to properly fuel your body’s needs.
It can get so overwhelming with all of the different information out there. What are the most important things you tell your clients to remember when it comes to nutrition and eating right? First, PLEASE refer to a registered Dietitian (RD) or registered Dietitian Nutritionist (RDN) if you’re looking for nutrition related advice. Second, the simplest nutrition advice I can give is to be aware of what you’re putting into your body. Start a journal. Track what you are putting into your body (food, drinks, supplements or otherwise). Note where you eat or drink your meals, the tie and how you feel (hungry, tired, upset, happy). Develop an awareness, find the pattern and you will see where you need to make changes.
My final piece of advice would be to keep yourself motivated with goals that will continue to keep you going. Rather than the scale, take pictures, pay attention to how your clothes fit, reference your journal, note your fitness, energy levels and trust the process. Your journey is about you. Eating Broccoli does not make you thin, and not all thin people are healthy. If you are looking for some additional positive reinforcement or have question about how to get started please do not hesitate to contact me at mboehmernutrition@gmail.com.
