DR. SANDI THOMAS-STUART has overcome adversity and serious injury to become a a pro athlete – and is an inspiration to anyone who has dared to dream to accomplish a significant personal goal.
HEALTHY NUTRITION
How many times have you walked past a plate of food, bowl of candy, box of donuts and grabbed something to munch on, just because it’s there?
I see this every day. It is such a simple thing in theory to eat when hungry, but it is very difficult for most to actually put into practice.
Because I am a professional athlete, I am now very mindful of what I put into my body in terms of nutrition. However, I wasn’t always this way.
I remember a time when breakfast came from Dunkin Donuts, lunch was Burger King, and dinner was a frozen pizza. I cleaned my plate at every meal like my life depended on it, whether I was truly hungry or not.
My first exposure to healthy nutrition was not in medical school, but in the gym. I had a boyfriend during my internship, who was an amateur bodybuilder, and although he never criticized my food choices, he did expose me to foods I’d always eschewed as “gross’” (when in actuality, I’d never even tasted most of them).
Now, fast-forward a couple of years, and I’d decided to do my first fitness competition. Not knowing much about how to diet/train for such an event, I hired an online trainer, who e-mailed my diets and workout weekly.
When I got my very first meal plan, my then fiancé/now-husband looked it over and began laughing hysterically and said, “You won’t last a week on this, hon.”
How many times have you walked past a plate of food, bowl of candy, box of donuts and grabbed something to munch on, just because it’s there?
I took a closer look, and started to wonder if he was right. I had never, ever eaten oatmeal, or broccoli, or asparagus…or sweet potatoes – all staples on my new meal plan.
Armed with my trainer-approved box of Splenda and bottles of Mrs. Dash seasoning – along with an iron resolve to succeed – I began to choke down what I had formerly thought of as “gross” healthy food.
Out of necessity, I got creative in the kitchen, and through trial-and-error, began to find ways to make my new dietary staples not just edible, but tasty.
As the weeks went by, I began to notice a difference in my energy level and my mood. I was sleeping better and had more energy to get through the day. And, I became very aware of the mindless eating around me.
Being on a very regimented nutritional program, I started to realize how much food and eating are a part of our culture. I would hear, “You’re so good, always bringing your food. That’s why you’re skinny,” from acquaintances and colleagues who often would dive into the donuts on the table 30 seconds later.
With no thought to whether they were actually hungry or not, they would consume upwards of 1,000 empty calories in one sitting. I also realized, that used to be ME.
Occasionally, when I am not in contest prep mode, I will find myself eating mindlessly. It doesn’t happen very often anymore, but it still happens. The trick is to stop the behavior once it starts, and trust me, it CAN be done.
Here are some basic things to think about to get you started on the road to better eating habits:
- Ask yourself, ‘Do I REALLY want to eat this?’ It’s important to learn to distinguish physical from emotional hunger. Are you hungry because you haven’t eaten breakfast and it’s now lunchtime and your body is starving, or are you eating because you’re bored and the food is in arm’s reach?
- When was your last meal? The average person is programmed to eat every 4 hours. If it’s been hours since your last meal, it’s much better to eat something with nutritional value than to graze on junk. A turkey sandwich on whole grain bread, or an apple with peanut butter, or fruit and low fat cottage cheese, or a salad with a lean protein are all much better options than cookies & candy and will most likely be lower calorie options, provided your portions are appropriate.
- How much water have you had to drink? Often times, people have trouble distinguishing hunger from thirst. I will sometimes find myself gravitating towards the pantry, only to realize that I haven’t had enough water to drink that day. An eight ounce glass of water may well satisfy what you thought was hunger.
- Be prepared. This is probably the single biggest contributor to mindless eating that I see on a daily basis. People go to work with no thought as to where their next meal will come from. They rely on whatever is available at the hospital cafeteria or on an order-out menu. It is a myth that food prep has to be difficult or time consuming.
I can cook and pack four meals while I’m getting ready for work…all in 45 minutes or less. If I can do it, anyone can, and next month in Space Coast Medicine & Health Living I am going to teach you how.
For now, though, I will leave you with a couple of ridiculously easy recipes that are staples at my house.
Enjoy, and remember…think before you eat!
CROCK POT CHICKEN
Ingredients:
• One bag frozen chicken
• One envelope good seasons Italian dressing mix
Directions: Place the frozen chicken in the crock pot (no need to add liquid). Sprinkle with the dry seasoning, and cook on low for 5-6 hours, turning occasionally, until chicken is tender and easily shreds with a fork.
DR. SANDI THOMAS-STUART
TURKEY MEATBALLS
Ingredients:
• One package extra lean ground turkey
• 1/3 c. teriyaki sauce
• 1/3 c. fat free feta cheese
Directions: Mix well, shape into 1-inch balls, and bake at 375 degrees for 15 minutes or until done.
ABOUT THE AUTHOR
Dr. Sandi Thomas-Stuart is a Brevard County, Florida osteopathic physician and emergency room doctor. She earned her fitness pro card last May and competed recently in the 2009 Fort Lauderdale Pro Fitness competition. Dr. Thomas-Stuart got interested in figure and fitness training during her residency. She graduated from Nova Southeastern University in Fort Lauderdale and has practiced at Mt. Sinai Medical Center in Miami Beach.
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