Tonya Romisher’s motivation to start exercising and to lose weight started nearly two years ago when she saw herself in a picture taken at her sister’s wedding. That image along with a new wellness program her company was offering, provided the perfect incentive and the resources needed to get on track. To date Tonya has lost 127 pounds, completed two Peachtree Road Races, and recently registered for her third half marathon.
For Tonya and others who have successfully lost weight and continue to keep it off, they soon discover that not only is changing eating habits important but adding exercise is critical to the daily regimen. A common question becomes, “What do I eat to control my caloric intake but at the same time balance what I need for energy to sustain my increased exercise?”
“I learned very quickly that I couldn’t eat 1,200 calories a day and train for races as I didn’t have the energy I needed to run 12-15 miles per week,” says Romisher. “I ramped up to 1,600 calories a day by adding lean protein, low-fat dairy and healthy fruits.”
Romisher chose a low glycemic diet as part of her weight loss plan which consists of eating a balanced diet of healthy carbs, protein and fiber and maintaining a one to one carb to protein ratio at every meal.
According to Ricia Taylor, a nutritionist and clinical patient educator at Kaiser Permanente of Georgia, balance remains one of the most important aspects of any diet and is a tried and true plan for those who are either on a weight loss, weight maintenance, or rigorous exercise and training program. The popular high protein, low carb approach is not always ideal for overall health and wellness.
“I regularly tell my patients that carbohydrates are the main source of energy for our bodies, similar to gasoline for a car" explains Taylor. "Carbohydrates are essential, in reasonable portions, at every meal. Eating lean protein after a workout is also good for muscle building and repair. In some cases, consuming protein before exercise can pre-empt muscle soreness.”
To help her patients create and maintain a balanced diet, Taylor recommends following the MyPlate guidelines developed by the U.S. Department of Agriculture and Department of Health and Human Services, which simply suggest dividing up your plate at meal times with the following food: dedicate half of the plate to vegetables; one-fourth of the plate to carbs (grains, beans, starchy vegetables) and the remaining one-fourth to protein (lean meats, fish, cheese, lentils). An additional serving of fruit or low-fat dairy can be added off to the side to satisfy a sweet tooth.
“The MyPlate method provides a general guideline for a balanced meal at lunch and dinner,” continues Taylor. “For breakfast I recommend half a plate of fruit and one-fourth carbs and one-fourth lean protein or low-fat dairy.”
Taylor reminds us that understanding when we eat and how often we eat also is important, especially for metabolism. This includes trying not to skip meals and eating smaller meals more frequently throughout the day. This is good news for snack lovers as healthy snacks such as an apple or banana with peanut butter, low-fat cheese and crackers, whole fruit or half a sandwich, can count as a small meal while still satisfying the urge to snack.
While Romisher does not use the MyPlate method, she has changed her eating habits and grazes throughout the day by eating often and reducing portion size. Since starting her running craze, she prefers to eat at least one hour before training and reaches for a low fat and low carb protein bar and an orange. And after longer runs, she always hydrates with water and has either a protein shake with fresh mixed berries or a Greek yogurt with mixed berries. Her secret to an extra energy boost is the natural sugars found in oranges.
“Allow yourself some flexibility in your diet,” says Taylor. “This includes the expectation around the MyPlate method or any other program – don’t expect to follow the plan 100 percent of the time – set your goal at 80 percent and you will achieve personal success over time.”
Tonya Romisher is participating in the Kaiser Permanente Corporate Run/Walk & Fitness Program, Atlanta's only workplace-organized training program culminating in a 5K run and walk through downtown Atlanta on September 12. www.kpcorporaterunwalk.com
