What type of dietary pattern do you follow and why did you choose this?
I follow a vegetarian, mostly vegan dietary pattern. I personally had a poor relationship with food. I abused food in a way that some would deem comparable to those who abuse alcohol or drugs.
In January of 2016, I was entering my second semester of my graduate studies, pursuing a degree in Nutrition Sciences. I knew I personally needed a drastic change in my unhealthy eating behaviors. I participated in something called a “Daniel Fast” for 21 days. On this fast I consumed mostly vegetables (fresh or frozen, but not canned), fruits, whole grains, dried beans and legumes cooked in water only, and raw nuts and seeds. There were many resources that helped me find recipes and ways to keep the foods interesting enough to stick with this diet.
After 21 days I remember an improvement in my energy levels, in my ability to focus and concentrate, and my mood, as well as an improvement in the overall appearance of my skin. I was so impacted by the changes experienced when I took control of my diet that I continued the rest of the year on a plant-based diet.
I say “mostly” vegan because I have recently introduced eggs back into my diet as a way to get Vitamin B12, which is absent from the vegan diet. There are some food products I purchase and eat in moderation (such as whole wheat bread) that may have animal products such as honey included in the ingredients, but I choose not to monitor my diet that closely.
Describe a typical day in terms of what you eat for breakfast, lunch and dinner.
Because of my emotional eating and binge eating tendencies, I monitor my food consumption habits closely with a food diary. I eat 4 to 6 times a day and track water intake aiming for 64oz of water daily. I color coordinate my food groups and portion them using color coordinated portion control containers. These containers are commonly sold in grocery stores, and are available to consumers who wish to simplify their meal planning and learn more about proper portions for each food group.
I like to workout in the mornings for about 30-45 minutes in my living room following a program created by certified personal trainers, and I strategically pick foods to fuel and recover from my workouts. A typical day of eating would look something like this:
- Breakfast (Pre-workout): Spinach or Kale with Scrambled Tofu and 1 slice of 100% Whole Wheat Toast topped with hot sauce.
- Snack (Post-workout): Vegan Shakeology formula (nutrient dense superfood powder I switch through a variety of flavors) blended with Spinach or Kale, Original unsweetened almond milk, frozen fruit and ice.
- Lunch: Kale or green beans, paired with a black bean burger and a mix of quinoa and brown rice
- Snack option 1: Sweet pepper with hummus or a small plain avocado
- Snack option 2: Pumpkin seeds or sunflower seeds with raw vegetables like broccoli or cauliflower
- Dinner: Beans (i.e., kidney beans or black beans) with brown rice and Brussels sprouts)
What is your philosophy on physical activity and what benefits have you seen?
I have experience working on various clinical research trials in the field of exercise medicine, and as a result I have adopted a belief system based on guidelines set by the American College of Sports Medicine (ACSM). These guidelines state that adults should include 150 minutes of cardiorespiratory exercise weekly, resistance exercises 2 times weekly as well as flexibility exercises 2 times weekly.
With the Beachbody fitness programs, I use, I workout about 20-30 minutes every day following a program designed by certified personal trainers. Using these programs, I confidently hit the recommended guidelines set by the ACSM. The Beachbody programs are the same tools I use in my business to help the clients that come to me.
Generally, I receive interest from individuals who are desperate for a change, but looking for something that can work with their schedule and keep them motivated in order to not quit as quickly as they start. When I work with clients I take into account fitness level, readiness for change, and any barriers in their schedule or ability to workout (for example I have many nurses that work overnight shifts and are still in school, or older women who have had multiple knee surgeries).
Many clients are ready to jump right into a workout program that matches their level of fitness and can meet the ACSM guidelines that I agree with, while some I have to coach up to that standard through smaller gradual progression. However, I would like for everyone to get to a place where they are consistently getting 20-30 mins of intentional exercise in 5 times a week. This is where I have seen the best results not only physically but more so mentally.
I’m learning that incorporating this small amount of time daily into your self-care routine has built healthy habits long term and created a sense of self efficacy. The responses I get from clients are they are feeling confident in their skin again, and proud of their bodies even if they have not reached the physical weight loss goals. Everyday pressing play on a workout, even if it is just a simple stretching or yoga video makes people feel mentally prepared for the day.
I am noticing now when they have rest days or come down with a sickness that may prevent them from sticking to their workout program, they mention being able to tell a difference in their mind set. My clients tend to move into a place mentally that their fitness is more of a self-care habit and apart of showing their bodies love. Many say their quick 20-30 min daily workouts guided by a motivational personal trainer in the comfort of their living room is a part of getting ready for the day. Much like showering or doing their hair gets them ready on the outside, their workout routines get them ready on the inside! In order to not give any false expectations, I will say it takes consistency and time to get to this point.
If someone were to sign up with you, what could they expect?
Expectations are dependent on the individual. If a client wanted to work with me, we would spend some time going over their goals and their readiness to commit to the journey. I will utilize Beachbody programs to meet their needs. These are the only programs I have personally found success with. This allows me to speak and coach through personal experience.
Change is not easy for anyone. I have found clients respond better when they can connect with a coach who has an understanding of the mental battles that accompany lifestyle changes. With Beachbody, there are multiple options to get started and ways to work with a client’s budget to get them set up for a successful start. Many get started with a annual membership to Beachbody’s catalog of workouts, a 30 day supply of Shakeology (a nutrient dense superfood shake that ensures daily vitamin and mineral recommendations are met), and the color coordinated portion control containers to be used for meal planning and overall nutrition education.
There is also an option where a client would not need to workout, but would work with a specially trained Registered Dietitian to battle any emotional eating habits or unhealthy relationships with food they may have developed. I would need to work with them one on one to determine the best route to take. All clients get a 30-day money back guarantee trial period to assess if this is a good route to reach their goals.
Connect with Dresden through via email at dresdenwhitehead@gmail.com or website: Journey to a Healthier You. Follow Dresden on Instagram and Facebook .