Embracing GLP-1s
The author, a dietitian, begins by highlighting the importance of consulting with a dietitian when starting or considering GLP-1 medications. This guidance
is particularly crucial to navigate the process effectively. She emphasizes that these medications, while helpful, aren't a magic solution and working with a professional is essential. She stresses the significance of choosing a dietitian who understands the nuances of GLP-1 medications and is not spreading misinformation. There's a lot of evidence-based work going on in this area, and many dietitians are using these medications themselves or have a speciality in caring for people who use them, though not everyone in healthcare supports these medications yet. The author aims to combat the stigma around seeking support, whether through lifestyle changes, medical interventions, or both, as she believes everyone deserves access to compassionate, science-backed care, and the opportunity to feel comfortable in their own bodies.
Weekday Lunch Routine
For lunch, the dietitian favors ChefRX meals, which offer ready-to-eat combinations of protein, complex carbs, and vegetables. These meals, taking only three minutes in the microwave, make her midday meal straightforward. Her preferred choices include plates with steak, potatoes, and green beans; salmon with mango salsa; and chicken enchiladas. The author states that if she needs a bit more protein, she will add a scoop of Good Culture 2% cottage cheese to her meal. The dietitian has learned that eating enough at lunch is critical to prevent unhealthy dinner choices and stay on track with her goals.
Afternoon & Weekend Snacks
The author shares her strategies for managing snacking throughout the day. She acknowledges that many people snack out of habit or boredom, and this can impede eating enough at meals when taking GLP-1s. Afternoons might include a Diet Coke while waiting for school pickup. On days when she runs before dinner, she often has a snack after, such as a Fiber One bar and some fruit. While not a big snacker anymore, she keeps kid-friendly snacks at home (popcorn, pretzels, hummus, granola bars) and grabs them if she truly needs something. On weekends, flexibility is key. She and her husband often share an entree when dining out, selecting enjoyable options like steak or seafood. She mentions that this approach helps them to feel satisfied and helps with costs.
Simple Dinner Choices
Dinner is often cooked for the family. The dietitian maintains a simple approach, including a protein, a carb, a veggie, and plenty of flavour. Recent favorites include pork with roasted veggies, flank steak with asparagus, and shrimp pasta. The author is a 'convenience cook', often using microwave rice, air-fryer potatoes, steamer-bag veggies, and sheet-pan meals to reduce the effort required for preparing meals. This strategy underlines her approach to making healthy eating fit easily into daily life. This allows her to maintain a balanced diet while minimizing the time spent on meal preparation, emphasizing the practicality of her approach.
Pre-Bedtime Refuel
When feeling hungrier, especially after exercising, the dietitian enjoys a bowl of cereal before bed. She often selects a fun Cheerios flavour, Froot Loops, or Cinnamon Toast Crunch and uses a vanilla Premier Protein shake as 'milk'. She did not follow this routine while she was actively trying to lose weight, but now, in maintenance and during heavier lifting, it fits perfectly and helps refuel her muscles. This illustrates a mindful, adaptable strategy for nutrition, adjusting to meet different goals and physical activity levels. This approach demonstrates a flexible and balanced view toward nutrition.
Friday Rituals & Habits
A beloved tradition is a Friday ritual that never changes: a Dunkin' Donuts egg and cheese on an everything bagel with an extra egg. This simple habit, shared with her daughter, has become a cherished part of their routine. The author explains that she limits this to Fridays to prevent it from becoming a costly daily habit. This ritual provides a glimpse into the author's approach to incorporating enjoyable foods into her diet, maintaining balance and awareness of the long-term impact of her choices.
Addressing Misconceptions
The dietitian directly addresses common misconceptions about GLP-1 medications. She combats the idea that everyone using these medications is starving, wasting away, or suffering from side effects. She points out that most of her clients still require structured meal planning, tracking their food intake, and the support of a dietitian. They still build healthy habits and remain active to achieve their goals. Her approach highlights that the medications primarily bring out-of-control appetites back to a normal range, enabling people to make healthier choices and manage their intake more effectively. This ensures people build sustainable, healthy lifestyles.
Focus on Access
The article also touches on the challenge of unequal access to obesity treatments. She notes that many people lack insurance coverage for these medications, and costs can be prohibitive for others. The dietitian emphasizes the importance of a comprehensive approach to obesity care, including food access, safe housing, fair wages, quality healthcare, and access to dietitians. She acknowledges that medication is just one part of the solution, and these other factors are equally vital. This holistic perspective underscores the need for comprehensive support systems.
