As we move into the season of holiday parties, we asked a registered dietitian and friend of SetPT, Valarie Evanoff, to sit down with us and discuss topics related to nutrition, holiday parties, and what a change in your diet could mean to you!
SetPT: Valarie, first, thank you for coming in to talk with us about nutrition! You are currently working toward a certification in functional nutrition, can you speak on what that is, and how it differs from other practices?
Valarie Evanoff, RD – Be Well Nutrition: Sure, functional nutrition considers the client as a whole, and how what they are eating affects their body systems. Practitioners consider and treat the source of the issue, not just the symptoms. For example, many people’s first reaction to having a stomach ache is to take an antacid relief or pepto bismol, whereas a functional nutrition specialist will consider why you got the stomach ache, if it was related to the food you are eating, and address that problem. With the way foods are regulated now, many circumstances could be the cause of systemic problems such as pesticides, products you are using around your house, products you are using on your skin, environmental toxins, etc. Similarly, genetic markers can also cause inflammation, infections, or upset the balance of bacteria in your system, and we are trained in tests to rule in/out those causes in order to personalize your “nutritional prescription”, much how a doctor would prescribe medications.
SetPT: Can you speak more on the nutritional prescription that you mentioned? Can that actually be considered a cure for ailments and pathologies?
VE: Yes and No. We have found through research and clinical evidence that most pathologies can be addressed and helped through nutritional changes. I work with a variety of clients spanning all ages, with varying level of chronic diseases as well as healthy individuals looking to improve performance or energy. I haven’t yet found a pathology that does not benefit from nutrition. In the States, we are a culture of pharmaceuticals, meaning that oftentimes a client is prescribed a medicine to address a problem, but that medicine begets side effects, for which another medication is prescribed, and commonly continues to spiral in that direction.
My goal with patients is to help them use nutrition to support their health goals. I say that in a specific way because it is about the individual. Each person has their own lifestyle, history, preferences, and genetic markers, so strategies that work for one friend, relative, or coworker may not work for you. I work with the client to figure out their top 3 goals and work out a personalized plan to help them get there.
SetPT: How did you get into functional nutrition? Was there a specific even that led you to pursue becoming a licensed dietitian, or was that always your dream?
VE: I am actually a career changer! I started out in software consulting and management, which was lucrative and provided opportunities to travel, but was not fulfilling. Then in my late-20s I started running and training, and realized there was more than just training to it – I had to learn about stretching, strategy, and nutrition. My coworkers noticed the differences and started asking me questions, and that is when I realized that this was also a career! I decided to enroll at Life University, graduated, became registered and licensed in Georgia, and recently started my own business.
SetPT: I know that there are nutritionists and there are dietitians, can you speak on the differences in those professions?
VE: Yes, dietitians are regulated by a licensing board, meaning that there are minimum requirements that must be met. As a licensed profession, we must fulfill a regulated curriculum, satisfy internships, and pass a board exam, as well as complete a number of continuing education units yearly. The term ‘nutritionist’ is not regulated or a licensed profession, meaning that the education is not regulated by a governing body. Anyone can call themselves a ‘nutritionist’ but only a Registered Dietitian is a licensed nutrition professional. The other benefit is that licensed professions are guaranteed to stay within their scope of practice, as it is outlined extensively.
SetPT: We are coming up on the holiday season, are there any “tips and tricks” that would be useful for the general population, or will it vary person to person?
VE: Well there are some basics. This time of year is stressful for a number of reasons – end of the work year, family, travelling, change in weather, parties, etc. I encourage people to focus on what they can control – sleep, hydration, and exercise.
If you can consistently get good sleep all seven days of the week, you will be ahead of the game. Try to avoid staying out later than usual on the weekends and sleeping in later. When we are tired, we rely on poor food choices, and frequently choose foods higher in sugar to give us that boost at the end of the day.
With hydration, most people are in a chronic state of dehydration. If you notice you feel thirsty, you are already well into dehydration. Also, many people will feel hungry, but it is our body’s cry for water – if you feel hungry, drink a glass of water first and see if that cures it. The best way to monitor it is if your pee is pale yellow. It is difficult to drink “too much” water, but many people drink less than 20 ounces a day! Exercise doesn’t need to be strenuous, but some exercise – especially if done outside – will actually decrease fatigue, and will improve the food choices you are making. Even with moderate walking daily, you will notice a change in what you are craving.
For holiday parties, I suggest the basics. Bring something you know is healthy to a potluck. That way, if the rest of the choices are not what you’d like, you know you have at least one healthy option available. Take a look at the whole buffet, and decide what you’re going to pick before you get in line. That way, you’ll know that there are brownies after the pie, and are less likely to grab both. Similarly, is there a treat that is seasonal? Choose the pumpkin pie instead of the chocolate pretzels, because the pretzels are a staple year-round. Finally, limit your alcohol. It is ridden with calories, so have one drink, and then choose sparkling water. It also limits your inhibitions, so you will be less aware of the food choices you are making, and will likely consume more.
SetPT: As many of our patients and clients are athletes, how does functional nutrition add to a holistic lifestyle, including athletic performance, injury recovery, and mental recovery from stressful situations?
VE: As we mentioned before, functional nutrition takes all of those stressors, internal, external, and environmental, and comprehensively evaluates the effect on the body. The gut has been called the “second brain” for a variety of reasons, from the effect it can have on the body, the effect it has on mental and emotional status, as well as the direct connection via the vagal nerve. Following an injury, specifically, there are anti-inflammatory foods that can decrease those markers in your system, and promote healing. Many athletes think they must drastically change their caloric intake, but should be monitored because when healing, even if you are not as active, the body requires calories to sustain healing.
SetPT: Is there a right time, or best time of year to start working toward a healthier lifestyle? I have heard that New Year’s resolutions are not typically very successful?
VE: NOW is always the best time to start, but is rarely convenient. If someone continues to put it off until ‘this’ season or after ‘that’ holiday, you will get in a habit of never starting. Having a healthy dietary lifestyle does not mean you are living a lifestyle of restriction, and it does not mean bland food. It should be about small and consistent changes that will cumulatively make a large difference. If you say you are participating in “30 days of clean eating” or “90 days of health,” at the end of that timeframe you are likely to binge. However if you have a planned timeline of small changes, you will continue to progress toward health. We are trained on to ensure you are successful, as long as you are committed. For example, if you KNOW your weakness is chocolate, we will be able to work with that so you won’t fail on that pretense. In fact, many people find that working with an RD is empowering, because they are able to control their choices, it is less restrictive than they had expected, there is consistent internal feedback as they work toward goals, and they have someone to be accountable to. It becomes more “I’m taking charge of my health” versus “Oh gosh I’m in food jail.”
