Finding Balance with Food
March 15, 2020
By Angie May, M.S. in Christian Counseling
and Macro Nutrition Coach
Why is it so hard to find balance in the area of fitness and Nutrition? This time of year the pressure is on to be ready for the Summer months and the majority of people will center their goals around weight loss. It is an industry that will likely top $33 billion a year on weight loss products alone; an industry that pushes quick, unrealistic weight loss with extreme changes to your diet such as the elimination of whole food groups, low calorie and cleanses that offer little help in the area of creating a balanced mindset of food. Here are some valuable statistics that offer some insight into what “dieting” has become:
- 95% of diets fail and most will regain their weight loss within 1-5 years.
- 75% of American women surveyed admitted to having unhealthy thoughts, feelings, or behaviors related to food or their bodies.
- Almost half of American children between 1st-3rd grade want to be thinner and half of 9-10 year old girls are dieting.
- Childhood obesity has tripled since the 80’s when America first called out its “War Against Obesity”.
I have worked in the fitness and nutrition industry for over 20 years and I have also fallen prey to the devastating effects of an eating disorder. What makes it so hard to beat anorexia or bulimia? An eating disorder is like no other addiction in that the very thing you have an addiction to, you have to face on a daily basis, multiple times a day. The healing process is complicated.
Even those that aren’t labeled with an eating disorder, often find it hard to see food in a balanced, positive light. When we begin to understand what food is and how it is used in our day to day routines, we can begin the process of changing the way we think and believe about food. Food is fuel for our bodies. Just like gasoline is required for a car to run, food is required for our bodies to function daily.
For the past 3 years, I have been a macro Nutrition coach where I train my clients to under-stand that balancing your Macronutrients (Protein, Carbohydrates, and Fat) is the key to long term weight loss and a healthy view of food. When we see on social media or hear our co-workers talking about losing 5-7 pounds in their first week of extreme dieting, it naturally peeks our interest because we live in a culture of instant gratification. However, the real truth is that healthy fat loss (which is what we want) ranges from 1-2 pounds a week and some weeks we might not see a loss because scale weight is not the only indicators of progress when we are working towards our overall health.
So, what are some practical things you can put into place today:
- Start tracking your food in an app (I prefer MyFitnessPal). This gives you an awareness of the food that you are eating and the amounts.
- Make SMART Goals (Specific, Measurable, Attainable, Relevant and Time-Bound). This means you make small goals often so that you continue to see progress.
- Keep your protein on the higher side. If you are someone that is a regular in the gym then make sure you get at least .8-1 grams of protein per pound of body weight. If you aren’t then make sure you get at least .6 grams per pound of body weight.
- Prepare your meals and your eating in advance. You have heard the saying, “if you fail to plan, you plan to fail”. Make sure you set yourself up for success and a little bit of planning can help.
- Engage in some kind of physical activity. This is not only good for your physical health but also your mental and emotional health.
- Drink lots of water.
- Get good sleep. Sleep is another factor that people rarely consider when having trouble managing their weight.
How can you begin to create balance when it comes to your physical health and how you treat food and exercise? Making small changes can lead to big results.
2025 has been another year filled with joy, growth, and meaningful service as Transforming Life Counseling Center continues its mission to support the mental health needs of our community. With a dedicated team of 19 therapists, TLCC is honored to walk alongside individuals and families facing a wide variety of challenges. We count it a true blessing to be trusted with your care and to play a role in strengthening the well-being of our community. As we reflect on this year, our hearts are full of gratitude—for your support, your courage, and the opportunity to make a difference together. From all of us at TLCC, we wish you a very Merry Christmas and a joyful, peaceful holiday season. May the coming year bring hope, healing, and continued connection.
We want to extend our heartfelt congratulations to one of our esteemed therapists, Caleb Scoville, MS, LPC . On Thursday, November 13th, the Hough Ear Institute (HEI) held its annual Awards Gala, where Caleb was honored with the Elevate Award for his outstanding collaboration with HEI and his dedicated facilitation of the Tinnitus Support Group over the past two years. Transforming Life Counseling Center is grateful for our continued partnership with the Hough Ear Institute. We are honored to provide a home for the Tinnitus Support Group throughout 2025 and look forward to supporting this meaningful work in the coming year. The group offers both in-person and virtual options, expanding access to individuals across the country. TLCC sincerely thanks the Hough Ear Institute—not only have we been privileged to help facilitate this group, but we have also been deeply blessed by the connections formed and the resilience of the individuals we have met through it. The Hough Ear Institute , located in Oklahoma City, is responsible for groundbreaking research, education, and humanitarian efforts in the field of hearing and overall wellness. Our metro community is truly fortunate to have such innovative and life-changing work happening right here at home. One key area of HEI’s research is the management and treatment of tinnitus. Individuals living with tinnitus often experience cognitive, emotional, and behavioral challenges, including persistent ringing or buzzing in one or both ears. These symptoms can lead to significant distress, anxiety, and depression, especially when combined with life stressors, underlying medical conditions, or repeated exposure to loud noise. For the past two years, HEI has hosted a Tinnitus Support Group, providing a compassionate space for those affected to gather, share experiences, and uplift one another. We are honored to continue supporting this vital resource. For more information—or to donate to this worthy and life-changing cause—please visit Hough Ear Institute . To join or share details about the Tinnitus Support Group, visit Tinnitus Support Group or call (405) 246-5433 for more information.
By Corey DeGiacomo, LMFT-Candidate
By Kevin Tutty, LPC If you have children, you know how easy it is to find Christmas centered around your kids. When I was single, I wondered why everyone became so busy this time of year. In a self-indulged world, marketing is designed to focus us on ourselves: It can be hard to focus on others. It wasn’t until I had a family that saw just how busy this time of year is! The Holidays are also a time of year when depression rises. I heard a pastor once say if you don’t want to feel a certain way, do something to take your mind off of how you are feeling. One great way to do this is to look for opportunities to help someone in need. For example, if you feel isolated, volunteer at a church, food bank, or other entity that helps others. This time of year is an excellent time to volunteer, as there is a greater need for volunteers in the non-profits that serve the people in our community. It is also a great way for a family to engage in a fun activity together, while helping those in need. I am convinced that once “the volunteer bug” gets someone, they will not need a reason to help others, as they will want to find opportunities to do that. This happened to me on a mission trip once and I wanted to return to the mission field the next chance I had to go. We are blessed by giving to others. When giving to those in need there is a distinction between two easily misinterpreted terms: sympathy and empathy. Sympathy is more self-focused: We get this feeling when we “feel” badly for someone in a difficult situation. On the other hand, we feel empathy when we are able to put ourselves in another’s place and see things from their perspective. When we empathize with another, our efforts are focused on the other person. The other person is validated because we are looking at things from their point of view, and understand their person’s situation or perspective. Volunteering is a great way to develop empathy, especially for those who are focused on their own wants and desires. Back to volunteering though, be prepared to get some resistance initially when proposing the idea of volunteering, especially if your kids are not used to it. Once you go, try to make it as fun as possible, scheduling a fun activity the family can engage in together along with the volunteer effort. Then, process the volunteer effort over dinner and see what other types of volunteering would be of interest to them next. There are a number of local agencies that would be good opportunities to volunteer. Here are just a few to get started: Regional Food Bank (12 and older): 405-972-11111 EARC Thrift Store (Downtown Edmond): 405-285-7658 (South Edmond): 405-348-6502 Hope Center (Edmond): 405-348-4680 Local churches can connect you to volunteer opportunities The City Rescue Mission in Downtown Oklahoma City (405-232-2709) offers groups a great opportunity to get a tour of the facility as well as serving the homeless. The Christmas and Holiday Season is such a fun time, with many activities and opportunities to serve others. We are truly more blessed when we are serving others! Kevin Tutty is a Licensed Practical Counselor and a clinical member at Transforming Life Counseling Center.
By Caleb Scoville, LPC
Transforming Life Counseling Center is pleased to continue to expand our team of quality therapists with the addition of a new team member. We welcome our newest member: Necco Gill, Licensed Professional Counselor. This therapist supports TLCC in continuing to support the vast counseling needs of our community and brings new areas of training. For more information on her expertise and training, you can find her bio below and on our website. In addition to our licensed staff, TLCC also has pre-licensed candidates who receive supervision by our therapists and can offer lower fees in an effort to support clients needing therapy at a lower cost. For more information about our therapists, insurances we take and fees, our phone number is (405) 246-5433 Necco Gill, LPC