One of the most critical aspects of our lives is our health. Keys Weekly recently sat down with registered dietitian Courtney Dorchak, the owner of The Keys to Nutrition, to learn more about what we can do to maximize our potential in this upcoming year and beyond.
I originally got into nutrition when I was a sophomore in high school at Coral Shores. I was on the cross country and the track teams and wanted to increase my performance and decrease my running times. So I said, “Okay, what else can I do?” It dawned on me that my nutrition could affect my performance, which I had never thought about. It seems simple now, but that was an epiphany.
I did my undergrad at Cornell University in Ithaca, New York, and then my rotational program at Vanderbilt, which was an incredible experience, similar to pre-med. I then completed my master’s from the University of Alabama in 2019. There is a difference between a dietitian and a nutritionist. A dietitian has the regulated education and credentials, so definitely review someone’s background to make an informed decision.
I love to eat. I also love cooking and baking, so you know they say choose a career field you adore. So my love of food combined with food performance in sports and genuinely wanting to help people all came together.
I am a big proponent of all foods fit. Intense restriction can lead to binge eating, and I work with my clients to make it doable. For example, one of my favorite foods is ice cream. I don’t keep it in the house but am a fan of artisanal gourmet and homemade ice cream, so I manage my mindset and intake. It’s essential to make sustainable changes but not so restrictive. I firmly believe that healthy food can taste good too. Roasted cauliflower is my favorite.
In the fall of 2017, right after Irma, I competed in the Iron Man (swim/bike/run) alongside my husband, Mike, a pharmacist. Training for the race after Irma was a challenge and a lesson in being flexible with training and still being in grad school. I remember practicing swimming in the bay, keeping in the loop on water quality and an eye out for debris and crocodiles. My race day nutrition worked out perfectly. But it’s important to note you can train perfectly, but if you don’t have the proper nutrition during the race, you won’t perform.
COVID-19 changed the telehealth landscape, and I saw a need for remote calls and an interest in helping people virtually, so I could focus more on my practice. I use a HIPAA-compliant telehealth platform that is easy for people and secure. I also have an office in Key Largo for in-person meetings if preferred.
One of my main client focuses is runners and triathletes. I’m also active in the tri-athlete community. I work with my clients on calorie burn, protein, and hydration needs and tolerating what you consume. Pre-day, post-day, training and planning; it’s a lot.
Another side of my private practice is that I am also a certified diabetes care and education specialist since 2016.
3 TIPS FOR THE NEW YEAR
- Look for lifestyle behavior changes and changes you can sustain. We are looking for gradual weight loss versus extreme weight loss, i.e., fad diets. It’s not realistic and not the fat loss; it ends up being muscle mass and water weight. Slower weight loss is the fat mass lost for the most part. It may be 1-2 pounds a week, depending on your body, what changes you make, and the exercise component.
- Start a physical activity regimen. 30 minutes for five days a week is the physical activity guideline, but it depends on what you can do. Start with a 10- to 15-minute walk in the morning or evening.
- Understand the importance of sleep habits. Eight hours is recommended but not always possible. When we are sleep-deprived, our bodies are under more stress, increasing our hunger, naturally lending to overeating or grabbing something sweet, which may not be in line with your nutritional goals. Also, when you sleep well, you are more likely to exercise.
I just rolled out two new exciting services. One is a 45-minute walk and talk where I meet clients at Key Largo Park or Founders Park, and we essentially walk and talk about nutrition and habits. The other new service is a one-hour grocery store tour which I can do with a small group (5 clients max.) or individually. Both are fun ways to get hands-on information about nutrition that can help you get results fast.Follow The Keys to Nutrition LLC on Instagram and Facebook, where Dorchak regularly shares nutrition tips and lifestyle posts. They accept Medicare for diabetes and FSA or HSA accounts. Initial consultation or multi-consultation packages are available. www.thekeystonutrition.com.
