Christel is a blogger, personal trainer, diabetes advocate, fitness bikini champion, and fitness personality. She has been living with type 1 diabetes since 1997, and lives by the motto “there’s nothing you can’t do with diabetes – if you have the right care, technology, and mindset.” Christel writes TheFitBlog.com together with her husband.
In this interview, Christel talks about the life, discipline and nutrition of a fitness competitor…who just happens to also have a major chronic illness that offers no day’s off.
Interview with Christel Oerum:
Fitness Model & Bikini Competitor
Can you tell us about your diagnosis and diabetes management?
Christel: So here goes: I was diagnosed with Type 1 Diabetes in 1997 when I was 19 years old. I was prescribed multiple daily injections (MDI), and that continues to be my choice of treatment. I know there are other options out there, but MDI really works well for me.
I did add a CGM to my diabetes management toolbox about 4 years ago and have been very happy with it. In the beginning, I wore it religiously every day but now I primarily use it as a diagnostics tool for shorter periods of time if I’m making significant changes to my daily routines.
I’m self-managed in the sense that I vary my dosage from day to day (both bolus and basal) depending on my diet and activity level, but I meet up with my endo every 3-4 months to get my A1C and just check in. You can read more about my diabetes story and how I manage my diabetes here.
Could you share one or two “Day in the life” of what you eat?
Christel: I’m very much a creature of habit, so I usually stick with the same meal plan for a few weeks before I get deadly tired of it and change it all up.
I always eat a balanced diet of protein, carbs, and healthy fats designed to give my body the energy and nutrients it needs to get through intense workouts and stay healthy. I am definitely not afraid of carbs and I don’t think you should be either, as the right carbs at the right times are essential if you work out. You can read more about my thoughts on healthy carbohydrates in my article, “Why Diabetics Also Need Carbs.”
I’m currently six weeks out from my next fitness competition (I compete in the NPC bikini category) so I’m doing carb-cycling to lean our a little. This means that I will vary my carbohydrate intake throughout the week. I will eat a fairly low-carb diet most days but twice a week I add additional healthy carbs. The goal is to fuel tougher workouts with more carbohydrates and keep my metabolism runner in high gear.
No matter what my diet looks like, I always eat every 3 hours throughout the day.
A typical day’s diet for me right now as I prepare for a bikini competition looks like this:
Meal 1: Pancakes made of ¼ cup oats (½ cup on high-carb days) and ½ cup egg whites. 6 strawberries or ½ grapefruit. 1 tsp. coconut oil in my coffee.
Meal 2: 4 oz. white fish or chicken, 2 oz. cooked brown rice (3 oz. on high-carb days), 1 cup veggies (spinach, beans, asparagus, etc.)
Meal 3: Egg white omelet made of ½ cup egg whites, 1½ oz. sweet potato (4 oz. on high-carb days), ½ avocado, 2 cups veggies
Meal 4: (post workout): ¼ cup oats (only on high carb days), 1 small banana, 2/3 cup egg whites, 1 tsp flaxseed meal
Meal 5: 4 oz. ground turkey, 3 oz. cooked brown rice (only on high carb days), ½ avocado, 1 cup veggies
Meal 6: Egg white omelet made with 4 oz. egg whites and 1 cup veggies
I know you are probably reading this and thinking, “You’re crazy girl. No one can live like that” and you are right. I only eat that strict because I am in contest prep-mode.
When I’m not competing, my diet is a lot more fun and includes foods like Cottage Cheese Pancakes for breakfast, Salad Nicoise for lunch, and Stuffed Chicken Breast for dinner.
Looking back in time, to 10 years ago, how does what you eat today compare to back then?
Christel: Wow, I have done a complete overhaul of my diet in the last few years. I didn’t know much about nutrition back then and I wasn’t competing. Today I eat according to my fitness goals, so all of my meal are pretty much planned out for the week.
I eat a lot more lean protein (chicken, turkey, fish, etc.), low-glycemic carbs (oats, sweet potato, leafy veggies, etc.) and healthy fats (avocado, coconut oil, etc.). I also try to avoid processed food as much as possible.
By studying (and a lot of trial and error) I have learned how to develop my meal plans in a way that not only enables me to achieve my fitness goals but also makes my diabetes management much easier. I don’t shy away from carbs but primarily stick with low-glycemic carbs and I spread them out throughout the day. That means that I don’t have to bolus for any major blood sugar spikes and my sugars stay really stable throughout the day.
And again, look back in time to 10 years ago, how is your relationship with food and nutrition overall different today than back then?
Christel: I would say that it’s less stressful. What I mean is that I now have a better understanding of how food affects my blood sugars, mood, and physical appearance.
It’s easy to get frustrated with your diabetes management when you don’t understand the impact of the food that you chose to eat. I have spent a lot of time figuring out how I react to certain foods so I don’t have to guess as much anymore. I’ve pretty much figured out how to dose my insulin for most meals. I think having that knowledge gives me peace of mind, because I don’t have to worry about blood sugar crazy fluctuations on a daily basis.
Another aspect that is different is weight control. I, like most other women, would go through phases where I wanted to lean out for some reason or other. Like “yikes, is that summer sneaking up on me?” I now have the knowledge of how to do that successfully and healthily, without doing crash or starvation diets.
What were some of the biggest influences that led you to evolving your personal nutrition? What inspired you to learn more about nutrition?
Christel: I think my nutrition mindset changed after moving to Santa Monica, CA in 2010. I was immersed into this really strong fitness culture and I was exposed to the more muscular fitness look. It’s a very different look and approach than the skinny model ideal I was used to. and I was in awe from day 1. I absolutely fell in love with the fitness girl look and the lifestyle that comes with it. To build muscle, feel great, and gain a healthy physique, you have to eat enough calories and enough of the right foods. So I set out to discover what that kind of nutrition looked like.
What has been truly eye opening for me as well is how much of a positive impact it has had on my diabetes management. I have never been in as good control as I am now, by including good quality carbohydrates, leans protein and good fats in my diet. My A1C is 6.1 now, something I could only dream about 10 years ago.
A very common misconception many people I’ve worked with have about their diet is that they think it’ll change overnight, going from someone who eats junk to someone who eats “perfectly,”…what was the evolution of your nutrition like?
Christel: I wonder if “eating perfectly” is a new phenomenon or if I’ve just been blind to it in the past. It wasn’t until I submerged myself into the fitness industry that I learned of “Clean eating,” LCHF, Paleo, and all the other branded diets.
In my opinion, if you are not looking to get on stage in a bikini, there is really no reason why you have to 100% follow one specific diets guidelines. I’m actually a little saddened by how diets seems to have become religions where you aren’t allowed to deviate from the “perfect diet”.
I don’t follow any specific diet but try to listen to my body and eat according to my goals. I’m a huge foodie and will eat purely for pleasure once in a while, but not every day. And I’m not perfect either, I’ll have times where I overeat or eat outside what was planned and that’s ok. It’s just food and as long as you are happy, healthy, and don’t stress too much about what you eat, you will be ok.
And surely, no one is perfect all the time — another misconception and struggle many people have is that they feel like failures for not being perfect! How do create room for fun and flexibility in your nutrition?
Christel: When I’m in competition mode, meaning the last eight weeks before a show, there is no room for flexibility when it comes to my diet. But for the rest of the year, I definitely eat a lot of “fun” food.
I think it’s important to shift your mentality from “I can’t eat A,B,C” to “I choose not to eat A,B,C.”
Then it’s not about failure or success, it’s about daily choices. My approach, and the way I work with my online personal training clients, is that I incorporate treats in their meal plans. That way, they can go out for dinner or have an ice cream or whatever without feeling guilty about it. I also think that if you know how to cook, and have a god library of healthy recipes, you never need to feel like eating healthily isn’t fun. A snack like my Chocolate Banana Bread Mug Cake tastes like an indulgent cheat meal but has the macronutrients of a healthy fitness snack.
That being said, I agree that changing habits doesn’t happen overnight and can be a though journey. I suggest starting with the easy changes and then gradually incorporating more healthier choices. Maybe just start with bringing your lunch to work or school rather than ordering a sub. Start cooking at home and start tracking how much you eat. Find those 10 healthy recipes you really like and make them often. That way you’ll get closer to your goal, one step at a time
Any thoughts to share with people who are thinking…”I want to make fitness a priority in my life…but I don’t have time!”
Christel: My husband and I are both Danish and moved to the US in 2009. We both had very demanding corporate careers for many years, so I know how hard it can be to combine a healthy fitness lifestyle with a full-time job and family life. However, I achieved many of my fitness goals, including competing in a bikini fitness competition, before I left my job, so it definitely can be done.
Even if you don’t have time to work out more than 2-3 times per week, just eating right will get you a long way towards being healthy, looking good, and managing your diabetes. It’s all about having the right knowledge and tools.
If you ever need help with your workouts, diet, or diabetes management, contact me (Christel@thefitblog.com). I work with online personal training clients from all over the world and would love to help you reach your fitness goals!
Thank you, Christel! And GOOD LUCK at your upcoming competition!