Goodbye Paleo! Until We Meet Again...

by Laura Burton

It’s been 13 days since the 30-day Paleo experiment. If you haven’t read my first post, you can read it here. Let me catch you up on the past 23 days.

The last 10 days of the Paleo plan were overall a little easier than the first 20. I had gotten in the groove of meal planning and snack-packing, and I was becoming accustomed to saying a simple ‘no’ to my cravings (which were becoming less frequent, by the way).  It’s funny - my mind actually felt a great deal clearer since I wasn’t spending mental energy combating the grasp of cravings against good sense, or bargaining with myself for little everyday treats. Certain foods were off-limits, and that was that. As restrictive as that sounds, it was surprisingly freeing.  

But let’s get to Day 30 – the eve of the eagerly anticipated ‘eat what you want’ day (which felt strangely similar to Christmas Eve, if that gives you any idea how excited I was). I spent the majority of this day contemplating what foods would be really worth indulging in the next day. I woke on Day 31 with an extra pep in my step – cereal! I fixed my bowl of Fiber One mixed with Cinnamon Life and frozen blueberries and prepared myself for an awesome experience. But to my surprise, the cereal was just okay. As I started packing that day’s snacks and lunch I instinctively went for the almonds, the chicken breast with tomatoes and slaw, and strawberries – all Paleo foods. “Are you kidding me?!” I thought. “I can eat anything I want today but my body is actually craving lean protein, vegetables, and fruits? This is nothing short of a miracle.”

Since then, I’ve had my share of sweets, margaritas, and bread. And don’t get me wrong – I’ve enjoyed them. But I feel less-connected to those foods. I have found a satisfying balance between the strict rules of Paleo and the freedom to eat what I want. I have incorporated low-fat dairy, peanut butter, and beans back into my regular diet. I eat probably 2-3 servings of whole grains a day, which seems like a good balance for me. Diet drinks are back in the game, and they’re not going anywhere any time soon! For the most part, I'm eating the foods that make my body feel good and function better.

The post-Paleo me is more comfortable with hunger (not stomach caving in, give me food or I might get violent hunger – because there is nothing comfortable about that, and I try to avoid this intense hunger at all costs). I plan my meals and snacks in 3-hour increments, and usually I get a nudge of hunger about 2 hours after I eat. Previously, and especially if I was stressed, I would almost panic, thinking “What can I snack on until I can get to my lunch in an hour?” or “What can I munch on while I’m cooking dinner?” Since I didn’t have a whole lot of options for extra snacks on the Paleo plan, it trained me to sit in my hunger until my planned meal or snack time rolled around. It taught me to feel and appreciate hunger – not hate it. 

To sum it up, I’m thankful for the experience, and yes, I would do it again! I think it’s healthy to challenge ourselves every now and then; we need reminders that we can still be very much in control of our health. But let’s not make this out to be bigger than what it was: simply a series of small, consistent, smart decisions. That’s the key to good health – Paleo or not. 

Moving Marbles and Realizing Success

Everyday we're bombarded with so many stories about the hopeless nature of our unhealthy lifestyles. This is usually compounded by the stories that remind us of how difficult it can be to shed the pounds once you've gained the weight.

However, for me, I'm also reminded each day that success is easily realized and comes in all different flavors.

For example, I had a patient tell me about the thrill she had from being able to give blood for the first time because her blood pressure is now adequately controlled as a result of losing weight and living a healthier lifestyle.

One of our patients described the thrill of not having to use extra insulin throughout the day to cover her previously out of control blood sugars. Several others this week have talked about not having to take any medications for diabetes at all!

For those who have dealt with the limitations that being overweight can place on you, being able to do things like cross your legs or sit in an airline seat comfortably (all things we can take for granted) are major accomplishments that deserve celebration.

I was inspired yesterday when one of our patients told me how she marked her progress and celebrated each weekly victory. She used a jar of marbles to symbolize her extra weight that she wanted to lose, and each week as she lost weight, she moved those marbles to another jar to mark the accomplishment. All at once, she reminded herself of how far she had come and where she didn't want to return.

What marbles have you moved this week?

Goodbye Processed, Hello Paleo!

by Laura Burton

Well, I decided to give it a go. After several weekends of weddings, new cities, and social events, each boasting an array of culinary treats (that this foodie gladly took advantage of), I could tell my body was seeking a respite from some of the processed, high-sugar foods I had been so graciously feeding it.

I stumbled across a blog where the author announced she was starting “Whole30” that day. I was curious, so I looked into it. Whole30 is pretty much a 30-day “Paleo Diet.” This plan requires that you eliminate certain food groups that could be having a negative impact on your health and fitness. What’s allowed? Meat, seafood, eggs, vegetables, fruit, and good fats from fruits, oils, nuts and seeds. What’s NOT allowed? Added sugar, artificial sugar, alcohol, grains, legumes, dairy, carrageenan, MSG, sulfites, and white potatoes. Oh, and no paleo-fying dessert or junk food choices, which means no paleo pancakes…(sigh). The idea is to focus on making good food choices for 30 days with the purpose of feeling and performing better. The dietitian in me was intrigued! The food lover in me was terrified.

Today is Day 20. 

My body began to feel differently from day 1. The first few days I had a mild headache, which I attributed to my body mourning the absence of its regular pick-me-up: sugar.  I immediately felt that my energy level was not only higher, but more consistent throughout the day. No more ups and downs based on my blood sugar. I began sleeping better and feeling more hydrated within days. To my excitement, my stomach felt more full after eating since my intake mainly consisted of high-volume foods: fruits and vegetables. Pleasantly surprised, I forged on with a sense of confidence that I might actually be able to do this!  

Mentally, I realized that this would be no easy feat. First, I longed for those foods I couldn’t have – and not just sugary treats. I remember at one point standing in front of my pantry, staring at the Fiber One box (Fiber One of all things!) nearly in tears as I realized I would spend the next twenty-something days eating eggs and fruit for breakfast.  [Confession: I might have an unhealthy attachment to cereals of all kind.] Second, I quickly learned that planning ahead was essential. I had to thoughtfully plan every meal and every snack to be sure I was getting the nutrients and energy I needed. 

It quickly became evident that my thought processes regarding food were really changing. I became more aware of impulses to eat throughout the day, and rather than feeding my ‘cravings,’ I analyzed them. I was becoming a more mindful eater! I noticed that the complete removal of large food groups really works to my advantage since it eliminates the option of coming up with creative excuses to eat this or that, thus making food choices easier and helping me achieve compliance. Furthermore, the paleo diet got me out of my food comfort zone and forced me to experiment with different foods that I have come to love. Spaghetti squash has surprised me – I feel like I am enjoying a big bowl of pasta! Crunchy carrot chips with “Wholly Guacamole” is my new snack of choice. The other day I tried my hand at homemade slaw made with beautiful red cabbage, julienned carrots, cilantro, and a delicious, simple dressing of canola oil and lime juice. I have actually started to enjoy the process of preparing my foods because there is such purpose behind it. Sure, it takes more time. But I'm doing something good for myself.

From a dietitian’s standpoint, I have some reservations about the paleo diet. Vegetable protein sources like soy and legumes, which are off-limits on the paleo diet, are a heart-healthy way to get protein. In addition, whole grains can be a very beneficial part of a healthy diet when eaten in moderation. I question how realistic and healthful this type of plan would be long-term. But I can say with confidence that the past 20 days have shaped my relationship with food for the better, and that this experience will foster a more thoughtful approach to feeding my body for years to come.

I'll check back in in another 20 days to let you know how things are going post-Paleo...

Lights, Camera, Action

When most people begin thinking about changing their response to stress, they often start in the middle by trying to change the behavior. You actually need to start at the beginning by managing the trigger or cue.

Cues are the initial event that set into motion a series of behaviors that lead to some type of reward. That reward can be pleasurable or avoidance of some type of threat. But, without the cue to initiate the process, you can't get to the reward.

One of the biggest misperceptions about cues is that they can't be managed. It is true that you can't control a number of things that can be cues for habits you'd like to change; however, you do have a lot of control over things that influence your perception of that cue. For example, seeing the commercial for the latest fast food concoction when you're very hungry can prompt you to decide that is a decent choice for all types of reasons that you can seem to easily justify at the time. When you are not mentally and physically at your best, you can be much more susceptible to cues that prompt you to engage in behaviors that have short-term benefits but long-term negative consequences. Poor sleep, a lack of physical fitness, and irregular eating patterns set you up to be emotionally vulnerable to engage in poor habits, especially in stressful settings.

The other big thing that people don't understand about cues is that they can often be imperceptible. When this happens, we tend to chalk it up to a "craving." I have yet to come across a medical reason why your body needs to crave chocolate or crunchy snacks. We often just don't see how we are being prompted to indulge. For example, it's no accident that about 3 pm every afternoon, you start to have a hankering for some chocolate. It just happens to be around the time you've got to pass by the office that has candy on the desk to complete some routine task. While you just chalk it up to a routine craving for chocolate, it doesn't seem to happen on the weekend when you're at home or when you're traveling during the week. The jar of candy is always there...it's practically part of the landscape. However, it doesn't jump out at you or call your name (at least not literally), so you don't think much of it. But every time you pass by there at 3 pm, it sets up the cue followed by the routine (eating the candy).

Think about the cues that you deal with on a regular basis. Can you be better prepared to handle them this week? Are there cues that you didn't quite know were there? Once you're aware of those cues, how can you handle them differently?

Your Stress Response

Stress is the cue that causes you to have a predictable response. Do you know what your response is to stress? For a lot of us, it involves eating. You can alter that response if you begin to understand the cue and the reward.

Humans do things for one of two primary reasons: to avoid a threat or to get some benefit. I know it sounds primitive or even crass to think that all of your actions are dictated by these two basic emotions--fear and pleasure. But trust me, it's basic nature and allows us to survive and thrive. When something happens in our environment (at work, home, school, etc), we take in that information and process whether our response needs to be defensive to protect ourselves from a perceived threat or to react in a way that allows us to take advantage of a potential benefit.

Stress is a perceived threat for us. Overtime, we develop ways of coping with that stress. Some of these ways can be really healthy ways of decreasing the threat we feel-- taking a walk or doing some other type of exercise, meditation, engaging in a hobby, or doing something that allows you to escape for a while. Other times, we do things that are not always in our best long-term interest but nonetheless, help us feel safer or provide a sense of pleasure if only for a brief moment. Stress eating falls into this category. As we learn to associate a sense of pleasure with the foods we consume during stressful periods, it becomes a type of reward that reinforces the behavior. So at the end of a long day at work that was really taxing, you decide that you deserve to have that extra serving of food or that second glass of wine as a reward for dealing with your crazy boss. When this becomes a habit, meaning that it begins to happen almost involuntarily, then it becomes a real problem. How do you know it's a habit? When you find yourself finishing the bag of chips and you don't remember what was happening while you chomped away, that's what I mean by almost involuntary. Your brain is working on autopilot and going into "Soothe Me" mode. You've come to learn that salty, crunchy things take your mind off of your troubles for a while and magically make you feel better. So instinctively, when you feel bad, you start to crave these things and find yourself foraging for chips.

Next week, we'll get into that instinctive response and see if we can retrain our brains.

Beating the Stress Cookie Monster

Remember Cookie Monster from Sesame Street? Do you ever feel like attacking some chocolate chip cookies with the tenacity that he does? Most of us have probably felt that way on a very stressful day-- just let me at 'em! Last week, I blogged about how stress leads to weight gain. Now, we'll take a look at how to handle that stress differently.

The first key is hidden in the last sentence of the previous paragraph. It's the recognition that you will have to deal with the stress. It's an active proposition; stress can't handle you-- you have to handle stress. For some of us, we feel utterly helpless, and the stress of life can be as terrible as the poor cookies must feel as the Cookie Monster is ripping through the package. This feeling of helplessness causes us to hope for some period where our lives will be stress-free and go according to our perfect plan, but generally speaking, this never happens. Stress can ebb and flow, but it seems to always be there. Understanding that you can deal with it effectively is the first step to being effective in dealing with stress. As many others have said in the past, if you don't think you can, you probably won't.

The other equally critical component that people fail to consider in dealing with stress is the perception of stress. Do you realize that you actually create stress for yourself! Things happen to you all the time...what you do with that information and how you process those events leads to the feeling of stress and thus your emotional, physical, and behavioral response.

There is no denying that your perception is your reality, so you should work on shaping your perception so that your reality results in less stress in your life. It's really the classic glass half full or half empty issue. Some of us look at the upside of everything while others of us look at the downside. If you feel stressed and out of control, take a minute to see how you interpret the things that are happening around you. Contemplate the things that you can control and for those things that you can't control, let them go. When everything in your world seems out of control, food is one of those things that you can exert some control over. So you decide to "reward" yourself by making the choice that you want no matter what anyone says. You have the power to do that with so many other areas of your life! Why exert that control to only hurt yourself more? Don't be afraid to exert that power to do something good for yourself.  You'll find that the Cookie Monster can be tamed, and that he likes other things besides cookies.

In your journal this week, identify things that caused you to feel stressed. Try to figure out why you perceived it as stressful, how much control you had in that situation, and what types of choices you made as a result of the control you had. I'll be interested to hear what you find.

Running from Tigers and Bears

At least 75% of our patients identify stress as a major factor in causing weight gain for them. Dealing with stress effectively can make a huge difference in your ability to manage your eating behaviors and your weight. A lot of the solution boils down to being able to self-soothe without food.

Why does stress lead to weight gain? The basic explanation is that we are hard-wired to respond to stressful situations in a way that makes us ready to defend our lives. Back in the day, our stressors were things like tigers and bears. Nowadays, our stressors are unreasonable bosses and crazy family members. While we don’t have to outrun them or get into physical fights (or least we try not to), our bodies still respond in a way that makes us feel like we need to be prepared for that possibility. To be prepared, our bodies get signals from hormones and chemicals that we synthesize to fuel up for the impending danger. However, we our access to food is ever-present and much more calorically dense than when we were running from tigers and bears. So instead of foraging for nuts and berries, we forage at the vending machine, choosing the 650 calorie honey bun and the 200 calorie soda to get through the afternoon.

Another part of the explanation of how stress leads to weight gain is the behavioral reinforcement to which we unknowingly fall a victim.  Remember when you had a bad day at school and your mother offered you a piece of cake to “make it all better”? That type of experience conditioned you to associate feelings of comfort and solace with cake. The cake didn’t necessarily have anything in it that was a mood altering substance—I don’t think she would have slipped you some Prozac; however, your mother’s comfort and concern for you were linked to the cake. We have the ability to associate memories and emotions with inanimate objects like food. This is especially true for food because the sight, smell, and taste can be an incredibly powerful stimulus.  So now as an adult 40 years later, you’re still looking for a piece of cake when you get home from a tough day at work or after arguing with your significant other.

So if we know all of this, why can’t we simply change how we respond to stress and stop eating? This is a central question to why obesity is so challenging to treat effectively. Food is powerfully consistent in its effects on your brain. Part of this is due to the fact that a lot of our manufactured food is designed to be exactly the same bite after bite. So you know that the last bag of candy you ate is going to taste just like the next one. Even though you intellectually understand that you shouldn’t go for the chocolate just because you are upset, you still do it because you can count on it making you feel a certain way, even if only temporarily. Until you can identify something that helps you soothe yourself and relieve stress as reliably and immediately as food, it’s hard to beat the feeling you get from that food.

All hope is not forsaken though…