Turn Off the Food Faucet!: Weight Loss & Five Simple Steps

We hear expressions like this one almost daily: “Stuck in a hole? Then stop digging!” You would think it’s common sense, but sometimes we get so caught up in what’s going on in front of our faces that we miss what’s really behind the problem. Elizabeth Benton (Primal Potential) has an analogy I really like: you’re in a boat with a hole in the bottom so you start bailing out water as fast as you can, but bailing doesn’t fix the problem. You have to fix that hole to fix your problem!

Of course a hole in the bottom of your rowboat is pretty noticeable but when it comes to weight loss, figuring out why you are not losing weight, or gaining- even worse- can be more of a problem! There are millions of books, infomercials, websites, podcasts, pdfs and blogs about how to lose weight because finding the problem is so damned hard. Solving the weight loss problem a billion dollar industry and everyone wants a piece of that pie! (yeah, it’s a pun!)

It took me nearly 45 years to figure out a few simple truths that started my weight loss and have kept me from gaining it back. Whether they are the legitimate Answer to the Weight Loss Problem or not, they work and they aren’t rocket science (good thing ’cause I suck at math & physics!)  You don’t need to follow them in any order but when you do all five, in my experience, you lose weight and you don’t gain it back!

First Step: Eat whole foods.

This is pretty basic: whole foods tend to have more fiber and nutrients than processed foods, which are usually carb-rich and nutrient-poor. In short, whole foods, like eggs, raw fruits and veggies, cheeses and meats, fill you up faster and keep you filled up longer than processed foods. This is because they take longer to digest than processed foods. Also, foods like eggs and meat are mostly healthy fats and proteins. Your body has receptors which signal when you’ve eaten enough of these, so you get the “I’m full” feeling. With carbs, there are no receptors so we eat and eat and eat until stomach discomforts signals we’re full! That’s how we get full on a small steak but can binge a whole bag of potato chips!

 

Second Step: Only eat when you are hungry.

This should also be pretty basic, except we’ve been trained to eat according to a schedule! How many times have you seen kids who aren’t hungry out at a restaurant being told they “have to eat”? We also encourage our kids to eat everything on their plate too! Then the kids grow up and turn into us: eating according to a clock and eating everything (usually) on the plate! For some of us, we can’t really tell if we are actually hungry or if our stomach is expecting to be fed at a certain time each day! Believe it or not, if you think you are hungry and you wait about twenty minutes or so, you might be surprised to find that you really aren’t hungry anymore! Skipping a couple of meals or at least holding off on them will give you a pretty good sense of what real hunger feels like instead of ‘meal memory’!

The second part of this is to stop eating when before you feel full! By that time, you have likely eaten too much, so eat slowly and when you realize you are no longer hungry, stop eating.  Again, this is connected to the “clean your plate” mentality we learned as kids!

Third Step: No snacking.

Snacking is something most of us grew up with.  When I was a kid, we were always told that snacks ruin our dinner or if we had a snack, we wouldn’t be hungry at meal time. Then sometime in the 1970’s, some food manufacturer came up with the idea of “snack foods,” which has turned into an entire industry! We can buy “snack-sized” foods and “snack packs” at the store so we don’t have worry about fainting from hunger in the middle of the day.  In my opinion, snacking is why so many of us are overweight. We’ve been told that snacks are good for our metabolism and we should eat every two hours.  Both Dr. Nowzaradan (My 600 lb Life, TLC) and Dr. Jason Fung (The Obesity Code; The Diabetes Code) emphatically state that there is no such thing as a healthy snack! Why? Hyperinsulinemia (too much insulin) is why we gain weight: it’s a storage hormone. It’s what takes glucose out of the blood into the cells where it gets turned into FAT! All foods, not just carbs, trigger insulin, so that healthy snack of cheese or an apple or carrot sticks still triggers insulin. We burn fat when there is no insulin in our blood but if we are eating every two hours, when does that happen? Ummm… never? Bingo! Listen to grandma: no snacking!

Fourth Step: Pause before eating.

This step and the next seem like they don’t have much to do with weight loss, but these two steps really do help.  Remember the last time you had a craving or when you got really anxious about something going on and felt that urge to grab anything to eat? This is when that pause gets between you and the bag of Oreos! It is kind of an offshoot of Step Two: checking to see if you are really hungry.  Odds are that you aren’t really hungry: you either saw/ smelled/ or heard of something you really wanted or you are trying to distract yourself from your problem by eating something. I know whenever I get anxious, it’s my first reaction! Pausing before you reach for the chocolate or starting prowling through the fridge lets you redirect that urge. It gives you time to realize that you really don’t want the chips, you just want to feel better or that the only reason you want to eat is that you can smell the garlic bread someone had for lunch! It gives you time to take control away from the craving and the emotional eating. Take a walk; meditate; turn on some music: they can all help and they don’t involve eating!

Fifth Step: Rest and relaxation.

We’ve all been told that stress and lack of sleep don’t help with weight loss, and a lot of us just roll our eyes and flip the page.  Going back to the flooding rowboat analogy, imagine that hole in your boat is stuck somewhere you can’t see it. You know that water is coming in but you don’t know where it’s coming from so you can’t fix it. Stress and lack of sleep take their toll on your body. Your body releases cortisol (the stress hormone) which triggers your body to release glucose for quick energy, which means- you guessed it! Insulin! Because most of our stress (including the sleep deprivation) is chronic and not associated with physical activity anymore (like running away from a bear), that means our body is always triggering cortisol, glucose and insulin! Your stress is that hidden hole in your boat that keeps letting water flood in! Learning to relax such as meditating, taking a walk, listening to music, playing with kids or pets, reading or hey, here’s an idea- taking a NAP: all of these can help with stress and getting your body to calm down some. You will be surprised at how much better you’ll feel physically and mentally! Even better, you’ll lose some weight!

 

 

Whole Foods are Habit Forming!: Weight Loss & Giving Up the Junk

We’ve all heard that junk food- and especially sugar- are addictive. To some extent that is true, but it’s true because we made it true! We’ve gotten accustomed to eating sugary junk food so that’s what our palates and subconscious have come to expect.  We are all familiar with Pavlov’s dog, only in our case we are the dog and sugar is the bell!

Anyone who has tried to make a New Year’s Resolution or build a new habit knows that it all comes down to repetition. You do it over and over and over again until it becomes lodged in our brains and we can do it without effort or even thinking about it.  It happened to me yesterday: I was leaving the office and as I got in my car, I reminded myself I had to pick up my dry cleaning and it had to be picked up that day. I put the claim ticket on my console, pulled out of the parking lot and got in the wrong lane out of habit! The dry cleaning was on the north and home was on the south so of course, like I do 95% of the time, I got in the south bound lane, after telling myself not to do it! What can I say? Habit won!

This same kind of repetition is how we end up craving sugar and junk food: we eat it over and over again! We aren’t born addicted to Hostess cupcakes and Lays potato chips, but because they end up in our mouths so often, we start to expect and then crave them. We don’t even taste them anymore: it’s just the sugar and carbs we are expecting!  Compared to sugar-rich snacks, foods like broccoli and spinach seem to come up short, but the same principles apply: if you eat them enough, eventually your palate and your subconscious will start to expect them!

It seems silly but it’s true.  A couple of years ago, I was out with friends celebrating a birthday and the guest of honor had chosen a pizza place.  There were lots of appetizers on the table like fried cheese and beer battered shrimp.  I had chosen an antipasto salad for my entree and after politely declining all the appetizers, when my entree arrived, I actually said “yay, salad!” out loud and I meant it when I said it. It still surprises me, because while I don’t hate veggies or salad, I didn’t realize until I saw it how much I was looking forward to the salad! I’d taught myself that salad was delicious.

Something similar happened just last week at the grocery store: I wanted Brussels sprouts for dinner.  I had salad greens in the fridge but on the way home, I started wanting (dare I say “craving”?) Brussels sprouts and I was so disappointed that the store was out of the fresh ones that I like! When I was a kid, you’d have to pay me to eat them, and now I was craving the dang things!

It’s all about repetition: we want the foods we are used to eating.  Our brains and our palates expect them on a regular basis. Dinner for me is usually salad, veggies or both along with some kind of meat: chicken, beef, lamb or pork.  When I get hungry, this is what my palate and my brain start looking for! Without thinking about it, I end up in the produce section of the stores looking at the lettuces: “baby spinach mix? butter lettuce?” Some times I mix it up with other produce like tomatoes, mushrooms, etc., but dinner for me usually begins with a big pile of green leaves!

Compared to what I used to eat regularly, salad can seem pretty blah. This is one of the biggest complaints when it comes to eating whole natural foods: “they don’t taste great.” Actually, it’s not that baby spinach, broccoli and Brussels sprouts don’t taste good: it’s that you aren’t used to eating them! Once you get used to eating whole foods, you develop a taste for them the way you developed a taste for those boxes of cupcakes and bags of potato chips.

Example: remember the first time you tasted beer? I am pretty sure you made a face! That first sip of beer is universally awful but as an adult, you certainly don’t think it tastes horrible.  You probably have your favorite brands and brews, but that first time? Ugh! So how did you get used to the taste of beer? By drinking it over and over, of course! (In high school, one of my sister’s friends got busted by her dad when he let her taste his beer and the fact that she didn’t make that face told him this wasn’t her first beer!)

The same thing happens in reverse: when you stop eating the junk food and sugar, it stops tasting good. You lose your taste for them. I used to eat a lot of fast food on a regular basis. I was seriously on a first name basis with the Jack in the Box drive-thru guy (his name was Dennis.) Once I stopped eating it for a few months, I decided to ‘treat’ myself to the same dinner I’d had several times a week for months. Same meal; same drive-thru, but what a difference! It certainly didn’t taste delicious and in truth it just tasted really weird to me! It wasn’t the food that changed: it was me!

It wasn’t just my palate that changed either. Not only did the fast food not taste good to me: it made me feel bad. It’s cliche to say ‘you are what you eat,’ but we all know how true that is. Changing what I ate not only changed my taste buds: it changed how I felt and how I looked. Not only did I lose 40 lbs by just giving up junk food, my skin looked better and I felt a whole lot better, emotionally and physically. It was a combination of not eating junk and eating more nutritious whole foods instead. Why eat the weird fast food that makes me feel like a blob when I can eat the fresh vegetables that make me feel good?

It is a lot like Pavlov’s dog: a learned response to stimulus. The sound of the bell is the sound of a treat! If we rang the bell and gave the dog something that tastes bad each time, he’s not going care how often you ring that bell! What you’ve got, he doesn’t want! Does all that junk food really taste good? Or are we just used to eating it?

Speed Up Your Health By Slowing Down: Weight Loss & Slow Food

Some of you might have heard about the “Slow Food Movement” in the restaurant industry (Slow Food).  Essentially, it’s about creating healthy nutritious food in a green sustainable community, which isn’t a bad idea.  There are a lot of reasons why slow food isn’t just good for the environment and local community but also good for you.

At the risk of sounding like your grandma, I am old enough to remember (barely!) when fast food was still something of a novelty. When I was a kid, the main street in my hometown had more drug stores, gift stores or Five-and Dimes than it did fast food chains and the fast food places it did have were local independents.  When the first McDonald’s opened in our town, it was kind of a big deal. Because fast food was still new, it wasn’t something we had every day or even on a regular basis.  Food made at home, from scratch, was more the norm.

It’s not just restaurants that have ‘fast food’ either. Processed foods were also something new back then and most of us thought of it as something good. We can make mashed potatoes in ten minutes instead of an hour. Macaroni and cheese takes fifteen minutes instead of all day.  Oatmeal and rice take no time at all now that we have microwaves! So now that fast food and processed food have been around ‘forever,’ how are those working out for us?  Ummmmmm…. let’s think about that!

For most of us, the best thing about processed food is that it saves us time. Growing up, I spent a lot of time in the kitchen. For holidays and family gatherings, I would spend most of the day in the kitchen with my grandma and my aunts.  That is where I learned to make all kinds of foods that I could probably get at a restaurant or in a grocery store now, but none of it would taste like what I made in that kitchen with my family. Not everything that came out of my grandma’s kitchen was completely homemade, but most of it started as a whole food.  Grandpa’s chile started with fresh jalapenos he cut up, garlic he peeled and mashed and pork steak he cut up himself.  The only can he opened was the tomato sauce.  All of those ingredients were sauteed and simmered for a couple of hours or so.  My grandma’s adobo recipe began with pork steak and chicken cut and boiled in vinegar and water with her blend of spices added.  After a couple of hours or so, it was served over rice that had been steaming on the stove next to it!

As a kid, most of the food we ate started out as whole potatoes, whole dried beans, whole chickens from the butcher and rice from bins at the grocery store.  Our salads were lettuce, radishes, tomatoes, carrots and cucumbers that we washed and sliced or shredded ourselves. Making dinner wasn’t ten or fifteen minutes of opening a plastic bag while something heats up in the microwave.  Preparing food took longer because it started out as close to whole as possible!

A few years ago I was watching one of those chef competition shows with Gordon Ramsay, something I normally don’t watch, but I was glad I saw this episode. There were about five or so contestants who all touted their cooking skills as ‘chef quality’ and this show was to weed out the pretenders. The first chore? Take this whole chicken and cut it into eight equal pieces.  I was unimpressed with the task until most of these wannabe chefs looked at the chicken and their eyes glazed over: they had no idea what to do! REALLY?!?!  I’ve been cutting my own chickens since I was about twelve and I am certainly no chef! Even at twelve, I could have done a better job than some of them did.

Another incident I recall had to do with potato salad.  At a luncheon, I was talking to the woman next to me about potato salad (it came out of a box!) and I mentioned that when I made it, I sometimes added tuna to make it more of a main dish. When she asked me about making it, she commented “isn’t it hard to take the skin off all those little pieces of potato?” I waited to see if she was joking (she wasn’t) so I told her gently “You peel the potatoes before you cut them up and boil them.”

As I mentioned above, I am definitely not a chef and until incidents like those above, I never really considered how far away we have grown from whole natural unprocessed foods. Yes, they can take longer to prepare but they also have more nutrition and less chemical additives and stabilizers. Most of us know this but what we might not realize is that processed foods are quicker because they are in a lot of ways “pre-cooked” and “pre-digested.” That box of potato flakes are potatoes which have been so highly processed they have virtually no fiber or vitamins or minerals. They have virtually no protein and no fiber, although they do have a little potassium (150 mg) and iron and even less vitamin C.  What else is in those ‘potato flakes?’ Sometimes it’s stuff we can’t pronounce, let alone spell! (Ingredients in Instant Potatoes)  I am sure that comes as no surprise to a lot of us: there are chemicals in our processed foods! Yes, let’s all roll our eyes at that one!

Think about it for a minute: we are eating food with less nutrition but with more chemicals. How much of what we are eating is actually food? And what do those chemicals do to our bodies? While listening to a couple of my favorite books for the second time (The Obesity Code by Dr. Jason Fung and Brainmaker by Dr. David Perlmutter), I was reminded of a few things. Margarine is only one molecule away from becoming plastic; transfats cannot be expelled from our bodies, and artificial sweeteners not only raise our insulin levels, they kill our gut bacteria. Humans invented most of these chemicals in the last century so they are absolutely foreign to our bodies. Our bodies have no idea how to process them or expel them, so some of them end up in our liver or fat permanently because these compounds are recognized as “food” (because they aren’t). There are a lot of chemicals in processed foods that were never intended to be “food,” such as the sawdust in your processed grated cheese.  The manufacturers put it in there to keep the cheese from clumping together but our digestive bacteria and our intestines don’t know what to do with it, so…. what happens to it? (Woody Cheese?)  FYI: it’s not just in Parmesan, either!

It’s not just about nutrition: processed food can get in the way of your weight loss. Remember I called it “pre-digested”? That’s because the manufacturers have already begun the digestion for you! That is why it takes less time to cook! Consider those mashed potatoes: when they are made from potato flakes, the potatoes have been cooked, dried out and then processed with chemicals so they won’t spoil on the shelves.  When you eat them, it takes no time at all to digest them because 90% of what your body would do to them has already been done to them! Mashed potatoes from whole potatoes have more vitamins and fiber because those parts haven’t been removed or broken down yet. A simpler example is broccoli: raw broccoli is a whole lot crunchier because the fiber isn’t broken down by the cooking process. It’s the same reason canned green beans are mushier than fresh or even thawed frozen green beans. The canning process requires cooking while freezing doesn’t.  This is why your nutritionist will tell you if you can’t get fresh fruits and vegetables, frozen is the next best thing.  On the can, the label usually reads “green beans, water, salt” while your bag of frozen beans reads “green beans.” The biggest difference is the fiber and nutrition which aren’t lost in the cooking.

Faster processed food means it’s digested faster, hits our blood stream faster and so we get hungry again faster.  Add to that there is less nutrition in what we are eating but more stuff that is making us fatter, such as the carbs, transfats and sugars. As someone who eats a Paleo diet, rice is one of those things I like to stay away from, but it’s not the natural rice that makes people fat.  Many cultures using rice as a traditional staple in their diets weren’t obese until their diet became more Westernized.  It’s not the steamed rice that makes them fat: it’s the processed Western diet that did that! Real whole food takes longer to prepare, has more nutrition and is something your body knows how to digest. It also takes longer to be absorbed so we tend to stay full longer. It just makes more sense! One of my friends jokingly calls the processed cheese food she buys “plastic cheese” because of the individual plastic wrapper on each slice. She doesn’t know how right she is!

 

 

 

 

 

Breaking the Code: Weight Loss & The Secret Formula

On the surface, this looks like another No Brainer: how do you lose weight? Eat less, move more! Duhhhh….. except anyone who’s tried that knows it doesn’t work for long. Besides not working, it’s hard and it’s miserable!

If you were to ask ten random people of random weight on the street “why do people gain weight?”, you would likely get a variety of answers such as eating too much, eating too much sugar, eating too much junk food, eating too much fat, eating too many carbs,  not enough cardio, not enough weight lifting, not enough vegetables, etc.  There are as many answers as there are people on the street to ask! Are all of them wrong? Some of them have to be right, …right?

Well, yes and no.  I’m not being a smart-ass here. Because there isn’t just one reason we gain weight! Think back to some of the excuses we’ve given about why we’ve put on “a few extra pounds,” such as too many Girl Scout cookies; it was the holidays; missed a few workouts; been out more with friends than normal; a lot of stress; bad sleeping/ late nights, etc.  While most of us know they are excuses, we usually feel there’s a germ of truth to them and we are right: those are all possible reasons why we’ve gained a few pounds, but they are all just as likely not to be the sole reason we’ve gained weight!

In reality, it tends to be a formula: we mix a few sleepless nights, with some extra work related stress, throw in some missed workouts, a few (boxes of) Girl Scout cookies and other sugary carbs and then mix in some extra snacks and ta-daa! We’ve gained some weight! Congratulations on winning the Chubby Award! Now: how do we get rid of it?

We get rid of it pretty much the same way we got it: we have to undo that formula! The problem is that we didn’t take notes when we were gaining weight because we weren’t really paying attention. (If we’d been paying more attention, we probably wouldn’t have gained the weight we did!) Essentially, we need to follow a basic formula for weight loss and tweak it to fit our individual metabolism, and that formula is most definitely NOT “Eat Less, Move More!”

Remember those excuses listed above: cookies, holidays, stress, sleepless nights, snacking? Those are all part of the reason we gained weight. We all know that sugar and refined carbs such as bread, pasta and cereals are all broken down into sugar by our digestive tract. As quick carbs, they boost our blood sugar and insulin and then they get stored as fat in the body.  We also know that stress boosts our cortisol levels which means there is more glucose in our blood stream and glucose means insulin again, so again being chronically stressed translates to “stored as fat” by our bodies. The busy holidays and sleepless or late nights translate to “stress” so again: “stored as fat!” Constant snacking? “Stored as fat!” In order to convince our bodies that it is okay to burn fat and lose weight, we need to do a few things consistently! 

The simple formula to lose weight? 1) Reduce stress; 2) Avoid processed foods; 3) Stop snacking; 4) Fast more often.  A couple bonus tips: 1) Add a little vinegar to your diet; and 2) Add more fiber. Before you start rolling your eyes about fasting, this is not my weight loss formula. This is from The Obesity Code by Dr. Jason Fung. Dr. Fung makes a few simple suggestions such as adding in more natural fats, more fiber, moderate protein consumption, managing stress and above all, avoid processed foods and constant snacking.

Geez, that almost sounds too simplistic! And a little nutty too! But before you cross off Dr. Fung as another kooky diet doctor, he’s arrived at this simple formula after years of working with diabetes patients.  Dr. Fung is a nephrologist, which means he’s a kidney doctor, and as anyone with diabetes can tell you, one of the biggest problems diabetics have is kidney failure. What’s the best way to stop kidney damage? Don’t get diabetes! What’s one way of not getting diabetes? Don’t get obese! After treating thousands of obese diabetics, he’s learned a few things about what makes people fat. His simple answer is insulin resistance (insulinemia). In short, chronically high insulin leads to insulin resistance which leads to weight gain. If you want to lose weight, you need to reduce your insulin resistance. Most of us jump right to cutting out refined carbs and sugars (which is a great idea) but we usually don’t think of the other two major culprits with insulin. It’s not just about keeping your blood sugar low: it’s about keeping your insulin levels low too.  We mistakenly believe that if our blood sugar is low, our insulin is too, and it’s not the case.

We all know the three macronutrients: carbohydrates, protein and fat.  Most of us have been taught to avoid fat at all costs, and many of us also avoid carbs too, so that means we go whole hog on the protein! What we don’t realize is that too much protein gets converted to glucose. Our bodies can store fat and carbs but they can’t store protein, so it gets converted to glucose and then it’s converted to fat! (Yes! That healthy protein ends up on our butt!) Protein also raises our insulin levels, though not as much as carbs, and fat has nearly no effect on our insulin at all.

Most of us also know that whole food carbs such as fruit and veggies have less of blood sugar spike than processed carbs like bread and sugar. Whole foods have a lot of fiber so they are absorbed more slowly and there is less of a spike. Also, all that fiber makes us full faster and we stay full longer. Ever know anyone to eat a whole pound of Brussels sprouts at one meal? Compare that with someone eating a whole box of cookies or an entire pint of ice cream. Fiber = full!

So we moderate the protein, cut back on the processed foods, add in some healthy fats (avocados have healthy fat plus plenty of fiber too!), manage our stress and we still don’t lose weight? That’s because most of us are still doing the number one behaviors that keeps our insulin levels high: we snack. How many of us have been told that ‘constant grazing’ will keep us thin? As Dr. Fung states, “if we were meant to graze, we’d be cows!” To be blunt: any food raises our insulin, and when we keep snacking all day long, our insulin never gets the chance to drop! Because it never goes down, our bodies become resistant to it, and the vicious cycle continues.

Here’s a simple example of what happens with insulin resistance. I live between two churches which both have schools, behind a hospital with a helipad and within two blocks of a fire station.  When I am home, I hear school bells, church bells, helicopters and sirens all day long. I have heard them so often that I don’t pay attention to them anymore. In fact, a few years ago, I took a trip with some friends and our motel room was literally across the street from a fire station (we could see it from the room’s door).  The morning after our first night, everyone was complaining about the constant sirens during the night- except me! Because I heard them all the time, my brain stopped noticing them! When our insulin is high all the time, it becomes the sirens which we eventually stop hearing, so we have to make them louder to get noticed. That means we secrete more and more insulin to be effective. The only way to get insulin low and keep it there (so we notice it) is to stop eating! It means no snacking! It also means skipping a few meals now and then.

It doesn’t mean we have to starve ourselves in order to lose weight, but it does mean we need to be sensible about how often we eat. Most of us have been told that we need to eat three meals and three snacks during the day. In fact, my favorite food journal comes with Breakfast, Lunch, and Dinner headings, along with Mid-Morning Snack, Mid-Day Snack and Evening Snack! Even if they are ‘healthy whole foods,’ I am sure Dr. Fung would agree with Dr. Nowzaradan’s emphatic proclamation “there is no such thing as a healthy snack!” (My 600 lb Life, TLC) Even a healthy snack keeps our insulin levels elevated, and the only way to lose weight is to lower our insulin and keep it low! Three meals a day are more than enough. It also won’t kill us to skip a meal or two, especially if we aren’t hungry! Dr. Fung makes a clear distinction between ‘starving’ our bodies with chronically reduced calorie intake vs. intermittent fasting, which is periods of low to no calories in-between periods of regular calorie intake.

This idea of not eating every two hours or so might seem kind of weird since a lot of us grew up being constantly fed. Skipping a couple meals or more probably seems crazier, but the simple truth is the more often we eat, the bigger we get. To drop those “few extra pounds,” we have to drop our insulin levels, and that means making some changes to what and when we eat. In his book, Dr. Fung offers some level-headed advice: “Listen to your grandma! ‘No snacking!'”

For a quick summary of Dr. Fung’s book, see Fast Life Hacks: The Obesity Code

 

 

 

 

Gaming the System? Weight Loss & Eating Like an Adult

When most people think of “gaming the system,” weight loss and dieting are usually not the first things that spring to mind– unless of course you are one of those ‘perennial dieters.’  Unfortunately, most of us (me included!) fall into this category: we are always trying to lose weight! And since we are always in a hurry to lose as much weight as we can as fast as possible, we’ve gotten pretty good at “gaming the weight loss system.”

Gaming the system means that we jump at the quick fix option instead of trying to make lasting changes.  Obviously we tend to see quick results with the quick fix, but we forget that ‘quick’ usually isn’t lasting, and let’s face it, while we want quick, lasting is what we are really after! No one likes losing those stubborn twenty pounds only to gain it back (and usually a couple more) and have to lose it all over again.

The problem is that ‘lasting’ takes too long and we get tired of waiting and frankly, tired of doing the work without seeing real results.  It doesn’t make us irresponsible or lazy or mean that we have no will power– it simply means that we’re human. Enter the quick fix with those quick results! But those quick fixes are usually something more drastic than the lasting change option, which is why we see those results so fast.

One of my mom’s famous quick fixes was meal replacement bars and shakes.  Instead of having breakfast and lunch, you have the shake/ bar and then a ‘healthy dinner.’  (Sound familiar, anyone?) We end up cutting out a lot of calories, so we lose weight fast, which makes us really happy for a while. Have you ever lasted on that program for more than a few weeks? I know I can barely manage one week because the shakes and bars taste so awful to me! We all know what happens as soon as you stop with the bars and shakes: Hello, weight gain!

The same thing happens with ‘diet food’ programs: once we stop eating the packaged low-cal meals, we begin to gain back whatever we lost while eating them. If all you want is to lose a few pounds so you look fabulous at the wedding or special event, that’s fine.  There’s an end date to the quick fix and if you gain it back, you are okay with that.  Seriously, though, there aren’t very many of us who are eating the bars, shakes and diet food just because we want a temporary weight loss! We’d rather lose weight permanently so we can look and feel great all the time.

When we opt for the long term lasting change method, the weight comes off slowly and steadily because we are learning as we go. We learn what healthy foods we enjoy and help us lose weight.  We learn how to eat when we’re hungry and how to stop when we’re no longer hungry. That may sound pretty simplistic, but think about it: ‘feeling full’ is not the same as ‘not being hungry!’ Most of us eat until we feel full, which usually means we’ve over-eaten, and many of us also sit down to eat without asking ourselves “am I even hungry?”

Making lasting changes means a lot of us have to change how we think about food and hunger, and that can feel pretty embarrassing to some of us.  Do we really need to learn how to monitor our hunger?  Do we really need to be told to stop eating when we’re not hungry anymore? For a lot of people, yes! Growing up, many of us were made to eat whatever our parents served us and if we didn’t eat “enough,” we were punished for it! I saw plenty of my cousins who had to force down food they didn’t want, either because they didn’t like it or weren’t hungry, just to make their parents happy.  This is what many of us were taught to do as children and many of us (like my cousins’ parents) grew up to force our own children to eat as well.  It was “meal time,” so we “have to eat!” The whole idea of not being hungry isn’t part of that equation, so is it any surprise that many of us sit down to eat at the appointed times and that we eat all or most of what is served to us?  This is what we were taught to do!

For me, this is a big part of what makes those quick fix meal and/ or meal replacement programs such a quagmire: we aren’t learning how to change our thinking about food, meals or hunger.  We are simply substituting one prescribed ‘meal’ for another! Instead of having a real food breakfast, we’re having a shake.  Instead of eating a real food lunch, we’re eating a bar.  Instead of eating a real food dinner, we’re microwaving a packaged meal.  No wonder many of us do so well on the meal replacement systems only to stumble when we try eating real food again: instead of learning what’s good for us and how much of it satisfies our hunger, we are eating what someone else decided was good for us, just like we did when we were kids! When we start eating real food again, we really are like little kids not knowing what to eat or how much of it. As parents, we know we don’t let the kids choose they want to eat all the time because we know it’ll be something like cereal three times a day or fast food for dinner each night.  We accept that children don’t know how to eat well-balanced meals but how many of those ‘kid meals’ sound like something we eat on a semi-regular basis? How many of us come home from work and rather than fix something nutritious, we settle for cereal eaten at the kitchen sink? Or we hit the drive thru for the third time because we’re late getting home again?

We know it’s not healthy for us and we tell ourselves that it’s not our “normal” way of eating, but at the same time, it’s our fall-back meal.  No time to heat something up? Cereal time! Or toaster pastries or granola bars etc.  The same thing happens when we come home late, or are too tired to cook or just don’t want what we’ve got at home: we get drive thru or take out or microwave a packaged meal. Is it any wonder that we have problems with our weight and our health when we eat like kids?

Changing how we think about eating isn’t fast and it takes a fair bit of practice but when we stop opting for the quick fix we end up making some real lasting progress with out health and our weight loss.  We only really win the game when we stop playing with our food!

Taking a Short Cut?: Weight Loss & Real Food

Weight loss is a very lucrative industry, especially in America.  As we become less and less mobile and food continues to be more and more easily obtainable, we keep getting more and more obese.  You would think food would become healthier, and in some cases, it has, but overall, the more food is processed, the more nutrition is lost.

In most cases, manufacturers enrich their finished products with vitamins, minerals and other essentials to make them healthier.  In some cases, it’s the result of a government campaign, as in breads, cereals and milk, which are routinely fortified. While these fortified products are better than the unfortified version, there are still questions about how healthy highly processed foods are for us.  Yes, they may have “all the required vitamins” to satisfy the recommended daily allowances, but what else is in there?

One of the commercials I’ve been seeing a lot is for a vegetable juice drink which compares itself to a banana.  The commercial asserts that the little can of juice drink has as much potassium as the banana, claiming “it’s a post work out snack you don’t have to peel.”  This statement makes me roll my eyes every time I hear it.  I am not claiming the commercial is lying about the potassium levels, but we’re comparing juice to a whole food. Something which is as highly processed as juice is likely not as nutrient dense as a whole food, especially when it comes to fiber.

It’s bad enough that nutrition and fiber are taken out of foods in processing: other things are added in to make them more shelf-stable, to preserve “freshness” and taste and to make them look prettier. That can of vegetable juice has less fiber, likely less nutrition from the vegetables themselves and way more sodium than the vegetables it was made from, since the vitamin C and betacarotene are added. However, it is much easier to carry around a little can of veggie juice than the actual vegetables!

That is the primary reason people choose processed foods over whole natural foods: convenience!  How many times have we bought fresh fruits and veggies only to have them spoil in our fridge? (Raising my hand here!) It happens more than I like with spinach, lettuce and cabbage.  It happens to me most often with milk, and in fact, it happened–again!-– last weekend! I love coffee but I only drink it with cream.  I also only drink coffee at home on the weekend (since that’s when I spend the most time there), so I went about making coffee only to realize right before I turned on the machine that the cream in the fridge had spoiled. No cream, no coffee! As I added it to the grocery list, I considered buying something shelf-stable that wouldn’t spoil for weeks so this wouldn’t keep happening to me.

How much easier it would be for me to have powdered cream sitting in my cupboard for me to use whenever I needed it!  I wouldn’t have to worry about spoilage and I could have coffee without first checking to make sure I have cream.  Wow, wouldn’t that be great! Except the list of ingredients on the powdered creamer reads like a chemistry experiment because it really is more chemicals than actual food! Does it taste good? Most definitely! I admit it: I love the stuff and used it for years for mainly because it’s convenient and good tasting.

Unfortunately, in addition to being shelf-stable and delicious, it also has so many things that I don’t like, such as preservatives, corn syrup solids and trans fat.  Yes, if you look on the labels of many of these, they say they are “free of trans fats.”  They are allowed to say that if the serving size is very small. Even though you are getting only a small amount of trans fats with each serving, let’s consider how much of that stuff you, or rather I, consume! I don’t put in one or two tablespoons (1 serving) mainly because I drink great big mugs of coffee and usually more than one daily.  So over the course of a weekend, I’m going to have probably six or eight tablespoons each day.  That’s a lot of “little amounts” which build up into a real number! (Seriously, I think all the trans fats & saccharin I’ve eaten over the years have become part of my DNA–ugh!)

Then there are all the extra calories that come with that shelf-stable powdered creamer! Once I reminded myself of why I stopped using that stuff, I ended up putting a small carton of half and half in my shopping cart.  I know what’s in that and most importantly, my body knows what’s in it too! This is the problem with chemical preservatives and additives: some of these things were invented in the last century and our organs don’t know what to do with these things, especially trans fats! As a result, these unstable compounds just get stored in our bodies. Some chemical compounds can really disrupt your gut bacteria, resulting in poor nutrient absorption or even a more serious disorder such Small Intestine Bacterial Overgrowth (SIBO).  Anyone who has had any kind of digestive disorder knows what kind of havoc they can wreak not only on your health but on your daily life. The last time I had a stomach bug was bad enough for me!

Not all processed foods are unhealthy but they should not be the majority of your meals. The best way to minimize your intake of trans fats, preservatives or other unhealthy chemicals is to eat as few processed foods as possible. I occasionally buy refrigerated or frozen foods out of the sheer convenience.  They are mostly fruit or vegetables and they tend to be minimally processed. Usually they are raw frozen foods and the ingredient labels read” sweet potatoes” or “green cabbage,” but I do buy the occasional frozen entree or other processed bagged item. However, these items are “occasional.”  The majority of what I eat doesn’t come in a bag or a can: it comes in butcher paper from the meat counter or in its own natural (and sometimes edible) wrapper.  There’s something to be said for the vitamins and nutrition in those natural vegetable wrappers: I can guarantee you they taste better than that juice can!

 

 

 

The Weight Loss Guarantee No One Talks About

When we see commercials for weight loss or fitness programs, they almost always have some kind of 30 day or six week guarantee.  You follow their program for the requisite number of days, and “if you don’t lose weight/ inches, we’ll refund your money!” Of course, there is always the caveat that “you WILL lose weight/ inches” because you’ll be following their program (yeahhhhh, riiiighht!) but no one ever guarantees that you’ll keep the weight off and won’t have to do this again.

There is one guaranteed method of losing weight and keeping it off, but no one likes to talk about it.  It’s not glamorous or ‘trending’ or novel.  It’s Consistency. We all know about it but we hate doing it, so most of us don’t!  We know we should eat more veggies and less processed/ packaged foods, but.…. We know we should avoid the sweets, the carbs, the treats that aren’t good for us, but……one won’t hurt, right??  We make exception after exception because it’s So & So’s birthday/ anniversary/ celebration etc.  Then it’s a holiday or another special occasion or a ‘special’ treat so we cram those treats down even though they’re # 10 or more on our list of ‘exceptions.’  Then we wonder how we got so far off-track or why we stopped making progress or how we managed to gain X amount of pounds when we haven’t eaten ‘that much!’  This is the first sign that we’ve become Inconsistent: we stop making progress, i.e. losing weight!

Then comes the second consequence of Inconsistency: “why is it so hard to resist temptation??” Because we have taught ourselves that we can eat whatever we want! Yes: we have taught ourselves this bad habit! It might be nice to blame all those people who had birthdays or brought cookies or shared candy or other treats but they didn’t make you eat them! Even if they pushed them at you with the “one won’t hurt” excuse, you were still free to say firmly but politely: “no thank you.” It also wouldn’t have been out of line to give the brief explanation: “they’re not good for me.”  But we didn’t say that, did we? We said “thanks!” and helped ourselves! ……And now here we are, our progress stalled or erased and we are once more struggling with cravings and temptations that we really want to give in to, when just a few months ago, we would hardly have noticed that the grocery store has that great bread from that restaurant chain or that the Peanut Butter M&M’s are on sale for Halloween.

This is where most people just tune out because no one wants to hear that it’s our own fault and that staying Consistent would have bypassed these issues entirely! We don’t want to be Consistent because it’s BORRR–INNNNGGG!! Eating nutritious healthy low calorie food every day is just so old and tired! I’m tired of eating healthy food that helps me lose weight! I want to eat all the cookies and bread and sugar that makes me feel like crap and makes me gain back all the weight! Of course, we don’t actually say that to ourselves but it’s still the truth.  We lie to ourselves by making the ‘celebration’ excuse or the ‘one won’t hurt’ excuse, but at the end of the day, the truth is that most of these treats that we want to eat don’t make us feel good, they get in the way of our reaching our goals, and they make it harder for us to resist temptation.  But they were yummy, right?

“Eh…they were okay….” This is also usually the truth.  Most of the time, these treats aren’t as good as we remember them being and even if they are good, they last only as long as it takes to eat them: about a minute or so.  Was that minute worth the cravings and sacrificing your progress?  Add all those minutes up and weigh them against feeling cruddy, gaining weight and fighting temptation: worth it? Yes or no?

I can only answer for myself: NO, they weren’t worth it.  Some were good (bread is nearly always yummy for me!) but at the same time, I know what happens to me when I eat bread: I retain water like a freakin’ sponge, my hunger shoots through the roof about an hour after eating it and the next day, my hands hurt.  Nothing like a pin-through-your-thumb-joint kind of pain to get your attention and remind you “Yep! You chose to eat that bread!” As much as I love bread, it’s not worth the ‘hangover’ I have to suffer through for the next couple of days or so until the grains and carbs get cleared from my body.

But is Consistency really boring?  Not unless we make it boring!  For most of us, there are a lot of foods on that healthy and nutritious list, but we either don’t want to make them or we just crave novelty. Right now, there are dozens of new books hitting the stores almost every day full of delicious, low calorie healthy recipes and, if you don’t want to buy a book, the same kinds of recipes are available for free on Instagram, Facebook, websites and blogs! All you have to do is Google!  You can eat something different that’s healthy, low calorie, low carb and unprocessed every day if you choose to do the work! (FYI: I Googled for you & there are links below!)

Myself, I choose not to do that much work with cooking! It’s too much of a hassle for me and I am seriously happy with much more simple recipes like “fried hamburger.”  I am also just as happy with steamed veggies, tossed salad and –whoa!– sweet potato fries! (Those last almost qualify as ‘a hassle’ for me!) But those are the kinds of foods I like to eat, and if I get bored, I can change it up by getting roasted chicken or simply switching to another protein that I enjoy such as pork, lamb or even an omelette.  The same is true with the vegetables: if I get bored with one, just switch to another! It sounds simple and it is! I don’t have to choose between Mexican or Chinese or Indian food in order to eat what I like, and even among those foods, there are still dishes I can enjoy that meet my guidelines.  Last week I met friends at a Mexican restaurant and had chicken caseras: grilled chicken on a bed of shredded cabbage and onions with guacamole, sour cream and pico de gallo– and it was really really good! Even more importantly, after enjoying something different and delicious, I didn’t feel cruddy afterwards!

Also as a bonus, how hard would it be for me to make something like that at home? It’s something even I could do: get a bag of shredded cabbage, chop an onion, chop up some rotisserie chicken breast and mix it up with some fresh pico, sour cream and guacamole! Yummy, healthy and– most shocking of all– it’s Consistent with my goals! I can eat something like this every week or every day and stay Consistent with my weight loss, health and nutrition goals! How boring is Consistency from this viewpoint?

What happens with most of us (me included) is we get stuck in a rut.  It’s easy to fill the fridge with rotisserie chicken and bagged veggies so we forget that there’s a whole array of foods and recipes that are available to us. In that situation, yes, Consistency is boring, but it doesn’t have to be! We don’t know what to look for or we get lazy and rather than try to find something new that stays within our eating guidelines, we go back to what we used to eat.  The problem is the way we used to eat is what caused us to gain weight and feel cruddy all the time.  We call it a treat or a special occasion but all we are treating ourselves to is failed goals, a blood sugar roller coaster, weight gain and added aches and pains.  Personally, I don’t think of any of those things as “treats!”

Food For Thought

Nom Nom Paleo

Paleo Leap

Primal Potential

Eating Clean

 

 

Convenience Foods: Weight Loss & Effortless Eating

One of my biggest problems continues to be weekends. When I am locked into my weekday work routine, it’s easier to stay on plan. Obviously, we have less variation in that work-a-day schedule so unless you have an office where people bring in treats or have catered conferences and luncheons, you only have what you have brought to eat into the office. Feeling hungry or want to snack? There are none because you didn’t bring any! Or, they are healthy snacks like nuts, string cheese or something else nutritious or low calorie.

Weekends, unscripted and constantly changing, are horrendous for me simply because there are too many opportunities for “unscheduled or improvised eating.”  If it’s a ‘Stay-At-Home’ weekend, it’s a little easier to stay closer to the target, but again the opportunities are still there to wander into the kitchen or to have seconds of lunch or dinner.  It’s not much different than the office: not a lot of snacky foods and the ones that are there are healthy or low cal, but too much of any food, healthy or not, isn’t good for you.  I try to keep easy to eat food like string cheese or nuts or beef sticks out of the house simply because they require no cooking or preparation.  When you feel the urge to eat our of boredom, the thought of getting out a pan to scramble some eggs or to put a chicken in the oven is too much of a hassle, not to mention the clean-up later! “I’m not that hungry!” But something ready to eat? Unwrap it, eat it and throw away the trash? Too much temptation there!

The same thing happens when you’re out running errands or shopping or just hanging out with friends: too much convenient ready to eat food! It’s easy to stop for lunch or a snack or even get a high calorie coffee drink and before you know it, you’ve consumed too much sugar, too much starch, too much fat or just too much! We tend not to pay attention to what we ate or even remember that we ate it because it was nearly effortless. We don’t have to deal with preparing it or cleaning up afterwards so our only real consideration is the cost in cash and calories, and we all know how easy it is to give in temptation or to make an excuse.  If we are out with friends, then it’s a ‘special occasion,’ or if we are running from one errand to another, we rationalize it because ‘I don’t have time to eat healthy.’ And let’s not forget the Impulse Buy: see it and throw it in your basket before you have time to think about it! Of course, once you get it home, well, ….I bought it so I might as well eat it….Really?

I remember one of Dr. Nowzaradan’s patients complaining that she wished “they’d close up all the bakeries” because they were her downfall. I can empathize because I am someone who looks at bread the way kids look at candy on Halloween. I can walk right past the chocolate, the chips and the soda without even noticing, but bread? That’s most often where I will linger, and the excuses start creeping into my thoughts: the dogs love bread too, so if I get this bag of rolls, I can give half of them to the dogs….. And they love warm cornbread too, so I can split this pan with them….. Yeeaahhhh, riiigghhhttt [insert eye roll here].  While the dogs may end up with part of whatever bread makes it into my home, the fact that I had half of it (or more) still isn’t a good thing!

Again, the problem goes back to how easy is it to eat? Bread is one of those foods that is right there ready to go! You can buy the kind you need to heat up or ready-to-bake and depending on how much ‘work’ that is for you, it’s still far less than making bread from scratch.  Even cornbread mixes, which usually only require you add two ingredients, are much easier than doing it all yourself.

While many health and weight loss gurus decry processed foods for their potentially unhealthy shelf-stable ingredients, in my opinion their biggest problem continues to be they are just too effortless! When we feel the urge to snack, we usually don’t choose these easy convenient foods because they are so wonderfully delicious– we choose them because we just have to open the package! They are as close to instant gratification as we can get with food!  While fast food, bakery and deli foods may have less of those unhealthy processed shelf-stable ingredients, they are just as problematic as the convenient packaged foods because all we have to do is hit the drive-thru or pop them into our basket. They are still as effortless as we can get.

Which is why the only “convenient  and effortless” foods at my house belong to the pets! It’s a ‘hassle’ to prepare food to eat.  It requires actual ‘work’ as in cooking or making a salad dressing.  Just last night I was grumbling to myself about having to cook: the only effortless food I regularly bring home is rotisserie chicken and I had finished the last of it the night before. Now, I had to get out the skillet and put the pork steaks on the stove…grumble grumble. Obviously, pork steaks aren’t a ‘snack food’ or ‘convenient,’ but that doesn’t mean we are doomed to go through the Food Preparation Production each night to keep from bingeing on hot dogs or refrigerator pasta.  When I do cook ‘real food,’ I usually cook the entire package, which means tonight all I have to do is reheat the leftovers.

Having leftovers is almost a forgotten practice. When people think of leftovers today, it’s usually leftover pizza, leftover fried chicken or maybe leftover Chinese.  Most of them are processed foods, as in there are three pieces of last night’s pizza or chicken in fridge. The hassle involved with cooking ‘real food’ each night is one of the reasons convenient effortless food has become so popular, but I also think it’s one of the reasons we’ve become so unhealthy in general.  Like me, we get home from work or errands and when we think about ‘what’s for dinner?’, you have the same response I did last night: “Crap! I have to cook!” So we get in the habit of keeping easy effortless food close at hand: we head home via Jack in the Box or we call in a To-Go order at the Chinese place, or we have something at home that goes right from the fridge/ freezer into the microwave! It’s easy to eat, takes little to no work and before we know it, we’ve eaten dinner so fast that by the time our stomach has noticed it’s full of food, we’ve moved on to dessert! How many of us have finished a pint of ice cream because we’re ‘hungry’ only to feel stuffed and bloated afterwards? (Raising my hand here!)

This is one of the other benefits of eating less convenient, not so effortless foods: it also takes time to eat them! Even the rotisserie chicken that makes a weekly appearance at my house has to be cut up and eaten off the bones rather than being boneless nuggets. Most convenient foods are highly processed so they are easy to eat (I think of them as ‘pre-digested’ since a lot of the work with chewing and metabolizing is already done in the processing.) How easy is it to eat a slice of pizza compared to cutting up a pork steak? Compare tossing french fries into your mouth with eating a salad full of raw veggies? Neither of them is a major production but those few extra minutes means your stomach has a little more time to notice it’s full of food before you start stuffing it with more!

Sticking with the less than convenient foods is a simple way of keeping your hand out of the cookie jar or bag of chips: when you have to make them yourself, it makes you ask yourself  “am I really that hungry?” Starting with real whole foods not only means you’re staying away from unstable fats and chemical preservatives, it also means that when you sit down to eat, you aren’t eating out of boredom or habit.  Another bonus I have noticed when something processed and effortless makes it into my kitchen is that the more you eat real whole foods, the more you taste the chemicals in those convenient foods.  They might be effortless to eat but they tend to taste like the plastic they were wrapped in too!

 

Yay, Whole Foods!: Supplements, Nutrition & Weight Loss

I’m a huge fan of whole foods and I don’t mean the supermarket chain.  (I’m not knocking them; I’ve shopped there before but there isn’t one in my town.) I’m talking about the real as-close-to-right-out-of-the-ground whole foods. Apparently, they are one of the hot trends right now in the food and nutrition arena. One of the other hot trends is biohacking.  Biohacking is a loose term for finding ways to get what you want from your body (or from something else organic) by using some kind of quick trick or other means.  One of the most well known biohackers is Dave Asprey, ‘inventor’ of Bulletproof coffee.  Essentially, Bulletproof coffee is a high energy drink you make yourself that keeps you full and can keep you in ketosis if that’s your thing.  (Ketosis can also be called another biohack by some people.) While I found a lot of descriptions and examples of biohacking, I didn’t really find anything that defines it.  The best example for me is what I used to do when I couldn’t get to sleep at night: I used a placebo of sorts. I’d take a couple of plain ibuprophen.  (Not the PM version because it didn’t exist then!) Generally, within twenty minutes of taking the generic Advil, even if I wasn’t in pain, I’d start to get sleepy and be out before I knew it.  It worked every time.

One of the drawbacks to biohacking is that sometimes people try it with nutrition, which usually comes out to taking handfuls of supplements, smoothies or protein shakes.  I have heard Dave Asprey on podcasts talking about taking about 20 or more supplements and while I don’t want to malign supplements or those that use them (I take a few myself!), I do want to point out that just because you take 2000 mg of Calcium every day, that doesn’t mean you have all your Calcium needs covered.  One important issue that gets marginalized– with both supplements and whole foods– is the subject of bioavailability.   Bioavailability is pretty much just what it sounds like: the nutrients in the supplement or food either is or isn’t available to be absorbed by your body.  This is important because if you’re eating bushels of spinach thinking you’re getting your iron RDA (Recommended Dietary Allowance), then you’re sadly mistaken. While the nutritional information label on that bag of spinach may say it’s loaded with iron, it’s not in a form your body can absorb!

Example: being a bit of a geek-groupie, I watch The Big Bang Theory and in one episode Penny was out shopping with Sheldon, who in typical Sheldon fashion, criticized her choices of vitamins and supplements.  He told her (paraphrasing here) that he could help her get her vitamins and minerals because what she had in her hands was “a recipe for expensive pee.” We think we’re getting enough vitamins and minerals and all that good nutritional stuff because we’re popping those supplements daily, but the fact of the matter is while we may be swallowing the pills, they may not be staying in our bodies!  Some nutrients need ‘helpers’ to be absorbed and others may just be plain unavailable! This is what Sheldon meant when he told Penny she was making ‘expensive pee.’ We can take all the supplements and protein shakes in the world and if the nutrients aren’t available, they just pass right through our bodies and do nothing for us but drain our wallets.

Supplement manufacturers usually take a big hit on this topic because while a protein powder label may say it had 25 mg of protein per scoop, what’s actually available to be absorbed is maybe half of that.  We need to check labels for the amount that’s bioavailable.  The protein is there: we just can’t use it. The same is true for supplements: just because it’s there on the label doesn’t mean we actually get the benefit.  Unfortunately people tend to think that whole foods have ‘solved’ this problem which isn’t the case, although they do have a slight advantage. Many whole foods- like spinach- have lots of nutrients, minerals and vitamins, but plants have defenses too, and a lot of their defenses rely on keeping their nutrition unavailable to those who eat them.  For example, while spinach, broccoli and other dark leafy greens have calcium, they also have oxalic acid which binds to the calcium so we can’t absorb it. So while we may eat  five cups of broccoli, we may only end up getting less than half the calcium we think we got.

The advantage to choosing to rely more on whole foods than supplements comes from tradition, in my opinion.  We tend to prepare a lot of foods in ways to make them more bioavailable.  Take creamed spinach: that oxalic acid doesn’t care if it binds to the calcium in the spinach or the calcium in the cream, so we’re getting more calcium in that creamed spinach than if we ate plain spinach.  There’s a similar benefit to eating the traditional beans & rice that come in many cultures: legumes and rice both contain incomplete proteins so if we ate them alone, we wouldn’t get any protein benefit, but by eating them together, we get the proteins.

Whole foods also have a slight advantage because of the ‘whole package’ deal.  For some foods, like white potatoes, there are a lot of vitamins in the skins but once those foods get processed (say into potato flakes), the skins are discarded and we don’t get those vitamins.  We’ve heard a lot of similar stories about other fruits and veggies: eat the whole fruit/ veg rather than just part of it (apple sauce or veggie juice). This also why people advocate eating the whole egg instead of just the whites where the protein is concentrated: the yolk has beneficial nutrition such as vitamins and omega-3 fatty acids.

There are a lot of diets that rely on nutrition bars and protein shakes to promote weight loss, but again bioavailability bites you in the butt! There might be 100% of all your RDA on those labels but how much remains in your body? How many times does someone you know who relies on those bars and shakes complain of being tired or not feeling great? Yes, they’re losing weight but is feeling cruddy a great trade off? Are they hungry a lot? I know I was when I was on those diets- tired and feeling really blah. Not the benefit I wanted with my weight loss!

I am not saying you should throw out your bottles of vitamins and supplements. I’ve got quite a collection of those myself but I don’t depend on those bottles to make sure I get all my vitamins and minerals. Remember the word ‘Supplement’ means to ‘add to’ something else. I try to get most of my vitamins, minerals and nutrition from whole natural foods and then use vitamins and supplements to make up any differences that might be lacking.  I’m sure my diet has some holes in it. No one’s is perfect, I’m sure! The point is that I feel better eating mostly whole foods and- not to brag- but a lot of people have been asking me what I use on my skin because it looks so much better.  Umm, nothing? No lotion, no cream- just soap and water! Unless broccoli, eggs, fish and butter lettuce count!

 

 

The WTH?!? Diet: Weight Loss & Listening to Your Body

I recently saw an ad on my local PBS station for a program about “what should I eat?” featuring a famous weight loss/ nutritionist doctor.  As much as I respect this doctor, I’m pretty sure this is a knee-jerk reaction to all the ‘healthy diet options’ spreading like wildfire all over the media.  Everywhere we turn we’re bombarded with ads for the ‘true weight loss diet’ and the ‘healthiest diet’ for athletes, people who want to lose weight and everyone else under the sun. And now, we’re getting slammed with the ‘DNA diet’ ads: “get your DNA tested and find out what diet works for you!”

I guess diets can’t get much more personalized than by testing your DNA, but at the same time, I wonder about the accuracy of those tests. I recently had mine tested (not for a diet plan but it was included in the package) and I was extremely unimpressed by the results.  According to the alleged experts, I should have lost weight (extremely slowly FYI) by eating a carb-heavy, low-fat, low-protein diet and while I apparently don’t drink as much coffee as the average person, “more coffee consumption might help [me] lose weight.”  Since the carb-heavy, low-fat, low-protein diet is what caused me to gain about 150 lbs through my 30’s & 40’s, I pretty much concluded their ‘analysis’ is garbage, especially since they concluded that based on a couple of genes, I’m supposedly not sensitive to refined carbs.  I cannot tell you how easily I am affected by a refined carb! If I have a normal sized piece of cake in the evening, I’m up all night in the bathroom, get nasty leg and foot cramps all night,  feel my blood sugar spike in the early morning, wake up with a ‘hangover headache’ and am absolutely starving within minutes of waking. These things only happen with refined carbs and/ or sugar! But according to the ‘expert analysis,’ I’m not ‘sensitive’ to refined carbs. Yeaahhhhh, riiight….

This is what’s missing with today’s diet-mania: we’re so busy listening to what the ‘experts’ are telling us to do that we aren’t listening to what our bodies are telling us about the food we’re eating! I listened to all the ‘experts’ back in the ’80’s & ’90’s who were pushing the heart-healthy whole grains and low fat diets.  I followed them as closely as I could, ate lots of whole grains, whole wheat and cut out all the fats that I could, and I slowly and steadily gained weight! I was seriously confused because I obviously wasn’t doing the diet right since I kept gaining weight! WTH?!? By the time I topped 400 lbs, I had pretty much given up.  Obviously there was something really wrong with how I was eating but I didn’t know what and all the ‘experts’ kept giving me the same information: low fat, lots of whole grains!

Most of you know that now I follow a Paleo diet and it’s not that I’m pushing my way of eating on anyone, but the fact is the basic Paleo philosophy works for me.  I eat as much whole unprocessed food as I can and more vegetables than meat.  I limit my grains, my legumes, my sugar and my dairy consumption.  While that’s part of most generic “Paleo diets,” I find I feel better and lose more weight without the grains, sugar and legumes in my diet, and while the DNA analysis didn’t mention anything about lactose intolerance, I noticed shortly before I ‘went Paleo’ that I felt really really cruddy after eating yogurt or having any dairy.  After giving it up entirely for a few months, I realized I could have a limited amount without feeling cruddy, but I still feel better keeping it to a minimum (cream in the coffee, a little cheese and yogurt on occasion).

The most important thing I learned from eating Paleo isn’t that “grains are bad for everyone!” or that “cavemen didn’t eat beans!” It’s that we need to listen to our bodies when it comes to what we’re eating! Most athletes are used to listening to their bodies when it comes to activities like running, swimming or whatever their specialty is.  If they normally run a marathon but their hamstrings start feeling it around mile 20, they stop! Their body is telling them something’s not right and to keep running is going to hurt them and they listen to it!

That’s what I didn’t do in my ’30’s when I was gaining weight on the low-fat high-carb diet.  My body was telling me “this isn’t good for us!” and I didn’t listen, until I had gained 400 lbs — major damage! Even though I knew something was wrong, I just assumed I wasn’t doing the diet correctly or that I wasn’t getting enough exercise or I was just eating too much (the last two were definitely true!) but it honestly never occurred to me that the food I was eating was also causing damage to my body.  “I’m not sensitive to gluten. I eat muffins all the time and never get sick!” Between the sugar and the carbs in the muffins I was eating, I was really screwing up my blood sugar! All the starches int those ‘healthy whole grains’ were killing me, slowly and painfully! But it was like I kept limping along in the marathon since ‘my feet don’t hurt- just my hamstrings.’ My body never got the chance to level out my blood sugar or burn fat because I was eating about every two-three hours (“it boosts your metabolism!”– not mine!) and I was eating more ‘healthy whole grains’ aka starches!

Once I stopped eating the processed foods, the starches, sugars and other ‘non-Paleo’ foods, what I found out was that my metabolism and my body really liked eating more leafy green vegetables (spinach, lettuce), more cruciferous vegetables (broccoli, Brussels sprouts) and more unprocessed foods in general. I basically went to as blank a food slate as I could and I realized I could tell the difference after eating bread and a day without eating bread. It was like I suddenly heard what my body had been trying to tell me all along: pasta ain’t good for us, honey, no matter how much whole grain it’s got in it! Once I began listening to my body, it made eating a whole lot easier. It doesn’t matter if I call it a Paleo diet, a keto diet or a Whole 30 diet: the name doesn’t matter.  What matters is that I feel good after I eat, I don’t feel like crap the next day, my body is healthier with what I’m eating and I’m also losing weight (bonus!)

The problem is that most people like having a food list or some kind of concrete food plan when it comes to dieting or eating healthier.  This is why so many of those packaged weight loss programs are so popular: you don’t have to make any decisions other than “do I want pizza or beef stew for lunch?” To be frank, for a lot of people making their own food decisions is walking the tightrope without a net. What happens if I make a mistake?  In this situation, mistakes are not a bad thing! For a long time, I couldn’t figure out why I’d have really horrible leg & foot cramps in the middle of the night so I started writing them down in my food journal when I got up in the morning, and after looking back a few weeks, I realized they always happened after I had something sugary/ starchy for dinner the night before! Hello!! No sugar/ starch with dinner= no nasty foot cramps! Problem solved!

Unfortunately the words “Food Journal” are right up there with “Root Canal” for a lot of people: “You mean I gotta write down everything I eat??” Yes, because that’s how we learn things! You are actually making your own diet as you go along. How do you know what works for you and what doesn’t if you don’t keep track of what you eat? It’s often said that you can’t evaluate what you don’t monitor, and we acknowledge that in other aspects of our lives.  When we look at our credit card bill, it comes with a summary of charges so we know who made what charge where and when and if there’s something on there that we don’t recognize, we call the company to let them know that’s not us! But we don’t look at it, if we just pay the bill and think “I must’ve really been busy with that card!” we’ll never know someone stole our account number and has been spending our money. We monitor our electrical usage (it goes up in summer!), our water bill (also up in summer!) and how much gas we’re putting in the car, but when it comes to keeping track of what we’re eating, ….. umm, fish and chips yesterday and I think it spaghetti the night before… I don’t remember breakfast… Then when we get nasty heartburn or feel like our body’s full of lead, we don’t have any frame of reference for why, so we go on eating the same foods and wondering why we sometimes feel cruddy. [FYI: isn’t this the Not Working For Me diet that made us overweight?]

‘Making your own diet’ only works when you keep track of what you’re eating and how you feel afterwards, but it doesn’t have to be an in-depth intensive account.  For me, I log it in an app and when I get home, I write it in my paper journal along with any notes about how I felt: super hungry at 3:00 p.m.; really tired or stressed all day; nasty leg cramps during the night, etc. I used to weigh and measure everything mainly so I’d have an idea of what five ounces of meat or a cup of spinach looked like. Now that I’ve got a good idea, I only weigh & measure if I want to double-check. It seriously takes me about five minutes to write down everything I ate and drank during the day.  It just needs to be enough to give me a frame of reference if I start feeling good, bad, or stop losing weight or worse start gaining. Keeping track is also how I learned that a little dairy is okay, starches are seriously not okay and a few legumes won’t hurt me. Is this a Paleo diet? I don’t know and I don’t care, because it’s my diet and it works for me but it only works when I pay attention. So what did you eat today?