Tag Archives: improved metabolic function

Developing a Positive Relationship with Food: Making a Positive Shift

What comes to mind when you hear the word “diet”? For many, it’s a sense of dread or even disgust. Just like with any diet or lifestyle choice, Paleo has its critics. I’ve found that the most critical opinions tend to come from those who don’t really understand what Paleo is, and what it really is about. For us, it’s not a diet (and I hate associating it with the word “diet” because of the negative connotations that go along with that), and it’s not meant to be a restrictive lifestyle either. Paleo, for us, is changing our way of thinking about food, and our perspective about what food is and what we use it for. Since beginning the Paleo lifestyle, I have gone through a myriad of emotions, many that I witness our clients going through as they transition to eating healthier. It’s looking at food in appreciation, and an understanding of how it was made, what is in it, and how those things effect our bodies. Paleo is a lifestyle, not a diet. It’s not a temporary way to lose weight, or a restriction of all things fun. In fact, since going Paleo, I have had more fun than I ever have in shopping for food, creating food, and enjoying food with my family, without that insatiable need to depend on food for all social activities and emotional ups and downs. It’s been freeing in that I can focus more of my energy on experiences and relationships with people, rather than food. All that said, like anyone, I struggle at times, especially as our society is still not conducive to clean eating. Going out to eat can be challenging, as can other social events. But I have learned to navigate most situations in a way that is comfortable to me and my family, and allows me to still enjoy most things that I did before – and then some new things too! For me, once I figured out how to look at food differently, more positively, I became content with my nutrition, my lifestyle, and myself.

Negative Relationship Patterns with Food

So let’s take the word “diet” out of the equation, and even the word “Paleo” for a minute and focus on how to start shifting perspective from a negative to a positive relationship with food. Because in order to be successful in reaching any health and fitness goals, a positive relationship with food is necessary, and imperative. Here are some of the most common negative patterns with food (do any of these relate to you?):

  • Emotional/Stress Eating: whether feeling positive or negative emotions, eating based solely on emotion can have a negative impact on your physical and emotional health.
  • Ignoring Hunger Cues: an inability to tell when you are hungry, and when you are satiated. Ignoring your body’s signals can lead to weight fluctuation and unhealthy weight gain or loss.
  • Food Guilt: beating yourself up about an unhealthy food choice so much that you’re unable to enjoy the food, or the experience.
  • Skipping Meals: skipping meals is just a bad idea. It can be detrimental for your mood, your sleep, your metabolic functioning and your overall health.
  • Negative Nelly: when describing your eating routine you list all the things you cannot eat. When thinking about your health/nutrition plan, the only things you can focus on are the foods that you miss and that you have eliminated, and how that impacts other aspects of your life in a negative way.
  • Restriction: you restrict yourself from food so much that you miss the point of healthy eating – to fill your body with the nutrients it needs to be healthy mentally, emotionally, and physically – not to deprive yourself of all things happy!

Making a Positive Shift

If any of these things describe you, you may have some work to do before you can be successful with your health and nutrition journey. We’re striving for healthy body and healthy mind, and to do that we want to take some of the emotional stress out of your relationship with food. Here are some ways to make a positive shift in perspective when it comes to food, and how ultimately to develop a more positive relationship with food in order to be successful – and happy!

  1. Mindful Eating. This is listed first because I feel that it is the most important key to enjoying food, understanding food, and learning to eat and enjoy real, whole, organic foods. Eating mindfully can lead to better control over your weight by allowing you to tune into hunger cues. When eating mindfully, it also helps you to get more satisfaction from food, and enjoy the various flavors of real foods. Think about how you might eat a hamburger from a fast food restaurant or popcorn at a movie theatre – probably pretty fast and mindlessly, right? And you think it tastes so delicious because in those quick minutes of eating you are overwhelmed with the taste of salt and chemicals. Now imagine sitting down to eat a salad made with fresh, local organic vegetables and a bunless grassfed burger, eating slowly and tasting each subtle flavor, imagining the farm that these foods came from, healthy cows, and vegetables growing in the warm sun, and no added pesticides or chemicals. Try bringing more time and awareness to your next meal and notice the difference.
  2. Eat When You’re Hungry. It sound so simple, but we all struggle with this one. You come home from work and nosh on the first thing you see because you’re relieving stress. You have a fight with a friend or spouse and you down 6 brownies. You go to dinner with friends and you eat an inordinate amount of cheese dip, fries and maybe even some key lime pie. I’m not saying don’t eat when with friends. My point here is to bring more awareness to when you eat and why. And try to eat when you’re hungry, as much as possible. Emotional/stress eating leads to weight challenges, and negative emotional energy toward yourself and others.
  3. Imperfection. If you’re human, you will make mistakes, even when eating. And it’s ok! Just because you couldn’t resist that bread, or slice of cake, doesn’t mean your health plan is ruined, and it doesn’t make you a failure. Acknowledge your mistake, and how you want to do it differently next time, and let out go. Move forward. Be kind to yourself.
  4. Positive Penny. Let’s say goodbye to Negative Nelly – she drives me crazy. When someone asks you about your nutrition or lifestyle, start telling them about all of the amazing things you do and eat. For example, I had this amazing 6 layer paleo strawberry cake for my birthday this year! I discovered how to make the most delicious salad dressing I’ve ever eaten because of my paleo preferences, and I never feel bloated after a Thanksgiving meal! Also, I’m more active since going paleo, because all of my social engagements are no longer centered around food, but more around things like yoga classes, bowling, hiking and concerts!
  5. Enjoy the Experience. Whether cooking your own food or eating out with others, take time not just to eat mindfully, but to enjoy and be grateful for the experience of creating the food, sharing the food, and eating the food.
  6. Eat. Be okay with eating. Every meal, and multiple times a day. When you use the tools above you’ll soon realize that not only will you not gain weight or fat from eating multiple meals a day, you will actually feel better and your life and energy will improve.

Hopefully this will give you some food for thought. How have you found success and contentment when it comes to food and a healthy way of eating? What mistakes have you made, and how have you overcome your challenges?
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Sleep and Your Metabolism (Plus 9 Tips for Better Sleep)

beautiful girl sleeps in the bedroom

Sleep and Your Metabolism (Plus 9 Tips for Better Sleep)

The idea for this post, like so many others, was born from one of the most common challenges that our clients face: sleep. The ever-elusive sleep. Personally, I suffered from sleep challenges for years, and dismissed them as “normal” or “I’m just a light sleeper”. It wasn’t until a few years ago, as I began my journey into the health and wellness field, that I realized that not only were my sleep patterns not “normal”, but they were actually detrimental to my health. I was in bed for 8-9 hours a night, but the actual amount of time that I spent sleeping, or sleeping well, was minimal. Interestingly, many of our clients can relate. For many of them, sleep interferes with their ability to reach their health and weight loss goals. Whether having difficulties falling asleep or staying asleep, its important to understand the effects of sleep and sleeplessness, and to make the changes necessary to improve it.
According to The American Sleep Apnea Association, most adults spend about three-fifths of the night in light non-REM sleep, one-fifth in deep non-REM sleep, and one-fifth in REM sleep, cycling through the different phases throughout the night. Adults need between eight and eight and a half hours of sleep a night, with a minimum of seven hours. Still, inadequate sleep is an epidemic in our country, with the average adult sleeping less than six hours a night, and a high prevalence of sleep disorders. (Sleepapnea.org)
So what’s the big deal? Lack of sleep impacts your overall health. Sleep deficit can lead to poor cognition and drowsiness, a safety hazard for many. If prolonged, sleep deprivation can lead to illness, such as cardiovascular disease or even cancer. Research also suggests that inadequate sleep can cause weight gain, and is considered a factor in the national obesity epidemic. According to this 2010 study, adequate sleep may cause metabolic dysregulation. There is growing evidence indicating that sleep loss has a significant impact on metabolism and weight. They note that “sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism…studies have suggested that chronic partial sleep deprivation is associated with an increased risk of obesity and diabetes.” Additionally, lack of sleep interferes with insulin levels and can cause cravings for sugars and processed carbs, leading to…yep, weight gain.
Ok, so now you have the information, but what do you do about it? There are actually several interventions you can try in your own bedroom. (If still having difficulty after trying these things, please contact us or a professional sleep expert top help resolve your sleep challenges.)
  1. Darkness. Even if getting enough sleep, light in the room can be detrimental by lowering melatonin levels. Cover windows with blankets or blackout curtains and create total darkness.
  2. Limit or eliminate blue light for at least an hour before bedtime. Yep, that means no phone, TV, iPad, computer…you get it.
  3. Limit EMFs (Electro-magnetic fields). Radiation-emitting devices such as a cellphone, computer, and wifi, can be affecting your sleep! Try turning these devices off completely before heading to dreamland.
  4. Avoid caffeine in the afternoon and evening.
  5. Use Essential Oils. Diffuse or apply oils such as lavender, cedar wood or orange for a more restful night’s sleep.
  6. Deep breaths. This works without fail when I’m having difficulty falling to going back to sleep. Deep, slow inhales and exhales.
  7. Yoga. Try this 5 minute Yoga Sequence for Better Sleep before bed.
  8. Drink chamomile tea. Chamomile actually has sedative effects and helps induce sleep.
  9. Stick to a bedtime routine. Just like children, adults sleep better when in a routine. Try to go to bed at the same time each night, and stick as closely as you can to your bedtime rituals.
Let us help you get on the path to better sleep and improved metabolic functioning! 215-360-3083
Happy Sleeping!