Transcript A Lifestyle for Wellness - Full Circle Center for Integrative Medicine

Healing Groups for People Living with Chronic Pain
Nutrition in Aftercare
Mind-Body Medicine at the
Full Circle Center for Integrative Medicine
Stages of Change
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Stages of Change: Big lifestyle changes
like a change in the diet require preparation,
emotional as well as logistical
Precontemplation
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Not yet acknowledging that there is a
problem behavior that needs to be
changed
The Diet Affects:
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Wound healing (raw materials)
Inflammation – allergies, fats, antioxidants
Neurotransmitter synthesis – amino acids,
excitotoxins
Energy Production – muscles need energy
to relax
Gut Flora – which affects all of the above
Obesity – Adipose tissue is inflammatory
The Basics
The evidence-based diet to decrease chronic pain
o Avoids:
Alcohol
Refined and/or hydrogenated oil (trans fat)
Caffeine
Refined flour
Refined sugar
Corn syrup
Dairy
Eggs
Meat
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Increases
Fresh fruits
Raw vegetables
Salads
Nuts & seeds
Carrot juice
Whole grain products
Tubers
Flax seed oil, extra virgin olive oil
I also recommend 2 liters per day of water or liquids other than black
tea, coffee, or soda
Contemplation
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Acknowledging that there is a problem
but not yet ready or sure of wanting to
make a change
Obstacles to Change
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Cost
“Willpower” – Emotional decisions about what
to eat, when, and how much
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Digestive Problems
Knowledge
o Knowing what to eat
o Knowing how to prepare healthy food
Cost
Cost per calorie is lower for processed foods, foods high
in sugar, however in this country few people are truly
lacking in calories.
o Beans and grains are low cost, however:
o Black beans are 69-99 cents/lb dry(about 10 servings):
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o $0.16/serving 140 calories, 0 fat, 18g protein, 30 g fiber
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Extra lean ground beef $2.49/lb,
o $0.62/serving (4 oz) – 256 calories, 19g fat, 21 g protein, 0 fiber
Obstacles to Change
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Cost
“Willpower” – Emotional decisions about what
to eat, when, and how much
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Digestive Problems
Knowledge
o Knowing what to eat
o Knowing how to prepare healthy food
Emotional Choices About What to Eat
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There is a difference between wanting food
and being hungry
o Mindfulness when hungry/reaching for food
can be very illustrative
o Meet needs that are being met by food with other
means (and first, figure out what those needs are)
The Solution, by Laurel Mellin, is a great resource
Deep Healing, by Emmett Miller, also addresses
these issues
Obstacles to Change
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Cost
“Willpower” – Emotional decisions about what
to eat, when, and how much
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Digestive Problems
Knowledge
o Knowing what to eat
o Knowing how to prepare healthy food
Digestion
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Chewing – dental health and taking time
Digestion – stomach acid, enzymes
Elimination – constipation, related to
medications or other issues, can be treated
with magnesium or try our “flax pudding”:
Soak 2 tablespoons of flax seeds overnight in water;
in the morning, add an equal amount of yogurt (or Cool Whip, in the
original recipe) and dried fruit (apricots, prunes, etc.) and mix in
the blender. (Can make up for several days and keep in the fridge)
Obstacles to Change
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Cost
“Willpower” – Emotional decisions about what
to eat, when, and how much
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Digestive Problems
Knowledge
o Knowing what to eat
o Knowing how to prepare healthy food
Preparation
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Getting ready to change
Fruits and Veggies
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5-9 Servings per day decreases the risk of
o Cancer
o Heart disease
o Degenerative Arthritis
o
There are more nutrients in a carrot than we
can even name, and certainly more than you
will find in a multivitamin – vitamin pills do
not produce the above benefits
Carbohydrates and Fiber
Not all carbs are created alike – more on this later
o Unrefined carbs come with fiber, which
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o Is Filling

replaces higher caloric density foods
o Maintains normal colonic flora
o Lowers Glycemic Index (more later)
o Binds things
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Enterohepatic Circulation of Cholesterol
Toxins produced by bacterial fermentation
o Keeps the bowels moving regularly
Glycemic Index
Yogurt, lowfat,
14
unsweetened, plain
Lentils
29
Apple
36
Spaghetti, ww
37
Tortilla, corn
38
All-bran cereal
42
Orange
43
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Think Primitive!
Resources:
The Revised G.I.Diet
The New Glucose Revolution
Corn
Spaghetti, durum
Rice, white
Ice Cream
Macaroni and cheese
Grape-nuts cereal
French baguette
(High numbers are bad)
www.mendosa.com/gi.htm
www.glycemicindex.com
49
55
59
61
64
67
95
Fats
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“Good” Fats:
o Nuts
o Fish
o Flax
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Neutral Fats:
o Olive Oil
o Canola Oil
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“Bad” Fats
o Saturated Fat
o Trans Fats
Action
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Changing behavior
Logistics/Planning
for Good Nutrition
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It is generally easier to add “good” foods
than to eliminate the “bad” ones we crave
o Stock easy healthy foods, do not keep junk food
in your home
o Cook ahead
o Use appliances
o Make trades
Tips to Increase Fruits & Veggies
Pre-cut vegetables and salad mixes, even
fruit
o Add fresh fruit and vegetables to foods you
already eat - like berries and bananas to
yogurt and cereal; vegetables to pasta and
pizza; and lettuce, tomato and onion to
sandwiches
o When it’s snack time, grab an apple or
orange, or make a ready-to-eat bag of sweet
cherries.
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More Tips
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Make a quick smoothie in the blender by
puréeing peaches and/or nectarines, a touch
of your favorite fruit juice, crushed ice, and
a light sprinkling of nutmeg.
Use sauces to improve palatability for
veggies you do not like
Make stews and stir-fries with lots of
veggies and using meat “as a condiment”
Some Food Preparation Ideas
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Sautés/Steams with varying flavors:
Assorted veggies (onions, garlic, ginger, yams, broccoli,
carrots, zucchini, snow peas, etc.) can be prepared with
tofu or skinless chicken breasts using:
o Soy sauce/sesame oil/
o Thai curry paste with low fat coconut milk
o Diced tomatoes with Italian seasoning blend or
rosemary (no ginger)
Soup recipes
o Steamed Greens
o Salads with low-fat dressing
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Maintenance
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Continuing the changed behavior and
preventing relapse
Make note of how your body feels when you
eat more healthfully, and remind yourself of
this when you feel drawn to other foods.
Note the effects on your symptoms when
you “fall off the wagon”.