Is Yoga really good for your back?

I hear this question a lot as a physiotherapist. The people who ask me this question range from the skeptical gym rat to the seasoned yoga enthusiasts.

Generally speaking, my answer is yes!

In a 2016 review, yoga was found to be effective in reducing pain and disability, can be performed safely and may improve psychological symptoms. There is an increasing number of spinal problems now that we are tied to our phones and computers. In a 2006 review, the total costs for low back pain in the United States exceeded 100 billion dollars!

As someone whose job it is to improve body mechanics, I believe that yoga can be a positive practice – provided that practitioners know their body’s strengths and weaknesses.

Here are the top three reasons why yoga can be great for your back.

  1. Yoga improves your flexibility and mobility

Moving your whole body in all directions is essential in keeping your joints, muscles and nerves healthy. Learning where you are hypo-mobile (not very mobile) in your body can help you focus your yoga practice on improving your stiff spots. For example, a common stiff area is the thoracic spine, or mid-back. If you are stiff in your mid back, contracting your core more actively in a downward dog can help stiffen your low back and improve your mid back extension.

However, one potential drawback to yoga is that overzealous stretching can lead to injury. If you are already very mobile in an area, pushing further into your range of motion may not be functional or healthy. You can avoid this problem by differentiating where you are “hypermobile” versus where you are “lax”. Hypermobility is movement with control; laxity is movement without control. An example of laxity is a hyperextending knee (hyperextension may show up in standing poses, like triangle or pyramid). For those who are not aware of their own laxity, they might be tempted to push the joint past an optimal range of movement.

One easy way to know you are making already lax joints more lax is listen to your body. When you are pushing past your body’s limits, you may get a range of abnormal sensations like pain, pins and needles, or a sense of apprehension. These warning signs come when a joint is being pushed to the brink of damage or dislocation. Yoga is supposed to feel good. Trust your body’s sensations!

  1. Yoga makes your core stronger

Yoga is a great way to explore different movement combinations. For example, learning to maintain control of your pelvis while moving deep into a lunge is can create flexibility and fortify your core at the same time. Interestingly, strengthening your core can actually help reduce muscular tightness in another area. For example, working on stretching your hip flexors (the muscles that cross the front of the hip) can feel like an endless task. However, strengthening your abdominal wall with a neutral pelvis can actually help relax your hip flexors, thereby leading a stronger and more efficient body.

Breathing can also help you to strengthen your core. The diaphragm, your primary breathing muscle, is actually an intrinsic core muscle. Yoga’s focus on continuing to breath while you do movement can help you to strengthen your core complex. When you contract the pelvic floor while maintaining a flow of breath, the stabilizing muscles of your low back automatically fire. This combination of engagement can lead to gains in all aspects of your body.

  1. Yoga helps control muscle tension

It’s very common to hear that we hold tension in our body. It’s important to differentiate the words “tight” and “tense.” Being tight is a physical state of muscle shortening. However, being tense is actually a behaviour. Often stretching a tense muscle leads to no real gains and sometimes can lead to further tightening. Getting into the proper mindset of being present, breathing full breaths, and clearing your mind of distractions are all helpful in solving tension issues. One of my greatest lessons from yoga is being told that Savasana is the hardest pose in yoga! Simplifying all your thoughts to just yoga while you’re on a mat is hard. Yet letting go of distracting thoughts is essential when trying to relief muscle tension. All the more reason to consider the state of your mind and your focus the next time you are working through a stretch.

Yoga can undoubtedly be great tool to improve the health of your back. But like any other form of exercise, it’s important to know your body well enough so that you can work effectively and avoid injuries. A balance of challenging your flexibility and strength limits with listening to your body’s signals can lead to amazing results.

Yoga and Ayurveda: Synergy for Harmony

Yoga was introduced to the West in late 19th century and has been since eagerly adopted by a very receptive audience. Despite the huge popularity of yoga, its medicinal counterpart Ayurveda, was left behind. Yoga and Ayurveda are complementary practices that share a close relationship, so much that they are often described as two sides of the same coin.

Both these sciences with their origin in the ancient Vedic texts address the human body. If Yoga deals with the holistic wellness aspect of the Vedic teachings, Ayurveda is the healing aspect. Combined, they emphasize a comprehensive approach to the overall well being of the body, mind and spirit.

Common Ground

Both Yoga and Ayurveda share the common basic principles: the focus on the well being of an individual in both body and mind with the aim of helping one reconnect with their true self. While yoga trains the body and mind for the supreme enlightenment and liberation, Ayurveda deals with the various aspects that a body can be internally revitalized. Both these disciplines emphasize the close relationship and modify the interactions that humans have with their environment, in order to achieve harmony in the truest sense.

Benefits of Ayurveda

In the modern age, yoga is perceived as consisting of asanas (postures) and dhyana (meditation) – a mere exercise regimen to keep the body fit and nimble. People get drawn to yoga as a way to improve fitness even though the essence of yoga is to clear and settle the mind in order to develop a deeper mind-body connection and heighten awareness. A calm mind not affected by stress, results in a healthy body and a greater bond with one’s pure inner self.

In a similar manner, Ayurveda brings with it the knowledge of keeping the physical body healthy through external nourishment and augmentation.

A Customized Approach

Ayurveda sees each individual as unique and one’s journey toward perfect well being as a unique path. Hence, there is no common approach and that which is appropriate for an individual is unique to that person alone. This concept is remarkable in that Ayurveda prescribes unique, tailored programs for each individual based upon his/her constitution, physical condition and the nature of any instability, avoiding the “one size-fits all” concept that is common in other systems of healing.

Ayurveda is based on analysis and diagnosis of the needs and appropriate requirements of the individual – that may not be for others – in fulfilling the needs to develop complete harmony. This could be based on a person’s unique genetic heritage or constitution. An individual’s constitution defines a person at the most fundamental level. Ayurveda does not comply with the one common treatment for all concept, but subscribes to the philosophy that “everything is right for someone, while nothing is right for everyone.”

Along with the diet, medication, supplements, aromas, etc, Ayurveda also sheds light on the specific yoga asanas that are best suited for an individual based on his/her constitution. With an in-depth knowledge of Ayurveda, a yoga practitioner can fine-tune his/her practice to maintain their internal balance of energy.

With the awareness of one’s constitutional balance, an individual can practice suitable asanas to correct their imbalances and improve their overall health and well-being.

Advanced Benefits of Ayurveda

Ayurveda has been proved an effective treatment for multiple health conditions such as respiratory problems, rheumatism, blood pressure, diabetics, paralysis etc. This science of healing makes use of natural ingredients and non invasive therapy thus being highly curative and totally harmless at the same time.

One of the most effective procedures in Ayurveda that can be undertaken by everyone is the “Panchakarma” – the five step therapy. It is a management protocol for different diseases and health conditions that detoxifies the body, strengthens the immune system and restores the internal balance and well-being of the body.

The Panch Karma is considered to be the most radical and effective way to cleanse the body and eliminate disease. It removes the unhealthy elements from the body’s gross channels (GIT, respiratory tract) as well as at the most intricate levels (tissues, cell membranes etc.) It flushes the accumulated toxins, from the body through the conventional modes of elimination- via the sweat glands, intestines and urinary tract.

Practicing Ayurveda – the simple and modern way

  • Ayurveda emphasizes the value of sound sleep, as rest and recuperation is the foundation for dynamic activity. So go to sleep early, and avoid any distractions that might interrupt your blissful sleep. An average sleep of around 8 hours is necessary for a quality and deep rest.
  • Rising with the sun will give you ample time to devote to your morning ablutions, prepare a good, nourishing breakfast and plan the rest of the day. Most of all, it lets you time to enjoy the early morning calm.
  • Being with people whose company makes us feel happy and loved is akin to medicine: they help heal and restore. The simplest exercise that you can adopt is a walk outdoors with your partner, a friend or coworker – what Ayurveda considers a tridoshic (triple benefits) exercise: it combines light physical activity, personal interaction and an experience of the outdoors, thus calming the mind and nourishing the senses.
  • Drink lots of water. Water flushes out the accumulated toxins, while aiding the process of digestion. Water is an excellent healer and should be sipped throughout the day. Other recommended brews are warm milk and herbal tea.
  • Opt for fresh foods. Processed, frozen or packaged foods are hard to digest, are aged, denatured by processing, and can include harmful chemical preservatives as ingredients. They retain less of their natural nutrition, resulting in the creation of ama, or toxins that hinders our thought process and actions. Make an effort to have a fresh and warm lunch in a quiet atmosphere and focus on your food when you eat.
  • Take an occasional break wherever you are – Sit down and close your eyes and breathe deep. Disconnect from the external world and tune in to your own self. Rhythmic breathing increases the flow of oxygen and other vital nutrients to all organs. Even when done for a minute, you will feel rejuvenated with an instant sense of well-being.

Final Words

Ayurveda as a science and practice can bring benefits to all of us. Whether adopting the simple practices or going in for a full fledged therapy program, we get to purify our bodies and restore our inner balance. Combined with a regular regimen of yoga practice, we can achieve the ultimate harmony of body and nature.

Does fasting prolong your life?

is fasting good for you?

Traditional religious practices in Christianity, Buddhism, Islam have all included fasting (Karras et al., 2016). In yoga, fasting is a pillar of the philosophical principle of sauca, or purity. While abstaining from worldly delights (sex, food, alcohol) is certainly a test of mental fortitude, research has shown that caloric reduction through intermittent and periodic fasting can promote longevity and cellular health.

Fasting and Disease Prevention

Researchers have known for years that caloric reduction in mice promotes longevity. In fact, in experimental models, fasting has improved disease outcomes for a wide range of age-related challenges, including “diabetes, cardiovascular disease, cancers and neurological disorders such as Alzheimer’s disease, Parkinson’s disease and stroke” (Harvie et al., 2016). Dr. Valter Longo, the Director of the Longevity Institute at the University of Southern California, has done substantial (and remarkable) research into the correlation between caloric control and disease prevention and longevity and has shown a correlation between fasting mimicking diets and cancer prevention and treatment.

Why Does Fasting Work?

Basically, humans evolved to cope with food scarcity. When we fast, the stress on our cells activates a cellular response that improves “mitochondrial health, DNA repair and autophagy…[and] promotes stem cell-based regeneration as well as long-lasting metabolic effects” (Harvie et al., 2016). Autophagy is where our body “eats” itself (starting with stuff that is damaged, diseased and non-essential). When we fast, the body starts to get rid of bad stuff, then when we eat again, our body uses stem cells to rebuild our body afresh.

My 50-year old brother-in-law (a very curious cat about longevity practices) has been exploring fasting techniques in his own life for several years, and is not back to his “fighting weight” from college. My sister, who joined on with him, is now fitting into clothes that have been in the back of her closet for years. However, while fasting can help you lose weight, the less visible benefits (promoting the immune system, cellular regeneration, reduction of inflammation) are far more profound.

Types of Common Fast-Mimicking Diets

  • 5:2 Diet: participants restrict calories by 60% for two days of the week, then eat regularly for five.
  • Time Restricted Feeding: participants restrict food intake to a 6-hour window of time each day in order to prolong the natural fasting period of the body.
  • Intermittent Fasting: fasting for 16 hours to 2 days
  • Periodic Fasting: fasting for 2-21 days

I have played with Time Restricted Feeding and Intermittent Fasting. I find that Time Restricted Feeding (restricting food intake to a 6-hour window) is fairly accessible once you get used to pushing breakfast til past 3 pm. And culturally, it’s a bit easier to not eat breakfast or lunch than to forgo all dinner invitations.

As my anatomy teacher Gil Hedley says, “we are the species that plays with itself.” Just as yoga and meditation practices can deeply impacts your nervous system, your dietary choices will impact some of your deepest cellular processes. If you are interested in exploring these diets, arm yourself with some research. Not only is it fascinating, it will motivate you to last through the initial hunger pangs. Fasting strategies are not appropriate for everyone: pregnant women and children should eat regularly.

Happy and healthy exploring.

Resources

Ted Talk with Dr. Valter Longo (20 minutes)

Ted Talk with Mark Mattson, the current Chief of the Laboratory of Neurosciences at the National Institute on Aging and professor of Neuroscience at The Johns Hopkins University (17 minutes).

Video Interview with Dr. Valter Longo, Director of the Longevity Institute at the University of Southern California, describing his work in research with fasting (1 hour)

 

Web MD (the cautionary tale)

Great blog from the folks at Nerd Fitness.

References

D, A. P. R., D, S. K. M. D. P., & D, C. P. M. D. P. (2017). Unraveling the metabolic health benefits of fasting related to religious beliefs: A narrative review. Nutrition, 35, 14–20. http://doi.org/10.1016/j.nut.2016.10.005

Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes.

Ageing Research Reviews, 39, 46–58. http://doi.org/10.1016/j.arr.2016.10.005

PhD, R. E. P., PhD, G. A. L., PhD, D. D. S., PhD, A. Z. L., Marinac, C., PhD, L. C. G., et al. (2015). Intermittent Fasting and

Human Metabolic Health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212. http://doi.org/10.1016/j.jand.2015.02.018

Schübel, R., Graf, M. E., Nattenmüller, J., Nabers, D., Sookthai, D., Gruner, L. F., et al. (2016). The effects of intermittent calorie restriction on metabolic health: Rationale and study design of the HELENA Trial. Contemporary Clinical Trials, 51(C), 28–33. http://doi.org/10.1016/j.cct.2016.09.004

Seimon, R. V., Roekenes, J. A., Zibellini, J., Zhu, B., Gibson, A. A., Hills, A. P., et al. (2015). Do intermittent diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials. Molecular and

Cellular Endocrinology, 418(Part 2), 153–172. http://doi.org/10.1016/j.mce.2015.09.014

Product Review: Bagby

Who needs a night time cuddle case for to tuck in your iPhone?

The folks at Bagby believe that “people, especially couples, are increasingly disconnected from each other” so they started a #PhoneFreeBedroomChallenge. Basically, you put your phone into this little carrier and keep it out of the bedroom. Partners agree that they’re going to keep devices out of the bedroom in order to connect more with each other. Less devices = more intimacy. Which is a great idea. I love the idea of a #screenfreebedroom. In addition to giving you more organic connect time with your loved one, you also have the added benefit of descreening your pre-sleep time, which is better for getting a good night’s rest.

So, why do you need a designated Bagby sac to have a phone free bedroom? Well, the truth is that you absolutely don’t. You could designate a charging spot in the kitchen and put your phones there just as easily. But there IS something very mindful and sweet about the Bagby sac. If you are your partner are screen addicts, then a deliberate “no phone” ritual could be a helpful way to help uphold your intention. And if you have a screen-hungry partner, it could be a nice little stocking stuffer hint.

Whether or not you get a Bagby sac, these folks definitely have the right idea. Get an old school alarm clock, and leave your phones outside the bedroom. And while you’re at it, ditch the iPads and laptops too. Some rooms benefit from being a bit old-fashioned.

Check them out here at Indiegogo.

Pegan Adventures: Total Failure

It was day one and I was already befuddled.

First of all, allow me to confess that I drank a glass of wine. I know, I know! SO not paleo! But I just moved into a new apartment, and a glass of wine was the perfect toast to end my Ikea-bed-assembly-beg-my-neighbor-for-help-adventure. And – I’ll have you know: “Wine is often considered to be the closet thing we’ve got to paleo-friendly alcohol. There are various organic options – red wine in particular” (Ultimate Paleo Guide). So there you go.

Other than the wine, Day 1 had started so brightly.

Food on Day 1:

  • cashews
  • coffee with cream (my exception to the vegan guideline is the necessity of cream in my coffee)
  • tofu, greens, broccoli lunch
  • yam, spinach, cauliflower dinner

However, I then remembered that tofu wasn’t paleo. Whoops.

Um, and neither were any beans. Or legumes of any kind.  So no hummus. No soy. No rice. Oh dear. No nuts either.

Friends, maybe it was the Ikea bed, or maybe it was just the threat of no hummus, but I lost heart.

Confession, dear reader: I full failed the pegan.

Now, I may try it another time. But for now, I am content so simply recuperate from Thanksgiving and get back to my relatively sugar-free ways. Because post pumpkin pie, there’s some work there to be done.

Happy Thanksgiving lovelies.

Photo credit.

 

Sugar free at the airport

Travelling to NYC this weekend, I had some strategies for staying sugar free while in transit. Airplane snacks are a no go for the most part: airlines sugar and roast their nuts, add sugar to the hummus (yuck!), add sugar to all dressings, and almost everything comes with gluten crackers and wheat. However, here are some options that can keep you going when you’ve got flights and layovers!

  • BYON: bring your own nuts. Those yummy, cheap nuts that you buy at Trader Joe’s are okay for transport (although I always declare them at customs, they won’t get taken away from you). Get your raw nuts and bring them with you! Nuts sold at the airport are okay, but are often roasted or may have other additives. And the best nutritional bang for your buck is raw.
  • Fruit. Now, I haven’t been eating fruit lately, but if you have fruit as part of your diet then whole fruit is sold at almost all the stands.
  • Eggs. Au Bon Pain has two boiled eggs for sale for just $2.99. Et Voila.
  • Raw veg. A good option: just toss the dressing and instead stock up on some mustard from another kiosk.
  • Salads. Not bad, but the dressings usually have tons of added sugar. So find some mustard or another kiosk with oil and vinegar. If you’re really bold, you can bring your own dressing – as long as it’s under 4 oz. I also use mustard as the great dip for everything. And if you’re eating a tuna salad, the tuna pretty much has enough mayo in it to make your salad yum.
  • Jerkies. Airports now offer jerky as an option (and on flights). Check the sugar content, but not a bad option if you’re eating meat.
  • BYOA: bring your own avocado. One avocado, some salt, it will keep you going for hours!
  • Tip that we all know but could use reminding: drink a ton of water. Airplanes are dehydrating and some snacks (like jerky) tend to be high in salt. Drink plenty of water to stay hydrated and happy in the air.

Happy flying 🙂

Photo credit. 

Photo edited though cropping.

Why we’re fat

The FDA has just approved a “belly balloon” that will let people feel full so they won’t eat.  Reminiscent of gastric bypass surgery (by the way, there is currently there is a longitudinal study being evaluated to assess the effectiveness of surgery), it’s another example of people taking radical steps to help them manage their weight.  With dangers of belly fat looming and one third of American adults labelled obese (and 17% of teenagers), obesity has been looming as the greatest detractor to North American health.

I predict that device will not work. In the short-term yes, certainly. But long-term? The problem with obesity (and diet pills, and diets, generally) is that we don’t eat because we’re hungry. 

Feeling full isn’t the problem.

Feeling is the problem.

We have all these emotions inside of us: fear, sadness, longing, regret. When they start to bubble up, we grab the cake, the pretzels, the cookies, the wine, the beer…in order to make the feelings go away. How much easier is it to have a glass of chardonnay than deal with loneliness? In the short-term, the sugar tactic works. We feel better! And then we’re hungover, sluggish…and the cycle starts again.  And, speaking as a “skinny bitch,” I have often also used not eating as a control tactic. Buying into some idea that if I’m thin, I’ll be okay and the world will make sense.

Same feelings. Still food. Different tactic.

A acupuncturist friend of mine shared a nugget of wisdom from one of her teachers: “Sugar is to cover up feelings. Caffeine is to cover up feeling like we’re not enough.”

Look, it’s natural and important to use food to self-medicate. The beautiful tradition of Ayurveda is based in the philosophy that food is medicine. But let’s look a little deeper. The only way to find deep, inner health isn’t by imposing rules on ourselves; it’s to dare to courageously feel what’s inside of us. To breathe through our experience, feel what we’re feeling, and realize that we’re still here on the other side.

Ways to shift when we want to use food to dull out:

  • phone a friend
  • journal
  • breathe – 1o long breaths
  • go for a walk
  • stretch, yawn
  • put on some music and dance in your living room like a crazy person (yes, do it!)

Don’t try to change everything at once.

Maybe today we simply take three long breaths before eating the cookie/ drinking the wine. The seemingly simple act encapsulates a world of courage. Give yourself a virtual hug and tomorrow maybe it will be five. If there’s work to do, then get a therapist to support you in unearthing what’s driving the feelings. And remember  – the work here may be slow. Two step forward, one step back. When we fall of the wagon (because we will!), let’s be kind rather than drowning our sorrows in pinot gris or a bag of potato chips.

You are not alone. All of humanity is in this one together.

One breath at a time – one feeing at a time – we just do our best.

 

References

Carroll, M., Flegal, K., Kit, Brian & Odgen, C. (2014). Prevalence of childhood and adult obesity in the United States, 2011-2012. Journal of the American Medical Association, 311(8):806-814. doi:10.1001/jama.2014.732

Preidt, R. (2015). FDA approves ‘Belly Balloon’ Weight Loss Device. WebMD. Retrieved from: http://www.webmd.com/diet/obesity/20150729/fda-approves-belly-balloon-device-for-weight-loss

Wade, M. (2015). The Risks of belly fat – and how to beat them. WebMD. Retrieved from http://www.webmd.com/diet/obesity/the-risks-of-belly-fat

30 days of Sugar Free: Results are in

So, how do I feel after 30 days on a sugar-free diet?

Summary: Good. Not life changing, but solid. Lost weight, gained diversity. 

Here’s a run down of the changes.

  1. I’ve lost weight.

While that wasn’t the intention going into this, it’s pretty remarkable to see how the pounds have shifted. And interestingly, I’ve been working out less this month and abstaining from cardio (mostly because I wasn’t sure how I’d feel without my usual carbs holding me up). Who knew that you could eat whole avocadoes and cashews and get leaner? But I did. Rather satisfying for a 41-year-old who’s heard a bushel-full of stories about aging and inevitable weight gain.

  1. Lean strength, slightly wimpier.

Usually I’m a TRX/ YFit fiend, but this month I’ve been holding off. Combination of a whacked out travel schedule and also just taking a break. So I noticed that I’ve lost some strength, but whether that’s because of the diet or because I’ve been a lazy ass is hard to tell. But what I have done instead is gone back to the fundamentals of integrity. Alignment. Glutes. Stabilizers. Posture. So although I don’t feel “YFit” strong right now (Travis’s YYoga class would kick my butt), I feel lean and strong. Yoga strong, if you will. Lighter. As if because I’ve bulked down, I’m not relying on the superficial muscles strength to pull me through, but am exploring how I can be more integrated. I’m interested to add some YFit/ TRX back into my world and see what happens.

  1. I have a caffeine addiction.

This is not news at all, actually.

But let’s just say that I like treats. And when you’re sugar free, hot beverages are treats. I don’t think I’m going to kick my caffeine habit soon, but it’s something that bears exploring. September, perhaps? Eeeeee, just the thought makes me cringe. I have to choose a month where it’s okay if I’m cranky for a couple days.

  1. I have discovered new foods.
  • SQUASH. You’ve heard me wax eloquent. So good.
  • Bouillon. Yes, you got it. Put some bouillon in a mug with hot water, make yourself some broth, and yum!
  • Nuts. I always stayed away from them because they seemed so high in fat and hard to digest. Now I’m a nut fiend. Still not sure it’s great for my digestion, I’ll start soaking those suckers the night before (thanks Steph Belding for that tip!).
  • GDS: good done simple. Good foods, simply done. Roast them, bake them, eat them, and you’re good.
  • Spices! Curry is my favorite, easiest go to. Bake it on cauliflower. Trying out a medley of rubs that are pre-mixed. And salt. Yes, salt. Not too much, but wow! No wonder people like this stuff.
  • Bubbly water. I’ve been thirsty this month. Enter a slight (ahem, severe) Pellegrino obsession.
  • Avocado. Cut it open, add a little salt, eat. Yum.
  • Cucumber. Cut up, drizzled with a bit of salt. Perfect snack.
  • Coconut oil. On everything.

Verdict? Will I continue?

Heck yeah!

It’s been strangely easy.  Now, I do think I need to watch a couple of creeping crutches, such as salt, caffeine, and nut intake. And I’m curious to feel my body as I add more cardio and strength building exercises into my routine.

One of the unexpected benefits of embarking on this adventure has been the community. So many wonderful people have come forward to share their success stories, commiserate, and jump on the challenge wagon. I’m excited to participate in our August challenges and see how we all fare – to share our go-to solutions, our unexpected discoveries, and greatest challenges.

If you’re interested, jump on board our Page with us and begin your August revolution! It can be as mild or as full on as you like. Do the month, or just come in for the week. Starting August 1 (aw heck, I’m posting late – join on in August 2nd!) and August 9th.

I celebrated the end of my first 30 days last night by sharing a glass of Dom Perignon with a girlfriend.  Um, awesome. It was sugary. And divine.

 

Photo credit.

 

Sugar-free: why all the desserts!?

So I decided to do a Pinterest board to celebrate and share the love of being sugar-free this month. To add to my board, I do a search for “sugarfree”, and lo and behold, my search returns….

…desserts.

They’re sugar-free, grant you. But they’re all desserts.

So I add “paleo” to the description. After all, I’m being paleo inspired this month as well. Surely that will return some more robust food options.

What do I get? Still desserts.

Add “vegan.” Desserts.

Add “grainfree.” Desserts.

What is going on?!

It’s like our decision to go sugar-free has created this gaping hole that can only be filled by replicating the very ingredient we’re avoiding!

Okay, people, let’s buck up together. I’m a fan of a good sugar-free brownie just like the rest of us. But the point in going sugar-free for a few weeks or a month isn’t to be constantly substituting for our “deprivation.” Our goal is to re-sensitize our overly-sugared tastebuds to the subtle and delicious possibilities of our palate.

Let’s take the plunge. Let’s go sugar-free for real.

So rather than adding non-caloric sweetener to make a faux blueberry crumble, let’s dare to take a step back and jump into a different diet altogether. We are not depriving ourselves; we are nourishing ourselves. This isn’t a pity party or a diet, it’s a festival of culinary possibility.

Let’s embrace the sugar free! Embrace real food! Embrace no additives, no sweeteners, no corn syrup, no calorie-free substitutions! (Except the best hot cocoa ever. You get one gimmee :))

I’m three weeks in and I gotta say, it’s not a hardship. I’m gonna keep the ship going.

Jump on in. The sugar-free water is just fine.

 

And PS: Check out my Pinterest board!

Eat your breakfast

I usually like a breakfast of coffee, more coffee, and cream. The burners in my kitchen are pristine from lack of use. In the olden times I’d scarf down a protein vega bar around 10 AM and be ravenous by about 11:30.

But during this sugarfast, I’ve been a positive breakfast dynamo. Three egg omelettes include with fish, spinach, kale, cilantro. Sprinkled with curry seasoning, then paired with a handful of nuts or a side of squash. Maybe some avocado.  And wonder of wonders, I’m not hungry til lunch. Or beyond.

I always though breakfast was irrelevant. Despite the data suggesting that breakfast is the most important mean for sustaining energy and managing weight, I sort of figured if I skipped it that it meant that I was consuming fewer calories. Right? Wrong. Breakfast skippers just eat more later. And because we get so darn hungry, we over do it. And snack at night, which doesn’t do us any good and can lead to weight gain. I just love to eat at night (and sugar, and popcorn, and small, crunchy things), however, I haven’t been having the same cravings at all now that I’m eating more substantially during the day. Wonder of wonders!

Moral of the story: My sugar free month has made me a breakfast convert.

So get your breakfast on.

If eggs work for you, then start by sauteeing in your add on ingredients, then crack three eggs over it and cook (I like to cook up the ingredients first, as they usually need more cook time than eggs). Here’s an interesting aside: eggs have traditionally made me feel nauseous. But organic, free-range eggs work just fine. Interesting, no? If eggs don’t work for you, then do a scramble of ingredients without the eggs, adding in your lean protein source of choice.

My usual contenders for add in’s (don’t add all of them at once :)):

  • kale
  • collards
  • spinach
  • turkey
  • chicken
  • fish
  • curry powder, spices
  • avocado (add on top after)
  • mushrooms
  • onions
  • peppers
  • tomatoes (b/c of sugar, I haven’t been doing too many of these)

Try a week of solid breakfast, and see what happens to your daily energy and hunger cycles.

Breakfast NOM NOM. Enjoy the yum.

 

Photo taken by me 🙂

Sugar free: my menus the last two weeks

Oh my god.

Who knew that squash would be so delicious?? But I get ahead of myself.

So I was asked by a friend, “Rachel, what exactly are you eating? Can you write out some of your menus?”

Why yes, I can. So here’s what a typical day has looked like for me over the last couple of sugar-free weeks:

Breakfast

  • Coffee – 6-8 AM
    • Okay okay, I know. But every day for me starts with coffee. Coffee fasting is for a different month. Not this month. Let’s not be crazy.
    • I take my coffee with cream, no sugar.
    • If you haven’t yet, try the paleo version with grass fed butter. It’s ridic. (And yes, a dairy fast is on my mind too…but not this month. See above notes on coffee.)
  • Breakfast omelette: between 9-11 AM
    • Throw some coconut oil into the pan.
    • Saute in whatever you fancy!
    • My favorite ingredients were organic turkey sausage, spinach, kale.
    • Three eggs. Bam, done.
    • If you’re sugar free, you can do cheese and stuff, but I stay away from cheese personally.
  • Add some sides to your breakfast.
    • Yes, sides! More sides! A slice of squash, or some hummus, or some sauerkraut (great for a happy gut!). Or avocado. Add enough fat that this will hold you over for a good long while and you will feel satiated. No toast. No potatoes. Forgot those pasty white things! Squash. Yummmmm.

Snack options

If you’re hungry, which you really may not be:

  • Squash. I love squash. Oh squash, where you have been all my life?? This one deserves its own blog so that I can get really poetic, but let’s just say that squash is my new favourite food. Squaaaaaash. Quick and dirty:
    • Heat oven to 400 or so (honestly, I never really check).
    • Cut squash in half.
    • Take out seeds.
    • Coat inside with coconut oil.
    • Put facedown on foil or cookie sheet.
    • Bake for awhile. 45 minutes-ish? (Again, I just leave it in there until I remember I put it there. Then I check. If it’s not done, I leave it longer.)
    • Once it’s all bubbly and soft and awesome, take it out.
    • Wait for it too cool.
    • Eat it.
    • Store by covering it and putting it in fridge, then cutting off pieces during the day and going NOM NOM NOM NOM.
    • I eat the skin. Is that weird? I dunno. But I do.
  • Nuts: Almonds, walnuts, cashews. Raw, please.
  • Cucumber, celery, cut up veggies – if your gut is happy eating crudite. Mine is not. Cucumber’s fine but the other stuff I would steam.
  • Reminder: no fruit. Who needs fruit?! Not you! At least not til next month.

Lunch 

If you want it. If you ate breakfast late enough, you might be fine through til an early dinner. But just in case. Eat 1-2 pm. Remember, no deprivation! If you’re hungry, then eat!

  • Salad. Huge salad. With almost anything. Favourite toppings of mine:
    • Chicken
    • Avocado
    • Cucumber
    • Shredded zucchini
    • Celery
    • Steamed broccoli
    • Sun-dried tomatoes (okay, okay, a little fruity, but as a treat)
    • Roasted garlic
    • Himalayan salt and pepper
    • Peppers
    • Mushrooms
    • Asparagus
    • Radish
    • Balsamic vinegar and olive oil
    • You could add nuts and seed, if your tummy takes such things (soaking nuts/seeds makes them easier to digest)

Dinner

  • Eat early if you can. Before dusk.
  • Protein (steamed fish, turkey, chicken, etc)
  • Warmed, steamed, dark green vegetables (think kale, broccoli, rapini, brussel sprouts, bok choy, collards, etc)
  • Salads if you like.
  • Squash! I’m serious. (But then again, I have developed a bit of a squash problem.)
  • Curry cauliflower (yummmm)
    • Cut up cauliflower into bitty bites
    • Put in a mixing bowl
    • Toss by hand in olive oil and curry (and maybe nutritional yeast). Get it all yummy coated.
    • Back in oven at about 350 for about 20-25 minutes
    • NOM NOM NOM
  • Kale chips
    • Strip the kale from the stalks
    • Massage with coconut oil

Drinks

  • My favourite treat ever. Dessert. Yum.
  • Tons and tons of water. Tons. Seriously. Tons. I drank a lot of pellegrino, too, but you want plenty of the old fashioned straight stuff.
  • Make cucumber water, lemon water, lime water. Water.

I’ve been looking into paleo sites as well for ideas. They have tons of good sugar free options.  My next step is going to be to figure out how to do what I’m doing and move towards the vegetarian side of things. Oh, and the darn coffee. And the dairy.

Shucks, it’s always something.

Meantime, here’s some places to be inspired! Let me know if you stumble on anything you love!

 

Sugar-free: week one musings

One week down.

“Be safe,” my girlfriend continues to caution. She knows I’m going sugar free this month.

What does sugar-free mean, anyway? Is it really that big of a deal? Is it dangerous?

“Sugar-free” can mean different things. We can’t be truly sugar-free, of course, nor should we be. Our bodies convert the foods we eat into glucose for use in cellular respiration (which is kinda sorta important). So carbs – which have gotten all sorts of nasty press –  include yummy things like vegetables and complex carbs. However, they can also include things like coco cola and potato chips.

So “sugar-free” is really a matter of degree and preference.

In my case, I have pulled out foods that are high in simple sugars. These include:

  • flours (all of them: rice, coconut, wheat, spelt, kamut, etc. Da nada. Zip. Zero. )
  • corn
  • alcohol
  • fruit and fruit juice (yes, fruit. But only temporarily! I will add it back in, though I’m not a fan of juice.)
  • sugar additives (honey, sugar, agave, molasses, etc. Stevia is okay)
  • processed foods and drinks of course, because they all have sugar in them. Anytime you see high-fructose corn syrup, we’re in sugar land.

Taking a look at the list above, doesn’t this seem sort of common sense (if a little inconvenient when eating out)? After all, eating nutrient dense food and getting more bang for your buck from your calories has got to be a good thing. Some research also links sugar consumption to cancer, which gives us even more reason to be carb-conscious.

Ketosis

Lowering one’s blood sugar through restricting carbohydrate intake can induce ketosis, which is when the body is low on available glucose and instead burns fat for energy. Ketosis can ultimately also burn muscle, which is why it’s received some criticism in the press and is why you shouldn’t take out the carbs for too long.

One of the signs of ketosis is thirst and reduced food cravings. And funny smelling breath. I have certainly experienced reduced hunger and increased thirst. (I’ll ask some unwary friend to give me feedback on my breath.) But whether that’s because my body is in ketosis or whether it’s because I’m eating more fats and proteins (which are highly satiating) is up for debate.

Verdict

Right now, I’m really enjoying this experiment. I can’t remember the last time I had this much equanimity in my mind about food. Usually I’m a food monster – wondering when the next meal or tasty treat will come. Chocolate, get in my belly! But taking the sugar out has transformed my usual food cravings. I eat… then I’m satiated.  I’m not reaching for the next thing.

For now, that’s well worth the price of admission.

 

Cool blog. “Kate Quit Sugar.”

Cool article. “Life without sugar: One family’s 30-day challenge.”

 

 

 

 

 

 

 

Chocolate you can have on a sugar fast. My heart to yours.

I LOVE my hot chocolate. Love it. Well, generally, I just love chocolate.

But if I’m going sugar-free, I don’t want to dive into a chocolate bar, no matter how dark.

So here’s my absolute favourite treat.

It’s oh so good. And it’s dairy free, sugar free, gluten free and even kinda healthy.

  • Unsweetened almond  milk – 1-2 cups in a saucepan (you can sub in hot water if you don’t want it too thick)
  • Raw organic cocoa – 2-4 tablespoons, depending on how thick you want it.
  • One stevia (don’t overdo it)
  • Play with the ratios of almond milk to hot water and cocoa amount – everyone is different in taste (I love mine really thick, but you may prefer a less dense version)

Whisk it all together in a saucepan in fairly high heat. Here’s the trick: bring to a boil. Let it start to froth up, but then quickly remove it from heat before it boils over. You have to be fast like grease lightening. I don’t know why, but it thickens it up nicely.

Let it cool to drinking temperature.

Enjoy!

Stevia Safety Tip

Photo credit

Sugar Free, Day 6

I’m usually a hangry girl.

Vata-deranged, angry glint in my eye, don’t-get-between-me-and-my-chocolate-at-3pm kind of person. But the last couple of days, my body has felt…well, weirdly satiated. I eat a big ol’ breakfast at around 9  and don’t even really feel hungry for lunch. That isn’t to say that I haven’t craved an apple (oh, the idea of something sweet makes my lips just pucker!), but I haven’t had the “must eat” crashy crazies that I usually get every couple hours throughout the day.

This remarkable change testifies to the dependency that my body had developed for quick sugar. Now that I’ve taken sugar rich foods off  menu, I’m just not as tempted to reach for the nearest turkey drumstick. Also, the foods that I’ve been eating are higher in fat and lead to longer-lasting satiation: avocados, lean meats, squash, omelettes with coconut oil. I had of course heard about this miraculous shift in the “hanger-pangs,” but it’s rather startling to actually experience it.

My body is…quiet. Less distracted. Less noisy. I’m not obsessing about when I’ll get my next sugar/ caffeine fix, because things are humming along.

What will week two bring?

Sugar free adventures, Day 4

Here’s how the day broke out:

  • Breakfast of eggs, squash, spinach, hummus.
  • Lunch: steamed greens, omega 3 dressing, and a chunk of sweet potato.
  • Dinner: turkey, walnuts, squash.
  • And my yummy stevia, unsweetened almond milk, cocoa delight.

So…no rice, no flours, just whole plain recognizable foods full of goodness. Wasn’t hungry for hours after my solid breakfast. For a gal who routinely lives on coffee for the first four hours of the day, eating something substantial in the AM seems decadent! I’m growing curious about taking a more deliberate paleo approach to my “no sugar month”, but have a few questions.

For example, are my beloved hummus and the cream in my coffee “legal?” Do I need to replace cream with grass-fed butter and bullet proof it up (um, by the way, bulletproof coffee is one of the most delicious things ever…but you do need a blender).  And is hummus okay? Legumes? Squash okay? For me, the “you can eat duck, quail, rabbit, bison, or lamb!” is not tempting diversification. I’m currently seeking advice on some paleo twitter feeds to see what I can turn up (and I’m also curious about what kind of response I get through twitter pleas, never having gone the route of relying on the kindness of social media strangers).

So everyone, any suggestions? Or- more importantly – any sugar and flour free favourite treats in your recipe books to keep me strong when the days get a-weary?

Right now the novelty of eating as many nuts as I want is pretty intoxicating….but that may wane after I empty a few more bags of walnuts.

Love your Anti-Sugar-Plum Fairy.

 

Photo credit.

Paleo-veganism: the love child has arrived           

My mother never knows what to expect when I come home.

Chatting about my plans for Thanksgiving, there will come the inevitable pause as she tries to plan her menu, “ So, uh…what exactly are you eating now?” Then the big (and well-deserved) sigh, “I can never keep up.”

Poor Mom. Yogis change diets like models change clothes. Vegan one week, then gluten-free, then sugar-free, then paleo…we range happily through the frontiers of cleanses, fasts, and dietary upheavals. Yogis can become obssessed by their diet because – like fitness professionals – we want a physical body that feels clean, lean, and efficient when we pratice. There are good philosophical motivations, too; ancient texts exhort yogis to practice sauca (cleanliness) and kriyas (purifications) as part of their practice in order to purify the body and clarify the mind.

Traditionally, yogis have avoided eating meat as part of the practice of ahimsa, non-violence. Some styles of yoga like Jivamukti explicitly include vegetarianism as a pillar of the practice. Go to any ashram, and nine out of ten times you will served a vegetarian meal. However, after years of no meat, many of my yogi friends have begun adding meat back into their diet. Why? Weakness? Boredom?

No.

Energy. They just didn’t feel good.

For some of them, they’re adding meat after more than fifteen years without it. “I smelled a steak,” said one ruefully, “and that was it.” Some yogis are ordered back onto meat diets by their doctors. “I was so sick, I had no energy,” another confided. “I really didn’t want to do it. But once I added back a little meat, I just felt so much better.”

However, even if they’re adding back in animal products, many yogis still seek diets that are very clean. Free of processed foods, flours, and additives. It’s not so surprising that some have turned to the paleo diet for inspiration. At my office – yes, the yoga one – there is currently a book circulating called, “Eat Bacon, Jog Less.” Now, my office is full of health conscious critters who go to yoga classes and participate in midday jogging parties. Even here, bacon could be next on the menu.

What’s next

While true vegans (those who abstain from use of all animal products for ethical reasons) would emphatically disparage the conflation, a cross over between vegan and paleo is now – rather shockingly – at hand. Apparently, we no longer need to choose. Become “Pegan,” if you will, and embrace the vast foundational similarities between vegan and paleo diets.

  • Eat lots of warm, cooked vegetables
  • Eat good fats
  • Not too much fruit, and eat seasonally
  • Eat whole foods
  • Avoid processed foods (including flours)

Nuts, seeds, fruits, and veggies will form the basis of your meal. Eschew the dairy, grains and flours that aren’t part of the hunting and gathering lifestyle.

And then, if you are a carnivore, go ahead. Throw a steak on it.

 

*For my true vegan friends, try “Oh She Glows.” I promise: not a steak in site.

Education: this post inspired by my research and lurking into online communities such as paleo magazine and the paleo diet. 

Photo credit.

 

Sugar free month. And stuff.

I’m back to my food shenanigans people. Back with a vengeance.

Oh, the food adventures that I have been having!

Well, since we last connected about food, I have become interested in the power of paleo. Just a little. That’s right, I’m exploring what it’s like to run with the dinosaurs (I know that statement is completely historically inaccurate, but since I also know you’ve just seen Jurassic World, you probably won’t mind).

A couple of months ago, I decided that something needed to change. Some of you may have been privy (ahem, excuse the pun) to my first few rounds of food diaries exploring veganism and juicing. Well, the passion for food experimentation never really dies, and now it’s taken a different turn. I went to see a wonderful Ayurvedic doctor, Todd Caldecott, here in Vancouver. And I also saw a naturopath….And an acupuncturist. (Never one to sideline Western medicine, I saw my GP and a gastroenterologist as well.)  Essentially, they all said the same thing:

  • Hey, vata deranged yogi, stop eating things that are cold.
  • Eat warm, nourishing foods.
  • No more salads.
  • Eat some fat.
  • Eat some meat.

Todd was full of good, common-sense suggestions to try to get me back on track (eat early, eat fewer meals, avoid flours). But I must confess that I’m not always the best student (although I really, really try). I often forget to take my tinctures when I’m supposed to and I fall off the wagon and gorge on frozen fruit while watching Game of Thrones.  (“You’e obsessed with eating frozen fruit?” Todd had mused and frowned, “Cold. Too cold for vata. Probably not the best.”)

At any rate, friends, that brings me here.

Inspired by my wonderful friend and yogini, Janet, I am going to go for a sugar free July.

This choice means:

  • no refined sugar
  • no honey, molasses, agave syrup, etc
  • no alcohol
  • no frozen fruit (oh friends, how I wanted to write, “limited!” But I will endeavour!)
  • no flours

Now, I know that flours aren’t sugar, but they’re not great for you, so I’m going to go flour free. Not just gluten free, all flour free. If I can’t tell what it is, then I’m not going to eat it. This little plan will go well with my possible Paleo explorations. More on that to come. But for now, we’re starting with the sugar.

What do you say? Anyone want to come on board for a week?

May the non-sugar games begin!

Photo credit.

Flourless & vegan chocolate chip cookies

I really suck at preparing for the holidays.

Oh, how I long to be the person who mails their holiday cards weeks in advance, or buys christmas presents in April!  If only I were more like my Grandma Vera, who just bought next year’s holiday cards in the “After Christmas Sale” rack.  Now that woman is prepared.

But I’m not.  I’m a “better late than never, fly by the seat of your holiday pants” kind of girl. So this year, when I forgot (again) to get my cousins something for their stockings, I decided that I would take advantage of my time home on the Texan farm to bake cookies for New Years.

Yes!  New Years!

I may have missed Christmas, but this year I am helping friends and family ring in the new year with something tasty.  Huzzah!

Now, I have friends with all sorts of dietary preferences and requirements, so choosing the right recipe is an art form.  Perhaps it’s just the nature of the yoga biz, but you never know if someone is gluten-free, vegan, paleo, dairy free, seed, or nut free.  And then I have also friends who roll their eyes such nonsense and mock me for not using good ol’ butter, shortening and white flour in baking.

I found this recipe on a delightul site called Chocolate Covered Katie (Katie is my kind of gal), and made a couple of minor adjustments.  Now, while these aren’t strictly gluten free for those who are allergic (they are made with ground oats), for most people who are gluten-preferential, they’ll do just fine.  I used almond milk and vegan chocolate chips (Ghiradelli makes chips without milkfat – simply read the ingredient list on your brand of chips to see if you’ve got some winners) to please my vegan friends.  I used coconut oil in lieu of melted butter to please my lactose intolerant peeps.  However, I used no steak (sorry, paleos).  I also used a stupid amount of chocolate chips.  Just because.

Here you go!  Enjoy!

Rachel’s “I forgot Christmas; wait here are your New Year’s cookies!”

Ingredients:

  • 3/4 cup rolled oats
  • 1/4 tsp baking soda
  • 1/8 tsp salt
  • 2 tbsp brown sugar
  • 1 tbsp plus 2 tsp white sugar
  • 2 tbsp chocolate chips (um, I just dumped a lot in)
  • 1 tbsp coconut oil
  • 1-2 tbsp almond milk of choice (start with 1)

Instructions:

  • Blend first 5 ingredients together in your food processor, blender,  Vita-Mix, etc.  This will turn your oats into a nice flour and blend all the dry stuff together nicely.
  • Fold in other wet ingredients. Don’t add too much, and stir thoroughly before you decide to add more.
  • Use a spoon to form into cookie shapes (your hands will make dough too warm and stick) and place on a greased (with coconut oil!) cookie sheet.
  • Cook 6 minutes at 375 F. (For thinner, harder cookies, you can cook a bit longer.  At 6 minutes, they won’t look quite done, but they “congeal” and settle as they cool.  Uh, sorry, “congeal” is a bad word, but they’re all delicious!

This recipe only makes about 8 cookies. For my New Years baking, I multiplied the recipe by 10. For a regular batch, at least double it.

Happy Happy!

 

Elimination Diet: Week 2

funny-pictures-cat-is-tiredMy god, what a week.

The fatigue was unreal.

I’m not sure which had the greater effect on my energy – caffeine withdrawal, the food detox, or the kick-my-booty yoga workshop with Desi Springer and John Friend – but I was a tired puppy dog.  Surely it’s a combination of all three, but I’m putting my money on caffeine as the primary culprit.

I even took naps.  Yes, naps.  Now, I am not what you’d call a nap person, but there was an afternoon that I could not help myself but collapse into bed between the yoga training and teaching and passed out.  Deep, sloggy, bone-ass tired.

And the moods.

Friends, I would like to share: I am not always a bright, chipper ray of sunshine.  Yes, I love the light.  I relish the uplifting joy of being alive, embodied and in play with the universe.  Like a plant, I yearn to lean into the light and expand my happy little leaves.  But there are days where I descend into the darkness and the muck.  My happy little leaves get squashed under a big-ass boot called “Anxiety-Depression” and down I go into the boggy depths.

Last week there were moments of light…and there was also some serious swamp time.

But sometimes we gotta be in the swamp.  There ain’t no lotus without the mud.   If we’re going to clean the house, there are going to be some dust bunnies.  Now – relatively on the other side – I marvel at the emotional journey.  Yoga was incredibly helpful during this time.  I am very grateful for Desi Springer and John Friend’s heart-bursting, booty shaking yoga workshops.  I have no doubt that – despite my weary resistance – consistently working to expand my physical body helped to woo my nervous system from its depths.

Tips for your first week

From my experience over this last week, here are some tips for you if you’re going on a cleanse:

  • Be ready to be tired.  The fatigue that you’ve been hiding under your sugar and caffeine feedings will surface.  Let it come.  Embrace it.  It is your authentic energy body finally having a chance to ask for rest.  Give yourself the time and space to get quiet.  Sleep.
  • Allow your emotions to surface, rise, and pass.  Like your fatigue, emotions frequently get stuffed under food and drinking habits.  We dull out the feelings we don’t want with alcohol and comfort foods.  Breathe.  It’s okay.
  • Do yoga.  Show up to your practice.  But give yourself permission to modify.  Try restorative or yin.
  • Slow down, clear your schedule.  Give yourself permission to nourish your senses with walks outside, music, good books.
  • Drink warm liquids.  Even just warm water.  Warm liquids help your digestion and calm your nervous system.
  • Sit quietly for 5 minutes a day and simply feel your body and your breath.

On another note, forgive your cleanse lapses.

I had some slip up’s this week (like the moment I realized my beloved Bragg’s is made with soy.  Duh.  I think I was in denial.), but the big picture is really what’s important.  You are making big positive changes.  Do your best, but forgive the lapses.  Then do your best.

And my caffeine update.  Okay, I had a small caffeine lapse.  And I’ve been a little obsessive about decaf coffee.  I know it’s a sticky point for me.  So as a personal challenge, next week I may try to get off coffee entirely.  Onwards.  Week 3.

 

Elimination diet: first week

49thUm, I think I’ll consider this week a warm up week.   A…mostly elimination diet week.

I’ve done a pretty good job of cutting out the potential causes of digestive alarm, but…there have been a couple slip ups.  Mostly involving decaf coffee and diary substitutes.  (Starbucks – why do you only have soy?  Why?)   However, since discovering the outrageous goodness of almond-milk decaf lattes (really good ones available at 49th parallel, Whole Foods, Bica, and Gene’s), I feel that I can overcome nearly anything.  That is, except letting go of decaf coffee entirely.

Another Achilles heel?  Popcorn.  I am a crunchy, crunch finger food-lovin’ fan.  But corn is a no-go (even dry popped and organic), so instead I will satiate my crunch needs forthwith on rice cakes.

While eliminating many of the comfort foods from my diet is a physical challenge (read on, friends, read on), the really interesting part of this process is psychological.  It’s become very entertaining to watch my mind find excellent excuses for satiation:

  • “But I deserve a coffee!”
  • “Surely a little won’t hurt.”
  • “It’s just rude not to toast with real champagne!”
  • “But popcorn is healthy!”
  • “They’ll think I’m so weird for not drinking!”  (It is so much fun to make others responsible for my decisions.)

Truly, a major reason that I’m doing this elimination process is to withstand the strident compulsions of my mind.  By changing the way I eat, I am beginning to change my identity as an eater.  I am not interested in being on a temporary diet that will have me yo-yoing between being “good” and “bad.”   Rather, I’d love to set up eating habits (and an identity) that will best support my functionality, wellness, and happiness as a human being.  Going a bit to an extreme through this elimination diet helps me to confront the harpy voices in my head and settle into the discomfort of not appeasing my mind’s every whim.  Getting comfortable with discomfort opens a world of possibilities and helps us to make good choices that are inconvenient.

…Even though I’m not giving up decaf coffee.

Yes, I see the irony.  But baby steps, okay?

Symptom #1: Fatigue

So, I’ve been absolutely exhausted.  Waking up in the mornings has been a muddy slog.  The first four days of last week were characterized by dullness and headaches – symptoms almost certainly caused by caffeine withdrawal.  And not only do I want to sleep, but my muscles feel physically tired as well.  Attempting to get exercise has been pretty hilarious.  I consider it a triumph if I just make it to class and do the minimum.  And I’m sore!  It’s as if my body is saying, “Slow down there, sister!”  So yes, body, I’m listening.  Slowing down as ordered.

The last time I withdrew from caffeine I experienced a similar torpor.  It’s as if going off caffeine suddenly exposed my underlying extant exhaustion.

These unpleasant side affects raises the question: well, why quit caffeine anyway?  If drinking caffeine gives me a happy high that makes the world seem grand,  why forgo that experience?  Is it that bad for you?

Well, for me, even though the highs feel great, the troughs of a caffeine crash are so brutal that I lose a sense of the difference between real and chemical fatigue.  I also have a hard time with moderation.  My little rat brain thinks: if one cup is good, surely four will be amazing!

For me, caffeine is like a bad, bad boyfriend.  When he’s there, he feels sooooo good…and when he’s gone it feels sooooooo bad.  Until I get over that cheating motherf*cker.

More symptoms

A secondary word for the week: bloating!  Damn, but those veggies know how to turn me into a puff-monster.   With a little pooching, I can seriously look as if I’m in my second trimester.  I think the problem will be ameliorated by the deliberate addition of fish into my diet, rather than trying to source my protein exclusively from vegetables.

Other symptoms?  I’ve also had a lovely breakout on my face.  I’m told this could be related.

Week 1A: 

So: tomorrow begins the…ah, “no-cheating-whatsoever!” portion of the elimination diet.

Well, truthfully, I will do my best, I’m also going to be okay with occasional slip up’s.

Otherwise I’ll accidentally eat soy, give up the ghost, and eat a cake.

Stay tuned.