Stewing

I have been busy in my other line of work...I know, hard to believe there is more to my life than bootcamps and blogging. I wish!! In my dreams I would seriously follow Deanne around all day..and looking oh! so good:)

So, I have decided for this week's post I  would allow us all to reflect on the information we have been reading  and "let it stew" as they say...

Did you read through this table on page 113?

It is intended to help you work from one side of the graph to the other. 

(unhealthy/false fix........ to most healthy fix)

I am not sure about you, but I pretty much like to jump in with both feet...if I can get the most bang for my buck with Kale chips then pass the bag..let's get munchin'!! Uh...what are Kale chips?? you ask...

...I found them at Trader Joes

and knew I must have that really pricey small bag of 

krinckled up green leaf looking snack.

After all my healthy fix is in there!!

 

And this folks...is not the bottom of the bag.

I think perhaps I DO NEED the transitioning table.

If this is the measuring stick of fit eating...

pass me the carrot sticks. 

There have been times in my life where I've had to say "Okay!" to an A-.

I'm good with that.

On a different note, remember the part about Epipha-MEs?

I had mine.

Went to a semi-important meeting after eating lunch out.

This was NOT a large lunch..in fact an under 500 cal lunch.

No dessert, salad, healthy- type, vegetarian and all.

About midway through the meeting, my stomach started to hurt.

I mean ache and pain and I found myself hoping my facial expressions

were not reflective of my inner grumblings.

I considered unzipping..but of course, that would not be professional.

Somehow I made it through the meeting.

On the way home I called my husband to find out if he was having similar stirrings

(as he was my lunch date). Nope, he was fine.

I came home to alka seltzer and while I flung myself 

on the bed and laid still in the fetal position.

It dawned on me.

My epipha-ME:

My pants were too tight.

And that, my forever fit friends is when it happened for me.

When finally I came to realize that continuing to eat at current trends

has proven more painful than

becoming accountable for what goes in my mouth.

Or as Dr. Peeke put it...

 

"when the pain of where you are now is 

far greater than the pain it will take to get out."  

So after facing the fact that I am TOO an addict of food and

experiencing the pains (literally) of my epipha-ME..

I am now ready to progress into Chapter 6: Stage 2 Beginner Recovery.  

Come and join me!

.. and in case you were wondering....they WERE my fat pants.

  

VBC Chapters 4 & 5

Have you had your Epipha-ME??

Before Dr. Peeke gets into her "three stage pathway to overcome food addiction", she points out that we must first find our true hunger by having our own "epipha-Me"; that moment when you know your life is about to change. She gives some classic examples of clients she has worked with and what it was that gave them the motivation to change.  I especially liked the story of the woman whose doctor walked into the exam room to conduct her yearly exam and stated.."still fat?".  That was it! The woman started that very day...returned 14 months later and 100 pounds lighter to the MD's office just to make her point and fire the health care provider. 

Sometimes I need a good epipha-Me and  wonder how I am going to arrange for one to strike.  Dr. Peeke points out that the mind shift occurs "when the pain of where you are now is far greater than the pain it will take to get out."  She also states that "the stronger the resolve and reward, the less painful the process."  
[For me this is going to entail facing how I feel about the me right now and then being able to envision who I can become. And...I am thinking that those old jeans in my closet may not be near the reward necessary to provide the powerful resolve I am seeking...]

Chapter five begins the three stage pathway with Stage 1: False Fix Detox.  Dr. Peeke's blueprint for the detox are the three M's: mind, mouth, muscle. In reference to "the mind" she points out the benefits of regular meditation..a time to quiet the mind and contemplate life. She also points out the importance of creating a healthy fix environment for yourself and surrounding yourself with supportive people.

When introducing the "mouth" role of stage 1 detox, Dr. Peeke discusses "safe highs" with foods that will provide "dopamine-building" nutrients.

Specifically foods that are high in: 

phenylalanine: meat and eggs, fish and seafood, milk, skim, 1 or 2%, spinach, watermelon, nuts, seeds, tofu, soy bean protein, chocolate, drinks containing aspartame, baker's yeast , soy sauce.

tyrosine: meat and eggs, fish and seafood, diary including yogurt, cottage cheese, low fat cream or other cheeses, spinach, turnip greens, avocados, bananas, almonds sesame seeds, legumes and beans, whole wheat, steel-cut oats

vitamin B6: turkey, chicken, russet potatoes, spinach, red bell peppers, turnip greens, cauliflower, squash, bananas, watermelon, cantaloupe, strawberries, avocados pineapple, grapes, hazelnuts, flax seeds, soy protein, peanuts, beans, fortified cereals, brown rice, wheat germ, garlic, cayenne pepper, molasses, ginger

And of course steering away from trans fats and high fructose corn syrup as well as watching your sugar intake. 

Lastly, Dr. Peeke introduces the "muscle" piece of the detox blue print suggesting that exercise is the best healthy fix because it directly regenerates D2-like dopamine receptors similar to those linked with food addiction in the brain. She does warn the readers to not "over do" as extreme exercise can actually increase your appetite. [And anyone who has trained for an event, marathon, tri etc has felt this phenomenon;]

And because it is Valentine's week I feel compelled to include one of her final points tucked right between "stick with it" and "sleep tight"...."Sex it up!" That's what I'm talkin' about baby!!

Have a great week!! See you at bootcamp...I'll be the one working just enough to kick in the D2s but not so hard as to force myself to a false fix:)

VBC chapter two

False Fixes, Happy Histones and Hijacked Reward Systems

Chapter two was full of interesting information...I am going to hit on some of my favorites. You feel free to add what jumped out for you...we'd love your comments:)

Dr. Peeke begins with the point that everything we do is motivated by the reward. She suggested we think about each activity of our day and review what reward we got from the action: sense of accomplishment, energy, pride, satisfaction.  She pointed out that after over eating...what is our reward?? Like when the bag of chips is empty what are you left with...that would be called a "false fix" since we are left with guilt, shame, angst [and if you are like me...a sick stomach!]

How have we gotten to the point that we actually believe that the over eating will give us the "fix" we are looking for.  This is where it gets interesting...she points out that from the very  beginning...like think pre natal molecular level.. our neuron pathways are learning about rewards for us.  She suggests that what our mothers ingested when we were in the womb plays a role in developing our food affinities.  (Oh dear, something else to stir up the mommy guilt..:)

But the good news is that we can change or alter our genetic tendencies. From the book, page 30...

If you can change certain key choices--your diet, 

the way you handle stress, how you move your body--

you can rewrite those notes in the margins of your genome 

and flip the switch to activate the genes that support and protect you health.

To switch a genetic tendency, requires a special protein called a histone that  surround each gene.  For example, when you eat something healthy then the histone orders certain messages be sent to the brain..like improved immune function.  If you eat junk food, the histones are sending messages such as increased inflammatory responses. The goal, as Dr. Peeke points out is to have  "happy histones". 

Going back to the question as to "how did we get to the point where over eating became a fix?..."  Another quote from chapter two, page 37:

Substance abuse researchers say that the brain adaptations 

that result from regularly eating so-called hyper-palatable foods--

foods that layer salt, fat, and sweet flavors, proven to increase consumption--

are likely to be more difficult to change than those from cocaine or alcohol 

because they involve many more neural pathways.

Dr. Peeke spells out in chapter two how the typical "fast food fix" hits us at so many levels and that those who have designed  the meal have done so consciously  in preparation, ingredients and portion size to manipulate our brain chemistry with additives and nutrients that release that familiar dopamine rush as well as an opium-like rush of pleasure that also becomes addictive. Thus the "hijacked reward system".

At the conclusion of chapter two, Dr. Peeke promises that The Hunger Fix will provide us with a three stage pathway to overcome food addiction. I say...Bring it!! [Not the false fix or the fast food, mind you but the power to choose the real rewards in life...]