Stages of Change

Big lifestyle changes like a change in the diet require preparation, emotional as well as logistical

Pre-contemplation – Not yet acknowledging that there is a problem behavior that needs to be changed

Contemplation – Acknowledging that there is a problem but not yet ready or sure of wanting to make a change

Preparation – Getting ready to change

Action – Changing behavior

Maintenance – Preventing Relapse

The evidence-based diet to decrease chronic pain

Avoids:

Alcohol                       Refined and/or hydrogenated oil (trans fat)

Caffeine                      Refined flour

Refined sugar              Corn syrup

Dairy                           Eggs

Meat

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

Obstacles to Change

Cost

“Willpower” – Emotional decisions about what to eat, when, and how much

Digestive Problems

Knowledge

Knowing what to eat

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.

Beans and grains are low cost, however:

Black beans are 69-99 cents/lb dry(about 10 servings):

$0.12/serving 140 calories, 0 fat, 18g protein, 30 g fiber

Extra lean ground beef $2.49/lb,

$0.62/serving (4 oz) – 256 calories, 19g fat, 21 g protein, 0 fiber

Emotional Choices About What to Eat

There is a difference between wanting food and being hungry

Mindfulness when hungry/reaching for food can be very illustrative

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

Digestion

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)

A reminder on what to eat:

Fruits and Veggies:  5-9 Servings per day decreases the risk of most chronic diseases.

Carbohydrates and Fiber: increase fiber, ultimately to 30 – 50 grams per day

Eat low on the Glycemic Index

Yogurt, lowfat,               14   unsweetened, plain         Corn                              49

Lentils                            29                                         Spaghetti, durum            55

Apple                             36                                         Rice, white                    59

Spaghetti, ww                 37                                         Ice Cream                     61

Tortilla, corn                   38                                         Macaroni and cheese     64

All-bran cereal                42                                         Grape-nuts cereal          67

Orange                           43                                         French baguette             95

Resources:

The Revised G.I.Diet

The New Glucose Revolution

www.mendosa.com/gi.htm

www.glycemicindex.com

Fats

“Good” Fats: Nuts, Fish, Flax

Neutral Fats: Olive Oil, Canola Oil

“Bad” Fats: Saturated Fat, Trans Fats

Logistics/Planning for Good Nutrition

It is generally easier to add “good” foods than to eliminate the “bad” ones we crave

Stock easy healthy foods, do not keep junk food in your home

Cook ahead

Use appliances

Make trades