Why am I so tired? Thyroid Issue May be the Cause

thyroid

Every week people arrive at my clinic wondering if their thyroid is okay. They’ve often had their conventional doctor check their thyroid, and are told that everything is fine. However, they aren’t convinced. They feel tired, cold, achy, and gain weight easily. They have headaches, depression or constipation, all symptoms that may reflect low thyroid function. Experience has taught me that evaluating the thyroid is complex. Low thyroid function can be caused by the immune system itself and by the dysfunction of other hormone glands in the body. It can be also affected by stress, toxins, and nutritional deficiencies. Evaluation of the thyroid is so much more than just running one test.

The thyroid gland is a small gland in the front of the neck that produces the hormone that sets the metabolic rate of every cell in the body. These hormones tell your body how fast to burn calories, influence stomach acid production, determines moisture levels in the skin and so much more. The thyroid gland is also the most common site of autoimmune disease in the body. The immune system can sometimes attacks the thyroid gland and interferes with its ability to provide the hormones needed for normal tissue function and repair. I had a patient who had gained 47 pounds in one year, despite good diet and regular exercise. Her doctor insisted that her thyroid was functioning properly, according to the one test, the TSH level, that he can run. We ran further tests which showed that she did indeed have antibodies to her own thyroid that were blocking her thyroid from making the hormones she needed to burn calories normally. Once that deficiency was corrected, she had to work hard to lose weight, but it was possible for her to do so.

Another patient came to the clinic already taking thyroid replacement medication but reported feeling as tired and achy as she had when she was first diagnosed as hypothyroid years ago. Again, her TSH test was normal. We dug a little deeper and ran a reverse T3 test. This test determines if her thyroid hormone was being converted to active T3 or a dud version called reverse T3. Elevations of reverse T3 are important if you are sick and need to conserve energy and rest. However, there are other conditions that can trigger this downstream activation of reverse T3. High stress levels, low iron levels, and chronic inflammatory states can all drive up reverse T3 and make you feel unnecessarily tired. In this case, the patient had experienced chronic stress and had an elevated reverse T3. We changed her thyroid medication slightly and gave her additional natural medicines to balance all her thyroid hormones, thus giving her back the vitality she was missing.

Naturopathic physicians prefer a full panel of thyroid hormones to accurately diagnose thyroid problems. This panel includes the relatively stable pituitary hormone TSH, free T4 (inactive thyroid hormone), free T3 (active thyroid hormone), reverse T3 and a thyroid antibody called TPO. Often we are able to unveil issues in the complex dance of the thyroid hormones, which can then be treated in a variety of ways, both holistic and pharmaceutical.

Dr. Deidre Macdonald is a naturopathic physician practicing in downtown Courtenay. 250 897-0235 or www.getwellhere.com

The Real Skinny on Dietary Fat

animal fat

Is butter the new broccoli?  For years we’ve been told to cut back on animal fat to improve cardiovascular health.  Now, headlines in the Globe and Mail and dozens of Paleo diet books are telling us that fat is back; saturated animal fat may not be the problem we once thought it was.  But what is the real skinny on fat?

The meat lobby has worked hard to spin the data and to lobby policy makers to include meat in dietary recommendations.  But scientists who understand the complexities of nutritional research are holding fast to their assertion that fat is not back.  Frank Hu, professor of nutrition and epidemiology (disease causation patterns) at Harvard School of Public Health, says, “Evidence from studies on thousands of people shows that if you replace saturated (animal) fat with unsaturated fat, you reduce your risk of heart disease.  If you replace saturated fat with refined carbs you don’t reduce your risk.”

Prior to the 1980s people were eating large portions of red meat, bacon and dairy products.  The information about the inflammatory, pro-disease nature of saturated animal fat came out and generally people replaced the fat with a very high carb diet.  Remember all the muffin shops selling 1,200 calorie muffins and the flood of pasta cookbooks?  All those refined carbohydrates contributed to a surge in diabetes, obesity and cardiovascular disease.  Too often I hear people concluding that because reducing dietary animal fat didn’t reduce heart disease rates, then fat must not be bad.  The truth is, replacing fat with refined carbs is like replacing cigarettes with alcohol:  both are disease causing.  The solution is to cut back on animal fat and replace it with whole foods, like lean protein (chicken breast, egg whites, pork tenderloin) and eat more fish, beans, raw nuts, olive oil, quinoa, brown rice and of course vegetables and fruit.

But that kind of common sense advice doesn’t sell books and make headlines.  Contradictory and controversial information makes headlines.  The British Medical Journal published a report by a reputable nutrition advisory panel that recommended the general public should reduce their intake of dietary animal fat.  That didn’t make headlines.  But an article they published, written by a journalist (not a scientist) named Nina Teicholz which was critical of the prior article, was all over the news.  Her article was full of errors and misleading statements, but it has been quoted frequently and held up as information from the esteemed British Medical Journal.  She points out that there are large studies that fail to show a correlation between reducing saturated animal fat and cardiovascular death rates.  However, a study would have to include a massive number of people to prove a statistically significant connection when you are dealing with these particular parameters.  She also points out that there is a large study showing that women told to reduce animal fat didn’t reduce their rates of heart disease, however, in that study, the women weren’t told what to replace it with.  Left to themselves, people will eat more refined carbohydrates, which is a risk for heart disease, so again, you won’t see a statistically significant difference.  The bottom line is, we need to ignore claims that large trials contradict advice on saturated fat.

Fat proponents cite studies showing that dairy products don’t raise cholesterol.  But the only studies that don’t show elevated cholesterol were funded by the dairy industry and included low fat dairy products.  Analysis of studies over seventy years that asked people to eat full fat dairy showed a clear elevation in harmful cholesterol levels.  Any evidence to the contrary is weak and poorly designed. But it does make headlines and sell books.

In all the debates on whether animal fat causes heart disease, I am always amazed that we are forgetting that animal fat and particularly processed meats have long been linked to increased rates of cancer.  In October 2015, the International Agency for Research on Cancer announced that based on the analysis of large amounts of research over many years, processed meats (like bacon, sausage, cold cuts and hot dogs) are “carcinogenic to humans” and that red meats (beef, pork, lamb, and veal) are “probably carcinogenic to humans.”

So does this mean we all need to become vegan?  If you are motivated to prepared and eat a lot of nutritious, whole food then go for it.  But too commonly the diet of vegans slips into a low protein, high refined carb, fast food version of a vegan diet.  Remember, white bread and potato chips are vegan, but not healthy.  I coach my patients on a nutrition plan that combines the principles of eating reasonable portions of whole, unprocessed foods, including lean meats and low fat dairy.  This lifestyle plan is low in refined carbs, animal fat and salt. It has been proven to help people lose weight and reduce blood pressure, heart disease, and cancer—plus it is do-able for most people.

7 Strategies for Successful Weight Loss

  • #1 – Eyes on the Prize: Write down why you want to be at a healthy weight. Do you want to have less joint pain so you can play with your grandchildren? Is it so you will feel better about yourself and have less negative self-talk? Is it to have more energy? You will need compelling reasons why you want to lose weight in order to get through the summer barbecues, Halloween candy, Christmas parties and sometimes just the supermarket checkout!
  • #2 – Conscious Eating: Before you eat anything, take 3 deep breaths. Check in with your self and your body. Listen for what is motivating your desire to eat. Is it hunger or an emotion? If it is an emotion, a craving, or a body sensation other than hunger, keep breathing and find another outlet for your feelings. If it is hunger, then consciously choose nourishing food.
  • #3 – Know your triggers for overeating: Chances are by now you know where the rough spots are. Does boredom send you to the fridge, or do pot-luck dinners result in some serious grazing? Make a plan for dealing with your known trigger situations. Since most diets fall apart when we are under stress, have a list on your fridge of 10 ways to reduce emotional stress without eating. Some good examples are: going for a walk, writing in a journal, reading a spiritual book, talking to a supportive friend, deep breathing, yoga… make your own list.
  • #4 – Menu Plan: Many diet books recommend writing down what you have eaten. This strategy can be a helpful part of conscious eating. However, writing down what you are going to eat is also very important. Knowing there is a plan in place means less impulsive eating. Planning means shopping and cooking are more efficient and you will be more likely to stay on track.
  • #5 – Eat to 80% full: Many people who have dieted extensively have a “scarcity consciousness” when it comes to food and they feel they have to eat everything now because there may not be food later. Trust that it is okay to eat just enough to feel comfortably satisfied without feeling stuffed. If you do get hungry, don’t panic. If you find yourself saying, “I’m starving”, reframe that survival mode thinking with “I’m hungry, and when the time is right, there will be plenty of healthy food to eat”.
  • #6 – Eat 3 meals a day plus planned snacks: Skipping meals makes conscious eating very difficult. It is hard enough to make good food choices without dealing with the brain fog of low blood sugar. Eat three balanced meals a day, and plan on healthy snacks for mid morning and afternoon. Doing so will keep your blood sugar and energy stable to avoid the temptation to eat sugar for “quick energy”. Nuts like raw almonds make a very good mid afternoon snack.
  • #7 – Eliminate late night eating: In many cultures, the evening meal is quite small, thus not loading up the body with calories it can’t burn in the quiet of the evening. I advocate eating a modest meal in the early evening, brushing your teeth, and forgoing eating for the rest of the evening. This strategy eliminates some of the most disastrous eating patterns – eating in front of the TV and grazing all evening on quick, junk food.

Remember, our food becomes who you are. Let your food serve your health first and your taste buds second. Taking charge of your eating habits is an essential step to taking charge of your health.

Coconut Oil for Weight Loss? Facts vs Hype

coconutCoconut oil is being touted as the new superfood. Dr. Oz says its “the miracle fat that fights fat.” Here’s the real skinny on coconut oil and weight loss. This oil is about 50% medium chain tryglyerides, which go straight to the liver where they are burned as fuel and raise the metabolism slightly. One to two tablespoons a day would cause you to burn about 60 more calories. But wait a minute. Two tablespoons of coconut oil contains about 200 calories. Do the math. Don’t consume extra calories in coconut oil thinking it will help you lose weight. Even in studies that compared people asked to eat two tablespoons of coconut oil vs the same amount of another oil didn’t show any difference in weight or waist line. The most successful method for lasting weight loss I’ve come across is to address emotional eating. Learning mental and emotional mastery through goal setting, mindfulness and relaxation techniques helps people lose weight and grow into a calmer, happier person at the same time. I love sharing these important tools with my patients and seeing make the real changes necessary to achieve their long term goal of great health.

Help with Cravings and Stubborn Weight

miceWe all have trillions of bacteria, yeasts and fungi in our bodies, particularly in our intestines.  The mix of these microbes makes up our microbiome.  New research shows that this microbiome may have more to do with your weight than what you eat.  Farmers around the world have long known that feeding antibiotics to chicken and cows fattens them up.  Human trials have shown the same thing and scientists now have the research to find out why. Antibiotics, as well as certain dietary choices, change the bacterial lining of the intestines.  Those changes allow more calories to be extracted from food.  They also increase cravings and appetite by changing hormones.  This research gives hope to those who wish to bolster their ability to lose weight.  You can change your intestinal microbiome and therefore help your body lose weight.

We now know that our intestinal microbiome affects many important processes, such as digestion, destruction of parasites, mood and brain function, immune system regulation, and prevention of autoimmune diseases.  Naturopathic physicians have been working for decades to educate patients about the importance of the microbiome and now scientists around the world are using new technology to understand the microbiome and learn how to foster and protect it.

Why is it that some people seem to put on weight while others lose weight easily?  The answer may be that those who lack good bacteria in the intestines seem to extract more calories from food.  Recent research shows that thin mice who receive a microbiome transfer from obese mice, gain weight, despite being on a calorie controlled diet.  It appears that the microbiome of the obese mice has an increased capacity to harvest energy from the diet.

Another factor in weight gain is the appetite stimulating hormone ghrelin. A healthy microbiome regulates appetite by reducing this hormone.  But using antibiotics that alter the microbiome increases ghrelin and is associated with weight gain.

So how do we encourage the growth of an abundant and diverse microbiome?  We need to begin at birth.  Babies in the womb are “sterile”.  The birth canal provides the baby’s first inoculation with the bacteria he or she will need to digest breast milk. Babies born by c-section, who miss out on that bacteria, may be more prone to weight problems as they age.  C-sections are a welcome lifesaver at times but I recommend all my c-section babies be given appropriate probiotic supplements (intestinal microbiome powder) as soon as possible after birth.

Humans given antibiotics are more prone to weight gain, just like chickens.  Of course antibiotics are another modern medical necessity in some cases.  The benefit of antibiotics is generally perceived to be much greater than it actually is for common infections.  There are natural medicines that can strengthen the immune system and fight infection without damaging the microbiome.  So try to avoid antibiotics and take probiotics if you can’t avoid them.

The foods we eat also cause our microbiome to adapt and change.  High refined sugar diets promote the growth of bacteria that influence ghrelin, the appetite-stimulating hormone.  Healthier diets help the healthier bacterial to grow.  Cats fed higher carbohydrate diets had kittens which ate more and became fatter.  (Since we are finding now that mothers can pass on their microbiome to their children, women are well advised to work on enhancing their microbiome even prior to conception.)  A whole food diet that is low in both refined carbohydrates and animal fat promotes the healthiest microbiome thus helping to regulate appetite.

I have found that many patients who had difficulty losing weight have an altered microbiome.  They often have related symptoms such as digestive issues, allergies, or depression. There are simple tests that can help determine the state of the microbiome.  If needed, I coach patients on how to use low carb nutrition and helpful supplements to re-establish the healthy microbiome.  When the microbiome comes into balance, cravings are lessened and weight loss is much more easily attained.

How Carbs Can Trigger Food Cravings

Are all calories created equal? A new study suggests that in at least one important way, they may not be.  The New York Times reported on research showing that sugary foods and drinks, bread, and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, cravings and reward. The findings, published in the American Journal of Clinical Nutrition, shed new light on why eating a diet high in refined carbohydrates like sweet, bread, pasta, crackers etc. are associated with weight gain.  The more you eat, the more you want.

A much more satisfying nutrition plan is to eat healthy, lean protein at every meal, vegetables at almost every meal, and enjoy some fruit and whole grains like brown rice and quinoa.  You’ll stay full on fewer calories, making it easier to shrink your waist line.

7 Low Carb Breakfast Ideas

Start your day with a low calorie breakfast that will keep you full for hours. No more mid morning carb cravings after a high carb breakfast of toast, cereal or pancakes. It’s a great way to not only lose weight, but ensure optimal energy throughout the day.

1. Egg white scramble:                                        egg white scramble
Just stir fry some vegetables, like tomatoe, kale, spinach, onions, basil, celery – whatever you’ve got on hand, then add lightly scrambled egg whites and a bit of salt. I have come to appreciate the convenience of the egg whites that come in a small cardboard “milk” container. It is so easy to just pour about ½ cup per person. I put the scramble in a bowl and tell myself it’s a casserole, so I don’t miss the toast. I figure this filling breakfast comes out to about 100 calories, which is a great way to start the day if weight loss is your goal.

2. Egg white omelette:
Do the same as above, just don’t stir. Gently lift the edges of the omelette and tip the frying pan to allow some of the egg white to slide under the edge. If you can put your frying pan under the broiler for a minute you can speed the cooking of the top.

3. Hot Coconut Flaxseed Cereal:
½ cup coconut milk or your favorite “milk”
½ cup ground flaxseeds
¼ cup unsweetened coconut
¼ cup chopped walnuts or sunflower seeds
Ground cinnamon to taste
¼ cup sliced strawberries, blueberries, blackberries

Combine the milk, flax, coconut and walnuts / seeds in simmer in a pot for 5 minutes (or microwave in a bowl for 1 minute if you prefer). Serve topped with cinnamon and berries.

4. Chickpea flour pancakes:Chickpea flour comes from garbanzo beans / chickpeas and is a source of protein and vitamins as well as some carbs. It is gluten free and you can find it at Edible Island in Courtenay. I love it and use it regularly when I want to dial down the carb factor in muffins / zucchini loaf, and yes, pancakes. There are many recipes on-line for chickpea pancakes, which are also called Socca or Farinata.

5. Left-overs:
Chicken, fish, veggies, stirfry all make perfectly good breakfast food. Say what? That’s right, get outside the box and you’ll discover that healthy food tastes good at any time of the day.

6. Protein smoothies
Smoothies are a great way to pack a mountain of nutrition into a fast and easy breakfast. I always have chopped kale in the freezer ready to throw into smoothies. If that sounds strange, start with a little spinach and frozen mango. With a good blender and an adventurous heart, you can add carrots, beets, frozen broccoli as well as fresh and frozen fruit. We try and eat blueberries several times a week, so they always go in smoothies. For protein, you can add a protein powder, like the professional product we have at our clinic called Ultra Protein Plus (pea protein and vitamins) . You can also experiment with soft tofu, yogurt, almond butter, even sprouted raw mung beans! A couple of drops of Stevia sweetens up the smoothie without having to add the carbs and calories that honey or agave would.

We recently purchased a great little blender that works as well as a Vitamix (the gold standard of blenders, but expensive). It’s the NutriBullet, available for around $100 at Canadian Tire in Courtenay / Campbell River / Powell River.

7. Tofu scramble

My husband wasn’t sure the first time I served him a tofu scramble, but was a quick convert to the yummy flavours you can add to tofu to make it quite palatable. Here’s a recipe we enjoy:

Ingredients:
• 1/2 yellow onion, diced
• 1/2 red bell pepper, diced
• 1 block organic extra firm tofu, drained and pressed
• 2 tbsp oil or margarine
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tbsp soy sauce
• 2 tbsp nutritional yeast
• 1/2 tsp turmeric (optional)

Preparation:
Slice the tofu into approximately one inch cubes. Then, using either your hands or a fork, crumble it slightly. Sautee onion, pepper and crumbled tofu in oil for 3-5 minutes, stirring often. Add remaining ingredients, reduce heat to medium and allow to cook 5-7 more minutes, stirring frequently and adding more oil if needed.
Serve with a bit of salsa or top with soy or dairy cheese. Serves two.
Experiment with spinach and tomatoes, curry powder and more.

Weight Loss and Naturopathic Medicine

Lose Weight, Feel Great

Five Part Series on Weight Loss

1) Introduction and Physical causes to weight gain – Low thyroid function
2) Physical causes of weight gain– blood sugar regulation
3) Emotional Eating
4) Nutritional Strategies for Weight Loss Success – How to Eat
5) Nutritional Strategies for Weight Loss Success – What to Eat

Introduction to weight loss series – Part 1: Low thyroid function

Lose Weight, Feel Great!

If you have decided that it is time to get healthy, fit and lose weight you will need a plan of action to turn your resolutions into reality. Too often, weight loss goals turn into a familiar roller-coaster of short term success and eventual rebound. Now is the time to get clear on your strategy for long-term success. In my experience of helping hundreds of people to lose weight, I have found that there are three main areas that must be addressed in order to achieve lasting weight loss. First, there are physical reasons why some people are prone to weight gain. Until these issues are addressed, weight loss can seem frustrating, even impossible. Second, most people sabotage their dieting efforts with emotional eating. Coming to peace with our relationship with food is often the key to creating change. Third, education about nutrition and effective eating strategies help us make good choices and ultimately take pounds off. This article is the first of a five part series designed to explore these issues.

Why is it that some people seem to be able to eat everything they want and not gain weight, and others seem to pack on the pounds if they look at food? Genetics certainly play a role, but there are other physical issues that you have more control over that should also be looked at. Low thyroid function is sometimes the culprit. The thyroid gland is situated in the front of the neck and produces thyroid hormones that regulate our metabolism. If the thyroid is sluggish, so too is the rest of the body. When the metabolism is low, we don’t burn as many calories, so more are stored as fat (unless the diet is adjusted). Low thyroid function can affect anyone, but is common in menopausal or peri-menopausal women. Symptoms to look for are as follows:

Symptoms of Low Thyroid Function

Low basal body temperature
Cold hands and feet
Lack of energy
Easy weight gain
or difficult weight loss
Depression or anxiety
Constipation
Dry skin – esp. shins
Dry hair or hair loss
PMS and/or menstrual problems
Fluid retention or leg cramps
Poor concentration / memory
Headaches
Low sex drive
Carpal Tunnel Syndrome
Digestive problems –
Esp. burping
Allergies

The challenge in dealing with low thyroid function is that our current standard laboratory test, called the TSH test, can sometimes miss cases of mild low thyroid function and many people who don’t show a problem on standard lab tests may still need help to improve thyroid function. The Journal of the American Medical Association published an article on this phenomenon. Naturopathic physicians however assess thyroid function through both laboratory and clinical evaluation.

An often overlooked but related condition is Wilson’s Syndrome. It is a condition where the liver is unable to convert the inactive thyroid hormone, T4, to the more active hormone, T3. T3 is the form of thyroid hormone that actually acts on the cells, so it’s function is crucial to how the body operates. Wilson’s syndrome itself does not alter the thyroid hormone test (TSH and T4) so often goes undiagnosed. It may exist in association with true hypothyroidism but drugs prescribed to treat that condition may not entirely solve the problem. Why does Wilson’s syndrome occur? One reason is that prolonged stress can cause excess adrenal hormones (cortisol) to inhibit the conversion of T4 to T3. As a result, the chemical reactions of life slow down, our bodies are colder and we gain weight more easily.

The first step in an effective weight loss program is to do a thorough evaluation of the thyroid hormones to determine if they are the root of the problem. Naturopathic physicians then routinely recommend nutritional supplements to restore normal thyroid function. As a last resort, pharmaceutical drugs are sometimes necessary and are often used in conjunction with natural medicines to prevent atrophy of the thyroid gland. When the thyroid is working well, not only do people begin to lose weight, they also feel great.

Physical causes – blood sugar regulation

Blood Sugar and the Battle of the Bulge

The battle of the bulge is a war many people fight daily. With so many dieting philosophies out there, how does one decide which strategy is right? As a naturopathic doctor, I have had many patients come to see me, frustrated by their failed diet plans. In fact, some diets can set people up for cravings and bingeing. In order to lose weight and not feel too deprived at the same time, it is crucial to learn how to regulate your blood sugar.

Blood sugar problems can easily set people up for weight gain, especially fat around the abdomen. We often refer to hypoglycemia or low blood sugar, but the lows are usually the result of blood sugar fluctuations caused by the typical Western diet. The body tries to keep blood sugar within a tight range. If we eat high carbohydrate foods like sweets, breads, juices and pasta, the pancreas puts out a lot of insulin to quickly transport the glucose out of the blood into the cells. Because the human body is not intended to have such highly refined carbohydrate meals, it is confused by the onslaught of carbohydrates caused by these highly refined foods. Too much insulin is put out and the blood sugar plummets. That is when we feel the symptoms of low blood sugar such as confusion, lightheadedness and spaciness.

The brain then sends red alert signals to the adrenal glands telling them to produce adrenaline. This adrenaline rush accounts for the other hypoglycemic symptoms of shakiness, sweating, irritability, anger, heart palpitations, anxiety, insomnia and more.

Unless a person is just not eating and is running out of fuel, the most common cause of hypoglycemic symptoms is “reactive hypoglycemia”, or the crash after eating a high carbohydrate meal. Years of this pattern cause the body to have to put out excess insulin; often several times a day. The cells eventually tire of dealing with so much insulin, and insulin resistant diabetes, otherwise known as adult onset diabetes can result. The other health consequence of blood sugar imbalances is weight gain. Insulin is the hormone that tells the body to store fuel in several ways, including storing fuel as fat. The more insulin in a person’s body, the more likely one is to pack on the pounds. So keeping blood sugar down and in a healthy range will help to avoid that weight problem. Dietary control is the key to blood sugar management, and there are vitamins, minerals, herbs and healthy oils that can help too.

Key Steps for Balancing Blood Sugar:

  • Avoid refined carbohydrates. That means eliminating sugars, sweets, candy, desserts and minimizing fruit juices, breads, crackers and pasta. Increase grains like brown rice, millet and barley.
  • Eat regularly. Enjoy 3 regular meals a day and 2 snacks
  • Eat modest amounts of quality, low fat protein regularly (2-4 times a day). Protein provides nutrients and fuel without raising blood sugar. Examples of protein are nuts, seeds, beans, tofu, eggs, fish, chicken, red meat, and wild game.
  • Include healthy oils like olive oil, flax oil and fish oil daily

Chromium is a trace mineral that has been proven to assist the body to regulate blood sugar and is often deficient in the typical Western diet, but can be taken as a supplement.
Your naturopathic doctor may also recommend supplements to support your adrenal glands.
Recurring blood sugar ups and downs put stress on the adrenal glands and can lead to fatigue and burn out if measures are not taken to control the damage.

Using a strategy of eating whole, healthy foods in a balance of proteins and un-refined carbohydrates, many people lose weight effortlessly and feel more energized. Cravings for sweets and starches quickly fade away, leaving you better able to make healthy choices.

Emotional Eating and Weight Loss

If you know you need to lose weight but have difficulty staying on track to achieve your goals, it may be time to take a deeper look at your relationship with food and with your body. I have had hundreds of patients come to my clinic wanting help to lose weight. Many of them have tried and failed in the past, or lost weight on short term diets that left them feeling deprived, so their weight inevitably rebounded. With each failed “diet” their self-esteem faltered and they had more difficulty trusting themselves and their resolve. When patients tell me they find themselves unable to control their food intake, I know it is time to look at what is really driving the problem. In my personal experience, and with the knowledge gained from helping others to lose weight, I know that a person’s emotional relationship with food and their bodies is the number one factor that can make or break weight loss goals.

Eating well can be an enjoyable part of life, but nutrition needs to be the primary factor in ones food choices in order to achieve good health. When food is primarily a tool to make you feel better emotionally, you will never be able to get enough, and you will be riding the weight roller coaster.

Do any of the following behaviors sound familiar?

  • You say you want to lose weight, but find yourself raiding the fridge before bed.
  • You feel guilty after eating, then eat to make yourself feel better.
  • You sometimes go semi-unconscious and find yourself half way through a chocolate cake.
  • A stressful day at the office or conflict around the house sends you running to the cupboard for something to make you feel better.
  • You find yourself obsessing about what you are going to eat and when.
  • You eat not just for hunger, but for a quick energy boost.
  • You eat when you are tired, bored, angry, sad, hurt, embarrassed etc.
  • If you lose weight, you feel uncomfortable with receiving attention, and find yourself eating more.
  • You’ve read all the books on nutrition, but are unable to give up the “treats” that make you feel good.

If any or several of the above are “you” then you may be experiencing the turmoil of emotional eating and may need a new approach.

When emotional eating becomes a habit, you have entered the realm of addictive eating. I define addiction as the dependent use of a substance or activity to change the way you feel. Discomfort with feelings is the root of all addiction. Learning strategies for dealing constructively with feelings frees you to eat for the right reasons; not for comfort, punishment, social inclusion, safety etc. Here are some key areas to consider in looking more deeply at this issue.

1) Excess weight as a survival strategy:
We are wiser than we think. Sometimes being overweight is a conscious or unconscious strategy to stay safe or avoid pain in some way. Theresa (name changed) was a patient who said she wanted to lose weight, but feared that she would be ridiculed by her sisters and mother, all of whom were overweight. “We are cookin’ and eatin’ women!” was the message from her family. She didn’t want to stand out and make anyone uncomfortable if she lost weight. She had to confront her family patterns and challenge her beliefs about the need to hold herself back to avoid making others feel envious. Until these issues were resolved, any weight loss plan Theresa undertook would surely be sabotaged.

2) Excess weight can also become a survival strategy for women who are uncomfortable with sexual attention. For some women who have been sexually abused, deep down they feel that their extra weight keeps them unattractive to men and therefore safe from unwanted advances. Learning assertiveness skills and even self-defense can be very empowering. Once a woman learns that she has control over her body, she can feel comfortable at a healthy weight. These are not changes that happen overnight. Honor the process as you uncover how weight is serving you.

3) Family of origin patterns:
What were meal times like in your family? Did someone teach you to eat for comfort? Was food a treat for being a good girl/boy? What foods? Was food controlled or overindulged?

Answers to the above questions will shed light on the unconscious patterns and beliefs that may drive your behavior now. Once you are aware of these patterns, you can choose not to let them determine the rest of your life. Achieving and maintaining weight loss requires becoming ever more aware of yourself and your relationship with food. Awareness means that you can be the witness who watches what you are feeling and doing, instead of just blindly consuming and wondering what happened or why lasting change eludes you. Once you are aware and conscious, you can begin to make new choices and employ new strategies that serve your current needs and goals. This is called conscious eating.

Conscious Eating:
The key to conscious eating is to slow down. Before you eat, take three deep breaths. Take that time to check into your body and assess your feelings. Are you drawn to eat for hunger or for emotional reasons? If you are having an emotionally based craving, be resourceful and find another way to deal with your feelings. I spend a lot of time in my practice counselling people on healthy ways to reduce stress and transform their emotional state. If on the other hand you are hungry, take 3 more deep breaths and consciously choose foods that serve your body as a whole, not just your tastebuds. Eat only when you are sitting down and relaxed, not distracted by TV or reading. Enjoy your food and be grateful for the nourishing goodness of whole, natural foods. Conscious eating takes practice and mindfulness, and it can lead you not only to weight loss but also to greater health, vitality and self-awareness.

Top 10 Strategies for Healthy Weight Loss –Part 1 – How to eat

Remember New Year’s Eve? Was this year supposed to be the year of the slimmer and healthier you? If you are still struggling to lose those extra pounds, I want to share with you the safe, common sense principles that have helped many of my patients lose weight. In this article series on weight loss, the first and second installments looked at the physical causes of weight problems such as thyroid and blood sugar disorders. The third article was dedicated to emotional eating. How many people know what to eat, but are unable to stick to the plan? Since emotional eating sabotages most people’s long term weight loss success, the first of my top 10 strategies for healthy weight loss will focus on ways to ensure you will stay on track and achieve your goals. Once we have tackled how to eat, next week we will look at what to eat.

Key Strategies for Weight Loss

  • #1 Eyes on the Prize: Write down why you want to be at a healthy weight. Do you want to have less joint pain so you can play with your grandchildren? Is it so you will feel better about yourself and have less negative self-talk? Is it to have more energy? You will need compelling reasons why you want to lose weight in order to get through the summer barbecues, Halloween candy, Christmas parties and sometimes just the supermarket checkout!
  • #2 Conscious Eating: Before you eat anything, take 3 deep breaths. Check in with your self and your body. Listen for what is motivating your desire to eat. Is it hunger or an emotion? If it is an emotion, a craving, or a body sensation other than hunger, keep breathing and find another outlet for your feelings. If it is hunger, then consciously choose nourishing food.
  • #3 Know your triggers for overeating: Chances are by now you know where the rough spots are. Does boredom send you to the fridge, or do pot-luck dinners result in some serious grazing? Make a plan for dealing with your known trigger situations. Since most diets fall apart when we are under stress, have a list on your fridge of 10 ways to reduce emotional stress without eating. Some good examples are: going for a walk, writing in a journal, reading a spiritual book, talking to a supportive friend, deep breathing, yoga… make your own list.
  • #4 Menu Plan: Many diet books recommend writing down what you have eaten. This strategy can be a helpful part of conscious eating. However, writing down what you are going to eat is also very important. Knowing there is a plan in place means less impulsive eating. Planning means shopping and cooking are more efficient and you will be more likely to stay on track.
  • #5 – Eat to 80% full: Many people who have dieted extensively have a “scarcity consciousness” when it comes to food and they feel they have to eat everything now because there may not be food later. Trust that it is okay to eat just enough to feel comfortably satisfied without feeling stuffed. If you do get hungry, don’t panic. If you find yourself saying, “I’m starving”, reframe that survival mode thinking with “I’m hungry, and when the time is right, there will be plenty of healthy food to eat”.
  • #6 Eat 3 meals a day plus planned snacks: Skipping meals makes conscious eating very difficult. It is hard enough to make good food choices without dealing with the brain fog of low blood sugar. Eat three balanced meals a day, and plan on healthy snacks for mid morning and afternoon. Doing so will keep your blood sugar and energy stable to avoid the temptation to eat sugar for “quick energy”. Nuts like raw almonds make a very good mid afternoon snack.
  • #7 Eliminate late night eating: In many cultures, the evening meal is quite small, thus not loading up the body with calories it can’t burn in the quiet of the evening. I advocate eating a modest meal in the early evening, brushing your teeth, and forgoing eating for the rest of the evening. This strategy eliminates some of the most disastrous eating patterns – eating in front of the TV and grazing all evening on quick, junk food.

Remember, our food becomes who you are. Let your food serve your health first and your taste buds second. Taking charge of your eating habits is an essential step to taking charge of your health.

Top 10 Strategies for Healthy Weight Loss –Part 1 – How to eat

Over the years we have all seen many diet fads come and go. Whether it’s the grapefruit diet, high carbohydrate diet, the Atkins (low carbohydrate) diet, the blood type diet, the Susan Summers diet, they all promise weight loss results. In my experience, any diet that you go on, you can also go off eventually. Most diets result in short term weight loss at best. How do you get off the roller-coaster of quick fix diets? My first goal is to educate people to understand how understand what the obstacles to long term weight loss are for them. (The previous installments in this article series addressed physical and emotional blocks to weight loss). Only then can they implement the long term eating strategies necessary to maintain a healthy weight.

Good food also takes time to prepare. That time is an investment in your health and that of your family. No one is exempt from the laws of nature that say that humans need real food on a regular basis in order to think and feel well. Healthy food can be pleasurable not only in terms of taste, but also in knowing that you are fueling your body well. When you eat healthy food, you are creating a body that will allow you to get the most out of life. Eating well does not have to be complicated. In fact, it is very simple. The following are not only common sense practices, they are all scientifically validated strategies for optimal health.

  • #1 Eat a nutritious breakfast: – Eating a healthy breakfast jump-starts metabolism to help you burn calories all day. It also helps you avoid the midmorning crash that can send you running to the coffee and donut cart. To provide stable energy for the morning I recommend having some protein for breakfast (eggs, chicken, fish, beans, tofu, nuts, nut butters, protein powder drinks).
  • #2 Avoid caffeine: Caffeine in the morning not only increases emotional stress, it causes excess acid secretions from the stomach that simulate hunger and can cause overeating. A few hours after the energy spike of caffeine, your energy will plummet and potentially set you up for eating sugar for “quick energy”.
  • #3 Eat whole, simple, unrefined foods: Whole foods consist of fruits, vegetables, whole grains (rice), beans and meats, nuts and seeds, and healthy oil like olive and flax oil. Whole foods are full of nutrients and are the foods that nature intended us to eat. Whatever great intelligence created the human body, provided us with exactly the foods and medicines we need right here on the earth. When we refine and package our foods, we destroy needed nutrients and add chemicals, often making the foods more addictive. Refined foods like flour products, store-bought juices, pre-packaged meals, and of course junk food, have less food value per calorie. Learn to enjoy the simple, delicious flavors of natural, unadulterated foods.
  • #4 Find physical causes of cravings:
    • a) Food allergies: Many of my patients have lost weight effortlessly by eliminating foods that they as individuals are allergic to. We tend to crave the foods we are allergic to thus setting up over eating. With proper coaching, my patients learn to make healthy substitutes for the foods they are allergic to and they feel much better without them.
    • B) Candida: A common cause of carbohydrate craving is a Candida yeast overgrowth in the intestine. This imbalance in the intestinal lining is caused by antibiotic use, oral contraceptive and hormone replacement therapy, or excess sugar consumption. Once yeast has taken over the intestine, it has a way of creating carbohydrate cravings to ensure its fuel supply. Yeast overgrowth also can cause digestive dysfunction, fatigue, skin, hormonal and other problems. In my practice I routinely evaluate my patients for intestinal yeast overgrowth and advise them on how to correct this problem. Once balance is restored, cravings quickly dissipate and weight loss is much easier to achieve and maintain. Avoiding sugars and reducing carbohydrates will help prevent and reduce yeast problems, so that is a great place to start. You will quickly be rewarded with fewer cravings and more energy.
  • #5 – Drink Water
    We all know that drinking water is good for us, but did you know it could help you lose weight? Firstly, the body’s signal for thirst can be mistaken for hunger and you may think you need to eat when all you need it water. Secondly, drinking water increases your energy and mental clarity. If you drink lots of water, you’ll be less likely to grab a snack for quick energy. Thirdly, water can be used to fill your stomach until you have time to make a healthy meal, thus avoiding grazing while you cook.

You are now armed with powerful tools to help you lose weight. I look forward to hearing from any readers who wish to share their experiences following reading these articles. In addition, if you wish individual coaching or medical advice, please contact my office.