Natural Medicine Clinic Publications

Change: How do I do it? How do I learn to eat differently?

By Nancy Aagenes, ND

Advice from a health professional/partner/parent/friend is easy to come by. We even have a voice inside nagging us to eat differently. It is a much greater challenge to know how to authentically assist someone in making those changes.

I want feedback. I want to know if this helps you in anyway. Have I left something out? What piece of this sequence doesn't work for you? Write me. Call me. Stop by the office. I need to keep learning better how to help my patients and myself with these adjustments.

1. Write down WHY you want to make the changes. You will review this frequently, every morning at first. Many of us do better with change if the reasons are clear. Keep the message very strong and simple. Example: I am diabetic.
   
   Health reasons work best when they are specific to you and not general. Eating differently as an abstract preventive step is not as compelling. Knowing you will suffer serious consequences if you don't change is blessing in disguise.
   
   Lack of vitality, simply not feeling well--if the condition is sufficiently advanced--will be enough to help many people make a change. I am not addressing other addictions here. Much of what passes for food addiction changes when a person comes back into metabolic balance.
   
   Example: Patients who crave/are "addicted" to sugar find the compulsion drops away if they stop eating sweets and simple carbohydrates.
   
   If writing isn't easy for you, articulate your "reasons why" to a friend. Have that person help you write a clear, simple statement about why the changes are necessary.

2. Write down WHAT changes you will make. A naturopathic doctor is a good coach in this. Patients are often surprised. The changes we ask them to make are different, often easier, than the advice they anticipated.
   
   Review this every morning until it is written in your heart. Keep it on card in your wallet, on your dashboard and on your refrigerator. The list should be as straightforward and unambiguous as possible. If it requires too much arbitrary decision making it will be more difficult to stay a firm course.
   
   Example: Eliminate simple sugars--sugar in any form, honey, maple syrup, fruit juices. Eliminate flour in any form--bread, crackers, rolls, pastries, pancakes etc. Eliminate pasta. Eliminate potatoes, corn and parsnips--the starchiest vegies. Eliminate alcohol. Eliminate artifical sweetners. (They constantly renew craving.)
   
   What is left to eat? Eat the real stuff--meat, fish, vegetables, legumes (beans), whole grains, whole fruit. Keep finding new and old ways of putting these things together in meals you love. Bean soups and rice, taco salads (let your family have the tortillas, you just have everything else!), a steak with all your favorite vegies, salmon, baked chicken.

3. Plan ahead. If your choices aren't available, you can't eat them. Your changes may be different than this example. Basically this example means you are now on a high protein, low carbohydrate diet. Cook for leftovers so it becomes easy to grab something that is right.

4. Don't get hungry. If you eat regularly scheduled planned meals you won't get excessively hungry. Keep safe snacks available--nuts, carrots, celery, a 3 oz can of tuna, jerky. If you are really hungry and pizza or cereal are the only available foods, you'll eat them. Pizza has flour in the crust. No flour. Processed cereals almost without exception are sweetened. No sugars.

5. Think through a strategy for situations with other people. Enroll those in your household as silent, not nagging, supporters. Those you always drink beer with are going to be curious when you order club soda with lime. Your mother made your favorite scalloped potatoes and is disappointed when you don't want to eat them. Your friend might be a little offended if you don't take a piece of the birthday cake.
   
   At stand-up eating things you can discreetly discard the food. For other situations you need a rehearsed line. "I have a major health risk. I need to change my habits." "I have not been well and am making some different choices." "I'm participating in a medical experiment." "No thank you." If people ask for more information than you want to give, "Your concern means a lot to me. I'm not ready to talk about this yet." These may not be the phrases you would choose. If you are making a change in habit find comfortable words before you are in an awkward situation.

6. Be absolutely consistent for a given period of time. Initially any latitude makes erosion or your will more possible. If you say no every time it gets easier and easier. Feeling better is a powerful reward.
   
   I call this "going to food prison." Having a health risk that requires diet changes may not mean you have to stay in prison forever. In three months you may find that you can add back in a thing or two. You may find it easier to allow an occasional treat without reestablishing compulsive behaviors.

7. Say your prayers. There are many words for this: affirmation, mantra, medicine song. Whatever words fit your spiritual life, finding a constant prayer will guide and support your changes.
   
   I am whollly committed to giving practical, useful advice. Let me know if this is or is not.