(Final thoughts on "The Hunger Fix" - I can't format a table here in Spark, so consider checking it out on my wordpress blog here: wp.me/p1N36Q-8o
Had to return The Hunger Fix to the library today. The eating plan is simple, although Dr. Peeke does contradict herself in a few places:
- Ban the Can - as I mentioned in this Stage 3 post, she references the problems with canned food and BPA. However, her eating plan does suggest canned beans are ok, as they can be quicker and easier to prepare than dry beans.
- Protein Powder - I was happy to see protein powder referenced in her list as an important source of upping animal protein in your diet, as I mentioned I like to start the day with a good protein drink. But she describes the importance of quality of food, emphasizing natural, whole foods throughout the book (including avoiding food with nutrition labels that "read like you're ingesting jet fuel"). Muscle Milk doesn't look all that natural to me.
But her plan seems reasonable: 20-30% protein, 25-35% fat, and 30-35% carbs, the meal plan offers foods that supposedly build dopamine, and alter gene expression to aid in satiety and reduce cravings. There was a recent Shape Magazine blog that shared information (although the author of the blog seemed a bit skeptical) on foods that produce dopamine - and therefore reduce cravings and overeating - that seem to align with Dr. Peeke's suggestions. And she does continue to suggest that grains are something of a concern - similar to Dr. Davis and his Wheat Belly philosophy:
- Page 225: "A clear culprit in most food False Fixes, sugars and refined grains are a big no-no; even whole grains can trigger addictions for some..."
- Page 230: "Dinners... this eating plan avoids grains at night (It's true - all dinner suggestions are protein and vegetables only). I find these can trigger False Fix carb cravings..."
While I won't be hanging on to all of her recipes, as a lot utilize ingredients I don't often keep in the house, I will probably make the Broccoli Cheddar Chicken Soup again. I plan on making her Turkey Chili (with some modifications) and Kale Chips as a snack. And maybe I will phase in her breakfast suggestions over my protein drinks, which all seem easy to put together and revolve around protein (like eggs or dairy - sometimes fat free, pending what you are pairing it with) with fruit. Example:
2 hard cooked eggs, 1 cup fruit salad, 1 cup Greek yogurt
1 cup fat-free cottage cheese, 2 tablespoons almonds, 1 cup grapes
I did come across one last thing in the appendices I want to remember. When I struggle with food addiction, the negative thinking gets going, which isn't helpful for my anxiety. I must build my Healthy Fix Voice, so here's my variation on her suggestions: