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Health Through Food

Monday, May 20, 2013

(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:

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Member Comments About This Blog Post
    Thanks! I wish I could claim ownership, but it was in the book (I just modified a bit to make it more applicable to me). I like the idea of printing it out. Right now, the only visual cue I have is my cow print rubber wrist band that I'm sure is raising eyebrows in the office :)
    1765 days ago
    Your positive self-talk table is really awesome! Have you posted it in several places to keep those thoughts on the top of your mind? A colleague had some strong suggestions for keeping goals in front of my eyes, and his technique has helped me to start making changes to my thinking. First, put it up right where your eyes naturally look, and second, refresh it every 28 days. Reprint on a new color of paper, or add a sticker, or something so that you have a new reason to reprocess the image every 4 weeks.
    You're going to make it happen!
    1765 days ago
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