If you are like me, summer is a great time to catch up with friends and family which usually involves a fair amount of travel. I have always enjoyed travelling, but not until I ventured deeper into healing myself with Functional Medicine did my body return this affection for the road.
When I first began to heal myself from my own chronic inflammation it was nearly impossible to imagine how I could stay loyal to the dietary and lifestyle principles necessary for my recovery and simultaneously live my life and do the things I desired without feeling depleted or deprived.
From the launch of my journey to heal the root cause of my own imbalance, I learned about the healing power of food to bring real nourishment to my body. If you have been following my work this is old news. But what you may not know is how I grew to understand what Hungarian psychologist Csikszentmihalyi calls flow.
Living in a state of flow is about finding the perfect balance between challenge and comfort. It’s about being so enamored with your present moment that all sense of ego subsides as a more playful yet focused consciousness overcomes and completes you. Have you ever felt this alive and in tune with yourself?
It most likely occurs between May and September. Summer is a great season to play, travel, and break schedules. Most people report feeling a sense of flow during these less restrictive and scheduled months.
Who doesn’t yearn for these longer days fueled by warm air and energy from the sun? The irony in this situation is the monumental conflict our inner free spirit has with our need to maintain our healthy lifestyle goals. Is it possible to be in a state of flow with our healthy living habits and still be available for the myriad gatherings, events, and summer trips that tempt us to sabotage every effort to live well?
There is! And thankfully you don’t have to spend your summer in confinement missing out on all the great moments that make for cherished lifetime memories. If you are following my Blood Sugar Solution or any UltraWellness program, use these tips the next time you fall off the wagon and need to get back into your state of flow.
Get back to basics
Are you one of those people who live for extremes, the all or nothing approach? It’s very common to hear people rationalize their motives for straying from their diet protocol because something “off limits” slipped in at a family party or event.
Or maybe a stressful morning or afternoon led you to indulge in potentially inflammatory food. The easiest and healthiest way to regain your sense of competence with a lifestyle modification program is to forget about the details and focus on the basics. When you are back in flow you can resume the details. Remember these principles the next time you need to reboot your body:
Eat real, unprocessed, whole foods
- Make 50 percent of your plate a variety of colorful vegetables, 75 percent if you are on the Advanced Plan of the BSS
- Clean up your pantry. Toss all packaged and convenience foods including anything with trans fats or high fructose corn syrup
- Eat a protein-based meal or snack every 3 to 4 hours
- Focus on making your meal a low-glycemic load. Hint: remove all refined flours and unnecessary sweeteners including anything artificial
- Avoid all potential food sensitivities and allergens especially gluten and dairy
Plan, prep, and proceed
The ultimate way to keep yourself on the wagon or give yourself a boost back on if you have fallen off is to have a plan, account for prep work, and proceed until you see the moment through. If you know you are going to a restaurant and you are not sure of the menu, a simple Google search can help calm you so your company gets more of your attention than the menu.
If you are going on the road, pack an emergency food kit with blood sugar stabilizing foods. When I leave home, I usually bring some of the following:
- An ice pack and a small cooler
- Water
- Almonds or walnuts
- Can of sardines
- Hummus, tahini, or cashew butter in a 1 ounce salad dressing container for easy storage
- Carrots, sugar snap peas, or other stable veggies
- An apple
- Dark chocolate, 70% or higher
These are my staples but I would encourage you to find out what works for you. Consider that in any situation the possibility to upgrade your food choice exists so you can optimize the quality of your nutrition. Yes, you always have choice!
Speaking of choices, don’t hesitate to use your voice. You would be surprised at the power we all have as consumers. If you are at a restaurant remember you are in the driver’s seat and it is the restaurant’s goal for you to leave happy.
Ask for the gluten-free option, request fresh vegetables with olive oil on the side, and insist on having your meal prepared as you desire. Sometimes labels can be deceiving and ingredients do not match the enticing menu descriptions.
By exercising your right to have a deliciously healthy meal you do more than simply get better quality food, you help trigger a ripple effect of change in our country to have consumers drive the market to a healthier restaurant experience.
Let go of perfectionism – it’s killing you!
I’ll fill you in on a little secret of mine: I don’t eat perfectly all the time. But then again what I consider “perfect” means something different than conventional wisdom’s understanding of the word. To me, eating well means providing my body with the nutrition it needs so that I can live the quality of life, which keeps me in flow.
Sometimes this means I have to eat something that doesn’t quite meet my standards or in some situations I eat something I normally wouldn’t. I like to call this “recreational” eating- it is more for entertainment, socializing, and amusement than for systemic health.
As long as I know my body is in the appropriate state to handle a treat, I call upon my secret weapon for UltraWellness: the 90:10 Rule. Ninety percent of the time I eat an anti-inflammatory, real, whole foods diet and ten percent of the time I leave room for the unexpected. This way, I am not flustered or deprived when I go to events.
And more so, I don’t let a good moment pass due to fear, anxiety, or guilt around not being perfect. This negative mindset actually fuels the flames of inflammation as much or more than eating a single, small portion of a recreational food. So when you are on a break, give yourself a break!
Trust the process
At the end of the day our goal is to find happiness. I enjoy guiding people on how to be happy through achieving good health. Sometimes the road to UltraWellness is not linear. The road to healing takes many twists and turns and is often bumpy. Emotional, mental, and physical pain are part of healing and sometimes we need to fall off the wagon in order to get back on.
If you can remember that your body is innately wired to do the hard work of healing, then you can trust the process. Trusting your body knows what to eat, in the right amounts, and at the right pace, is part of relaxing into your ultimate state of flow.
“Flow happens when a person’s skills are fully involved in overcoming a challenge that is just about manageable, so it acts as a magnet for learning new skills and increasing challenges,” Csíkszentmihalyi explains. “If challenges are too low, one gets back to flow by increasing them. If challenges are too great, one can return to the flow state by learning new skills.”
I hope in the weeks ahead you find your own recipe for living in this abundance of flow where eating well meets the joys of living well.
Now I’d like to hear from you…
How do you handle a break in schedule where your routine is displaced?
What triggers you to fall off the wagon of healthy living?
What does living in flow mean to you?
Please leave your thoughts by adding a comment below.
To your good health,
Mark Hyman, MD
Thank you so much for sharing your wisdom with the world. Eating whole processed food almost all of the time has changed my life. THANK YOU!!!
processed?
Im a totaly loss.I lost my husband then I married a wonderful man that got me to stop smoking after 25 years very hard gained alot of weight,even my twin brother died and then my Mom and now to cousins and I gained an extra 60 pounds on top of the 50 i already had.I have a very stressful job I have sugar now they have tried metforim and a injection byetta,and my sugar still is high they keep changing it so finely i gave up and stop taking anything.my heels hurt so bad i can hardly walk and i walk all day at my job Im the activity director over 80 veterans,Ihave been trying that sensa stuff but forget to sprinkle it on my food went to weight watchers failed at that couldnt keep up with counting points.I dont know why im writing just seen this e-mail and I depressed on meds for that to LOL.I just cannt seem to stop eating.Im so lost and in so much pain.
Sherry,
I can totally relate to your pain. For dietary changes the blood sugar solution is the best plan. For many of us our problem with eating to much food is rooted in unprocessed emotions. For me it has always been this and I found help and was finally able to follow through with making the food changes as a result. You can find the support you need for handling the emotions linked to compulsive eating at http://www.acourseinweightloss.com I started a support group there using the book “A Course In Weight Loss” by Maryanne Williamson. It is not a diet or exercise book, it’s about the underlying emotions that cause us to turn to food for comfort.
I agree with Cricket. I have long considered excess weight a symptom of a problem, not THE problem.
If you follow the Blood Sugar Solution program, you will have more energy and less cravings in as little as four days. Even with less cravings you still have to work at it. I have lost 60 pounds ridding my diet of wheat and dairy. 16 of those pounds were lost using the Blood Sugar Solution program. I still have more to loose. I still have trouble being 100% on the program but I do keep working it.
Don’t go off your Metformin until you know your sugar levels are stable. HIgh blood sugar will damage your body. People loose limbs, kidney function, eyesight and more from high blood sugar. The swelling in your feet will get much better if you stop eating sugar. The sugar you eat settles in your feet making them painful and swollen. You may even have neuropathy in your feet.
Cricket is right about A Course In Miracles Weight Loss. I didn’t know they had a group. I read some of the book. It is hard to get through because of the emotions but it was so powerfully freeing to do the work. Oprah had an article in her magazine about the book.
I have tried diets. I have tried Weight Watchers. I have tried Jenny Craig and Medifast. I know so many people who do well with them. I am not one of them. If I eat wheat, I have problems. I have a sensitivity to wheat. If I eat it, it makes me hungry and I can’t turn off the hunger signals coming from my brain. If I have one bagel, it turns into 2 or 3 because the wheat makes me think I am still hungry. When I went to Weight Watchers, I gained weight. It wasn’t about Weight Watchers. It was because I had a wheat allergy. The artificial sugar was also a problem. It kept the sugar cravings turned on.
Sherry, no matter how alone and afraid you may feel, turn it over to God. Find yourself spiritually. It can make all the difference.
When I read what a healthy diet includes, it mentions eating whole grain foods; and when I read about allergies and inflammation, it mentions avoiding wheat and milk. I find that very confusing.
For several years I weighed 125-130 lbs., and I walked 2 or 3 miles a day; I started having pain in my neck and legs 18 years ago, so I couldn’t go out and walk that far. I started putting on weight little by little, and I weigh more now than I ever did, even pregnant or after giving birth; and I haven’t changed my eating habits that much. I limit sugar and processed food, and I try to eat to stabilize my blood sugar.
I’ve read some of Dr. Hyman’s books, and I keep a copy of the “UltraSimple Diet” with me so I can use it as a guide. I have had many opportunities to share the info with friends and family, but I’m finding it very difficult to lose weight. I have lost about 20 lbs in recent months, but I have a long way to go. I see my youngest daughter eat lots of treats, and when our family gets together, she eats a lot more than I do and never gains a single lb. She is 31 and wears a size 7, and her sister is 36 and wears a size 3.
I appreciate the comments and recommendations for support. I know I can learn a lot from other people with similar problems and/or solutions, and I will continue to learn from Dr. Hyman’s books and e-newsletters. Many thanks, Dr. Hyman.
Sherry,
I can hear you shaking your head, saying yeah, yeah, yeah.
I was at the same point back in January 2012, not so bad that I contemplated suicide, but if I died, I died. I just didn’t care anymore.
Then I saw an ad for a Functional Medicine practitioner in my area (northern New Jersey). He gave me the same guidelines that Dr. Hyman teaches. I was a skeptic, how could not eating something and eating other things make me happy? NO JOKE, within three weeks, my blood sugar was down from “immeasurable high” to around 100 after meals. But even better was my joy of life returned. After six weeks I was transformed. The laugh in my house was; during a visit with my practioner he asked my family “how has Dad been lately?” and my two girls replied at the same time, “We love daddy again”. I had stopped yelling, barking, and criticizing everything I saw. I was now seeing the beauty in the things around me. Talk about a natural high. How could I not continue the plan.
This particular news letter from Dr. Hyman is just another example of how he knows and understands the complexity of our lives. We are alive, things happen during our existence, sometimes we don’t put the best things into our body. So WHAT, take a moment, analyze what has happened, reset your internal GPS, and follow the route back to wellness.
Sherry, if you took the time to write this notice, it means you know there is a better way. You just need a little guidance. Seek out Dr. Hyman’s lecture on your local PBS station. It will be time well spent, won’t cost anything and you might start to see how easy it is to follow the plan to wellness. Then get his workbook and give it a try. I know I spent more on junk food then the cost of the program. (Another little benny, since I don’t eat fast food anymore, I still have money in my pocket at the end of the week.)
You’ve take the first step by reaching out, now take the second.
Sherry, I just wanted to say that reaching out as you have done is a great first step. Get involved in Dr. Mark’s community. Get the book and start reading it. Cricket, Anne and Barry all have wonderful suggestions too.
Make a plan to do one thing toward your goal, whatever that may be. It can be as simple as deciding to drink 2 glasses of water daily. Choose good health!
Good luck. Many blessings. Keep reaching out!
Great advice, Dr. Hyman. I will say that I follow your plan almost perfectly, but I don’t lose weight if I don’t practice portion control OR fill my plate with mostly veggies. These are great tips to remind us. Thanks!
As a nutritionist and human, the more I move away from perfection and into self-compasson, the bigger the container I create to heal. The more I let my heart lead the way, the better the path. The more forgiveness I make in my life for the beliefs i created to survive and now let go of, the more free I get. The more I love the mess-ups, the wider the smile. Yes, I do the diet. Yes, I take the supplements. Yes, I teach the cooking skills to others. But learning to love everything; the heartaches, the mistakes, the falling off the wagons, the more of life I get to love. And then it makes no matter of the diagnosis, disaster, miracle or wonder; it all becomes a gift and I awaken to the health that I had just forgotten was mine all along. Thank you Mark Hyman for doing this work.
Bravo! I love this and agree that self acceptance/compassion is key to healing. Perfectionism is damaging to our health and our psyche. Love ourselves flaws and all; and to really love ourselves is to feed ourselves well……sometimes I have to ask myself if I would think its ok to feed my kids the junk I sometimes feed myself. The answer is always a resounding NO and that brings to light that I am not loving myself in that moment as much as I should/could be.
Jessica, I’ve never written a reply before, but yours was so beautifully written! I just had to tell you, amen to that. I got a lot out of what you said about letting go of the bad stuff and learning to love EVERYTHING, and that it gives you “more of life I get to love.” How eloquent, how brilliant. I will take it to heart.
Thanks to you, and thanks to wonderful Dr. Hyman, a genius with abounding compassion.
Falling off the wagon can benefit you by helping you realize that you aren’t perfect, and that quality health is not a race that must be run at a high rate of speed, but is instead a process of ups and downs. When I fall off the wagon, I try not to punish myself but instead recognize that it is time to give back to myself. When I make that “you” turn, I find balance. Exercise is my go-to catalyst for change. When my eating habits are off, I push a tad harder with my aerobic regimen. That sends a trigger to my brain that propels it to crave quality foods…and so the process flows. Starting over fresh each day also gives you the opportunity to learn more and grow in a positive way, without judgment or guilt.
I am on day 3 of the advanced Blood Sugar Solution program. I thought I would be hungry and I’m not. Your words are an inspiration and a connection. I still think longingly about that ice cream cone….but not enough to fall off the wagon. Thank you for the inspiration!
Thank you for this lovely post. Reading your work is always calming and inspiring. When I read posts like this, its almost like I feel re-grounded. Thank you.
We took 2 vacations this summer, and on both vacations, I “fell off the wagon” to some varying extents. At home, I am in control of all my meals. When I’m on the road and with family and friends, I can’t always be completely in control (trigger). I agree, though, with your statement that lapses can benefit you. On both occasions, I realized how much WORSE I felt once I was out of my usual, healthy habits. And on both occasions, I craved the return to my whole food lifestyle. It’s occasions like these that help me make true, lifelong changes, because eating healthy no longer feels like I’m resisting foods I (think I) want.
This is such a timely article for me! I oscillate between trying to feel free, listening to my body and having a more defined, rigid diet. I wish I could be less rigid, but I find that I quickly cycle into a carb sugar frenzy. When I practice a more rigid diet, I can eliminate my sugar and carb cravings and eat for optimal health. The constant work for me is finding the balance or flow, so that I don’t feel trapped or punished by my optimal diet. It’s about finding the freedom within structure.
A benefit of falling off the wagon, though, is that I quickly see and feel the negative side effects. It serves as a reminder and motivation.
Hi, Dr. Hyman! Met you at Kripalu when you spoke there. Have been gluten-free, dairy-free, and nearly sugar-free since beginnning of year—-and I feel like a new person! Down over 20 lbs so far, but feeling so much better and younger. Good to know that we don’t have to be “perfect” all the time, every now and then I fall off the wagon. But then I get back on, and feel fine again. Many, many thanks for helping me to get rid of my chronic inflammation!
>>> How do you handle a break in schedule where your routine is displaced?
I got into triage mode – do what I can when I can. For example, if I’m used to running 5 miles per day and I’m pressed for time, I might only run 1 mile (sometimes running “in place” and do a bunch of pushups before jumping in the shower.
>>> What triggers you to fall off the wagon of healthy living?
Travel, Special Events – especially ones that involve drinking alcohol.
If I know I’m going to eat badly, I try my best to eat something healthy *before* I eat something unhealthy.
>>> What does living in flow mean to you?
Developing enough healthy instincts to manage unpredictable situations.
Neuropathy after 32 days gone. Getting off sugar awful, fats not so bad, so I am happy. I will always have chronic pain from a car accident, but the pain from nerve damage was severely affecting my sanity. So far, so good. Lost a lot of bloat in entire body, and tolerate medication much better. Still eat small amounts of dairy, but not much. !00% improved!!!
Dear Mark, thank you for the above story,. I’ve actually been having a hard time these last few months on eating. This is because I don’t know what to eat anymore. I am dedicated to eating healthy and I have tried to do so for a long time now. Two years ago I stopped eating meat. I’ve actually never eaten fish in my life, I have always found it very untasty, I don’t know why. I used to eat a lot of vegetables, whole grains, nuts and fruits, olive oil and sometimes eggs and some cheese. Everything organic. Still my body wasn’t doing well, I had a lot of headaches/migraines, tension and tiredness. Then an orthomolecular doctor adviced me to eat more protein and good fats and less carbohydrates, although these were from organic whole grains. I started doing this, but still had the many headaches. Then I received a huge list of ‘bad guys’ from a ‘natural doctor/homeopath’ that I shouldn’t eat anymore, because these were a cause of my headaches. This list unfortunately includes many healthy things, you also name, like walnuts, almonds, cashews, tomatoes, egg plant, eggs, avocado, many fruits and whole grains.. Now I don’t really know what to do anymore. I want to eat healty, but my body doesn’t seem to manage many of the foods I know to be healthy.. Can you advice me how I can still eat protein-rich healthy food and stick to my anti-headache list? I know this list mostly contains the histamine-activators, foods that contain thyramine and many additives, that I didn’t used to eat anyway. Thank you!! Best regards, love your work, Michèle ps. I will be an MD in 3 weeks and you know I haven’t learned anything about food/nutrition in all my years of studying!
HI Michele,
Yes, it seems like you have grounds for confusion and we would love to help you figure out how to eat the right diet for your particular body… Come check out Dr Hyman’s nutrition coaching for some one-on-one guidance: http://www.bloodsugarsolution.com/nutrition-coaching/
Congrats on your upcoming accomplishment!!
I agree that one should not have to feel as though they have fallen off the wagon. My philosophy is that my health and wellness changes are one at. Time. I do not say oh, this is means I will never do X. What I say is I have this new focus and today I will I it. When tomorrow comes I start over. So if there is a slip, it was just one day, not the end of my program.
I have been living a gluten, dairy, sugar, and soy free life for three years now. It has not Bern easy, but my health has improved enormously. I was diagnosed with rheumatoid arthritis, have asthma, and thyroid issues. Fortunately, my doctor did not just prescribe a pill, but set me on a healthy life eating p,an. I list 50 pounds, and feel like me again! Pill free! I do fall off of the eating wagon periodically, but my body let’s me know. Thank you, Dr. Hyman, for your guidance.
There are days that get us down and so for those that “little something” I call the “morale factor”. It picks us the mind a bit for the body/mind connection, and that can bring back the flow of life even to just relax for the evening. Keeps the balance in a positive way, when needed of course. Not as a habit.
I was following Ultra Wellness and doing fantastic, no inflammation. After 6 months we had a day planned in the city and instead of having the day revolve around my eating choices, I decided to be a little more ‘recreational’ and had a bit of dairy. My day was ruined because within an hour I had the runs so badly- I’ll spare you the details.
It’s good to know how ‘recreational’ you can get in the comfort of your home (and bathroom) before trying it in public.
Thank you for this reminder! I was on the Blood Sugar Solution diet and it really helped me lose weight and feel so much better than I did before. Then I went back to eating too much sugar and gained weight. A couple of weeks ago I cut out all the sugar, grains, and starches. I have been losing weight, but mostly I feel so much better. I am on vacation right now and have continued to eat healthy foods when everyone around me is eating white bread, chips, and ice cream. It really hasn’t been that hard because I know how I’m going to feel if I eat those things. And since I get to have a little dark chocolate and some berries every day, I don’t even feel deprived!
You have a wonderful way with words Dr. Hyman. This last message was so gentle and supportive. Your attitude is as important as your advice on food.
Edgar
Hey Dr. Hyman, I was having dinner in an upscale restruante, trying to stay on my plan so I wanted to substitute the fresh string beans instead of the Alfredo risotto to go with my Chillean Seabass. The waiter was happy to do that for a $3 charge. I paid it because I really wanted the beans, but it does disappoint that it truly can cost more to make healthy choices.
Just want to pipe in here and say how much I love this diet. My lifestyle became more and more sedentary over the years and, combined with heavy smoking, it all led to a heart attack a couple of years ago. I have been trying different “heart-healthy” diets. Lost some, gained it back – until I discovered the Blood Sugar Solution. I have not followed it perfectly – I could definitely add more exercise and I sometimes eat ‘after hours’ – so my weight loss has been slow. But steady. My goal is to lose 35 pounds. In the past 4 months I’ve lost about 12. I feel wonderful and I am very rarely hungry. I tell everyone about this diet – actually, I don’t even think about it as a diet, but as a way to really respect my body and give it what it deserves! Thanks, Dr. Hyman!
I can still lose weight or stay at my present weight while traveling as long as I only eat when hungry. (But if I do have some gluten or dairy, I do notice I feel yucky a day or so later, even if I’m a relatively healthy person and I don’t have any diagnosed diseases.) It’s not hard to find substitutes and it’s about time the market changed to offer consumers more of what’s really good for health: whole, unprocessed foods.
Here is a perspective I have found VERY helpful. It is really just a quick change in perspective. Change your view from an EITHER/OR perspective to a BOTH/AND perspective. It works like this…Instead of saying,”I am really good” or “I am really bad.” Change it to “I am BOTH good” and “I am bad.” See? I both lead a healthy lifestyle and sometimes I fall off track. I am a good mother, and sometimes I lose my patience. We are both afraid and courageous, We are both clear and confused. See how liberating this thinking is? Having this perspective of BOTH/AND allow us to be our complex human selves without condeming our shortfalls. It is liberating.
I just wanr to tell you how wonderful I feel, since I began on the plant based program on December 28. 2012. I have lost 17 pounds and have lowered the glucose, cholesterol. I feel wonderful, I eat veggies, fruits, whole grains, beans, legumes, soy beans, tofu occasionaly, fish, and I eat it all guilt free.therefore, I have cut down on the stress of eating the wrong. I have so much energy and peace.
Thank you for sharing all your information . I look forward to your e-mails every week. Please keep it up. I never imagined. that I would ever feel this good at 63.
I saw your program on public TV about 4 months ago when i was suffering from a bad knee due to arthritis. I figured if i took some weight off I would get relief. So I began to follow your ideas closely and stopped wheat and dairy ,then added many more fresh fruits and veggies, and began to eat high protein snacks and avoid carbos. Stopping wheat was very hard but I soon got used to the idea but sometimes will have a whole wheat burrito or maybe a dish of whole wheat penne. ( yum) I substituted more corn and rice products to resolve my carbo cravings but kept the amounts lower than before. I sought out high fiber corn chips with flax added or whatever I could. I also use ONLY brown rice, unless I am in a chinese restuarant. I eliminated all sodas and even fruit juice as too high in calories but do get some pure pomegranate juice and dilute with water if I am truly craving a sweet juice drink. Of course I never add sugar to anything and look for low sodium versions of V-8 juice etc.
Anyhow I have slowly slowly lost about 7 lbs per month for the last 4 months and feel terrific. I know I can adhere to this regimen and YES I do cheat at Taco-Bell sometimes.Oh yeah, I usually stick to the rule of eating only meat that comes from critters with less than 4 legs. I avoid shrimp but do eat clams( monopods). I have more energy and really feel my future life will be better now, thanks Doctor Hyman. (I also must mention that I read Dr, Fuhrman , wtach Dr Oz and even get e-mail form Dr Mercola. There seems to be little disagreement on the basic principles but minor deviations in details.) My knee is much better and I can enjoy highs in the woods again.
Wow Dr Hyman, You are sounding more and more like a health coach…the ripple effect…90/10rule…times are changing. It’s so great to read your wisdom here. People really are struggling with the reality of our food politics.
Reading this article helps me, as a newly certified health coach and a long time proponent of healthy eating, to really understand the value of coaching people to value themselves and to be forgiving with their choices. I see here that people know the what, they need guidance with the how. Thank you for the needed inspiration to really understand that people are looking for answers. You make it clearer to me that coaches offer considerable value. Thank you and any other doctors who are promoting the importance for people to understand that our health is monitored, not only by our food choices, but also by our attitudes. We can make a difference, each and every one of us, by the choices we make and the compassion we share. Understanding that we are the creators of our own health is precious knowledge, and sometimes we need guidance as to how to walk that path. Having a coach for the journey may help. Thank you Dr Hyman; you have helped me to better understand the value of offering coaching to people.
I’ve been on the BSS program for three months and am 26+ pounds lighter, my blood pressure is now consistently perfect, much less that before, and I have energy and vitality back and feel great. Only about another 20 pounds to go then I’ll redo labs for inflammation etc. Thank you!
I have also stopped the acid blocker meds I’d been taking twice a day for 8 years, so, thanks to your nutritionists, I’m also eating low acid and as little of any kind of oil, even olive and coconut etc., as possible.
Yesterday, after yoga class, the instructor invited me to go to her country home with her for a fresh eggs from her own chickens breakfast, yum! She knows I’m eating carefully so she asked me every step of the way. Would I like fruit? No. Salt? It’s sal del mar, a little is fine. But we’re in Baja, MX so when she offered freshly roasted poblano peppers I allowed the flow–okay. Fresh green onions, okay to those too. Then suddenly, assuming without asking, a big pour of olive oil right into the hot skillet then everything else on top. What to do? More oil than I’ve eaten in the whole last month! I ate a small serving and enjoyed it tremendously. Even had a few bites of bacon. I felt fine afterwards, almost no acid indigestion at all. Went back to a small steamed fresh lobster and fresh local vegetables w/green salad sprinkled with fresh lime for early sunset dinner.
Very glad to see this email today. Letting go of perfectionism and trusting the process!
With love and appreciation,
Anna
I am so much happier eating my mostly vegan diet. Once in a while I’ll splurge and have an egg from my friend’s chickens that roam around her yard. I was strict vegan for 5 years, but your 90/10 rule takes the pressure off. Now, 3 or 4 times a year, when my son-in-law barbecues ribs, I thoroughly enjoy a few. Or if my son makes oso bucco, I’ll have a few bites. Once a year on my birthday I go for my favorite deli sandwich. I’m rarely tempted because I really do love eating vegan. The only downside is the lengthy prep time, but it’s worth it. I just make a lot so I can eat it for a few days and not have to cook. Thank you so much for your 90/10 rule!
I have been a patient of your center for 2 years now treating for heartburn and potential autoimmune issues as well as hormone changes. I have been gluten free for the last year. My family enjoys going to a summer camp in the Adirondacks each summer. The camp includes all meals. This year the food was heavily carbohydrate laden and full of white sugar. I had not had heartburn in sometime and I made the mistake of not bringing enough of my own food to supplement. Although the activities were relaxing, I am now paying the price for “going off the wagon” even though I was trying to stick to a healthier diet I had the worst heartburn I have had in two years. I do find that with my issues, I need to think about what I will eat whereever I go.
Dr. Hyman, Thank you for this article. It confirmed my strong feelings that wellness is a choice. “Wellness Choice” is my chosen business name. Healthy choices of food, movement, outdoor adventures, prayer and meditation work in harmony to bring us to a state of flow and balance that vibrates with the “oneness of unity” that is a shared “song of life” throughout the universe. I love breaks and thoroughly enjoy a “treat” especially when joyfully shared with others!
Thanks to Dr. Hyman and the others who replied above…for helping me embrace falling off the wagon. This article was perfect timing! I am leaning toward insulin resistance and my local FM dr. has recommended eating no grains, no sugar of course, and only 2 pieces of fruit/day. Recently, I succumbed to eating gluten-free toast with my breakfast after my husband’s successful surgery. When I made a raw hummus from zuccini, I caved and ate a few gluten-free crackers. Not feeling so well today…will have the hummus on celery next time. But you have given me the idea of loving myself through this down turn. It’s a time for recommitting. Thank you. Keep up the good work, Dr. Hyman. Love your book and use the recipes often.
I must say that juicing has totally changed my life! Not only have I lost weight, juicing keeps me nutritionally full though my stomach is not “full.” But I don’t get hungry! I would recommend juicing for any ailment. Juice 3 x’s per day! It’ll keep the doctor away!
I met you at Kripalu, Dr. Hyman, and also was at a training lecture you gave us at Integrative Nutrition. Your work is a beacon for all of us. I am fortunate that I managed to lose 50lbs and keep them off for the last three decades that make up my adult life. Somehow, intuitively, I have been eating pretty much the way you teach for all these years, continually tweaking and upgrading as I learn more. I’ve fallen off the wagon many times and usually enjoyed it. But in recent years my body has not respond well to these sinful expeditions. In fact, these days my body reacts more angrily than ever to transgressions, much more than it had in the past. An unreasonably salty meal at a restaurant, for example, makes me more bloated now than it would have five years ago. A couple of pizza slices will undoubtedly have me wake up sluggish.. And recently, a small vanilla ice cream cone at McDonalds, which I did not frequent in 20 years, triggered a terrible headache, nausea and anxiety the next day. So for me, even falls off the wagon have to be somewhat managed. The cleaner my habits, it seems, the fewer compromises my body is willing to make.
Dr. Hyman, I love the concept of flow, but I also like “balance”, which you are describing. So much of what we need to do to stay healthy is about balance, not only if we fall off the wagon of nutrition, but other commitments as well, such as exercise. Our work and our personal lives must be about balance and flow as well, or each will suffer. Thanks.
Great blog Doctor!
While I have been a vegetarian for 40 years, I really have only been eating “clean” for four months. I have lost 40 pounds in that time.
I very much now feel the “flow”. I am excited about eating healthy. I look forward to my next healthy meal. I crave healthy food and feel personally rewarded by sticking to the plan.
I used to feel a bit guilty when I ate something not particularly healthy. I still feel hyper-aware when I am eating something not healthy (like tortilla chips or ice cream) in a social environment, but I feel strong enough to accept it and not be crazy. I had a rum & watermelon slushy last night – whoa!
I kind of created my own 90/10 rule and I’m glad to read that the good doctor feels the same way.
I am grateful to have found Dr. Hyman and I am happy to spread the word about true healthy living. Thanks!!
Much needed article, Dr. Hyman, thank you! So many people fail to realize that marinating in guilt over eating something “bad” is far more toxic than the bad food itself.
I handle breaks in my healthy eating routine (usually traveling or when dining at a friend’s home) as a part of my healthful diet. I don’t even view these incidents as ‘falling off the wagon’. I simply view a temporary deviation as part of the flow of life, as adapting, coping and problem-solving may indeed be healthy for our bodies. Sometimes, it seems a pampered body likes a bit of a challenge
I went through a period of time where I was completely neurotic about what I was eating. I refused to eat anything even remotely unhealthy. I carried my own food stash around in case I got stuck somewhere devoid of healthy choices. I even kept track of my daily nutrient intake on a spreadhseet. I soon realized this form of obsessive perfectionism was not only exhausting, but that I was no healthier than when I allowed myself a little wiggle room to just BE in the flow of life, instead of trying to control it.
In short, I make healthy choices the vast majority of the time, but I am not afraid to eat a scoop of Jeni’s ice cream to savor the sweetness of life. You can bet that every bite I eat with total appreciation, enjoyment and an understanding that it’s a very special treat to be enjoyed only occasionally. It tastes that much better when you know you can’t have it every day!
The remarkable thing is that staying away from wheat products makes me crave them less. After the first five days or so on the Ultrametabolism plan, my cravings for bread disappeared. If i need crackers, I found a brand called Mary’s Gone Crackers that is whole grain and seeds only.
Cheese is a trigger for me-I like it but it is not good for my body so it’s a treat now. I’ve learned to bake gluten free, so when i want a special treat, I can at least keep the wheat away and use brown rice and soy flour.
Alcohol is still a temptation too, but it makes my body not feel well either.
Thank you Doctor. I am so blessed. Although I was diagnosed with an enlarged ascending aorta in January, 2012 I re-doubled my efforts in following your Blood Sugar Solution recommendations. Since January I’ve lost over 50 pounds. I exercise twice a day (usually some form of cardio early and then a hot yoga class at 7:30pm). In May, my blood pressure dropped to below 90/60. I contacted my cardiologist and he told be to stop the BP meds for a week and continue to monitor my pressure at home. A week later my pressure was 110/70. Wow! Couldn’t believe it. My cardiologist has taken me off the BP meds. I am so happy. Diabetes’ numbers have improved (on metformin 750mg ext release twice a day). My numbers now are usually in the 90s, but today was 105. My last A1C 3 weeks ago was 5.5. So here is my challenge. With everything going so right, I’m having hernia surgery next week. I’m afraid I am going to fall off the wagon. Surgery doc says no exercise for a least a week. I’m afraid that once my routine is broken, I won’t be able to get by on. Any suggestion, comments, stories will be appreciated. Thanks!
I just got back from a week at the beach with my daughters, son-in-law and grandchildren (ages 3 – 8). I never once thought about the correct things to eat, which is so unlike me. I had a wonderful time and when I saw this article this morning I thought you were talking to me personally. Thanks for all your great advice. I feel like this week will be about getting the flow back.
As I read the article and through the various responses, the old adage comes to mind: DON’T SHOULD ON YOURSELF! … and don’t SHOULD on others, for that matter … ruins their ‘flow’.
hi,I have been following a gluten free,dairy free, sugar free,unprocessed diet for 2 years now. Have lost 17 kgs and looking very good. I am 51yrs old. The problem is….I don’t feel great. I have chronic fatigue which is interfering with my ability to live my life fully. I drag myself around all day. Please give me advice on what further testing etc I need to get to the bottom of this.thank you.
Hi Michelle,
Thank you for your interest in Dr Hyman’s work. Have you seen this article? http://drhyman.com/blog/conditions/six-ways-i-changed-my-life-and-how-you-can-change-yours/
For a personalized nutrition plan to help you manage the CFS, please connect with Dr Hyman’s nutritionists at:http://www.bloodsugarsolution.com/nutrition-coaching/
Here at AWAREmed health and Wellness Resource Center in Myrtle Beach, South Carolina we agree with the “flow” concept. It is important to try and stay in this “flow” no matter what the season is. We all slip up and slack at some point in time. It is how we handle our very next move after this happens that defines us and changes our future. Stay Strong, Stay Focused. Check out our website at awaremed.com on tips to do so.
Dr. Hyman keep up the incredible blogs.
I usually eat a healthy diet, but when some special occasion leads me astray, I embrace the change with joy.
Thanks for your efforts to improve our collective health, Dr. Hyman. It appears you are ‘getting the word out’. Best wishes.
Someday I hope to attend one of the special Conferences your staff organizes for dietitians and others in the Health Care field, unless a Dixieland Jazz Festival is happening at the same time, which is the case in April.