What is the Paleo diet?

There is a  clear connection between what we eat, how we feel and how well our bodies, brains and minds function. Nutritious whole foods including grass fed beef, free range organic poultry, clean fish (without metal contamination), a variety of organic fruits and vegetables devoid of additives and preservatives is the gold standard. Yet, even within these parameters, many diet variations exist. Recently, a fad diet called the Paleo diet has resurfaced and garnered much attention. The diet was originated by a physician named Walter Voegtlin who published the diet in 1972 and was more recently popularized by Loren Cordain Ph.D., a health and exercise scientist who has written several books on the Paleo diet and accompanying cookbooks.

The Paleo diet is based on the presumption that humans will have greater health if we eat foods that were available during the Paleolithic period. The rationale is that humans should eat foods that were available during the time in which we evolved because we are genetically adapted to them physiologically and metabolically.  The Paleolithic era lasted from about 2.6 million years ago until approximately 10,000 years ago and proponents of the diet argue that human physiology and metabolism have changed very little since that time. As such, our bodies are not adapted to properly digest grains and dairy which were added to the human diet as the result of the subsequent agricultural revolution. By eating Paleo foods, supporters posit that we can avoid or reduce the occurrence of diseases that emerged after the agricultural revolution, such as type 2 diabetes, heart disease, obesity, hypertension and gout.  There is some variation about what constituted foods available to human during the Paleolithic period. In general, foods that are allowed on the Paleo diet include unprocessed foods: meat, eggs, seafood, non-starch vegetables, fruit nuts, seeds and specific fats. Organic is preferred. Legumes, dairy and grains are not allowed. Many Paleo followers report greater energy and a feeling of well-being, weight loss and symptom reduction.

There are some critics of the Paleo diet. Some scientists argue that humans have continued to evolve since the Paleolithic era enough to digest contemporary foods. Most modern plants and animals are very unlike the ones prominent during the Paleolithic era making it unnecessary to limit the human diet to those food types. Further, it is likely that Paleolithic humans ate wild grains and legumes. Other critics note that the Paleo diet may not provide enough calcium.

In short, there are many good aspects of the Paleo diet including avoidance of processed foods and eating cleaner sources of protein and plant based foods. While some people can tolerate dairy a legumes without gastrointestinal difficulty, others can't.  Still others may have low level sensitivity, hard to detect sensitivity to dairy and grains that puts them at risk for underlying an underlying disease process, including mental and emotional imbalances.  Perhaps the best dietary approach is to test potential diets, under consultation with a health professional if necessary, to determine individual needs and best fit.

Submitted By: Holly O. Houston, Ph.D., Licensed Clinical Psychologist

Finding Happiness

Happiness. Everybody wants it, many seek it, few find it. What will make you happy? A better job?  More money? Less arguing with your spouse? The approval of others?  A bigger house? Maybe all of these things would make you happy, but it’s more likely that none of these things will foster true happiness.  Once we reach that next step or achieve the next goal we bask in the glory of it for a while and then it’s onto the next thing. We’ve managed to convince ourselves that we won’t be truly happy until we get that next great thing.

Explorers searched for the Fountain of Youth for years vying for a way to preserve their lives and vitality. Ironically, while they searched for a way to prolong life, they missed living. Happiness is the same way. While we are searching for some way to feel happier, we are missing our opportunity to be happy right now.

Happiness comes from within. We already have what is necessary to be happy right now. We have to learn how to take what we already have and create our happiness from that using gratitude and positivity. Think about what makes you feel good. Is it your family, helping others, having time for yourself, feeling confident? How can your present situation work toward strengthening what makes you feel good? For example, maybe your finances are stretched thin, but this has allowed you to become creative in doing fun activities with your family. You play baseball or basketball together on a neighborhood court or field rather than spending excessive amounts of money on organized sports for your children to spend more time playing without you.

Happiness is about perspective. If you don’t open your eyes, you’ll miss it. Stop searching for something that is already inside of you. 



Kelly Renzi, PsyD
Clinical Psychologist

Finding the Right Motivation

“Reach for your goals!”  “Go for it!”  “You can do it!”  We all know the mantra’s that we tell ourselves over and over again as we work towards a goal- whether it is finishing a paper, a class, graduating, working out, losing weight, buying a car, or getting a new job. The list can be endless.  But what happens once we achieve that longed for goal?  Then what? Often times, people are left with a sense of emptiness, a lack of purpose or direction. They no longer are working towards reaching that carrot they have been chasing. What happens when you have achieved all your goals?  Do you just keep setting new goals? It’s an option. Do you stop trying? Once you graduate, are you done learning? Once you reach your goal weight, are you done eating healthy and exercising? If achieving your goal is your only motivation, what keeps you going once you achieve it? 

Underlying and continuing motivation is fueled by our own, individually chosen values. Values intrinsically motivate us to engage in activities that push us towards achieving specific goals and continue long-lasting behavior patterns. Goals, on the other hand, tend to be more short-term motivators.  For example, if you have a goal of losing weight to fit into a swimsuit for the summer, you will be motivated to perform the necessary activities to achieve this goal so long as it is relevant. For many, this is until the end of summer or beach season. However, if you have a value of living a fit and healthy lifestyle, your motivation will last much longer than beach season.  Theoretically, this value could serve as proper motivation for a lifetime, so long as the value of being fit and healthy is relevant.

While small goals are helpful for short term motivation, it is more helpful to look at what value underlies that specific goal.  Use the value as a long-term source of motivation to live the life that is meaningful to you.  Engage in the behaviors that consistently produce the outcomes you seek. And, finally, rather than only focusing on the outcome or the goal, focus rather on the journey to reaching that goal. Create the sustaining behavior patterns to ensure that you are always engaging in value-oriented behavior.  Become a life-long learner if obtaining knowledge is a value. Perhaps you won’t indefinitely be enrolled in courses, but you can continue your pursuit of knowledge through reading, seminars, traveling the world, or even just talking to a new person with a different perspective. Be creative. Let your values guide you.  

Karen Rosian, Psy.D.

Licensed Clinical Psychologist

How music can help reduce stress and improve daily functioning

In the battle against stress and anxiety, there are a number of great tricks and skills that can be used to help us feel safer and more comfortable.  While many may immediately come to mind (breathing, exercise, a good night’s sleep, etc.), the use of music as a de-stressor is one that we often overlook.  While we may go out of our way to search for things that make us feel better, music is a tool that is very easily accessible and has the power to aid in relaxing both our mind and our body.

A large amount of research has been conducted regarding the effects of music on both the psychological and physiological well-being of all types of people.  The studies show a great number of ways that beautiful tones create a calming environment for those suffering from a wide range of afflictions; from cancer to stress and almost everything between.  The use of classical and other peaceful types of music has been shown to slow the pulse and heart rate of the listener.  In addition, this music has been shown to reduce high blood pressure and decrease the amount of stress hormone produced by the brain.  By causing these physical reactions, peaceful music helps to calm the listener. Classical music has even been shown to increase the production of serotonin which can help fight depression, anxiety, panic, and anger.

Classical music is not the only type of music that affects our health and well-being.  The way that music affects a person is completely individual and based on our own personal experiences.  Some people find solace in the golden oldies their parents listened to growing up while others seek comfort in the silk of smooth jazz.  Some are uplifted by the positive message of pop music while others feel energized by the thunderous beat of rock-n-roll.  Musical styles affect everyone differently, and it is very important to know how music affects you before trying to use it to reduce your stress.

In order to know which styles of music help you reduce stress, start with the ones you like! The musical styles that we find pleasant and pleasing are the ones that have the most positive affect on our emotions and our stress levels. It’s not helpful to force yourself to listen to classical music to relax if you know you hate classical music.  Instead, identify those styles of music that you genuinely enjoy.  Once you have identified them, consider how these different styles make you feel.  Do they relax you or excite you?  Do they increase or decrease your energy level?  By understanding how certain kinds of music affect your body, you can use that music to achieve the emotion you want.

Once you have identified the right type of music, the next step is deciding how best to use it to improve your mood or lower your stress level.  Starting your day with the right song may be much more relaxing and calming than waking up to a droning beep.  Try setting your phone or alarm to play music instead of the standard alarm sound.  You can also take music with you throughout the day to help.  The portability of technology means that you can listen to positive music while exercising, during travel, on a break, doing chores, or even while working (depending on your job, of course).  If you have trouble meditating, music can be used to help you by giving you something to focus on other than your own thoughts.  You can even try singing your favorite songs as a way to reduce your stress level and increase a positive mood- and if you’re singing alone, no talent is required!

However you decide to utilize music to de-stress yourself, the idea is to wrap yourself in the positive feelings created by the songs.  Experience the healing power of music by focusing on the rhythms and melodies of the songs that you choose.  With time, practice, and the right playlist, you can learn to create a soundtrack to your life that helps you combat the day-to-day stressors of a hectic world and create a better, happier you!

Submitted by Bill Knor, LCPC
Licensed Clinical Professional Counselor

The Microbiome and Mental Health

  

It may be surprising to know that our bodies are host to trillions of tiny organisms that live both inside and outside our bodies. These small organisms are invisible to the naked eye and vastly outnumber the cells comprising our bodies. Weighing approximately 3 pounds,  the collection of these organisms are called our microbiome. We are not born with a microbiome, but our bodies begin to be populated by these organisms during birth through the vaginal canal and continues after our entry to the world. These bacteria establish an ecosystem where good bacteria balance potentially harmful bacteria. Each person's microbiome is as unique as a fingerprint and the quantity and diversity of our microbiome, particularly the ones that live in our intestines (our gut microbiome), can have a significant impact on our mental and physical health health.

The American Psychological Association reports that gut bacteria produce chemicals that influence mental and physiological processes including mood, learning and memory.  Up to ninety-five percent of serotonin,  a neurochemical that plays a major role in the regulation of mood, appetite, sex and sleep, is produced by gut bacteria. As such, gut bacteria has been linked to the occurrence of stress, anxiety and depression. Gut bacteria have also been shown to aid the production of vitamins B and K, both of which help with immune health. Obesity is affected by gut bacteria. Researchers found that a particular strain of gut bacteria was more common in people with low body weight and less present in obese people. Other health conditions that have been associated with gut bacteria include autism, cancer and insulin resistance.

Dr. Andrew Weil, M.D., an integrative medicine specialist, reports that the typical American microbiome has been significantly compromised. The average American has 1,000-1,200 different species of gut bacteria in comparison to the 1,600 average found among people in Africa and Latin America living in remote areas. Thus, Americans have lost diversity in gut bacteria. The reasons for the loss of gut bacterial diversity are multifold: processed foods, overuse of antibiotics (which kill off both the harmful and helpful bacteria), increased sanitation and increase in C-section births which prevent exposure to bacteria naturally occurring in the vaginal canal.

The good news is that there is a lot that can be done to restore the gut microbiome. You can boost gut bacteria in the following ways:
1. Eat a variety of fruits, vegetables, grains and whole, unprocessed foods. Each type and color has its own type of helpful bacteria. Eliminate processed foods as much as possible as they feed more of the harmful bacteria which destroy the healthful eco-balance of the microbiome.
2. Eat fermented foods (2-3 servings per day is adequate) which contain loads of friendly bacteria such as sauerkraut, kimchi, miso, kefir and yogurt (without added sugar which feeds the wrong kind of bacteria!).  Be sure to purchase brands located in the refrigerated section of the grocery store and have live cultures. The canning process uses heat that kills bacteria.
3. Limit the use of antibiotics and use when truly necessary.
4. Opt for vaginal deliveries and breast feeding which supply a good base of necessary bacteria.
5. Don't over wash hands - wash when in contact with known pathogens.
6. Supplement with a high quality, broad spectrum probiotic. You want one that has several different active strains. See the article below on choosing a good probiotic.

For more information on the gut microbiome and choosing a good probiotic, see the links below.

https://www.youtube.com/watch?v=5DTrENdWvvM
http://www.medicalnewstoday.com/articles/290747.php
http://dailyburn.com/life/health/choose-best-probiotic/

Submitted by Holly O. Houston, Ph.D. Licensed Clinical Psychologist

Finding Strength in Forgiveness

Forgiveness is difficult. From the driver who cuts you off in traffic to the spouse who has betrayed you, forgiveness is nearly impossible for some to achieve. Some might ask “Why should I forgive?” Some see forgiveness as a sign of weakness, of not being assertive but rather allowing oneself to be taken advantage of. Some feel that forgiving a person is giving in to them or overlooking their behavior.

Forgiveness is none of these things. Forgiveness is something that we do for ourselves, not the person who harmed us. Withholding forgiveness for the sake of punishing someone is like holding on to an old, dirty, uncomfortable couch that is no longer being used simply because you don’t want anyone else to have it. It makes no sense; it takes up too much space, holds little value, and prevents you from creating a space for a new couch. Resentment is the same. It is holding onto something long after it has lost its value and purpose, and it impedes our ability to move forward with new, more useful things.

Forgiveness is a choice and a process. We cannot move forward until we have chosen to move forward. This means that we must make a conscious effort to let go of anger, hatred, hurt, and resentment. We must begin to work toward empathy and understanding in order to forgive. It certainly does not happen immediately and may take years to do. But, it is worth doing.

Why forgive? So someone else can use the old couch? No, so that we can create room for a new one. Forgiveness is not done for the benefit of the offender, it is for the benefit of ourselves. We don’t forgive someone because we want them to feel better; we forgive so that we can feel better. We can feel release and rejuvenation. Forgiving does not mean that we have to tolerate the offense of another, it simply means that we are willing to let go and move on.

Finally, forgiveness is a sign of strength. Any time we choose to do something difficult and succeed at it, we gain strength. It is much easier to be content with the anger and hurt that becomes a part of us when we’re resentful. It takes strength to push ourselves to do something that is difficult, but it is worthwhile.

Stages of Change

Human beings are generally resistant to change and will repeat familiar behaviors even when they are no longer beneficial and even harmful. However, human beings are also very adaptable so we can change if we put our minds to it. Psychologists Carlo DiClemente, PhD and James O. Prochaska, PhD have identified five stages to making change.

Pre-contemplation: This stage represents the period before the individual realizes that she is in need of change. Others in the environment may identify the problems and the change required to solve them but the individual is not yet on board. Attempts to provide solutions or admonitions to change are likely to be unsuccessful at this stage and may prolong this period as the individual asserts her right to make her own decisions. Empathy, understanding and support to come to her own decision to change are much more effective at this stage.

Contemplation: At this stage the individual has recognized the need for change but is not yet able to do anything about it. He is weighing the pros and cons of change and may be distressed at the prospect, especially about potential losses. Alternatively, he may find hope and some excitement about his possible future as he thinks things through. At this point, empathy and understanding are still the best approaches, as the individual must articulate his own desire to change.

Planning: At this stage the individual begins to collect information about change, may talk to others who have made similar change, but has not yet committed to a particular plan of action. The type of support is that most effective at this point is providing information without pushing the individual in a particular direction and allowing her to articulate her own approach to change.

Action: In the action stage, the individual has decided on a course of action and is willing to commit to new behaviors in support of change. This is the stage at which the person is the most receptive to advice, suggestion and direction, although the onus is still on the individual to articulate and act in the way he believes will be best for him.

Maintenance: Once action has been taken and changes made, the focus turns to maintenance of the new behaviors and circumstances. In many ways this stage is the most difficult because the novelty of change has worn off but the individual is still at risk to return to previous behaviors. The work required to maintain changes may seem like “a grind”, with little apparent reward.

Relapse: Although not a stage of change per se, relapse is a normal part of change for human beings. At any stage, the individual may “backslide” and engage in behaviors or resume an attitude she has attempted to change. After relapse, the individual may cycle through all the stages again. Relapse is disheartening to the individual but relapse is normal and change is still possible.

Nancy R. Soro, PhD