Hello to all readers! This is the start of Angie and John’s blog, which is for practitioners, patients and anyone else who wants to tune into tips to help them to stay healthy.
Some of the lifestyle tips will come from Angie’s book ‘77 ways to greater wellbeing’ which is due to be published in December 09. Others tips will be based on news items, current research and other areas we think might interest you. We’ll also answer any of your questions – especially if they’re about lifestyle.
It’s Angie speaking now. Our first tip has been triggered by recent research carried out at Kaiser’s Center for Health Research in Portland, Oregon. It found that a simple way for patients to double their weight loss is to write down everything they eat. The research was one of the largest ever carried out with 1685 obese patients participating.
One of the authors of the report noted that, ‘Those who kept daily food records lost twice as much weight as those who kept no records’. It seems that the simple act of writing down what you eat encourages people to consume fewer’.
When I saw this I thought, ‘At last, research to back up what most of us practitioners have known for a long time!’ And we might add that when patients write down what they eat it not only helps them to lose weight but also to eat more healthily.
When we think a patient’s diet is affecting their health many of us acupuncturists ask new patients to write down all the food and drink they consume, for a week or two. This helps us to understand what they are eating which in turn gives us insight into how their diet is affecting their health. Any dietary suggestions we discuss with them are based on what they realistically eat – rather than any theory. If you are a practitioner, you, like me, may have had some surprises when you’ve asked people to do this.
I remember one patient who on my request wrote down what she ate for a week. She came back saying, ‘This has really helped me to eat well, I’m going to do it for another week’. So enthused was she by doing it that she carried on writing down everything she ate for a whole year!
She would bring in piles of paper on her less and less frequent visits and in the end seemed to just need acknowledgement that she was doing well. She knew I wasn’t going to be able to read about every peach slice, green bean or bowl of muesli. It was just the writing that kept her diet on the ‘straight and narrow’. Finally (and you may say it took a long time – but what’s a year if it’s changing a lifetime’s bad habits) she could sustain a healthy diet and no longer ‘needed’ to write anything down.
I’ve noticed that other patients change their diet just by the process of recording what they eat. One patient wrote down everything he ate and realized that he hardly ate any vegetables at all. His constant diet of take-away meals had very little ‘living’ food in it but he was oblivious until he saw it in writing. Once his lack of vitamins and minerals stared him in the face he began the process of changing to a healthier diet – it would never have happened if he hadn’t written down what he ate.
Another patient stopped snacking when she wrote down what she ate. This was due to the pure embarrassment about all the chocolate biscuits she ate. She later told me she didn’t want to lie and pretend she didn’t eat them – so she stopped eating them altogether! She felt so much better without them she made it a permanent change.
So how do we make a diet diary? There’s no set way of doing it. Some people just scribble down everything on odd sheets of paper. Others carry a notebook around wherever they go. The important thing is that they write down everything that enters their mouth – every morsel of food and every drop of drink – and of course every snack. Often it’s the snacks people want to deny! The day and date is also important. Anything else is an embellishment. The main thing is that the diary has to be truthful – so if you decide to write a diet diary or ask someone else to make one, the truth is part of the deal.
So what is it that we should eat? Many of you have a good idea of what constitutes a healthy diet. Chinese Medicine certainly understands the huge importance of diet in relation to health. We’ll go into it more in the next tip.
By the way if you’re interested in the research I cited above it’s called Weight Loss During the Intensive Intervention Phase of the Weight-Loss Maintenance Trial and is in the American Journal of Preventive Medicine Volume 35, Issue 2, Pages 118-126 (August 2008).
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