You Are What You Eat

It is almost impossible to get through a day without seeing a new post or article about the latest trend in diet and nutrition. From intermittent fasting, to Paleo, to Keto, there always seems to be a new "food fad" dictating how we should eat. While much of the information currently circulating is geared towards identifying eating patterns that will ultimately lead to weight loss, there is an increasing number of studies highlighting the role diet plays in our mental functioning as well. In fact, research has shown direct links between highly processed, Western diets and anxiety and depression. Not great news when you are a lazy eater who loves sugar and fast food...like me!

When I work with patients complaining of significant mood symptoms, I often set aside a portion of time to discuss diet and exercise. Did you know: changes in diet, and adding exercise to your daily routine, can be just as impactful on the treatment of mental illness as psychotropic medications (especially mood disorders like anxiety and depression). For me, personally, I do not like taking medication. It likely goes back to my issues with control. Having to rely on something else to feel better is a tough pill for me to swallow (literally), and, unless I'm suffering at a level 10/10, I try to find other ways. Side note: Psychotropic medications have profound clinical utility, and, in certain cases, are vital to the treatment of mental illness. However, as a Clinical Psychologist, I would be remiss if I did not highlight that pharmacotherapy is only one part of managing mental health issues. The most effective, lasting courses of treatment combine medications and behavioral interventions, which include lifestyle changes.

Circling back to my lack of enamor for cooking and love of all foods bad for me, I am centering my first "lifestyle change" on the foods I eat. I have discovered, much to my chagrin, that my metabolism at 35 is not quite the same as it was 10 years ago when I could eat anything and still lose weight and feel great. I have to work a bit harder at being healthy now, which my lazy self does not appreciate. Over the past year there has been a notable change in how I feel and my comfort with my body. Though the numbers on the scale have not shifted dramatically, I do not presently feel like my best self - physically or mentally. Firstly, my energy levels leave much to be desired. I often find myself truly envious of my 4-year-old nephew's age-appropriate, amphetamine like hyperactivity. My sleep is not wonderful, my cyclical hormone shifts are more pronounced, and I just feel...off.

My main challenge was to come up with a plan that would be sustainable, time efficient (because, let's be honest, I have to work within the confines of my idleness when it comes to food), and not too restrictive. Keto was eliminated fairly early on in the planning - I'm down a gallbladder and up on the cholesterol so the high fat option did not seem like a great idea. Plus... sourdough bread... Can't live without it! Paleo was quickly axed from the list as well because my goal is to reduce anxiety and not to add in depression and despair. I need to have my cake and eat it too. So, I settled on a plan that would significantly reduce the processed food, up the "whole foods" intake, and lessen (not eliminate) the sugar. In conjunction with the Lose-It app, I am following a Mediterranean style diet, and tracking my calories and macro-nutrients as follows:

Daily calories: 1500

Daily grams of carbs: Up to 168 grams

Daily grams of protein: Up to 115 grams

Daily grams of fat: Up to 50 grams

Daily grams of saturated fat: Less than 18 grams

Daily grams of sugar: Less than 40 grams (really trying for little to no added sugar)

And for those moments I just can't find the motivation or will power to cook (a daily struggle), I have found a meal prep service out of Florida offering ready-made, healthy, balanced meals that merely require a microwave. My kind of dinner! Check them out here: https://eatcleantogo.com/

I am curious to see if this change in eating will make a noticeable difference in my mood, and I am excited to see how my energy and overall physical health improve! I would particularly love to no longer have the cholesterol levels of a smoker who eats 4 packs of bacon a day... Genetics did me dirty here. I will be tracking all physical and mental changes along the way to see if what I preach to others actually works for me, and will be documenting it all here.

Stay tuned for updates! Thanks for joining and wishing you good mental health.

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Dr. Pepper