Category: Diet Tips

Dealing With Guilt

You ate cake for breakfast, and slipped from your healthy diet, yelled at the kids on the way to school and haven’t walked the dog all week.

Feeling guilty? You bet. But guilt isn’t all bad. A healthy sense of guilt can motivate you to do what is right, and to consider the consequences of your actions.

On the other hand, guilt can be harmful. If feeling bad bout your actions has progressed to feeling bad about yourself in general – feeling shame, in other words- then guilt has taken a destructive turn. If it’s causing you to feel unworthy, anxious or depressed, it’s a good idea to seek help from a mental-health professional.

If you are bothered with guilt and are not sure how to proceed, these suggestions could help:

  • Assess the seriousness of your situation. Start by asking yourself some questions. Whom have I hurt and how has it affected that person? Were there other, better choices I could have made? How would I assess this situation for a friend?
  • Determine your level of responsibility. Were others involved in creating the events that led to your guilty feelings? Were some elements beyond human control? What can you do about consequences?
  • Try to resolve matters. See whether you can resolve any negative consequences of your actions. Doing something late may be better than doing nothing. Instead of feeling bad about yelling at your significant other, not spending time with your kids and neglecting the dog, take the dog for a long walk, rent a bounce house for kids to play and leave “I love you” note for your loved one.
  • Seek forgiveness. If you’ve hurt someone, ask for forgiveness and make amends as best as you can. (I have apologized to my children on occasion when work deadlines pushed “gorilla swing set night” with my kids off the list.)
  • Let Go. Once you’ve done everything you can, move on. Learn your lessons, but let go of self-punishing thoughts. Reassess your standards and consider whether they help make you a better person or simply set you up for failure.

You deserve to be happy, and the key to the joy lies within you.…

Inflammatory Foods: To Eat Or Not To Eat?

The following foods cause inflammation; that is, they are pro-inflammatory and therefore, should be avoided.

    • All grains and grain products, including white bread, whole wheat bread, pasta, cereal, pretzels, crackers, and any other product made with grains or flours from grains, which includes most desserts and packaged snacks.
  • Partially hydrogenated oils trans-fats found in margarine, deep fried foods (French fries, etc.) and most all packaged foods.
  • Corn oil, safflower oil, sunflower oil, cottonseed oil, peanut oil, soybean oil, and foods made with these oils such as mayonnaise, tartar sauce, margarine, salad dressings, and many packaged foods.
  • Soda and sugar are inflammatory. If you eat dairy, it should be consumed as a condiment, not staple.
  • Meat and eggs from grain-fed animals (domesticated animal products). Modern meat is problematic because the animals are obese and unhealthy; they are loaded with saturated fats and contain too many pro-inflammatory omega-6 fatty acids. Grass-fed meat or wild game are our best choices. Otherwise, we should eat lean meat, skinless chicken, omega-3 eggs and fish. Lean cuts of meat and lean hamburger meat are available at most grocery stores, and even extra-lean is sometimes available.

Most of us find it somewhat distressing and/or depressing that so many foods are pro-inflammatory, and wonder what there is left to eat. However, far more depressing than making basic dietary changes is suffering from any of the numerous diseases and conditions caused by inflammation: chronic pain, arthritis, fibromyalgia, chronic fatigue syndrome, sinusitis, allergies, acne, asthma, digestive conditions, flu symptoms, dysmenorrhea, endometriosis, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, cancer, heart disease, osteoporosis, hypertension, depression, the insulin resistance syndrome or syndrome X (pre-diabetes), and diabetes.

You need to decide how much pain and suffering you are willing to live with, and then, eat and exercise accordingly. The fewer inflammatory foods you eat, the less inflammation you will have and feel. No one will be perfect with their eating…we all just need to do our best. Consider fresh produce from local market. Organic foods and vegan food is widely available these days and will compliment all your healthy diet plan.…