2013 in Review: Top 10 Potentia Blog Posts

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2013 has been quite a year! We celebrated Potentia’s 5th birthday, launched our signature workshop, (re) Define Courage: Dare to Show up+Be Seen, and added three therapists to our team to meet the clinical demand. I’m grateful to have had you along for the journey – I value your support and encouragement. In today’s year in review, I put together a list of the most-read blog posts of 2013.

This year we started a Q&A Series with Potenita’s  Megan Holt, DrPH, MPH, RD and Kayla Walker, MFT Intern that proved to be most popular – you can look forward to seeing more of these posts in 2014! Here are some of the favorites:

Q&A Series: Paleo Unpacked 

“Many of the Paleo principles are far from evidence-based. The cavemen, for example, didn’t suffer from the diseases that we suffer from in the western society like stroke, heart disease, or cancers, but their lifespans were very short. They didn’t tend to live long enough to experience these chronic diseases…so we’re unable to draw strong conclusions or make a fair comparison. Also, the emphasis on animal products like meat, beef, is problematic.”

Read the full blog post https://potentiatherapy.com/health-in-the-media/qa-series-paleo-unpacked/

Q&A Series: Cleanses

“Actually, there’s no evidence that a cleanse or fast would [cleanse the body of toxins]… There seems to be nothing about a cleanse that is as beneficial as adopting a good quality of diet consisting primarily of plants and whole foods. But there isn’t much research out there; there haven’t been many high quality studies on cleanses because higher preliminary studies show no benefit. Cleanses are typically promoted by testimonials given by celebrities or people who have no training/educational background (major red flag).”

Read the full blog post: https://potentiatherapy.com/health-in-the-media/qa-series-cleanses/

Q&A Series: Gluten-Free Diet Unpacked

“Most of the people I see are just starting to pay attention to quality of diet or trying to improve their quality of diet and may feel like one the markers of improving their diet would be excluding gluten. When I see people who want to follow a gluten-free diet, what I typically ask them to do is see their physician to check if they can get a test to confirm non-celiac gluten sensitivity or celiac disease if that’s what they suspect.  If there’s no confirmation, we work for a few weeks to clean up the overall quality of diet and I ask them to pay attention to the appreciable benefits they experience from simply improving the quality of diet.”

Read the full blog post: https://potentiatherapy.com/health-in-the-media/qa-series-gluten-free-diet-unpacked/

Another popular series in 2013 was our Fat Talk Free Week series:

Fat Talk Free Week 2013: Interview with Natalie Lynn Borton

“For me, fashion has provided so much freedom for me in terms of embracing and loving the body that I have. Style has become my personal creative expression, and a way for me to be more authentically myself, rather than try to fit a mold. It’s counterintuitive, I suppose, but that’s just how it’s played out in my life. I don’t worship high end brands and expensive products, but rather let style be something that is playful, fun, authentic and enjoyable.”

Read the full blog post: https://potentiatherapy.com/health-in-the-media/fat-talk-free-week-interview-with-natalie-lynn-borton/

Fat Talk Free Week 2013: Interview with Rebecca Bass-Ching, LMFT

 “’Fitspiration’ is a wolf in sheep’s clothing and triggers fat talk big time. It can be like cocaine to the brain and can deplete your self-worth when you come down from the high. These images are most often photoshopped and they only fuel comparing, dissatisfaction, and feeling not enough. Yuck.”

Read the full blog post: https://potentiatherapy.com/health-in-the-media/fat-talk-free-week-2013-interview-with-rebecca-bass-ching-lmft/

No surprise, posts on the body – how we move it, talk to it and care for it, rounded out the most popular posts of the year:

Getting More Comfortable in Your Skin: Action Steps to Take Now

 “Respect your body, even if you do not like it. You have people in your life that you don’t like but you still treat with respect. Give your body the same respect even if you are not a fan of it at the moment. Everyone has a bad body image day (week, month…); it is normal.  Your body can serve you better when you treat it with respect instead of constantly trash talking it.”

Read full blog post: https://potentiatherapy.com/redefining-health/actions-steps-to-getting-more-comfortable-in-your-skin/

Do You Need a Prescription for Play?

 “Play has not always come easy for me. For so long, play felt to me like a luxury or a sign of slacking. Play often seemed uncool and not put together. Perfectionism beat the heck out of my desire for spontaneous or planned play. Making space to play is often still vulnerable because I have to walk away from my to-do lists and internal shoulds that can get loud when I am working too much.”

Read the full blog post: https://potentiatherapy.com/redefining-health/play-is-not-a-luxury/

I Have a Confession to Make to You

“I now know I am enough even on days I do not feel enough.  I can hold that space while I feel yucky and not attack my core worth. Some days it is a bit of a knock down, drag out fight – but shame resilience has helped me run the marathon of living life reflective of my values and my true worth.”

Read the full blog post: https://potentiatherapy.com/redefining-health/i-have-a-confession-to-make-to-you/

Holding the Numbers Lightly

 “While I believe our emotional, relational, and spiritual health are deeply enmeshed with our physical health, I want to address these numbers — particularly the number on your scale — and how you use them as you seek to make changes in your physical well-being. When it becomes clear to me that these numbers are toxic to my clients and are preventing any real change from happening, I often ask them to take a big risk and leap of faith. I ask them to get rid of their scale.”

Read the full blog post: https://potentiatherapy.com/redefining-health/holding-the-numbers-lightly/

Potentia’s 5 Year Celebration Giveaway also drew a lot of attention – which was especially fun for me, since Potentia and I have the same birthday!  Stay tuned for more Potentia giveaways in 2014 that are both fun and meaningful – including another birthday celebration in July!

Five Year Celebration and a Giveaway

“Words cannot do justice to the courage, the sacrifice, the character, the growth, and the miracles we get to witness at Potentia. Thank you to my friends, family, colleagues, mentors, contractors, and all those who have helped shaped Potentia from dream to thriving practice. You all simply amaze me. (You rock!) I am also grateful for this calling God has put on my heart which daily strengthens my faith.”

Read full blog post: https://potentiatherapy.com/redefining-health/five-year-celebration-and-a-giveaway/

What were your favorite Potentia blog posts of 2013? What would you like to see more of in 2014? What kinds of questions should be address? Who would you like to hear from?

Stat tuned for my new Skype Interview series with writers, leaders, artists and others who are daring to show up + be seen in their work, family, art, faith and community.

Thanks for following with us on our journey.

Cheering you on –

Rebecca

Q&A Series: Paleo Unpacked

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Lately, I’ve noticed a lot of chatter amongst my friends about the Paleo diet. Naturally, I’ve been a little curious about it, so I thought I’d talk with my fabulous colleague, Megan Holt, Ph(c), MPH and Registered Dietician, to get the scoop on the science behind the Paleo diet and her thoughts on how to eat right and stay safe in our diet-obsessed culture. – Kayla

Kayla: Thanks for taking time to talk with me today, Megan! I have some questions about the Paleo diet.  It seems like half the people I know are on it. Can you talk a little about what the Paleo diet is?

Megan:  So there have been versions of the Paleo diet around for 30-40 years–the idea of eating like our ancestors first surfaced in the 1970’s. Today’s Paleo Diet was coined and popularized by a professor, Dr. Loren Cordain. The idea behind it is that our bodies can’t process some of the foods–grains, for example–that have become staples in our diets since the industrial revolution. So, we are better off eating like our ancestors, the cavemen, with a diet that consists primarily of meat & vegetables with no dairy, grains, or processed foods.

Kayla: Well, that sounds pretty good, in theory.

Megan:  With this diet, as with any of the other fad-type diets, like Zone or South Beach or Atkins, there are always a few really positive and helpful features. A favorable aspect of the Paleo diet, for example, is the suggestion that you take an 85/15 approach to food…that is, you should follow Paleo principles 85% of time and the other 15% of the time non-Paleo foods are allowed. I like the idea of that sort of flexibility, rather than having certain foods be “off limits.”

Kayla:  So, what are the drawbacks?

Megan:  Many of the Paleo principles are far from evidence-based. The cavemen, for example, didn’t suffer from the diseases that we suffer from in the western society like stroke, heart disease, or cancers, but their lifespans were very short. They didn’t tend to live long enough to experience these chronic diseases…so we’re unable to draw strong conclusions or make a fair comparison. Also, the emphasis on animal products like meat, beef, is problematic.

There is the idea that saturated fats aren’t inflammatory or linked with preventable diseases as we once thought they were. The large majority of research suggests otherwise–that saturated fat still is a risk factor for several chronic diseases. There have been some studies that suggest a more mild relationship, but we still have lots of research to support keeping saturated fat to a minimum in our diet. Additionally, quality of animal products and production methods are drastically different in today’s society, and can’t be fairly compared with meat that was consumed by our ancestors.

And the problem with eliminating grains is just that it’s not evidence-based.  There are loads of high quality studies that suggest that whole grains play a supportive role in our health. Paleo diet proponents have been able to cash in on other popular diet trends in our society, such low-carbohydrate diets, gluten-free diets and emphasis on foods with low glycemic index.

Kayla:  So, what’s the rationale for limiting carbohydrates and high-glycemic foods?

Megan:  Blood sugar control. The idea is that if we ingest foods on the lower end of the glycemic index, it helps us maintain energy levels and stabilize blood sugar. Some of that is evidence based–there’s some good in that. Limiting processed foods, added sugars, and high-fat dairy and encouraging vegetable intake is also helpful.

But a high intake of animal fats from meats, beef, sausage, bacon is absolutely not protective, nor is it environmentally responsible. Roughly 10-15 calories of grain is required to produce 1 calorie of meat, and ten times the amount of fossil fuel/energy is required to produce 1 calorie of meat versus 1 calorie of grains.

Kayla:  And what about limiting grains?

Megan:  We have decades of evidence in support of whole grains, unless someone has a legitimate gluten allergy or intolerance. Some really good things have come out from exploring the relationship between gluten intake and inflammation, but it is way overrepresented in our population. When we cut out a lot of processed foods and dairy and peanuts (not allowed on the Paleo diet), we have to remember that these are the most likely culprits of food allergies/intolerances.

So, it makes sense that when someone with an undiagnosed intolerance or allergy removes these foods from the diet, they will tend to feel remarkably better. And when someone without allergies cuts down intake of processed foods and added sugars, and increases intake of fruits and vegetables, they will naturally feel better.

This is nothing new, and it is not unique to the Palo diet. Anytime we improve quality of diet and move away from foods with poor nutrient density, particularly those which are easy to passively over-consume (think milkshakes, frappuccinos, pastries), we will experience improvements in terms of health.

But with nutrition research, it’s hard to tease out which aspects of a diet are resulting in the change…Are we benefiting from the foods we’ve removed or from the foods we’ve reintroduced in place of them? For example, when we cut out gluten, we cut out all the processed grains and many grain-based desserts/pastries.

When we cut out these foods, we’re going to notice some sort of benefit or resulting weight loss. We may substitute our Cocoa Puffs for something much more protective and energizing, such as a greens smoothie.  Of course we’d feel better, but this doesn’t warrant demonizing grains.

There are many factors to consider. If we feel better after cutting out a food, what are we replacing the food with? What other lifestyle factors have changed? Has there been a shift in our activity level? Are we sure we can attribute feeling better to the elimination of a food, like gluten? More often than not, it’s unclear. Roughly 20-30% of people who identify themselves as sensitive to gluten actually are.

Kayla:  Those are good points. So, what is your advice for someone who wants to be healthy, to eat cleanly, and/or to lose weight in a healthy way? How would you advise her to go about making food choices?

Megan:  I support eating styles that are evidence-based and sustainable in terms of how well they support health and lower risk of preventable diseases. What that tends to look like is roughly half, if not 60%, of food intake coming from carbohydrates, mainly whole grains, whole fruits and vegetables. About 15% should derive from lean protein and fatty fish.

We get a lot more protein from plant-based sources than we think (whole, minimally processed grains, legumes, nuts, seeds), so we don’t need to rely on meat. The rest–roughly 30-35% of our calories should come from plant-based fats like olive oil, canola oil, avocado, or grapeseed oil, versus saturated or trans fats like butter/dairy fat or lard. A small amount of saturated/trans fats are OK, but they shouldn’t represent the bulk of our intake.

Many of my clients have a long history of dieting and weight cycling, and benefit from a more flexible approach to eating and meal planning. In such cases, we try to identify foods that they enjoy and are drawn to that will also be energizing and health-promoting.

If your morning ritual includes coffee and a donut, then we talk about breakfast staples that appeal that offer more in terms of nutrient density. Surely we can find something that is more energizing, such as oatmeal with almonds and fresh berries. We’re not demonizing donuts here, but we have to acknowledge them as the less supportive choice.  Enjoy them as treats, but perhaps not as a breakfast staple.

Kayla: When I am with my friends who are talking about their Paleo diet, or going gluten-free, how can I tell if what they’re talking about is just normative, fad diet stuff, or if it has crossed the line toward disordered eating?

Megan:  I tend to look for improvements in quality of life when one is following a particular diet.  If they’re feeling better, maintaining weight that is right for their body and showing signs of improved energy levels, then great.  However, if they have to take unreasonable measures to comply with the diet, such as isolating themselves from social engagements that involve food, that might raise a bit of concern. Excess weight loss, even if the person does not appear “underweight” by current standards, is also a red flag.

Kayla:  And for someone in recovery from disordered eating, how can she keep herself safe in the midst of this cultural obsession with dieting?

Megan:  I’d suggest she just voice her concerns as they apply to her and her friends openly & non-judgmentally. If she’s meeting friends for some purpose that doesn’t relate to dieting or exercise, consider setting a limit around food- and weight-related talk (so ask friends to refrain from revolving conversation around dieting/weight loss). Supportive friends will understand and will be able to respect this.

Living in Southern California makes it nearly impossible to avoid diet talk altogether, as at least 2/3 of peer groups, especially female, are going to be dieting or interested in dieting or preoccupied with thoughts of wanting to lose weight. Surrounding oneself with a safe and supportive group of peers is crucial. There are women out there who have a healthy relationship with food and their bodies. 🙂

Avoid giving into the pressure of having to identify yourself by the dietary trend you follow (i.e. “vegan, paleo, etc”) as this often results in our feeling badly about our choices when we stray from the diet”s tenants.  Take a more flexible (and sustainable) approach and choose foods that you truly enjoy and make you feel well.

Given the buzz around Paleo, my clients in recovery are naturally curious about the diet:

  • What is with the Paleo diet?
  • Is it safe?
  • Why are so many people talking about it?
  • Would this be good for me?

I tell them, especially those who have been through proper treatment, that they know what foods are going to make them feel well and what their body needs in order to perform well in terms of sleep, hydration, nutrition–and they have to trust that.  I ask them to try to refrain from taking nutrient/diet advice from their peers, most of whom acquire knowledge from media sources without scientific merit.

I remind them, “Refer back to your own experience. You’ve been through numerous diets; you know where that’s taken you. Trust that you know how to meet your body’s needs.”

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We would love your thoughts on our conversation about the Paleo diet.  Post your thoughts and any additional questions for us in the comments section below. Also, let us know if there are any other diet or wellness trends you would like unpacked in future Q&A blog posts.
In good health – Megan and Kayla