Living a Healthy Life with Chronic Pain (34 page)

Do you eat when you’re bored, sad, or feeling lonely? Many people find comfort in food. They eat when they need to take their minds off something or have nothing else to do. Some people eat when they are feeling angry, anxious, or depressed. At these times, it is easy to lose track of how much you eat. It is also easy to make unhealthy choices—when you’re feeling this way, celery sticks, apples, or popcorn just won’t do! Here are some ways to help control these urges:

• Keep a “food mood” journal. Every day, list what, how much, and when you eat. Note how you are feeling when you have the urge to eat. Try to spot patterns so you can anticipate when you will want to eat without really being hungry.
  

• If you catch yourself feeling bored and thinking about eating, ask yourself, “Am I really hungry?” If the answer is no, make yourself do something else for two to three minutes. Go for a short walk in the house or around the block, work on a jigsaw puzzle, brush your teeth, or play a computer game.
  

• Keep your mind and hands busy. Getting your hands dirty is helpful (as with gardening).
  

• Write down action plans (see
  Chapters 2
  ) to have on hand for when these situations arise. Sometimes it is easier to refer to the written word than to remember what you said you would do.
  

Making healthier food choices does not mean you cannot have something you want or crave. It just means trading off some foods for others. You can still fit in favorites on special occasions while making healthier choices most of the time. Some tips about making good choices are discussed in
Chapters 14
, and sources for more information are listed at the end of this chapter. There are also many excellent cookbooks and websites with good, healthful recipe ideas. The following tips will help you overcome common excuses people use to justify poor eating choices:

If you love to cook, you are in luck. Take a cooking class, or watch a cooking show on TV that focuses on healthy foods. Buy a new cookbook on healthy cooking, or find a website with healthy recipes. If you have odds and ends, even leftovers, in your kitchen, do a computer search to see what recipes you can find. Play around with ways to modify your favorite recipes, making them lower in fat, sugar, and salt.

This can be a problem, particularly when the situation is new. But it might not have anything to do with wasting food. You may be overeating to fill time. Many people simply eat for as long as food is in front of you. Whatever the reason, there are some ways you can deal with the extra food.

• Don’t eat “family style” by putting serving dishes on the table. Put as much as you feel you can comfortably eat on a plate, and bring only that plate to the table. Another strategy is to use a smaller plate.
  

• As soon as you have finished eating, or even right after you have served your portion, immediately put any remaining food in the refrigerator or freezer. You can enjoy leftovers the next day or whenever you don’t feel like fixing a meal.
  

• Have guests over for dinner once in a while so you can share food and other people’s company. Plan a potluck supper with neighbors, relatives, or members of your house of worship, clubs, or other groups.
  

“Food doesn’t taste as good as before.”

Many things can affect how food tastes. Surgery, certain medications, and even the common cold can make food taste off, bad, or funny. When this happens, you tend to eat less. Many people automatically add extra salt to their food to try to make it taste better. Unfortunately, this can cause you to retain water or feel bloated, which can increase blood pressure.

Here’s how you can make foods taste better:

• Use herbs (basil, oregano, tarragon) and spices (cinnamon, cumin, curry, ginger, nutmeg) in cooking or sprinkle them on top of food when you are ready to serve.
  

• Squirt fresh lemon juice on foods.
  

• Use a small amount of vinegar in or on top of hot or cold foods. There are dozens of choices, from balsamic to berry- and fruit-flavored varieties. Experiment with new flavors.
  

• Add healthy ingredients to the foods you usually eat (add carrots or barley to soup, for example, or dried fruits and nuts to salads) to give them more texture and make them tastier.
  

• Chew your food slowly and well. This will allow the food to remain in your mouth longer and release more flavor.
  

If the lack of taste is keeping you from eating enough, you may need to add more calories to your meals or snacks. Tips for doing this are given in
Chapters 14
.

This is a common issue, especially for people who do not have much energy. Here are some hints to help:

• When you do have energy, cook enough for two, three, or even more servings or meals, especially if it is something you really like. Freeze the leftovers in single-serving sizes.
  

• Do a meal exchange with friends or family, and freeze what you get in single-serving
  sizes. When you are tired, choose one of these precooked meals, thaw it, reheat, and enjoy.
  

• Break your food preparation into steps, resting in between.
  

• Ask for help, especially for big holiday meals or family gatherings.
  

People who find it physically uncomfortable to eat meals tend to eat less. For some, eating a large meal causes stomach problems such as indigestion, discomfort, or nausea. Chronic pain symptoms can also suppress appetite.

If you face these challenges sometimes, try the following:

• Eat four to six small meals a day rather than the usual three large meals. You will be using less energy for each meal.
  

• Avoid foods that produce gas or make you feel bloated. Among the more common foods that can cause discomfort are cabbage, broccoli, Brussels sprouts, onions, beans, and certain fruits, including bananas, apples, melons, and avocados.
  

• Eat slowly, take small bites, and chew your food well. Pause occasionally during a meal. Slowing down and breathing evenly reduces the amount of air you swallow while eating.
  

• Do a relaxation exercise about half an hour before mealtime, or take time out for a few deep breaths during the meal.
  

• Choose food that is easy to eat, such as yogurt or pudding, or to drink, such as a protein shake or fruit smoothie.
  

If you don’t have time, you hate to cook, or you just don’t have the energy to shop for groceries or fix meals, eating out may suit your needs. This is not necessarily bad if you know how to make the best choices possible. Here are some tips for eating out:

• Select restaurants that have a variety of menu items prepared in healthy ways (for example, grilled or steamed dishes in addition to or instead of fried foods).
  

• Ask what is in the dishes you are considering and how they are prepared, especially if you are eating in an unfamiliar restaurant.
  

• Before you go out, decide what type of food you will eat and how much. Many restaurants post their menus on the Internet or at the front of the restaurant.
  

• Order small plates or appetizers instead of main courses.
  

• When you are with a group, order first so you aren’t tempted to change your mind after hearing what others have selected.
  

• See if you can split an entrée with a dining companion, or order a half portion. You could also eat only half of what you are served and take the rest home for another meal. Ask to have the take-home container brought to you with your food, and box up half of your meal before you start eating.
  

• Choose menu items that are low in fat, salt, and sugar, or ask if they can be prepared that way.
  

• Whenever possible, order broiled, barbecued, baked, grilled, or steamed dishes rather than foods that are breaded, fried, sautéed, creamed, or covered in cheese.
  

• Ask for vegetables to be steamed or served raw without butter, sauces, or dips.
  

• Eat bread without butter. If you can’t resist the temptation, ask the waitstaff to remove butter or dipping oil from the table.
  

• Request salad with dressing on the side, and dip your fork into the dressing before spearing each mouthful.
  

• For dessert, select fruit, nonfat yogurt, sorbet, or sherbet.
  

• Share a dessert with at least one other person.
  

If this is a problem for you, keep healthier snacks in your fridge and cupboard. Here are some examples:

• Rather than snacking on crackers, chips, and cookies, munch on fresh fruit, raw vegetables, or fat-free or plain popcorn.
  

• Measure out your snack in a single-portion size so you won’t be tempted to eat more.
  

• Designate specific places at home and the workplace “eating areas,” and don’t eat anywhere else.
  

Healthy eating is about the food choices you make most of the time. It is not about never being able to eat certain foods. There is no such thing as a perfect food. Healthy eating means enjoying a moderate amount of a wide variety of minimally processed foods in the proper amounts while allowing for occasional treats. Eating this way can help you maintain your health, prevent future health problems, and manage your pain condition symptoms as best as possible.

Eating healthy may mean making some changes to what you are now doing. These could include choosing more foods that are higher in good fats and fiber and fewer foods that are high in bad fats, sugar, and salt. Think of it as doing something positive and wonderful for yourself, not as punishment. As a self-manager, it’s up to you to find the changes that are best for you. If you experience setbacks, identify the problems and work at resolving them. You can do it!

Table 13.2
Food Guide for Healthy Meal Planning

Nutritional values are based on data from the U.S. Department of Agriculture and the American Diabetes Association.

Abbreviations:
g = grams, mg = milligrams, oz = ounce,
c = cup, Tbsp = tablespoon, tsp = teaspoon
mL = milliliters, cm = centimeters

Protein Sources with Little or No Carbohydrate

Beef, Pork, Lamb, Veal, Poultry, and Fish

Serving Size: 3–4 oz (84–112 g), cooked, NOT breaded, fried, or cooked with added fat unless noted. This portion is the size of the palm of your hand and 1/2 to 1 inch (1.0–2.5 cm) thick. Per Serving: approx. 21–28 g protein; fat and calories vary

Protein Foods with Carbohydrate