Day 8 - Signs of Picky Eater Sydrome & Solutions

We have all met someone who seems adverse to the idea of a salad or a plate of steamed vegetables. Perhaps they gawk or dry heave at the sight of a plate of tofu or a hearty lentil soup. Their diet may consist of the same general handful of foods and the thought of including anything else is threatening and upsetting at first blush. We often hear of picky and fussy eaters in childhood, especially in the toddler years, yet I have met a surprisingly large amount of adults who suffer from this same condition. Are you one of them?

Here are some of the signs of a picky eater:

• Particular about how food is prepared.
• Reluctant to taste new foods or recipes.
• Eating habits can be a source of anxiety or frustration for parents or family.
• More attracted to junk food than home cooked meals.
• Prefers to eat the same handful of foods daily.
• Wants starchy, sugary, meaty, cheesy and snack-like foods over fruits, vegetables, whole grains and nuts. 
• Prefers beverages with sugar and often consumes very little water.

We all develop preferences as we go through life about what we like and do not like. The picky eater seems to be stuck in a perpetual cycle of eating foods and engaging in a limited diet that produce uncomfortable health issues. Here are some symptoms that can occur from not eating a varied and diverse diet:

• Digestive issues: constipation, diarrhea, food in stool, heartburn, indigestion, Irritable Bowel Syndrome
• Skin issues: acne, rashes, dermatatis, eczema
• Allergies: both to food and to environment
• General fatigue and lethargy
• Mood disorders: hyperactivity, moodiness, crankiness and depression
• Depressed immunity
• Weight gain or loss

The Cause

Picky eating can originate from many different aspects of a person's lifestyle. It could simply start out as never being taught how to eat or prepare fresh, healthy food. Sometimes it can stem from family or household dynamics where the food is a symbol of something of meaning; control, love or attention. The most often cause to target though is the gradual addiction to processed and packaged foods that creates a picky eating dynamic. It is these packaged foods that are so commonly at the root of taste-bud suicide.

Processed foods are foods that are in a box, can or bag. They are on the inner aisles of the grocery store and have a long ingredient list full of things that you cannot pronounce. They are usually made of the same basic ingredients of corn, wheat or soy as the base, with added sugar of one kind or another. Yes, those thousands of crackers, cookies, cereals, breads, bars and other snacks that line our grocery store shelves are made of a basic formula of starch and sugar, even Organic ones!

The simple picky-eating-addiction-cycle goes like this: we are hungry and reach for what is convenient; a processed food. Let's say it is a granola bar laden with quick oats (starch that turns into sugar), sweeteners, chocolate and some other hodgepodge of unpronounceable ingredients. Our blood sugar sky rockets and we feel good. An hour later we are tired and reach for another quick fix - some saltine crackers. Within an hour or two we are back to square one and reach for french fries with ketchup. When it is time for meals in our day we are naturally attracted to foods that fulfill our sugar needs (since our body has been deprived from a steady supply of fuel, it is constantly asking for more in quick-fix form). The MSG, additives and flavorings that enhance and preserve these foods are designed to unnaturally electrify our taste buds in favor of more immediate gratification fuel. So we continue to eat them and develop a preference for them.

When someone offers the picky eater some stir fry vegetables the results are not pretty. The body is deprived and addicted. The brain is in a demanding state; it requires simple fuel every 3-4 hours or energetic red flag alarm sets in. The pancreas has gotten so used to the sugar intake that it now produces hormones before hand to digest the large amounts of glucose (sugar in the body) you have been providing - heightening desire and creating intense cravings for simple sugar. The diversion from healthy food is just a product of an overall system hyper-sensitized and stimulated.

The Solution

Picky eaters are not difficult just for fun. It is probable that their body is in a physiological state of exhaustion and addiction. Ending this cycle requires daily baby steps and some nutrition education - but here are my top 5 tips for ending the cycle and finally awakening the body's own intuitive nature with healthy food:

1. Substitute Processed Grains for Whole Grains: If white bread, white rice or white flour is a favorite, start incorporating whole grains like whole grain wheat, amaranth, quinoa or buckwheat into the diet. These foods have the nutrients necessary for energy metabolism and for blood sugar stabilization.
2. Substitute Free Sugar Foods for Whole Natural Sweets: Cookies, candies, pastries, granola bars and energy bars are easy and quick. But instead use fresh fruit like kiwi, strawberry, banana and orange slices as a way to get sweetness. The body will start getting used to the natural fiber and nutrients in these foods also.
3. Add Favorite Veggies to Each Meal: We all have one or two that we like. Add them in slowly, starting at every dinner and then moving up to two meals a day. Expand out to other items, starting with just a quarter cup of steamed veggies. Add spinach to smoothies, pureed veggies to homemade muffins and macaroni and cheese. Get creative. Doing so will gradually awaken the body to its natural signals  beyond the addiction cycle.
4. Blood Sugar Stabilization: Whenever a carbohydrate is served (turns into sugar in the body) make sure to serve it with a portion of protein and fat. Doing this will prevent the huge rise and falls in blood sugar that can perpetuate addiction. For example, with a piece of toast had some nut butter and a hard boiled egg. With salad add avocado and black beans.
5. Water: Drink half your body weight in ounces (if you are 140 lbs you would need to drink at least 70 ounces). The best rule of thumb is applying Step One in The Awake Eating Method; Cleanse. Drink a glass of water before every meal or snack. This can be essential for providing your body with the most in-demand essential nutrient that plumps up the body and makes it more receptive to all food.

Soon I will be adding a blog on specific tips for parents of picky eating children. Although the above still applies to children we can get really creative with games, reward systems and gentle family-diet transitions.

We should all strive to eat a wide variety of fruits, vegetables, grains and other foods. Give it a try this week by purchasing a vegetable that you have never tried or personally cooked with before!

Nat