Questions For You
I could use your help! I’m working on a list of questions we can ask ourselves to determine what our food triggers are, what things we should look out for when choosing to have a treat, and other eating-related things that might make it harder — or easier — to customize and/or stick to paleo guidelines. It’s like a more detailed questionnaire version of Whole9′s legendary F-Off Scale.
I would be eternally grateful if you would take a look at the list I have so far, and then respond in comments with questions you think I missed.
My Questions
The goal of this exercise to help determine when and how to enjoy special treats without causing unnecessary discomfort or a downward spiral into poor food choices. The answers to these questions may change over time or under different circumstances, so they’ll need to be re-visited often. But I think going through this exercise can help raise issues that might have gone unrecognized otherwise.
Do you have a medical concern that requires you to avoid certain foods? For example: a gluten sensitivity, an allergy, celiacs disease, diabetes, etc.
Are certain foods known triggers that you know will cause a domino effect of overeating and/or poor food choices?
Do you have a sweet tooth?
Do you have a salt tooth?
Does dairy cause you discomfort after eating it? For example, gastrointestinal distress, bloating, interrupted sleep.
Does gluten cause you discomfort after eating it? For example, gastrointestinal distress, bloating, interrupted sleep, moodiness.
Do non-glutenous grains like corn and rice cause you discomfort after eating them? For example, gastrointestinal distress, bloating, interrupted sleep, moodiness.
Does sugar cause you discomfort after eating it? For example, upset stomach, bloating, interrupted sleep, moodiness.
Do legumes cause you discomfort after eating them? For example, gas, bloating, interrupted sleep, moodiness.
Do you have trouble stopping after one alcoholic drink?
Does alcohol lead to overeating and/or poor food choices?
How does your mood affect your desire for treats? Are you a “happy” eater, or a moody eater?
Does eating sweets lead you to overeat or make poor food choices?
Does eating salty snacks lead you to overeat or make poor food choices?
Does eating too much fat lead you to overeat or make poor food choices?
Are you more likely to overeat and/or make poor food choices if you’re dining alone or dining with other people?
Are you more likely to overeat and/or make poor food choices at home or in a restaurant?
Does eating non-paleo foods set you on a cycle of guilt or shame?
What did I miss? Let me know in comments… and thanks in advance!
58 Responses to “Questions For You”
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Like what you've read? Got something to say? Lay it on me!
Some other ideas:
1) Do you have a hard time avoiding non-paleo foods in the workplace snack area?
2) Do you think about food more when you are eating paleo?
3) Does the weather affect your food cravings?
4) Do you have a hard time cooking nonpaleo foods for your family/having nonpaleo foods in your house for nonpaleo family members?
5) Does sleeping too little affect your cravings?
6) Does sleeing too much affect your cravings?
Good luck!
Barrie
Oooo! These are great. Thank you!
How about adding questions about stress?
1. Does stress affect your food cravings?
2. Do you crave non-paleo foods in stressful situations?
Do you view food as a reward? Do you think you “deserve” that piece of cake after a hard week and then feel really guilty afterwards?
Do you use work travel as an excuse to eat a lot of bad for you food?
If I eat non-paleo I blout…. I love paleo , i’m 62 and feel great it’s the best thing that ever happen to me was to find paleo
Overwhelmed by stressful situations cause you to make poor food choices?
Are your hormones a bad influence?
as part of hormones – for women: does the time of month cause an increase in cravings, etc.
Does allowing yourself to have one little bite make your cravings go away or increase?
one of the things that I have to ask myself is what about the item am I craving. Do I want the fat? The sweet? the texture? sometimes I can find a better substitute that will help loosen the grip.
Hi, I’m new to your site. Short story long, I got here because they were giving away the copy of your book at http://www.paleomg.com (didn’t win, will buy!). Saw your FB post and voila! Anyways, as a newbie, I apologize for any stupid comments. But I think my question here is is what is your intended audience? When I read a lot of these questions I honestly don’t know the answers to them. So when you ask these questions, will you do it in conjunction with a) definitions and b) examples of how to come up with the answers? Include a food journal or something?
How about…
1) Do you associate certain feelings with certain foods?
2) Do you decide to eat certain foods with the goal of attaining a certain feeling from eating them? (i.e. eating grains/cereal/breads to feel “full” because you associate that feeling with this food.)
3) Do you have a harder time making proper food choices when you are hungry? Tired? Sad?
4) Do you associate your food choices with rewards or penalties for behavior?
5) Do you idealize food or find yourself disappointed when your expectations of quality or taste do not match the taste you experience upon consumption? Do you often regret eating foods because of this?
Hope these help. These are all things I have personal experience with… so they may be similar in context. Love your blog! Cannot wait to try out your book!
Does time of day have an affect on your cravings? Either having them consistently each day, more often or craving a certain type of food?
How does your fitness routine effect what you eat/crave?
Does “time of day” effect what you crave or how much you eat?
Do “trigger” foods cause you to not only overeat that food but also other foods?
Time of day is my big issue..good question.
Why do YOU think you reach for food that you know won’t feel good to your body?
What is going on when you do reach for it and eat it, mentally, physically and emotionally?
If you were told you had an exquisitely good reason for eating that think which you know won’t feel food physically – what do YOU think that reason would be?
When you eat a “treat” what is your inner voice saying a few hours later, the next day?
The point being – is enjoying special treats a way to rebel against restrictions or a way to be kind to oneself and peacefully accept the physical consequences, or is it a way to be unkind to your self – for what ever reason.
how do you feel emotionally? physically, mentally, after you eat the “treat”?
do you eat your “treats” impulsively or do you eat them with planning and intention?
- interesting topic for me
just some thoughts of the top of my head,
thanks
Lisa
Great questions Melissa. I heard a quote today that was interesting and could be helpful on your last question regarding guilt and shame.
Guilt is: I made a mistake
Shame is: I am a mistake.
I think guilt can be a helpful little motivator to make a better choice next time, while I hope we can get to a place where what we eat doesn’t make us feel ashamed.
Thank you for your wonderful, informative and always supportive blog.
Can’t think of a thing to add.
How about
Does this food leave me feeling nourished or does it leave me feeling peckish?
Am I putting my value in the food I’m eating? AKA can I eat this food with out judging my self, or causing guilt and shame? What about this food causes these reactions?
In social situations, how can I enjoy the company of these people best, with out feeling like I need to eat to be with them?
I didn’t see this one listed yet —
Are you more likely to made bad food choices when in social situations? Or, somethign like that.
Social situations are certainly the #1 trigger for me.
Does sugar make you irritable?
Do nuts give you stomach aches?
Does warm weather make you less hungry?
Does cool weather make you more hungry?
How does your immediate family affect your food choices? Particularly if they don’t eat in a similar fashion.
Oh could you ask people what paleo or nearly paleo things they have found don’t sit well with them? And why? E.g. I don’t do well with white potatoes and I heard someone say that they can’t have cooked bell peppers (but raw was fine).
When you see a food or an advertisement for a food does it make you want some? If so, does waiting help that desire go away or does it just build into a larger desire?
I would add a comment about skin sections to foods.
IE does gluten/dairy make you break out or face/neck turn red?
Do you scratch your nose or face after eating dairy/peanuts/gluten?
I have all of these.
Can’t wait to see what your cookin up!
Do grains trigger a sugar craving or vice versa?
Do you have a hard time avoiding sugar/grains as a source of counterfeit energy when you are dragging from not enough sleep?
Do you fall back into non-paleo habits when overtired?
Even though you feel better eating paleo, do you have a hard time staying on it in social situations–”It’s a party!” excuse?
I started a whole 30 on June 30th and I know what derailed me after 23 days was not wanting to cook another meal after 69 straight meal preps! I work full time and hadn’t had time to prep my week the weekend before.
Am I too lazy/busy/stressed to prepare a healthy meal?
Do I really want to sacrifice all my gains because of 1 “off road” adventure?
These are all great!
I second Treefit, I think there should be something about exercise.
What about motivations? Someone’s motivations for eating Paleo would definitely affect how they view treats/non-Paleo foods.
1) Are you eating Paleo mainly to lose weight, detox, or change your lifetime eating habits?
2) Do you see Paleo as a quick-fix for an underlying issue (medical, mental, social) or as a lifestyle change?
3) Does making a food-choice mistake make you feel like you’ve derailed your entire progress and you should just give up?
and how it affect your cravings, or influences your food choices? (I go back and forth; sometimes if I have started the day with a workout I’m motivated to continue the healthy trend as to not “undo” anything, and other times I might tell myself, “I exercised today therefore I can ‘get away’ with XYZ”
(sorry pressed Enter prematurely!)
Does eating in restaurants (assume you have to every now and then) tempt you to eat non paleo, and if it does, how would you avoid that problem?
Do you have a medical concern that requires you to avoid certain foods? For example: a gluten sensitivity, an allergy, celiacs disease, diabetes, etc.
Gluten sensitive
Are certain foods known triggers that you know will cause a domino effect of overeating and/or poor food choices? not one food, combination of foods.
Do you have a sweet tooth?
More of a sweet tooth as an older adult.
Do you have a salt tooth?
Less of a salt tooth than earlier in life say..in my 20s.
Does dairy cause you discomfort after eating it? For example, gastrointestinal distress, bloating, interrupted sleep.
Bloating, GI distress.
Does gluten cause you discomfort after eating it? For example, gastrointestinal distress, bloating, interrupted sleep, moodiness. Bloating, GI distress, moodiness. Irreg Periods.
Do non-glutenous grains like corn and rice cause you discomfort after eating them? For example, gastrointestinal distress, bloating, interrupted sleep, moodiness.
Oats, corn and rice cause GU distress for me.
Does sugar cause you discomfort after eating it? For example, upset stomach, bloating, interrupted sleep, moodiness.
Do legumes cause you discomfort after eating them? For example, gas, bloating, interrupted sleep, moodiness.
Bloating with sugar, GI distress.
Do you have trouble stopping after one alcoholic drink?
I drink 3-5 days a week, when not “dieting down”…2-4 glasses of wine daily…when dieting, I reserve it to the weekend.
Does alcohol lead to overeating and/or poor food choices? Yes.
How does your mood affect your desire for treats? Are you a “happy” eater, or a moody eater? Not a moody eater, just whatever I crave, regardless of mood.
Does eating sweets lead you to overeat or make poor food choices? I avoid sweets unless it’s fruit. I can overindulge on certain fruits as they tickle my sweet tooth.
Does eating salty snacks lead you to overeat or make poor food choices? No
Does eating too much fat lead you to overeat or make poor food choices? Occasionally, it depends on the fat source.
Are you more likely to overeat and/or make poor food choices if you’re dining alone or dining with other people? NO
Are you more likely to overeat and/or make poor food choices at home or in a restaurant? More likely to over indulge at home.
Does eating non-paleo foods set you on a cycle of guilt or shame? No. I am gluten sensitive but I enjoy them as a treat without guilt psychologically on a refeed. Physiologically, however…different story. My mouth loves non Paleo foods, my guts however…do not like.
I didn’t read the comment thread, so my apologies if this has already been presented.
Do you tend to make poor food choices when you’re bored? tired? wired? or in a social setting?
Do you eat unconsciously? (i.e. a bowl of candy at your desk is suddenly empty, or the “where did all my popcorn go” syndrome)
You had questions that related to medical conditions or food intolerances, but how about this one:
- Do you have a history of dealing with an eating disorder?
- If so, does Paleo help you to feel more in control of these deeper issues, or does eating so strictly sometimes trigger some of these deeper feelings of being deprived in some way, and in turn, trigger you to binge eat?
For me personally, Paleo taught me about true nutrition, which helped me to put my eating disorder tendencies to rest. However, sometimes when I get TOO strict with myself for too long of a period of time, and I start weighing my food, and obsessing about zone blocks, or how many servings of fruit I’m eating, then I tend to lash out at the strictness by binging on something non-paleo, and then feeling horribly guilty.
This is why I think Paleo treats should not be considered “cheats” in any way, because this caters towards the negativity associated with eating disorders.
1.Lack of sleep is a big one.
2.Travel messing with food routines-availability or lack of choices.
3.Missing my vitamins or not getting certain nutrients in my diet for a couple days sends cravings up. Not sure how to express that in a question, but mineral deficiencies do create cravings for me.
This is great-just being conscious of what is driving a craving will go a long way to learning how to deal with them and beat them back!
Females only: does time of the month bring on specific cravings? Didn’t see this one and that was a huge trigger for me.
How about: Does sleep cause you to crave more non-paleo foods?
I know for me when I lack sleep I want to compensate with carbs. I go to eating more fruits and sweet potatoes. I don’t go off paleo but when I eat too much fructose I get bloating and gastrointestinal distress from fructose malabsorption.
1) add sleepiness/food coma to the list of discomfort examples in the gluten, dairy, etc questions. That seems to be a common one to unexpected refined carbs.
2) are you likely to make poor food choices in particular places (TV, someone’s house, by the telephone, in the car)?
3) are you likely to make poor food choices around particular people (mom, unfairly gorgeous friend, borderline poisonous coworker, etc)?
4) can you take any preventative action for the trigger location/person? (keep healthy snack like nuts by the phone/remote/glove compartment, etc)
(I’m thinking of the questions I ask clients when we’re doing smoking cessation treatments for 2 – 4)
Possibly 5) do you have any kind of history of self-injury?
Do you eat things that you normally wouldn’t to be polite or to avoid having to explain your food choices?
I sometimes feel guilty turning down homemade food, or just choose to eat something because it’s easier than answering all the questions about why I won’t.
Are you still having gastrointestinal upsets even tho you’re eating paleo? (I have fructose malabsorption and can’t do sweet potato, coconut milk etc that the paleo community love. Can’t do too much fat either).
Do you fall off the paleo wagon when you’re tired? (yep. Hello gf pizza)
Hope these help.
Yes, I have issues digesting certain healthy and paleo things too! I thought I was going crazy. However, no matter how hard I try, even with the help of digestive enzymes, I can’t digest Broccoli at all, and I really struggle with green beans and too much raw cabbage, and I can’t eat more than 1/2 of an apple with the skin on without getting a stomach ache. I have done research into Fructose Malabsorption as well.
I also get terrible stomach aches from eating too many raw nuts, or things made from almond flour, but I seem to do ok with almond butter.
Bethany that def sounds like FM. Apples are the worst! Get yourself tested darl.
I think you should add “headaches” to your symptoms list. And my cravings always strike at a particular “time of the day” – hello 3 pm!. Maybe you could highlight that component as well?
1. No allergies that I know of, although now I find myself incredibly sensitive to gluten, which leads me to believe that I’m a celiac or have a gluten intolerance.
2. Nuts! Nuts are my greatest downfall, I have portion control issues with them. Also, if I drink, I sometimes see that as a pass and then indulge with other treats (terrible idea).
3. Huge sweet tooth! Which is why I have such issues, I feel deprived when I don’t have sweets.
4. Dairy causes me a bit of bloat and then to have a hard time gastrointestinally the next morning.
Gluten affects me big time-mood swings, bloat, weight gain, discomfort
5. Corn does not cause me any issues.
6. Sugar totally causes a huge bloat and then my old injuries start to throb (inflammation immediately!)
7. No, legumes do not seem to bother me.
8. I don’t have trouble stopping after one drink
9. But I DO have trouble with alcohol leading to poor food choices or overeating
10. I think I’m a moody eater/reward eater- I eat when I think “I deserve” a treat or “earned it”
11. Yes! Sweets lead to very poor food choices. But when I deprive myself of sweets, I feel like I compensate with fat/meat and then overeat that
12. Salty snacks do not bother me
13. I think I’m more likely to make poor food choices when I’m alone (definitely)
14. I’m more likely to make poor food choices/overeat at home
15. Yes! I have terrible guilt- it is something I would really like to get rid of
Do you sometimes just want to have something in your mouth?
Does changing your routine (travel, special occasions, etc.) cause you to make poor food decisions?
Do you cook or eat for the novelty factor? Do you find yourself become bored with your usual meals or treats and then make poor food decisions for the change? (I am a sucker for new products or an intriguing recipe even if I know it’s not the best for me)
Dairy is a trigger food for me, so I would add:
Does eating dairy cause you to overeat or make unhealthy food choices?
I would also add:
Is there a certain person (or people) in your life whose presence causes you to overeat or make unhealthy choices?
These are all really important questions to ask when people are trying to make significant changes in eating habits and lifestyle! Great list…
Hey Lady! If you need a test subject on your questionnaire thing, let me know! Have done “sugar free” programs in the past but never full on Paleo. Preparing to start & have been trying some new foods I never would have imagined myself eating!…In effect I have become the office chef! Love your writing & recipes btw
I think you’d love Dan Ariely’s work – check out the guest post on Tim Ferriss’ blog about ‘ego-depletion’ aka using up your daily allotment of willpower. Definitely applies to food choices… http://www.fourhourworkweek.com/blog/2012/08/12/understanding-the-dangers-of-ego-depletion
Do I recognize the difference between “mouth hungry”, “brain hungry” and “stomach hungry”?
How about “salt hungry” and “fat hungry”? Butter straight up cures both of these! (personal experience)
It takes a lot of self-awareness. You can’t just shove something in your mouth in the hope that it will cure whatever’s bothering you.
My favorite added recommendation was the question regarding if you pre-plan your treats or if they are spur of the moment decisions.
I find that when I make a quick decision, without pre-planning it tends to get my entire day off track. It is the downward spiral of “Well, I already screwed up, so I might as well keep going.”
Perhaps another question: Can you stop after just one treat?
Do you eat something else because you do not like the after-taste left in your mouth?
Do you eat while you read or watch tv?
Do you eat because it is a “tradidtion” (Example: a bite or a piece of wedding cake for “good luck”)
Does weighing change what you eat for the day?
Does getting too hungry cause you to eat too much or not the right things?
Does TV, magazine commercials drive you towards the refrigerator?
Does scented candles trigger eating sweets?
Does an exercise session make you more or less likely to make good food choices?
Does a missed exercise session make you more or less likely to make good food choices?
I want to second the suggestions for a skin question, something like:
Does your skin health and pallor change in any way when you eat trigger foods / avoid trigger foods?
If you hear someone crumpling a bag of chips in the next cubicle, or perhaps shaking a few Peanut M&Ms out of a bag, do you want some too?
My triggers are auditory! My mouth literally starts watering when I hear someone else eating snacky food – but I can walk past the same snacks and not desire them just because I saw them.
Here are some triggers that I’ve noticed for myself over the last year of eating paleo:
1. Do you get crabby or have difficulty controlling your mood after you eat XX food?
2. If you’re not hungry when you start eating XX food, do you have a difficult time cutting yourself off, or find that it triggers cravings for other foods or actually makes you feel hungry (or at least undoes the “full” feeling you started with)? (This is mostly applicable to after-meal treats, but not necessarily sweets — for example, when I eat homemade guacamole or nuts after a meal, I may feel completely satisfied when walking to the fridge to get them, but after I’ve had a few bites I no longer feel full/sated and have a very difficult time cutting myself off.)
3. Do you get sleepy or lethargic after you eat XX food?
4. Does eating XX food cause cravings for foods that you know aren’t good for you?
5. If you go a few days without XX food, do you start to crave it (or, is it tough to go even a few days without that food)? (I notice that foods that I’m sensitive to are often the ones I want to eat the most — in the case of avocados, I can eat 1-2 cups of guacamole or 1 cup of nut butter at a time; I’m pretty sure I’m sensitive to FODMAPS and 100% know I have a nut sensitivity.)
Does being sick (under the weather, etc) make a difference?
For me personally, when I’m sick or allergies are kicking my butt, I lack the energy to make anything and tend to crave bad food (usually fried) and when I give in, feel 10x worse than I started.
Location, location, location — is there a particular place in your house, office, neighborhood, etc. that sudden triggers a craving that you hadn’t had even seconds before being in that space?
I think for me, it would be charting the female “cycle” for some weird reason or as hubby says ‘self-preservation’. He knows when i’m getting ready to cycle, before i do…
I crave massive chocolate and bad choices right before.
I crave sweets when I am thirsty. If I drink water, the cravings often go away.