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Whole grains gain popularity among Americans, but intake levels lag recommendations
How Complaining Destroys Your Relationships
We’ve all known them, the constant complainers. They can suck the fun out of any situation and exhaust you in a matter of minutes. Nothing is ever good enough, there’s always a problem or something to nit-pick. It can be hard enough to work or be friends with people who complain constantly, but constant complaining can also take a big toll on your romantic relationships.
Over time chronic complaining will destroy nearly any relationship. In a romantic relationship it eats away at it bit by bit as it upsets the normal balance between partners that is necessary in a healthy relationship. This leaves one partner as the director and the other as the fixer.
Complaining to your partner automatically puts them in a position of needing to fix things or make them right in order for the complaint to be remedied. Even if there is no stated request to “fix this” (whatever this is), there is unspoken pressure exerted when one partner complains to the other. As time goes on this pressure builds and can create resentment and animosity between partners.
The Mind of a Complainer
Frustrating situations occur for all of us from time-to-time. As a result, most of us will complain. “The traffic was awful today!” or “I can’t believe they screwed up my order again!” In the case of relationships it might be things like, “you always leave the toilet seat up!” or “why can’t you put your laundry in the hamper?!” These are all rather normal complaints and they can come and go.
But when complaining becomes constant it’s different. A chronic complainer will rarely let any situation go without offering some observation about something that’s gone wrong or isn’t to their liking. This is the type of complaining that creates problems.
It may seem like a partner who is a chronic complainer is simply a negative or unhappy person, but it’s actually a bit more complicated than that. Often partners who complain to and about seemingly everything in the relationship are looking for a way to be heard and are making a poor choice in communication style.
They may be seeking the attention of their partner and trying to be noticed. Complaining and getting a response, even a negative one, in their mind is better than feeling invisible. In addition to being an ineffective way to communicate, however, this is also a form of manipulation and control. Needing to exercise power can be another reason for regular complaining. Sadly, nagging someone or verbally manipulating them to get them to respond to you is more likely to end your relationship than it is to get the attention of your partner.
Dealing with a Complainer
So how can you handle things if you are in a relationship with a complainer? While each situation and person is different, there are some tips that can help.
- Understand what they want. Many times in a relationship the complainer is looking for attention or respect. The wife that complains about her husband’s socks on the floor is more likely looking for him to show her the respect of putting things where they belong and honoring the organization and cleanliness of their home. The husband who says, “You always have your nose in the phone at dinner” is probably looking for his wife’s attention. These are general examples, but complaints from chronic complainers are generally motivated by something other than the specific issue mentioned.
- Avoid arguing with them. As annoying as constant complaining can be, arguing about the complaints, or getting angry won’t make things better. In fact, if the complainers motivations are different than the actual complaint, it will likely make things worse.
- Reframe or restate the complaint. Restating the complaint in a different way like, “so if (insert complaint here) were changed, you’d be happy?” can make the complainer look at the solution rather than the problem.
- Ask for a solution. Instead of feeling the pressure to fix everything yourself, try asking the complainer how they would like to see things fixed. And, if they have a reasonable answer, help them work out the solution. This may require your involvement, or it may be something you can encourage them to handle on their own.
- Confront them. If nothing else is working it may be time to have a open and honest conversation about what the pattern of complaining is doing to your relationship. It’s possible they haven’t recognized what their own behavior is doing.
Most people who complain frequently don’t want to be known as chronic complainers. Despite the frequently of their complaints, the complaining doesn’t actually make them happy. In fact, the complaining will eventually drain the pleasure from their life and relationships. So if you’re in a relationship with someone who complains constantly and it’s ruining your relationship, try to find some compassion and work with them on changes that address the underlying problem.
The Causes of Schizophrenia: It’s Probably Not Genetics
For more than a century, researchers have had a deeply-held belief that schizophrenia is one form of mental illness that has its basis in genetics. In the intervening years, hundreds of millions of person-hours and billions of dollars have been funneled pursuing the genetic theory of schizophrenia.
Despite all of this enormous effort, researchers are starting to understand that perhaps the genetic component of schizophrenia has been overemphasized. And, in fact, the heritability estimates are not the 80-85 percent that some researchers claimed, but instead are far less.
A new review article published in Psychiatry Research (Torrey & Yolken, 2019) reminds us how high initial hopes were for genetics to help explain the cause of schizophrenia:
[…By] the end of the 20th century genetic theories had become predominant. It was said that schizophrenia “is an undoubtedly genetic disorder” with “heritability estimates of approximately 80%–85%” (Pearlson and Folley, 2008, Cardno and Gottesman, 2000).
Some geneticists even suggested “a strong possibility that most or all of the remaining small proportion of variance can be explained by non-transmissible changes in gene structure or expression” (McGuffin et al., 1994). In other words, schizophrenia might be 100% genetic with environmental factors playing little or no role.
Since that time, researchers have found nothing like what they expected:
According to one recent analysis, “the current trend in psychiatric genetics is to use enormous samples to find genes of minuscule effects” (Leo, 2016).
A schizophrenia geneticist, noting the “relatively sparse findings of [genetic]-based associations,” noted that “among scientists in the field, there is a sense of disappointment in the air” (Gershon et al., 2011).
In short, genetics may play a role in the cause of schizophrenia. But it is much, much smaller than anyone had anticipated — with a heritability estimate closer to 30 percent than 80. The data suggest that genetics appear to play approximately the same-sized role as they do in other mental disorders and physical diseases.
Other Possible Causes of Schizophrenia
There are many other promising avenues of research to pursue. However, the National Institute of Mental Health is still so focused on genetics — despite its clear failure to deliver — that it provides limited funding to pursue these other possible causes.
Toxoplasma gondii is one such possible cause discovered by researchers. It is a parasite carried by cats that causes toxoplasmosis when humans become infected by it. As the researchers note, “An association between schizophrenia and Toxoplasma exposure is supported by several meta-analyses indicating odds ratios ranging from 1.8- 2.7 (Sutterland et al., 2015, Torrey et al., 2012), levels which are substantially higher than that of any common variant from [genetic] studies.” The symptoms associated with toxoplasmosis and how it is transmitted could mimic a genetic disease, the researchers suggest.
The microbiome — your gut bacteria — has recently become the focus of many researchers searching for the causes of various mental disorders. “The microbiome is largely inherited from the mother during and after the birth process although fathers and other members of the family also contribute to its overall composition (Korpela et al., 2018) during the first years of life. Diet and other family based environmental exposures also contribute to the composition of the microbiome during childhood and later life.”
Research has demonstrated a connection between our gut bacteria and its impact on human behavior and thinking. “In the case of schizophrenia, studies have found substantial alterations in the composition of the gastrointestinal (Nguyen et al., 2018) and oropharyngeal (Yolken et al., 2015) microbiomes in individuals with schizophrenia as compared to controls.”
Today, just as it was one hundred years ago, we still don’t know what causes schizophrenia. But researchers are still hard at work trying to figure out the cause, with the belief that by doing so, it would be possible to create better, more effective treatments. To that end, it may be ultimately a good thing that schizophrenia is not primarily a genetic disease, because most genetic diseases have turned out to be difficult to treat (e.g., Huntington’s, sickle cell, etc.).
References
Sutterland, G. Fond, A. Kuin, et al. (2015). Beyond the association. Toxoplasma gondii in schizophrenia, bipolar disorder, and addiction: systematic review and meta-analysis Acta Psychiatr. Scand, 132, 161-179.
Torrey, E.F. & Yolken, R.H. (2019). Schizophrenia as a pseudogenetic disease: A call for more gene-environmental studies. Psychiatry Research, 278, 146-150.
Yolken, E.G. Severance, S. Sabunciyan, et al. (2015). Metagenomic sequencing indicates that the oropharyngeal phageome of individuals with schizophrenia differs from that of controls. Schizophr. Bull., 41, 1153-1161
My thanks to Elsevier’s ScienceDirect for access to the primary research that provided invaluable to this article.
8 Tips For Keto on a Budget
A criticism often leveled against the keto diet is that it’s more expensive than a “regular” (read: SAD) diet. There’s some truth to that. It does cost more to buy meat than ramen and beans. I personally spend more on groceries now than I did before finding Primal. Not only did I shift to buying different types of food, I also came to care more about food quality. I started choosing more pasture-raised meat and eggs, and more pesticide-free and organic produce and dairy.
However, my grocery bills haven’t changed noticeably since going keto. If you’re already eating Primally, your daily foods don’t have to change that much if you decide to try keto. You’ll remove some (okay, most) of the fruits and root veggies, and sub in more above-ground veggies and probably some healthy fats. It’s not a substantial overhaul. However, if you’re coming from a standard high-carb, lots-of-cheap-packaged-foods diet straight into Primal+keto, it can be a shock to the wallet.
Sure, I can tell you that this is an investment in your long-term health and spending more on food now means spending less on medical care later. I believe that. I also know that doesn’t help you today if you’re looking at your food budget and your fridge, now mostly empty after purging it of non-Primal, higher-carb foods.
If you’re committed to making Primal+keto work on limited funds, it can be done. Here are some tips for making it happen.
1) Buy What You Can Afford
With Primal+keto, there are ideals when it comes to food quality, and then there’s what fits your budget. Now is the time to call on the saying, “Don’t let the perfect be the enemy of the good.” Don’t stress about buying the best quality everything. Don’t forgo eating vegetables because you can’t always fit organic options into your budget. Non-pastured eggs still have more to offer nutrient-wise than a bagel for breakfast.
In terms of priorities, aim for better quality meat. (I’ll include tips for finding less expensive meat choices below.) Check the Monterey Bay Aquarium’s Seafood Watch to see which types of seafood are worth your money and which should be avoided altogether; don’t spend money on the latter.
For produce, check out the Environmental Working Group’s Dirty Dozen—the vegetables and fruits they recommend buying organic—and the Clean Fifteen that are safer to buy conventional. Of note to keto eaters, spinach and kale should be organic, but many of our keto-friendly faves make the clean list. Don’t stress if you need to choose conventional avocados, cauliflower, and broccoli.
Remember, too, that it’s not always necessary to look for the organic label even for the “dirty dozen.” If you’re buying from local farmers, ask about their practices. Many small farmers are pesticide-free or use organic practices but simply can’t afford the process of becoming organic certified (it’s quite expensive and arduous). The same goes for meat.
2) Don’t Menu Plan
I’m going against the grain here. Most articles on budgeting tell you to make and stick to a strict plan. I find, however, that it’s more cost-effective to let sales be my guide. I’d rather check out my local grocery stores and farmer’s markets, buy what’s cheapest, and make it work. Use apps that tell you where the sales are and buy accordingly. Sign up for the customer loyalty cards at the stores you frequent so they can send you deals and coupons.
I realize that this might sound stressful if you don’t feel confident in the kitchen. If you’re beholden to recipes, this doesn’t always work. (Of course, you can always look up recipes on your phone in the grocery store—I’ve done it a million times.) Remember that you can always default to making a Big-Ass Salad or an omelet or scramble.
3) Shop Around
Get to know the various supermarkets, specialty stores, and farmer’s markets in your area. Learn what’s the freshest, cheapest, and most likely to be available at each. While it’s convenient to do one-stop shopping, it might be worth the extra time it takes to make two or three different trips during the week to hit up different stores.
Think outside the traditional grocery store box. In many smaller communities, a “big box” store may have the largest selection of meat and veggies, including organic, and a wide variety of specialty products. In my town, Grocery Outlet is the best place to buy organic coconut oil and olive oil, and they carry lots of other keto-friendly staples like nut butters, grass-fed meat, and cheese at low prices.
If you have access to a farmer’s market, definitely make sure you check it out. Sometimes farmers will mark down their remaining items at the end of the day so they don’t have to pack it up. You won’t have the same selection, but you might score some deals.
Also look into local CSAs, farm stands, and meat purveyors who sell direct to customers. Again, you can often find ones that offer sustainable practices and high-quality products without the expensive organic label. Check out Eat Wild and Local Harvest to find farmers near you. I’m a fan of CSAs that sell “ugly produce”—the items that aren’t pretty enough for grocery stores but that are still tasty and nutritious—so it doesn’t go to waste.
Finally, check Facebook marketplace, Craigslist, and so on for people looking to sell backyard eggs for cheaper than the store. If you live in an area where people hunt, you might be able to score some meat this way during hunting season, too.
4) Skip the MCT Oil and Exogenous Ketone Products
Unless you have a medical reason to have very elevated ketones, these expensive products aren’t a priority. You don’t need them to do keto “right.”
5) Reconsider the Keto-fied Baking
Almond flour, coconut flour, arrowroot powder, erythritol, and so on can also be pricey. From a nutrient perspective, there are better ways to invest your grocery dollars. You don’t have to give it up entirely, but consider how big a chunk it’s taking out of your budget and whether it’s worth it.
6) Eat the Stuff that Other People Don’t Want
I’m talking organ meat, bone-in chicken thighs and drumsticks, sardines, and the like. The great irony is that these are some of the most nutrient-packed foods in the store, and you can often get them for cheap because the average consumer is looking for boneless, skinless chicken breasts. Good news for you!
Ask the butcher at your grocery store if they have organ meats or cuts that they aren’t going to put in the case because they aren’t popular enough. You might be able to snag cheap (or even free) bones for bone broth that way too—although probably less so now that bone broth has become such a trendy item.
If you’re squeamish about organ meat, remember that almost anything can be ground up in a food processor and mixed with ground beef for burgers or meatballs, or to be hidden in chili or meat sauce. Heart is an excellent place to start. It doesn’t have the distinctive strong flavor of liver or kidney, and it’s very affordable.
7) Your Freezer is Your Friend
Many items are less expensive if you buy them frozen—vegetables (especially off-season), berries, seafood—and they’re just as nutritious. Freezing also allows you to buy in bulk and freeze the extras, or prepare big batches of food and freeze smaller portions for later. If you have a chest freezer, look into splitting a cow or a pig with friends. This can sometimes land you a great deal on a pasture-raised animal.
Throwing away food is throwing away money. There’s no reason to waste food if you have a freezer. Most leftovers can be frozen if you’re not going to consume them immediately (though some things, like mashed cauliflower, don’t reheat well). If your avocados are on the verge of going bad, slice and freeze them. Blend fresh herbs with your oil of choice and freeze them in ice cube trays to add to soups and sauces later. Strain leftover bacon grease into a jar and freeze that, too.
My favorite freezer trick is to keep a large zip-top bag to which I add vegetable trimmings like the ends of carrots, celery, onions, and beets, and broccoli stems. I also keep the bones from all the delicious bone-in meat I’m cooking. (I always buy bone-in when I can—it’s one of Dr. Cate Shanahan’s Four Pillars of health.) This allows me to…
8) Make Your Own Bone Broth (and Nut Milk)
Bone broth is a hot commodity nowadays—no pun intended—and you can spend a pretty penny on it at the store… or you can just make it yourself out of stuff that other people are throwing away.
Whenever I cook a whole chicken (which is usually more cost-effective than buying just breasts or thighs), or when my aforementioned freezer bags fill up, I make a batch of bone broth in my slow cooker or Instant Pot. To store it, I freeze it in mason jars or silicone muffin cups. The latter makes broth “pucks” that are uber convenient for adding to dishes later.
Nut milk isn’t necessary for keto obviously. However, if you’re dairy-free and buying nut milk, you really have to try making your own. It couldn’t be easier, and I strongly prefer my homemade nut milk (a blend of almond, hazelnut, and Brazil nut) to anything I can find in the store. As a bonus, I use the leftover nut pulp to make pancakes, bread, and rolls. (See the recipe in The Keto Reset Diet.) It’s a double bang for my buck, and no waste.
The Good News…
Despite the naysaying, it’s not only possible to do keto on a budget, but sometimes going keto actually saves you money. First, many people are able to reduce or eliminate certain medications—insulin, blood pressure meds—which can be a significant monthly savings. Second, once you’ve become keto-adapted, you might find that you’re eating fewer calories overall for the same amount of energy. Mark touts this benefit all the time.
Also, your “non-essentials” budget usually goes down. I’m talking things like frappuccinos, restaurant desserts, and alcohol. The cost of a night on the town decreases significantly when you’re fully buzzed off a glass and a half of wine once you go keto! (And when you’re not ordering 2 a.m. pizza.)
So, let me turn it over to you: Do you have other tips for making Primal+keto easier on the wallet? Share them below, and have a great week, everybody.
The post 8 Tips For Keto on a Budget appeared first on Mark's Daily Apple.
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