Posts Tagged ‘low carb’

ANatomy of human digestive system This past week I have worked towards going 100% paleo, which will happen fully next week. With some meal planning and cooking ahead of time to actually get to the point of doing it fully. It’ll be a very strict and restricted meal plan for a few weeks.

I don’t like the idea of going cold turkey paleo and very low carb.. I’ve done it before and it’s not nice. So I figured if I transition into it, it’d be easier on my system. I cut out a few things this week that I was eating way too much of. In the mornings for breakfast I would make a Mocha, I cut that out all week.. I was also munching on chocolate covered almonds, which I didn’t even buy another bag just to make sure. I also was munching on plain chips, which I haven’t touched even though they’re in the cupboard.

I also cut out rice, though I wasn’t eating much of it I’d have a snack here and there like gluten-free snack that are made with rice flour. I stopped these snacks as well.

This week has mostly been fruits/veggies, meats and fats and a bit of nuts and seeds..

This isn’t bad but I’ll have to cut out the fruits for a while as well as some starchy veggies and veggies that may cause problems(night shades). Once I have done this for a few weeks I’ll slowly re-introduce the foods.Aglaee Jacobs, Digestive Health with Real Food

It kind of reminds me of when my baby was very little and I started adding foods into her diet. I would introduce one food at a time for 3-4 days and if she had no reaction to it, I’d move on to the next food. I’ll be doing the same thing.. I have a set list of foods that I can and can not eat and I have a food list of stuff I can start re-introducing back into my diet and see how I feel.

Yesterday I started making bone broth so I’ll have that ready for next week and hopefully tonight after work I’ll be visiting the Natural Food Pantry and getting a few things to help me with digestion (Ox Bile to help with digesting fat) and muscle cramps(magnesium glycinate) I’ll also check to see if they have L-Glutamine, they didn’t the last time I was there. It’s suppose to help with joint pain and since I have bad hips, I figured it couldn’t hurt!

**update, I wrote this and forgot to post it but to add to it, I fell back into some sugar over the weekend so I decided to eat up what’s left in my house or throw it away. I am cleaning the house this week and preparing foods and once I have enough time I’ll make a meal plan for the week and start with eating this way. I don’t want to just start trying to eat this way because honestly I would starve. I need a plan. That’s where I’m at right now. I have bone broth made and ghee made. I’m dehydrating some zucchini, cucumber and kale and fresh herbs.. then I’ll do a meal plan and see what other ideas I can come up with. I’d love to start this diet soon, in the next day or two but I’m not sure when I’ll get there to be honest with you. I will post recipes as I find some and I’ll also let you know how I’m doing. This isn’t going to be fun at all!!

** Another update that I wanted to mention, part of the reason why I started to do this SIBO diet is to help clear up a problem that I had on and off for the past few years. It started back in 2008 and I managed to clear it up through changing my diet and doing physio for pelvic floor dysfunction – it’s called Vulvodynia and it kind of feels like a bacterial infection all the time and was actually treated as one over and over and over, as well as a yeast infection. Those treatments helped temporarily but didn’t get rid of it. Which is why I still think it’s bacterial..Now the problem with this is that all these rounds of medication, made things worse. It made the gut flora situation, completely messed up. Along with the TB medication I had prior to that and contraception I was on for years, my poor gut is a mess.. so this is why I put the connection of IBS and vulvodynia together.. it all seems to lead back to digestive issues that started around the same time.. when my stomach is better the vulvodynia is better. When I was pregnant I started eating non-paleo foods again, rice, lots of fruits, oatmeal.. and that coupled with being pregnant brought back the vulvodynia flare ups again. I believe that SIBO is the cause and combining Paleo with a SIBO diet I think will help me heal, not only my digestive problems but the vulvodynia as well. I’ll post more updates and let you know.

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sugar-addictI have been having problems since having my daughter with infections, getting sick and I have been ADDICTED to sugar. I can’t seem to keep away from the stuff, I’m having stomach issues and I know I need to get away from the sugar to help heal my gut, eat less fruits, eat more fermented foods..

I know 100% that eating Paleo helps and I can’t say that I’m really eating that bad as it is now. I still occasionally eat rice flour and I still eat more sugar than I should. I have a list of foods that I apparently have a sensitivity too and I have not been avoiding all of them like I know I should be. Coffee, sugar and chocolate are the biggest culprits next to dairy.

I know sugar bothers me and dark chocolate gives me a headache, dairy isn’t too bad as long as I stay away from milk but to heal completely and start reversing my food sensitivities I need to get away from these foods completely for a long enough time that I start healing. I haven’t done this and that is why I’m still suffering.

I have come across a great website by a Canadian Dietitian, she has struggled with IBS and other digestive, auto-immune problems like myself and she has tons of very helpful information on her website. I just pre-ordered her book. Her name is Aglaee Jacobs and she is one of a very few Dietitians that are Paleo. She knows her stuff!! Her website is called Eat Real Food Paleo Dietitian and can be found here.

I absolutely love her!! She is one of the most helpful people, she is incredibly dedicated to helping people solve their digestive issues. So much so that she is actually going back to school to become a registered nutritionist as well. This is another 4 years of schooling for her(ontop of her schooling she already had to become a Registered Dietitian) and I support her 100%, which is also why I don’t mind buying her book to help with funding her schooling. Every little bit helps!

Digestive Health real Food.jpgHer new book is called Digestive Health with Real Food.. exactly what I’m looking for. Problem is, it’s not out yet(It comes out end of June!) So I have searched the internet to try to find as much information as I can to get started on a modified Paleo plan. I’m sure the book will help TONS with recipes and ideas but until I get it, I have to find this stuff myself. I guess I can wait, but I don’t want to!!

SIBO – Small Intestine Bacteria Overgrowth

After reading through Aglaee’s website I discovered I likely have SIBO.. and to reverse this it is much more restrictive Paleo but it is intended to heal the gut and starve unwanted bacteria. I know for a fact this is the problem. Every doctor I have seen has said this, including my specialists and GP but my GP gave me pills for Yeast and Bacteria, which probably did more damage than it helped..my Naturopath gives me a treatment plan, which includes foods to avoid but she was very vague and the lists she gave me were very contradicting. 1 page said I could eat this, next page said I couldn’t. So I was confused and I gave up.

As usual I have done more research and I am starting to prepare to start a new phase of paleo eating. It is going to be hard, very hard. Very restrictive, especially the first few weeks until I start slowly re-introducing foods back in but I am confident it will help as long as I stick to it. That will be the hardest part.

Why will it be hard? basically I will be cutting out all starch and sugar. This means that my body will have to shift from using carbs as a source of energy to using ketones. This process will take a little while and switching over will be giving me a serious case of the carb flu. I know this because each time I try to cut out sugar I start to get it and it’s too intense and I give up. Whether it’s having fruit or juice.. I must have something sugary because the symptoms I get have just been nasty.. headaches, nausea mostly but my joints start aching and my legs start cramping. I swear it’s awful!

Over the next week I am going to plan to start this for when I’m on my holidays so I can go through symptoms at home and not have to stare at a computer screen with a migraine. I can drink water, bone broth and snack on healthy food when I need to and not be confined to what is in my lunch box.

After I get through this nasty phase, I will be starting a regular workout routine again once I start feeling more energized. I know that I will get there, I was there before, I can get there again. I just have to get through the rough patch at the beginning.

I know I can stay away from the sugar once the cravings are gone but my god they are STRONG. I have to keep away, out of sight out of mind.. if I know there’s any sugar in the house, even a miniscule amount I’m likely to fall into it’s trap.

I don’t remember it being this difficult the last time I switched to paleo. Maybe it was, I guess I’ll have to go look through my archived blogs to see what I said back then.

I have wanted to get back to where I was before the baby for a while now but every time I tr,y I have a set back, something comes up. I get sick, the baby gets sick.. I don’t have time to cook. I also feel like I just couldn’t commit to doing the full Paleo thing properly because I just couldn’t find a place locally that sold grass-fed meat.

Well I have found 3 sources of grass-fed meat, 2 near where I live(within 10 -20 min) and one near where I work (within 20 min) so I should have no excuses. Once I check some of these places out I’ll post more about them!

Over the weekend I’m going to find recipes, I’m going to write out a meal plan and then the following week I’ll be on my holidays, I’ll have time to cook and prepare some foods for when I get back to work.

I’m actually kind of excited to try grass-fed beef/pork and chicken. I have only ever had grass-fed Turkey but knowing that I’m eating something and not worrying about all the crap they put in it is kind of comforting. I’ll also be eating other foods that I don’t eat on a very regular basis, so this should be interesting.

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Make sure to check out my WHEAT BELLY book REVIEW!!

sugar addiction.jpg

Tiana MacLeod

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Wheat Belly book.jpgDr. William Davis’ Wheat Belly Book Review

Now I can’t say that this book was out at the time when I went Gluten Free but had this book been out at the time, my life would have been SOOO much easier.

The amount of time I spent from when I started until I was comfortable cooking meals for myself, ordering food in restaurants or buying groceries in the grocery store. Ditching the wheat was the longest process ever. It doesn’t happen overnight but one thing I didn’t understand until I read this book is exactly why more and more people were having this problem. Why suddenly people were gluten intolerant or developing Celiac Disease.

An understanding of gluten

I now understand all the health problems that can be associated with eating gluten, I also know why these problems are happening and I know what to do about it. This book didn’t fall into my hands until a few years after I started my gluten free journey but it has helped me when talking with others about gluten.

Sharing with others

I have since given the book to family members and recommended it to several friends. If you are struggling with health problems, if you are overweight or even discovering that you have a gluten intolerance. This book will guide you along the way.

Transition to Paleo way of eating

Since going gluten-free I have actually been naturally transitioning to eating more paleo. Now I am not sure if I’m actually Celiac or not (I took the test but it’s not accurate, it came out negative) but I find that eating gluten causes many health problems with me. I also have found that other foods such as Rice, Oats, milk cause problems, so I have had to go a little further when cutting out foods. The thing is I think the damage that I did to my system from eating the gluten caused many other intolerances. I have problems with chocolate, MSG, sugar. When I researched further I found out that these are common foods that cause problems. I had no idea these foods caused issues with me until I cut them out and attempted to add them back in. Skin problems, energy problems, bloating..

It’s not easy

Going gluten-free or even eating paleo is a struggle, it’s not easy. It’s a huge change from the way you eat. I can’t say I eat it perfectly, especially now. But now I’m knowledgeable enough to know that when I get a reaction, what to look for and I can figure out what it was that I ate and try to avoid it in the future.

Wheat Belly Book Review Video

I spent a few hours working on this video(shooting, editing and posting-slow internet), I wanted to explain a bit about my history and how I got to the point of eating gluten free before I started talking about the book. Hopefully you find it interesting. I appreciate any questions or comments you may have about the book or about my story.

Wheat Belly book.jpg

If you haven’t seen my blog post a few months back, Dr. Davis was on the Dr. Oz show. The blog post has the video segment link where he talks about wheat, why it’s addictive, some recipes and lots more.. 3 great segments! Check out my blog post view the video!

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Paleo meals made easy.jpgQuick and Easy Paleo meals

Since I started eating differently, that meant I had to do things differently. I had to shop differently, I had to cook differently, prepare meals differently. Not everyone has the time or energy to put into meal planning. I honestly don’t know where I find the time somedays!

For those of you who are busy, who are struggling each week to get things planned in order to get food for grocery shopping, finding recipes that would suit your family. Look no further!

Spend more time with your family, while someone else does the dirty work…

While searching through the internet while planning my meals I came across a great website eMealsthat does all this stuff for you! Seriously!

eMeals.com is a very basic and simple idea, I’m really surprised there’s not more companies like this one out there!

paleo meals made easy.jpg

Gluten Free, Clean eating, Paleo, Low Carb, Natural/organic, Vegetarian.. no problem! Pick your plan based on the way you eat and the size of your family. You can also choose which

grocery store you shop at!

Each week eMeals will send you your meal plan with 7 simple family-friendly recipes that include both a side dish and entree. You’ll also get a detailed grocery list that is organized by section and coordinated with weekly sales at each store!

MY GOSH!! They make it so simple, what a brilliant idea! They help you save money too.. gotta love that!

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Paleo meals made easy.jpg

Tiana MacLeod

Email: tianamacleod@gmail.com

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By J. Wheeler

processed-food-2-ashxFor every food that is not allowed in the Paleo diet, there is a reason that can back it up, aside from a simple “because it’s not good for your health”. The number one enemy of the Paleo diet is processed foods. The reason being is because they have unnatural additives that are not healthy at all.

Listed below are the dangerous additives that you will want to look out for:
Sodium Nitrite – to increase the shelf life of products, sodium nitrite is added. This is the reason why storing food has become quite convenient for us. Food is no longer easily spoiled or grows mold. The problem here though, is that by adding chemicals to make food storage convenient, we risk our own health. Sodium nitrite is added to our food, but it is known to increase the risks of pancreatic cancer and leukemia and also increases the risk of brain tumor in infants.

Sodium nitrite is especially used in processed meats that you can keep for months in the pantry or refrigerator. Examples are hotdogs, bacon, ham, beef jerky, and lunch meat. This is why the Paleo diet restricts eating anything that is canned or packaged.

Salt – you probably didn’t expect to find salt in this list because it’s natural and essential in cooking, but the sad truth is that we’re abusing our salt intake which is why we need to slow down in using it. Most people will argue that they only use a very minimal amount of salt when they cook, and this is good because you don’t really need all that much to flavor the food.SaltShaker
We may limit and control how much salt we put in the food that we are preparing, but what we cannot limit is the amount of salt that companies put in our packaged and easy to prepare foods. Salt also makes a foods’ shelf life longer and enhances the flavor of the processed food, which is why there is so much used in processed convenience foods. But it is important to cut back, because too much salt (more than a teaspoon daily) is directly linked to fatal strokes and many heart diseases.
Aspartame – aspartame is an artificial sweetener and is commonly found in diet and sugar-free foods. People are becoming more aware of the unhealthy amounts of sugar that they consume and in trying to have a healthier diet, they opt for diet sodas and sugar-free ice cream. What they don’t know is that by opting for a supposedly low sugar diet, they are risking their health because aspartame is actually a toxic substance when consumed too much.
Half of aspartame is made up of a substance called phenylalanine. Some people will say that it is a natural substance so what could be wrong? It IS a natural substance but the problem is consuming it in large quantities. Phenylalanine is only meant to be consumed in extremely small amounts because once our bodies get too much of it, one of the disturbing side effects is that our threshold for seizure becomes lower.
Aspartame contains two more substances that are known to risk a person’s health: aspartic acid which is linked to lesions in the brain and methanol which is a known contributor of brain tumors.
Now you know why processed foods are a big no-no in the Paleo diet. They contain ingredients that are known to be very harmful to us humans and even though they have made our lives more convenient, we should still let go of them. Our lives can still be just as convenient even without them. Learn how to prepare or prep meals in advance so when the busy work week comes, you will have an easier time cooking your meal.

John Wheeler can help you answer the question of what is the paleo diet? Feel free to get his email course on the basics of the Paleo Diet at http://paleodietlearningcenter.com.

Standard American Diet photo.jpg

By Scott Deel
If this is your first approach at a Paleo or Primal diet after years of living on the SAD (Standard American Diet) it is likely you will have detox symptoms.

This isn’t so different than that of a drug addict but less severe. You will have insatiable cravings for foods, you may have flu like symptoms, and you may just have lethargy and general fatigue. This may be referred to as a Herxheimer reaction. This is typically relegated to those taking antibacterials and resembles bacterial sepsis but I use the term for detoxing, while maybe not clinically correct in its usage it does apply here.
Detox reactions are occurring due to the fact that you’re eliminating the diet of bacteria in your gastrointestinal tract. The die-off of critters in your gut happens at such a rate that the liver cannot handle the load and the result is a feeling of malaise. There’s really little that one can do during this period which, depending on your state of health, may be a couple days or even weeks. Don’t let this discourage you from taking on the change in diet though. You may go in feeling awful but on the other side it is worth the trouble and the elimination of the bad bacteria floating around the body. A lot of Paleo websites fail to mention this portion of things since there may be trepidation of those looking to change their diet and lifestyle. All I can say is to stay the course with it.
Things that can help during Detox:

1.    Epson Salt baths
2.    Magnesium Supplements
3.    Ascorbic Acid (Vitamin C)
4.    L-Glutamine (which helps rebuild the gut lining)
5.    Plenty of fluids to help flush
6.    Milk Thistle to aid the liver
7.    Relaxation and Patience

Candida is often the major culprit for this type of reaction while detoxing. When Candida (a form of yeast) dies it releases a toxin. A lot of people will get joint pains and or pains in the shoulder or neck area as the toxins are released from the yeast. I have read a handful of reports where people may experience multiple die-off periods as layers of bad bacteria are shed and some have rooted further into the intestinal lining. All of this bacteria leads to leaky gut syndrome where the bacteria have penetrated the gut lining and both good and bad items are freely floating past the intestinal wall into the body. This causes inflammation amongst other things and it will take some time for your body to repair.
Don’t give in to the cravings either. It’s not that your body needs a donut or a pizza. This is the bacteria talking, literally talking, to your brain and telling it that it is starving and needs sugar or carbs to keep going. This is not a healthy body response. Squash the urge, ingest some homemade bone broth, or a high fat food to kill the cravings. Rooibos teas are also mentioned as removing hunger cravings. Just know that certain food items such as gluten react in the intestines like an opiate and will signal to the brain to keep seeking that fuel to feed the bacteria. You are a food addict whether you like it or not. Understanding what is happening is half the battle here. Keep pushing along, stick with it, flush out the bad and welcome the new you once it is over. You’ll know it is over when your brain seems to function like the edge of a sword, sharp and crystal clear. You’ll also have renewed energy like you never had before.

For more information check out Alter Auslander where I write about current health issues, the Paleo Diet, Ketogenic Diets, Physical Fitness, and cover reviews on the latest books/cookbooks I use for a healthier new me and hopefully YOU.

I purchased and watched this video – Fat Head last year.. I thought it was great and shared my purchase with a few family members. The video has since been updated, which is fantastic because as you know, research is continuing in nutrition and new things are being found out everyday. So I’m sure the update to the video was needed. Here is some of the updated video from the movie. If you haven’t watched Fat Head yet, you should. It’s an interesting video and a nice jab at Morgan Spurlock’s movie Supersize me.. Everything in terms of how people gain weight, lose weight is well explained AND the graphics are fairly entertaining as well :)

Glad to see that the producer of Fat Head has changed how he(and his family) are eating. From eating low carb junk food to eating more of a paleo diet!

Have you watched the fathead movie? Let everyone know what you thought of it in the comments and if you like this newest version make sure you share this post with your friends!

Tiana MacLeod
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