This spring has been a bad one for colds and sore throats that don't seem to want to go away. Why is it that everyone seems to get sick in the springtime?
There are a lot of physiological changes going on in our bodies as the weather outside begins to warm up. Our bodies need to maintain a core temperature around 98 degrees Fahrenheit so during the winter a significant amount of our calories from food go towards maintaining this body temp. That's also why we tend to be more hungry in the winter and crave more high calorie foods. Our bodies use the excess calories to increase the number of fat cells to serve as insulation. Fat cells are also convenient storage sites for excess amounts of fat-soluble chemicals that come in from our food and our environment including pesticides. As the weather warms up we no longer need the extra insulation or the excess calories for heat production. So fat cells undergo apoptosis (programmed cell death) which may also release the fat-soluble chemicals back into the lymph fluid and bloodstream. The liver then continues it's detoxification efforts to convert these chemicals into a form that can be removed via the lungs, bile, or urinary tract.
If you are sensitive to your body signals you will notice that your appetite diminishes in the spring. This is an important mechanism that allows our bodies to remove the cellular waste and essentially do some “spring cleaning” internally. If we ignore our body signals however and continue to eat the same amount of food as we did during colder times it will put more strain on our detoxification systems. Your body starts to get mixed signals trying to burn off the fat and create fat for storage of excess calories at the same time. When temperatures fluctuate wildly from one week to the next this process can be all the more complicated. You may notice your liver go into overdrive resulting in hot flashes or flushes of heat, pain under the ribcage on your right side, and waking up between 1 and 3 am, which is known as “liver time”.
With excess waste material in the blood and lymph, the immune system is employed to help in the form of those wonderful white blood cells that clean our system by eating their way through the waste. With the increase in temperatures there is also an increase in microbial activity. We are exposed to more bacteria in the air we breathe and everything that we touch. As the active immune system and environmental microbes collide we may develop the typical “spring cold” symptoms. The length of time and severity of the symptoms is directly proportional to the amount of bacteria and waste the body needs to eliminate. Mucus flows from our sinuses and our lungs cough up this viscous material that is loaded with the debris of battle. As unpleasant as it all might be to have our daily routines interrupted, it is biologically important.
We would do well to listen to the wisdom of religious and spiritual customs that encouraged periods of fasting during this time. These customs were not only a way to promote moderation during the lean times of food availability but also a way to ensure the health of the community. The remedy for spring diseases is to eat less! Support your body's cleansing efforts by drinking more water and alternate periods of rest with moderate levels of exercise. Above all eat cleanly and do not put more chemicals in to your body at this time. Avoid alcohol and cigarettes. Food should be whole and free of pesticide residues. Prepare your meals at home with fresh ingredients when possible to avoid excess amounts of additives and preservatives used to lengthen the shelf-life of processed foods. Make good use of the early spring greens such as dandelion leaves to add to your salads to support liver function but even more important than going through liver cleansing protocols is to be sure and give your liver a break by putting less burden on it. Reduce meal portion sizes by at least one third, eat when you are hungry and do not eat when you are not hungry. If you listen well to your body you will transition easily into warmer weather without the sniffles and coughs of spring.
To Your Health!
Last year as part of my continuing education I attended a series of classes on the Liver Detox Pathways. A significant portion of the class was dedicated to statin drug and their effects on the body based on a book written by James and Hannah Yoseph called How Statin Drugs Really Lower Cholesterol: and Kill You One Cell at a Time. Here's a sample of what I've learned.
In order for a cell to thrive, grow and replicate itself it requires food. Cellular food is in the form of a protein called “reductase”. Reductase activates something called the mevalonate pathway that produces cholesterol and other molecules called isoprenoids to cause the cell to grow large, replicate its DNA and then divide into two daughter cells. This is the cellular cycle and the basis for all life. Without the cholesterol and isoprenoids, cells will age and die without being replaced.
Statin drugs block reductase and the mevalonate pathway in order to reduce the production of cholesterol in the body and pull cholesterol out of the blood. Every single cell in the human body is affected by statin drugs but since cellular renewal happens at various rates it takes a long time before we notice its effects.
Cells lining the gut renew themselves every 10 hours up to every 5 days.
Skin cells regenerate every two weeks.
Liver cells are replaced every 300-500 days.
Bone cells last a decade.
If you are trying to heal your body and improve your health but you are taking a statin drug you won't get very far. If cells cannot replicate, they will die.
There is nothing you can take as a supplement in order to reduce the effects of a statin drug on the mevalonate pathway. Taking CoQ10 is often recommended if you are on a statin drug because CoQ10 is an isoprenoid that is vital for cell energy and its production is also blocked by statin drugs. But taking CoQ10 will not keep your cells from dying. Even taking cholesterol would not keep your cells from dying. The only way to keep your cells from dying is to stop blocking the mevalonate pathway.
There are better ways to reduce your risk and prevent heart disease like:
Reduce alcohol consumption
Reduce coffee consumption
Remove processed foods from the diet
Avoid partially hydrogenated vegetable oils
Avoid vegetables oils that have been heated
Reduce refined carbohydrate consumption
Reduce or eliminate sugar consumption
Reduce your exposure to pesticides in your food and environment
Eat more fresh vegetables
Everything on this list will improve your health and help your body to heal while reducing your risk of all chronic diseases instead of contributing to death one cell at a time.
To Your Health!
Let's just put it simply, shall we? Feel free to share this photo and let's get the message out loud and clear.
This is a quote f
rom the Institute for Responsible Technology:
"Gluten-related disorders are commonly accompanied by and possibly triggered by intestinal permeability, which is commonly referred to as “leaky gut.”
Leaky gut occurs when gaps form between intestinal cells and large particles from the digestive tract enter the bloodstream, potentially triggering immune or allergic reactions. The Bt-toxin produced by genetically modified corn kills insects by punching holes in their digestive tracts, and a 2012 study confirmed that it punctures holes in human cells as well.
Bt-toxin is present in every kernel of Bt corn, survives human digestion, and has been detected in the blood of 93% of pregnant women tested and 80% of their unborn fetuses.
This “hole-punching toxin” may be a critical piece of the puzzle in understanding gluten-related disorders." http://responsibletechnology.org/glutenintroduction
So if you don't want to risk having your intestines look like Swiss cheese please avoid non-organic corn products and let's get GMO's out of our food!
To Your Health!
Could simple exercises that train your brain actually improve your gut health? The answer is a definite "yes" according to Dr. Datis Kharrazian, DHSc, DC, MNeuroSc, author of Why Isn’t My Brain Working?
and a new book coming soon called Gluten, Leaky Gut and Autoimmunity
In a recent interview with Sean Croxton from Underground Wellness as a part of his Digestion Session series still going on this week Dr. Kharrazian talked about the brain-gut axis, not to be confused with the gut-brain axis.
“One of the most neglected things that I think most practitioner’s don’t understand, whether they’re conventional or alternative, is that there’s this brain-to-gut axis.”
Dr. Kharrazian explains that some of what we may assume to be traditional gut disorders may in fact be a type of neuro-degenerative disease that starts in the gut. And the way to determine if a digestive disorder is brain-based is to look for motility issues.
“Motility means how you move foods; when you eat something and how you have a bowel movement.” says Dr. Kharrazian. “Do you have constipation, do you have to drink coffee to have a bowel movement, do you have to take magnesium or some kind of laxative to have regular bowel movements? If you do, that could very well be a brain-to-gut axis issue.”
Slow motility then becomes the trigger for chronic digestive issues such as SIBO (small intestinal bacterial overgrowth), H. Pylori infections, Intestinal Permeability and eventually auto-immune disorders.
You can have your doctor check for whether or not you have a motility problem or you can check yourself by two simple methods:
- Using a stethoscope, listen to the abdomen for regular and active bowel sounds. If you can hear gurgling going on a lot, your motility is probably fine. But if there are very few sounds or they are few and far between, you may have a motility issue.
- In the mirror open your mouth wide and say “Ahhhh”. The back of your throat should arch up high on either side of your uvula when you sing out the note. If one side goes higher than the other or neither side moves, you may have a motility issue. Additionally, if you have an exaggerated gag reflex it may be a sign of dysfunction in the brain-to-gut axis.
So here are some simple exercises Dr. Kharrazian recommends to re-train your brain for better bowel health.Gargling
- Gargling with water stimulates the vagus nerve which helps bring blood flow to the gut. Dr. Kharrazian suggests gargling forcefully with water several times a day. If you’re doing it right, he says, you may even start to have tears come to your eyes. This is because it also stimulates an area of the brain right next to the vagus nerve called the the superior salivatory nucleus, which causes you to tear. You may need to start with a small amount of water and gargle for a short period of time but slowly building up the duration and intensity will exercise those neurons and strengthen them.Induce Your Gag Reflex
- Using disposable tongue depressors, press on the the back of your tongue just enough to induce your gag reflex. Be careful not to go too far into the back of the throat to cause injury. Stimulating the gag reflex may also cause you to tear up which is once again a sign that you have stimulated your vagus nerve.Coffee Enema
- Most people who have heard of coffee enemas will know that they are used for detoxification. But Dr. Kharrazian suggests using a strong coffee enema daily so the caffeine in the coffee will stimulate something called the gastrointestinal nicotinic cholinergic receptors which encourage gut motility. If you are using a strong enough concentration of caffeine you should get the urge to have a bowel movement. Then he says you need to suppress your urge to eliminate for as long as possible.
“As they suppress their urge they’re firing their frontopontine vagal enteric axis. If they keep doing that, they build endurance and they start to regain their brain-gut axis.”Sing
- Another way to stimulate the vagal muscles at the back of the throat is to sing really loudly, which is probably the easiest and most fun of all the other suggestions!
If you are interested in learning more about what the top experts in digestive health recommend, I suggest you check out the Digestion Sessions
. I’m learning so much and I’m excited to be able to pass some of this info on to you!
To Your Health!Kathryn
I finally did it! I have been working on a project now for the last 2-3 years of creating a children's book to try and explain gut dysbiosis to kids. I've finally finished it!
It's a bit rough. Right now I have it in a powerpoint presentation to show clients (a few of you may have already seen some of my rough draft version). I like to read the story to my kid clients and their parents to help them understand what gut dysbiosis is and why it affects their health. I've also printed off the powerpoint slides to make a little coloring book.
As much as I'd love to get this published I think I'm happy just being able to use it for right now! I've posted a few pictures from the storyline for your enjoyment. What do you think?
To Your Health!
As a GAPS Practitioner I come across a lot of people that will say, "Yeah, I tried the GAPS diet but it was just too hard." or "I don't think I could ever do that." or even sometimes, "I tried it for a couple of months but it didn't work for me." It seems that some people will come to me for a consultation hoping that I have some other easier approach, a quick fix that doesn't involve major dietary changes. But let me tell you, if there was a quick fix for gut dysbiosis, I would be shouting it from the rooftops!
The truth is - it is really difficult to heal the digestive tract once it has been damaged to the extent that it leads to food sensitivities, allergies, auto-immune disorders, chronic digestive disturbance, and psychological issues. Gut dysbiosis is like the pebble that triggered an avalanche. The longer it goes on the worse it gets and the harder it is to recover fully. Sure you can dabble with a gluten and dairy-free diet for a while; just avoid those foods that seem to aggravate your symptoms; or save the sweets for the weekends and rare occasions - but every day you put off fully dealing with gut dysbiosis is another day of damage that leads to nutrient deficiencies that will at some point lead to something really serious, maybe life threatening.
The other day I met with a client that had just completed the minimum two-year healing protocol of GAPS for her IBS (Irritable Bowel Syndrome). She had tried other diets which gave her some relief but since starting the GAPS diet she had zero episodes of intense cramping, pain and diarrhea. Until then she had been having 4 episodes a week. After asking her some detailed questions about her levels of energy, bowel habits, quality of sleep, etc. I gave her the green light on trying to re-incorporate some foods that are illegal on the GAPS diet. While she was relieved to be able to expand her repertoire she, like many others who have successfully completed GAPS, didn't feel the diet had been that difficult overall. The initial planning and changing of habits had been the most difficult part.
Most clients struggle with die-off reactions within the first few months but soon all cravings for sugar and carbohydrates will cease. Suddenly you can go to a potluck and not feel crazy with desire for all the sugary desserts. You can feel satiated with each meal and watch as your health and vitality begin to recover.
I've come to the conclusion that when it comes to health issues - it's good to be boring. What we are looking for with the GAPS nutritional protocol is to restore some resilience to the digestive functions. You should be able to eat some birthday cake and ice cream once in a while without suffering. You should be able to travel to a foreign country without feeling so fatigued that you sleep for several days after returning home. You should be able to eat real pizza! The GAPS nutritional protocol has the ability to restore your quality of life if you are only brave enough to do it! What is harder? Suffering for decades and slowly getting worse or a couple of years of discipline for a lifetime of health?
That being said, there are those out there that have legitimately tried the GAPS diet and not felt better right away. There are complications that can make a quick recovery unlikely such as hormonal imbalances. That's why having a GAPS Practitioner to help you navigate the ups and downs can be so valuable.
With each client I learn how complicated the effects of gut dysbiosis can be. Sometimes we have to get creative with herbal remedies and supplements, sometimes I have to throw my hands up in the air and admit I have no idea what the body is trying to do! But, I always appreciate working with the individual through the issues side by side. I am just as invested in their health as they are!
It is all worth it to have that client come back and say how good they feel - how much relief they have - and how boring their health issues are! So if you have considered the GAPS diet before or even tried it for a little while, I encourage you to take another look. It is certainly not easy but nothing worthwhile ever is and you really are strong than you think.
Plain and simple.
And until I find that magic pill that makes gut dysbiosis go away in a day I will keep recommending it.
To Your Health!
Kathryn Doran-Fisher, ND, CGP
Kathryn Doran-Fisher is a Board Certified Naturopathic Doctor and has been seeing clients for natural health consultations and therapies for more than 6 years. Most recently Kathryn has received training from world renowned author and practitioner Dr. Natasha Campbell-McBride in 2012 to become a Certified GAPS Practitioner for dealing with the connection between gut health and our mental/physical ailments. Kathryn has done numerous public speaking engagements, taught several classes on natural health for the community, is an instructor for a naturopathic school, maintains a website and blog about natural health, has written several articles for local publication and is a highly respected professional in her field.
I was recently reviewing a new homeschool resource
for my kids that has all kinds of learning videos including ones on health. So I thought I would check out a few videos on the immune system and see if I could learn anything new or at least jog my memory on a few things I've covered in the past because after all, I can't remember absolutely everything I've read! :)
While there wasn't much new to learn it did give me a different perspective that I would like to share with you. Basically it boils down to this: Immune cells are designed to attack anything that doesn't belong in your body. These are called pathogens and they include viruses, bacteria, chemicals, parasites, etc. Once your immune system destroys one of these pathogens it takes a little piece of its protein and carries it around with it so all the other immune cells can learn to watch out for it too.
So imagine you have a string of colored beads. Each bead on the string is an amino acid and the whole string of beads together is a protein. While there are only a handful of amino acid variations out there what order they are put on the string and how long the string is makes up an almost infinite number of possible proteins. So you could have a pink bead followed by a green bead, another pink and then an orange and that would be one protein but take off all the beads and put them in a different arrangement and you have a completely different protein.
Now if you took some scissors and clipped off small pieces of that protein chain you would have what are called polypeptides. These polypeptides are only a fraction of the larger protein but these are what the immune cells are using to train all the other immune cells as to who the enemy is. Can you see where the problem is?
So proteins make up just about everything. There are proteins in the food you eat, in the pollen and dust in the air, and your own body is made up of proteins. If you have leaky gut, you've got all kinds of partially digested proteins and polypeptide chains leaking into your bloodstream where your immune cells have to clean them up. And these immune cells remember every little protein it has to clean up and will communicate that to your other immune cells.
Now if that little bit of polypeptide chain that your immune system is looking for happens to be similar to a part of your own body proteins - it will attack that too. It's called molecular mimicry where your immune system mistakes your own body tissue for a pathogen resulting in an auto-immune condition.
So say for example a polypeptide chain from soy protein leaks through your gut wall and your white blood cells digest it. Then it remembers that bit of polypeptide chain which happens to look a lot like your thyroid tissue. You may end up developing Hashimoto's Thyroiditis which is an autoimmune condition where your own body has developed antibodies to your thyroid tissue. And the more cells your immune system destroys the more the program is reinforced creating a vicious cycle of continuous inflammation.
And it's not just the thyroid this can happen to. Any body tissue can come under attack. Auto-immune disorders are on the rise and many people will end up with multiple auto-immune diseases. Some examples include Psoriasis, Crohn's Disease, Rheumatoid Arthritis, and many others.
The key to bringing auto-immunity under control is to seal the leaky gut through a nutritional protocol such as the GAPS diet allowing the body and the immune system to return to normal function, although it may take quite a while depending on how much damage has been done. In some cases the body may never fully recover from auto-immunity! So the sooner you can deal with a leaky gut, the better your chance of a full recovery.
If you suspect you have a leaky gut or you already have been diagnosed with an auto-immune condition, don't wait to address it. Get to the root of the issue with the help of a qualified natural health practitioner or GAPS practitioner.
To Your Health!
Kathryn Doran-Fisher, ND, CGP
This past year I have been working hard to fine-tune some of my understanding of gut physiology and how it affects the rest of our health. First there was the Gluten-Summit
last fall where some of the country's top experts in the field of digestive health talked about non-celiac gluten sensitivity in a series of online interviews. Then this spring the Thyroid Sessions
and the Thyroid Summit
became available, again with some free online interviews from top experts on thyroid function. These interviews helped me to understand the connection between gut dysbiosis and Hashimoto's thyroiditis. A couple of weeks ago I spoke with a probiotic specialist from Natren
, one of the probiotic companies whose line we carry here at Elder & Sage
. We talked about some awesome protocols for healing specific gut issues. And finally this past weekend I attended a course from one of my former instructors and colleagues at the Naturopathic Institute of Therapies and Education
, Jackie Featherly
, on the Detoxification pathways of the liver. There are still two more classes from Dr. Featherly later this fall but I wanted to get some of this info out to my clients while the information was still fresh in my mind!
The liver has at least 500 different functions including: creating over 1,000 different enzymes, making bile for fat digestion, storing nutrients, metabolizing fats and proteins, cleaning the blood, producing heat to maintain body temperature, converting thyroid hormones to an active form,
activating and deactivating hormones and neurotransmitters, detoxifying from toxic substances, and more!
There are 3 phases that the liver uses to convert toxic substances into harmless substances. Phase 1 has 5 pathways, or five different ways to deal with toxins. Phase 2 has 6 pathways, and I haven't learned about Phase 3 yet!
So, when you eat your food is broken down into tiny little pieces. Your small intestinal lining allows some of those tiny pieces into your blood like amino acids, small peptides, simple sugars, fatty acids, vitamins, minerals, etc. Some of those tiny pieces may even be chemicals, heavy metals like mercury, pharmaceutical drugs, food dyes, preservatives, bacterial waste products, etc. And if you have a leaky gut you may get larger proteins and food particles, yeast cells, bacteria, etc. All of this goes into your bloodstream and is carried straight into your liver.
The liver cells identify what the substance is and what to do with it. Imagine a recycling center. On the conveyor belt are all kinds of things that need to be sorted. Glass bottles, plastic, paper, metal, etc. Each thing needs to be sorted into the right bin. The liver pathways then would be the different ways to sort. For example Phase 1 deals with oxidation, reduction, hydrolysis, hydration, and dehalogenation. Chemicals that need to go through one of these five processes will head toward Phase 1. Once they have gone through Phase 1 some chemicals can now be safely sent out of the body while others will need more attention. Those will move on to Phase 2 for sulphate conjugation, glucoronadation, glutathione conjugation, acetylation, glycination, and methylation.
If Phase 1 is working fast but Phase 2 is a little slow you will get a bottleneck effect. Some of the partially broken down chemicals start building up in the system. This can also happen when any of the detox pathways are overwhelmed with material to detoxify. Many of these partially broken down chemicals are more toxic that what we started with. For example alcohol (ethanol) goes through Phase 1 oxidation
and you are left with a chemical called acetylaldehyde. Eventually this chemical is converted to harmless acetic acid (like vinegar) but if the detox process gets bogged down (too much alcohol) the acetylaldehyde will build up and give you a hangover.* This bottleneck effect can cause damage to the liver, brain and immune system. In fact, most liver issues, disease, and cancer begin here.
*Acetylaldehyde detoxification also occurs in Phase 1 with a second oxidation to become acetic acid rather than moving on to Phase 2 but the bottleneck effect is similar.
With gut dysbiosis and leaky gut, there is a river of chemicals and toxins flowing into the liver and so the detoxification process is working hard around the clock but many chemicals bottleneck and are released back into the circulating bloodstream. This is why people with serious digestive issues don't feel good. You may be tired, sore, achy, fatigued and have all kinds of symptoms. The key to feeling better is reducing the amount of chemicals (from food and the environment) sealing up a leaky gut (with probiotics and bone broth) and helping the liver to process better (detoxification with juices and detox baths and selective supplementation).
Healing the gut will also make it easier to absorb nutrients that the liver needs to support detoxification like the B-vitamins and magnesium.
The more the liver has to process the more congested it will become and the more toxic and dirty the blood will be - eventually putting strain on other filters such as the kidneys. Imagine how much work your liver has to do with a single meal, now imagine that same meal was full of preservatives, food additives, coloring, MSG, etc. and you took it along with a prescription drug. Every chemical put on or in your body has to be dealt with by the liver.
Many natural foods and supplements will stimulate the liver and support the Phase I detoxification pathways such as:
Cysteine and Glutathione containing foods: yogurt, cottage cheese, turkey, cheese, chicken, eggs, wild game and whole milk
Cruciferous vegetables: broccoli, cauliflower, cabbage, kale, kohlrabi
Other sulphur rich foods: red meat, poultry, fish, legumes, egg yolk, onions, garlic, leeks, shallots, chives
Foods that aid in fat metabolism due to Vitamin B12: Brewer's yeast, organ meats, pumpkin seeds, sesame seeds, brown rice
Essential fatty Acids: cold water fish, flaxseed, sunflower seeds, walnuts, sesame seeds, black currant seed oil, borage oil, and evening primrose oil
Some natural health substances can also be used to reduce the bottleneck effect that causes symptoms usually attributed to a die-off effect or healing crisis by slowing down Phase I detoxification. These are: Grapefruit, turmeric, capsicum, and cloves.
Other vital herbs and supplements to support liver detoxification include: bioflavonoids, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Milk thistle, Carotenes, Co-Q-10, Copper, Iron, Selenium, Magnesium, Manganese, Zinc, Trace Minerals, Folic Acid, Lecithin, N-Acetyl Cysteine, Alpha Lipoic Acid, Artichoke extract, Black Currant Oil, Evening Primrose Oil, and Borage Oil.
All of these nutrients and vitamins can be found in a well rounded diet based on whole, real, foods such as the GAPS diet. You can give an even bigger boost to the GAPS diet by making sure to include lots of foods such as: cold water fish; garlic; onions; fresh fruit; nuts and seeds; cold pressed oils such as safflower oil, sesame oil, sunflower oil, flaxseed oil, and walnut oil; and fresh vegetables particularly ones from the cabbage family.
To Your Health!
If you don't have any serious food sensitivities or digestive disorders
, here are some of my general recommendations for healthy eating and weight loss. Follow this plan closely - avoid eating out while on this plan so you know exactly what you are eating. Herbs, spices, apple cider vinegar, lemon juice, and unrefined sea salt can be used as seasoning to taste. FAT IS NOT BAD FOR YOU
A minimum of 3 TB of fat should be eaten daily up to unlimited amounts to encourage satiety, boost energy, and help to detoxify the liver as long as they come from the following sources: butter (pastured preferred), ghee, extra virgin olive oil, avocado, flaxseed oil (no more than ½ tsp daily), fish oil, cod liver oil, or coconut oil
. Other natural fat sources such as lard, tallow, palm oil, or chicken fat are also allowed but often more difficult to obtain good quality. Processed vegetable oils should be avoided at all costs. It is also important to vary your fat sources to give the body adequate types of fatty acids i.e. don’t rely on olive oil alone for your fat sources. It is difficult to consume too much natural fat as the body has regulatory mechanisms that discourage this (feelings of fullness, discomfort, or nausea). You may find that if you are not used to eating fat you will have to limit your intake initially and slowly increase the daily amount allowing your body to adjust. Remember that fat is not stored in the body as fat – excess calories from refined carbohydrates are. JUMPSTART DAY – LIQUID FAST
For best results do the jumpstart day once each week on the day of your choice.
Breakfast – Blended drink made with one dark leafy green and two fruits
(example: kale, pear and peach)
Lunch – Blended drink made with two vegetables and one fruit
(example: carrot, celery, apple)
Dinner – Vegetable, beef, fish, or chicken broth
1 TB of coconut oil dissolved in warm water before each meal. ALL OTHER DAYS
For each meal up to 3 per day - 1 whole grain, fruit, or starchy vegetable, 1 full-fat dairy or protein, unlimited non-starchy vegetables or leafy greens, and at least 1 TB fat
If you find that you only need to eat two meals a day, make sure at least one of these is breakfast! All sweeteners should be limited to no more than 1TB of honey or maple syrup per day. DRINK
Drink plenty of water on both the jumpstart days and all other days. At least three tall glasses. Raw milk, Coconut milk diluted with water and herbal tea are also allowed in addition to water intake. Fruit and Vegetable juices should be limited to only the jumpstart days. EXAMPLES OF FOOD TYPES Whole Grains
(all grains should be cooked whole or freshly ground and not refined) – Quinoa, Brown Rice, Millet, Amaranth, Oats*, Spelt*, Wheat*, Rye*, Barley*, Cornmeal
*Avoid if you are gluten sensitive Fruit
– Fully ripe banana, apple, grapes, pear, peach, melon, berries, etc. Limit dried fruit to 1 Tb. Starchy Vegetables
– Potatoes, Sweet Potatoes, Winter Squash, Corn Non-Starchy Vegetables
– Broccoli, Peppers*, Tomatoes*, Eggplant*, Carrots, Celery, Peas, Green Beans, Cabbage, Lettuce, Summer Squash, etc.
* Avoid if you are sensitive to nightshades Leafy Greens
– Kale, Collards, Romaine, Dandelion Greens, Chard, Endive, Radicchio, etc. Full-Fat Dairy
– Raw milk, Yogurt, Kefir, Cheese, Buttermilk, etc. Avoid soy or other milk substitutes. Homemade nut or seed milk may be used if you are sensitive to dairy. Protein
– Fish, Beef, Chicken, Eggs, Beans, Nuts, Nut-Butters, Lentils, Liver. Avoid soy or other protein substitutes. PORTION SIZES
1 serving of whole grain = 1/4 C. uncooked
1 serving of Fruit = 1 piece of large fruit, 2 small, or 1 C. of berries
1 serving of Starchy Vegetable = 1 C.
1 serving of Protein = 2 oz. meat, 2 eggs, ¼ C. beans, nuts, lentils
1 serving of Full-Fat Dairy = 1 C milk, yogurt or kefir; 1 oz. cheeseSupplements
- OptionalBowel Detox (Nature's Sunshine) - take as directed on bottleSuperdophilus (Natren) - Start with 1/4 tsp work slowly up to 2 tsp/day Bifidonate (Natren) - Start with 1/4 tsp work slowly up to 2 tsp/dayHerbal Trace Minerals (Nature's Sunshine) - take as directed on bottleTry it out and let me know what you think! To Your Health!Kathryn Doran-Fisher, ND, CGP
Alright, now that the rant is out of the way. Let me try and give you some practical ideas on how to cut sugar out of your family's lives.
1. Make your own sweets - This may seem counter-intuitive. If you're trying to get your kids off of sweets why would you bother making them at home. Well, transitioning away from sugar is not an easy process. Your kids will need something to look forward to. When we told our two kids we were going to have to follow a special diet (GAPS diet) for a while they weren't too excited. But my husband got them excited about having a special snack or dessert each day. Our favorite is cookies balls made from just nuts and dried fruit ground together in a food processor. Kids like variety as much as we do so make new treats often and it will be harder for them to miss their old junk food favorites. Some other favorites are banana ice cream (frozen bananas blended into a soft-serve), apple cobbler, and peanut butter balls (both sweetened with a little honey.
2. Pack a lunch or bring a snack - The biggest problem is being out of the house somewhere, getting hungry, and not having any options other than junk food. Plan ahead as much as possible to avoid getting caught with starving children who are likely to throw a tantrum if they can't have something from the snack machine. Along the same lines, make sure the kids are well stocked with healthy treats if they go to school. School is becoming one of the biggest contributors to your child's sugar intake. Just do the best you can here. Until our society makes some drastic changes, this will continue to be an uphill battle.
3. Educate your children - If your child can read, get them to help you read the ingredients on labels. Become familiar with all of the usual terms for sugar and see if they can hunt them down. Then let them help you find another version without the sugar. And make sure you talk to your children about why you are trying to avoid sugar. Even very young children are capable of understanding complex things if you have patience and repeat it often. Kids just want to have fun and in our society sugar=fun. Make a list of other fun things that don't involve sugar and keep that list handy for when you get stuck.
4. Pick 5 things to replace at each shopping trip - Making dietary changes can be overwhelming at first. I suggest just picking five items that you typically purchase at the grocery store and spending the time to find a better brand. If you keep it down to just five things you won't have to spend hours in the grocery store. On your next trip, pick five more things. Eventually you'll get the hang of it and before you know it your whole cupboard is sugar free.
5. Watch out for labels like "sugar-free" - There is not much point in replacing sugar with toxic chemicals like aspartame so never pay attention to what is on the front of the label. Completely ignore the nutrition facts on the back label and read the ingredients instead. If sugar, corn syrup, or something ending in -ose is among the top five ingredients - move on. Look for good sugar alternatives like honey, maple syrup, molasses, dates, stevia, evaporated cane juice, etc. Eventually you may even want to limit these but go easy on yourself at first.
6. Get the appetizer instead of dessert - If you do eat out, spend your money on the savory treats and avoid the dessert menu all together. Or promise the kids you will make them some banana ice cream when you get home. We all end up eating out at some point so just do the best you can and keep most meals at home. Remember, it's what you do the majority of the time that matters.
7. Keep desserts for when they are deserved - My daughter was lamenting one day about how she wished Christmas could be every day. I tried to explain to her that what makes Christmas special is that is only occurs once a year. Sugary treats should be the same way. Save them for birthdays and holidays to make them really special and then don't go overboard. There is no reason to have so much candy lasting a month after Halloween or Easter. It's just not special anymore and will result in tantrums, arguments, and poor nutrition. If you can't find a sugarless alternative to your holiday rituals then let them have their piece of cake and then get rid of the rest. Or better yet, make a smaller cake to begin with so everyone gets a little bit. Then go back to your list of other fun activities to do.
8. Don't make a really big deal out of it - This is one lesson I have learned. If a relative gives your child sugar don't make a big deal out of it in front of your child. Yes, you may have to deal with the rashes, vomiting, bedwetting, tantrums or whatever that will result from your child eating that sugar but you don't want to cause hurt feelings either. Calmly talk to that relative about what happens when your child eats sugar. Make sure your child is well-educated too so that they have the opportunity to refuse the treat. Bring lots of healthy snacks so your child isn't hungry. And again, just do the best you can. Everyone will tell you "It's just one piece." or "You had sugar when you were a kid and it didn't hurt you." Just continue to be patient and calm. Recognize they are offering because sugar=fun in our society. And encourage your relatives to find other fun things to share with your children.
9. Don't eat it yourself - I probably should have put it at the top of this list. It's definitely an important one. You can't expect your children to give up sugar if you are sneaking it constantly. And if your spouse is not on board that can be even harder. Sometimes when a child has a food allergy the doctor will recommend they go for two weeks without that food, then eat lots of the item to see if it is a trigger. This can be a good experiment for an unsympathetic spouse or relative. Especially if you make sure they are the ones who have to watch the kids under the sugar trial period. They won't understand until they have seen it for themselves. Don't keep the sweets in the house. Not even in hiding. Just don't buy them at all. You are the one in charge of the shopping. If you are going to have sugar in the house at all make sure it is in a form that has to be turned into something. Baker's chocolate is not nearly as tempting as chocolate chips or candy bars if you have to mix it with sugar or honey to make it edible!
10. Keep trying - You will have ups and downs. It is the law of the universe that everything will change. You may be doing really good one week and fail miserably the next. Just have patience with yourself, let go of the guilt and move on. Remember that we are fighting an entire social norm here. Avoid those sugar laden grocery store aisles. Keep temptation out of your reach. And just do the best that you can every single day. Good luck.
To Your Health!