• Ketogenic diet/ LCHF diet/ Paleo Diet/ Sugar Detox

    My positive results from Paleo and LCHF approach

    Paleo and LCHF approach

    I would like to share with you my continuing journey with improving my health with nutrition and my personal results with Paleo and LCHF approach.

    Three years ago I was suffering from a few years of high stress. I was overweight and still gaining, tired, with a myriad of symptoms including poor sleep, IBS, dry skin and eyes, hearing problems, post nasal drip, sinus problems,and joint pains, which at times were severe and debilitating.

    I started on the Paleo Approach program by first doing a full elimination diet. Sarah Ballantine PhD of www.ThePaleoMom.com. I discovered I was intolerant of gluten, dairy and soy so totally eliminated them and started to reintroduce other foods gradually while watching for return of symptoms. I then progressed to what I call a modified Paleo diet where I ate some gluten free pasta and wraps, rice, potatoes and either almond or coconut milk.

    With each week I felt better and had more energy. I started doing more exercise including walking, rebounding and a Yoga sequence called ‘The Five Tibetan Rites’.

    I suffered occasional setbacks but with attention to healing my gut with Probiotics and L-Glutamine the inflammation soon subsided.

    Having reached a reasonable level of health I started looking for ways I could protect myself from chronic illnesses like Diabetes, heart disease, Dementia and cancer – these being the main worries as we age.

    I read more and more about eating low carbs and high natural fats, LCHF, followed the research www.DietDoctor.com and everything seemed to make sense. The idea being to keep blood sugar lower and level by eating quality proteins and natural fats like Avocado, olive oil, grass fed butter (which I couldn’t have), coconut oil, oily fish and fatty cuts of meat.

    It was quite easy to adapt from Paleo Approach to LCHF and within a very short time I noticed that my blood sugar was more stable, I could go without food for longer periods without turning into Golem and I was sleeping much better.

    I really felt the benefits so I wanted to see if medical tests would reflect the improvements. Unfortunately I didn’t have any baseline testing from the past to compare but I think you will agree that they stand alone.

    I am 66 yrs old. Metabolic age 55

    Weight is 67 kg  and stable

    BMI 24

    Blood pressure 123/64

    Liver Function Good

    Fasting  blood sugar 5.0

    Triglycerides 0.7

    Cholesterol LDL/HDL ratio 2.04

    Bone mass 2.2 kg Muscle mass 40.9

    As part of eating LCHF I have been having Bulletproof XCT oil in my coffee, I bake using coconut oil and cook with it. I use coconut milk and cream a lot as I love Thai cooking. I also use olive oil each day, eat garlic, onions, plenty of salad and green vegetables, sweet potato, berries, small bananas and only occasionally other fruit like mangoes or pineapple. I buy free range and grass fed meat as much as possible and have nuts, eggs and fish 2-3 times a week.

    My indulgences are red wine and Prosecco but I don’t drink every day. I have dark chocolate and use coco powder to make desserts or Brownies and sometimes sweeten food with a little maple syrup – keeping sugar to an absolute minimum.

    I am certainly not strict with eating LCHF as I do not measure my carb intake, only relying on 1-2 small portions a day, always with protein.

    Sometimes we eat out and the meal is not low carb at all – like gluten and dairy free pizza, Red Wine and Lemon Sorbet but then I am just more aware of how many carbs I eat the next day. Sometimes I skip breakfast and just have black coffee with XCT oil and that keeps me going all morning which is something I never thought I could do. In the past, after a breakfast of toast and marmalade I would be starving by 10:30am!

    Many of you will react with horror at ‘giving up’ many of the things you think of as staples at the moment but I can assure you that the health benefits are enormous and instead of feeling deprived I actually feel indulgent, eating so many of those high fat foods that we have denied ourselves for so long. Throughout my adult life the guidelines have been to eat low-fat to prevent cardiovascular disease and throughout that time heart disease and obesity have been epidemic – time to stop. No low-fat, no artificial fats or oils, low sugar, no calorie counting and no to try to ‘burn it off ‘ at the gym!

  • Autoimmune diseases/ Exclusion diet/ Food intolerance/ Glutamine/ Health/ Immune System/ Immune system - healing/ Inflammation/ Ketogenic diet/ Leaky Gut/ Mineral Depletion/ Non Celiac Gluten Sensitivity/ Nutrition and Cancer/ Nutritional Medicine/ Paleo Diet/ Probiotics/ Sizzling Minerals/ Sugar Detox/ Wheat and Dairy Intolerance

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    There are so many ‘diets’ out there, so many weight loss supplements and we go through life trying them all. Often starting in our teens or early 20’s we follow the fads, low carb, high protein, low fat – we might try pills to curb our appetite,  block fat absorption, make us poop more but none of this has a lasting effect. I have never been really overweight, probably 14-20 lbs at certain times in my life and I have tried –

    The Mars Bar diet –

    The low fat yogurt and  black coffee diet

    The Cabbage Diet,

    The F Plan Diet – OMG! that was the start to many of my problems!

    The South Beach Diet……..

    It is possible to initially lose weight doing all of these but it is not sustainable and ultimately not healthy. As a Nutritionist I now know how damaging some of these dietary changes are with many of them slowing your metabolism and depriving your body of vital nutrients. The decades long Low Fat eating advice – even for those not over-weight, has been the most damaging and has resulted in an epidemic of chronic disease, insulin resistance and obesity. The move to convenience foods and fast food results in us eating highly processed foods that are actually nutrient deficient and if we are nutritionally deficient we get food cravings, hormone imbalance and lowered immunity. Many of these highly processed foods cause inflammation in the body. This might become evident by pains in joints, eczema, heartburn, IBS, fatigue, high Blood pressure, weight gain, Diabetes.

    Modern Lifestyle also adds to the problem with more stress, exposure to many toxins, drinking more alcohol, more snacking, less quality rest and sleep. Our immune systems suffer and we end up taking more antibiotics and all of these things can damage our digestive tract and cause even more long-term problems.

    If you have a chronic health problem and inflammation then by healing your gut and improving your immune system you will reduce inflammation, improve your digestion, gain energy and vitality and reverse chronic damage.

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  • Exclusion diet/ Food intolerance/ Health/ Healthy Food/ Non Celiac Gluten Sensitivity/ Paleo Diet/ Wheat and Dairy Intolerance

    Healthy Eating Out – Food Choices

    Healthy Eating Out

    If you have food intolerance’s or you are trying to eat for good health then Eating Out can be a bit of a nightmare. Healthy Eating Out is becoming slightly easier and nutritional knowledge improving but we need it to get a lot better. One thing we could all do to improve the situation is when we have had a great experience eating out – take time to thank the chefs and the staff and maybe a comment on Social media to spread the word. Having been Gluten and Dairy free for sometime we really appreciate it when we have healthy choices.

    I had this amazing Smoked Mackerel and Rainbow Salad with a Honey Mustard dressing in a Pub on Sunday. The Pub was The Brushmakers Arms in Upham, Hampshire, UK. I was hungry and so had a side order of chips but they weren’t necessary because the salad was so filling. So a massive ‘Thank you’ to them 🙂

    Increasingly more Restaurants and Bars are catering for Gluten free but it would be so helpful if a system of symbols could be put alongside each dish on the menu. If marked Gluten Free, Dairy Free, Soy Free – it would save time in a busy establishment and save the customer embarrassment.  Gluten and Dairy free Gravy would be a wonderful addition to a Sunday Roast. We have found the occasional place where a gravy made from the meat juices and a splash of wine has ended up being far superior to the ‘normal gravy’!

    A holiday in Edinburgh was a great success when we discovered that Gluten free awareness was nearly everywhere and we even had a Pizza and Pasta restaurant opposite our hotel that did both gluten free Pizza and Pasta plus Gluten free Beer!

    Some Restaurants fail miserably and obviously have no comprehension about the necessity of choice or the prevalence of food intolerance. This is not dependant on the type of venue or price. I have had great food in a humble but health aware cafe and no choice at all in an expensive Restaurant. Many times we have had no option but Ham, egg and chips or been forced to ask for a burger without the bun only to find it is served minus the onion and salad as well! Other Restaurants have cheese or cream added to literally every dish!

    Why would you choose to eat out when given these options?

    So I am pleading to chefs everywhere, please be aware of the reality of food intolerance and healthy options (for both adults and children). Eating out should be a celebration of food and a socially engaging experience not an isolating one.

  • Hypothyroidism/ Immune system - healing/ Inflammation/ Leaky Gut/ Nutritional Medicine/ Paleo Diet/ Wheat and Dairy Intolerance

    Paleo Diet Help

    Paleo Diet Help

    Thinking about trying to eat more healthily or changing your diet due to health problems? Then you will find some Paleo Diet help here – focusing on switching foods rather than just eliminating foods.

    A Paleo type diet, The Caveman Diet or Clean eating where you concentrate on natural, unprocessed  foods has been proven to help thousands of people with conditions like these – Joint pain, Rheumatoid Arthritis, Fibromyalgia, fatigue, Eczema, Psoriasis, Thyroid imbalance, Diabetes, Sinusitis, Constipation, Diarrhoea, Inflammatory Bowel Disease, Anxiety, Depression, ADHD and multiple food intolerance. All of these conditions have been linked to inflammation in the gut and production of a substance called Zonulin, leading to a condition called Leaky Gut, systemic inflammation and Autoimmune Disease. You may not even notice any gut symptoms but removing inflammatory foods and chemical sensitivities can substantially improve your health and prevent the development of Autoimmune disease which is epidemic. This type of dietary change is being used with great success by Functional Medicine Practitioners and Nutritionists and with the addition of supplements, like  L-Glutamine and good Probiotics, it is possible to reverse the condition.

    I will not go into the Paleo diet or the problems with Gluten in detail here as I have covered this in previous Posts and I just want to simplify the idea of switching to more natural foods that will help your digestive system recover and reduce inflammation in your body. Read More