Tag: Nutrition

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Supplementation vs. Nutraceuticals: What is the difference and why does it matter.

In the next portion of our blog series I will be listing the only supplements one should really need if following an epigenetic lifestyle. I am actually not a huge proponent of either supplements or nutraceuticals. However, both can be considered necessary depending on the situation.

Due to industrialization and commercialization of our food products, not being outside for the majority of the day anymore due to working inside and the over prescription of antibiotics, it has become much harder to get (and keep) a few of the essential nutrients we need to live to our best quality of life.. Thus, the necessity for supplementation.

Supplementation vs. Nutraceuticals

As soon as we sit down to do a Wellness and Prevention plan, many of my clients start talking about how many “supplements” they are taking. Calcium, Magnesium, Iron, Vitamin C, and Vitamin B’s are usually in the conversation. Put bluntly, this is not technically considered supplementation. This is nutraceutical therapy and there is are big differences between the two, although the nuance is not popularly recognized. I want to highlight these differences before we continue through this wellness series, as our next blogs will be speaking on proper supplementation when necessary.

Disease and Treatment Paradigm

Nutraceutical or nutritional therapy fall within the disease/treatment paradigm. A vitamin, mineral, or nutrient is prescribed to a patient due to have low blood levels of a certain nutrient like iron or calcium. However, many of these nutrients are readily found in the diet, as long as the person is eating what is necessary for the body (i.e. genome centric). These treatments are individualistic, based on the individual’s diagnosis and generally used for a short amount time until levels are back to normal.

Wellness and Prevention Paradigm

As nutraceutical therapy is to the disease/treatment paradigm, supplementation is to the wellness/prevention paradigm (Chestnut, n.d., n.p.).  Hippocrates once said, “Let food thy medicine and medicine be thy food.” That mantra has become harder and harder to live by due to industrialization and commercialization of our food sources along with the abundance of processed and synthetic foods.

True supplementation, as opposed to nutraceutical therapy, focuses on providing the proper amount of an essential nutrient which is not already found in the human diet (n.p.). Any vitamin, mineral, or nutrient that our human genome requires should be found, or at least used to be found, in our environment. Some such vitamins, minerals, or nutrients are much harder to come by as a part of a regularly accessible diet or environment, hence the need for supplementation.

What is an essential nutrient?

An essential nutrient is based on what is required for that species genome to thrive. Every member of that particular species requires the same essential nutrients, not just for a short period of time, but for life (Essential, n.d., n.p.). I use the same example we used in a previous blog post: can you think of any nutrient that one giraffe needs more than another giraffe? Is there any member of a species in the animal kingdom that has different nutritional needs than another member of its own species? Why would it be any different for the human species?

What is essential to our diet?

Essential, in biochemical terms, means that this specific nutrient cannot be produced by the body, therefore it must be ingested or absorbed from the environment, by every member of that species, for life. True supplementation is not individualistic, like nutriceuticals, but rather, is species-specific and species-wide (Chestnut, n.d., n.p.). One species, one diet.

The Big Three

There are only three essential nutrients that may require supplementation when following a genome-centric nutritional plan: omega-3, vitamin D, and probiotics (Essential, n.d., n.p.).

It is rare given our widespread industrialized food production processes, but there are some humans who may ingest plenty of omega-3, vitamin D, and probiotics naturally to avoid some or all supplementation (n.p.). It’s important to look at your diet and supplement based on your needs rather than taking vitamins in a way that is nutraceutical therapy.

Importance of knowing the difference

Knowing the difference is important because so many get wrapped up taking synthetic forms of vitamins and other nutrients, throwing all kinds of money at a situation that could be corrected by eating real food, mostly plants and then properly supplementing to fill the gaps. Everything one needs to be healthy can be found in our environment, so we need to start there and then supplement when necessary.

In the next few weeks we will discuss these occasions when supplementation may be necessary, as well as go into detail on how important these essential nutrients are for disease prevention.

 

Sources

Chestnut, J. L. (n.d.). Species Wide and Species Specific: The Science and Paradigm of Wellness & Prevention Nutrition. Retrieved September 18, 2018, from http://www.innatechoice.com/viewarticle.cfm?id=0D5B2CAB-A1FF-D8C7-F1F6993DA64D1052&return=/articles.cfm&ref=&plid=

Essential Supplementation. (n.d.). Retrieved September 18, 2018, from http://bonfirehealth.com/essential-supplementation-fish-oil-omegas-probiotic-efa/ (image)

 

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The Sweet Dangers of Sugar

The last blog, “Let Food Be Thy Medicine” focused on food that tend to lead to inflammation in the body, with overwhelmingly the worst offender being sugar. There is a lot of confusion on how sugar can affect the human body, which ones are bad and which ones are okay to have in moderation. This blog expands on the history of sugar, the dangers of sugar and how to find the best sources for the occasional (or frequent) splurges.

Epidemic of Sugar Consumption

The single largest amount of calories consumed by the average American comes from sugar – specifically refined and processed sugars. Below is listed the mind blowing trend following sugar intake over the last 300 years in the United States and United Kingdom (Johnson, 2007, n.p.):

  • In 1700, the average person consumed about 4 pounds of sugar per year.
  • In 1800, the average person consumed about 18 pounds of sugar per year.
  • In 1900, individual consumption had risen to 90 pounds of sugar per year.
  • Today, the average American consumes almost 152 pounds of sugar in one year.

I recommend to my clients to limit 15-20 grams of processed, refined sugar daily if not fully eliminate it. When you look at the numbers above, the average American eating 152 pounds is intaking 181 grams of sugar daily!! How did it get to this?

Sugar as a Luxury

Processed sugar as a regular part of a human’s diet is a relatively new phenomena. For a large part of human history, sugar was a luxury reserved only for the wealthy and elite. However, with economic growth and agricultural advances, sugar has become more widely available for the general population. Unfortunately, due to historical and political factors, the consumption of sugar in the United States, and globally, has far surpassed what is healthy for people leading to chronic illness, chronic pain and even cancer.

The Secret History of Sugar

In 1968, the Sugar Research Foundation (SRF), a predecessor to the International Sugar Research Foundation, paid a researcher to lead a study with lab animals.

Initial results showed that diets high in sugar increased the amount of triglycerides, a fat in the blood, in these lab animals. In humans, high triglycerides are known to increase the risk of heart attacks and strokes. This study also showed that increased amounts of sugar in the diet led to higher levels of a specific enzyme linked to bladder cancer in the urin of these lab animals (Aubrey, 2017, n.p.).

Before the researcher could finish, the SRF pulled the plug on the study and never released the potential findings.

The Sugar Research Foundation’s (SRF) and the sugar industry as a whole continued to point the blame for common diseases, such as coronary heart disease, obesity, and others at saturated fat (Domonoske, 2016, n.p.). Americans listened and continue to listen, and with the decrease in consumption of fat, they dutifully continue to buy and consume more sugar in order to replace it.

The Different Types of Sugar

It is easy to become confused by the various sugars and sweeteners, which ones are fine to consume in moderation and which ones are not. Here are a few of the more common sugars (Mercola, 2010, n.p.):

  • Simple sugars, which you will see labeled in food ingredients as dextrose, glucose, or fructose.
  • High fructose corn syrup, which is part fructose, part glucose. This is a riskier type of sugar due its synthetic chemical formation.
  • Sugar alcohols, such as glycerol and sorbitol, are not actually sugars, but are becoming common sweeteners. Your body absorbs them well; however, they can lead to bloating, flatulence, or diarrhea.
  • Splenda (sucralose) is also not a sugar, and has detrimental health effects similar to aspartame and saccharin.
  • Agave syrup, often labeled as being “natural” is actually incredibly processed and contains 80% fructose. There is next to nothing natural about it.
  • Stevia is completely safe in its natural form, but the processing of this sugar can create issues in the human body.
  • Honey is the best option when it comes to sweeteners, especially local honey.

Diseases linked to sugar

Excess amounts of sugar creates an inflammatory response in the body leading to a whole host of chronic illness. Many diseases can be linked to an increased consumption of sugar, such as obesity, cardiovascular disease, ADHD, infertility, and a study also linked sugar to bladder cancer and other types of cancer (Aubry, 2017, n.p.). In fact, sugar impacts every system of the body. 

Sugar and Fibromyalgia

A more common issue that I am starting to see more consistently in my office is fibromyalgia. I have observed those clients who decide to remove processed foods, particularly sugar, are able to manage their pain much better. There is more peer reviewed research needed to draw clearer links between diet and fibromyalgia, but clinically there is evidence that eating less sugar and less processed foods can yield decreased chronic pain and fatigue associated with fibromyalgia.

Sugar Addiction

Eric Stice, Ph.D., a neuroscientist at the Oregon Research Institute, concluded that sugar activates the same regions of the brain that are activated when someone is addicted to substances like cocaine. He also found that those who are heavy users of sugar can develop a tolerance creating a need for more and more sugar to feel the same effect. Tolerance is a symptom of substance dependence. Nora Volkow, M.D., a psychiatrist at the National Institute on Drug Abuse, has done research similar to Dr. Stice by using brain imaging techniques to show the similarities between the brains of people who are obese and people who are addicted to drugs and alcohol (Conason, 2012, n.p.).

What to do

If you’re feeling overwhelmed after reading this, do not fear! There is hope! Here are several steps to help guide you in the right direction. If you are able to follow all of these suggestions, that is obviously ideal. Even following one of these suggestions can be effective in changing your body for the better.

  • Remember: Fat does NOT make you fat! Period. Sugar does!
  • If addicted to sugar, focus on eating more healthy fats and proteins to help curb the cravings. Fats and proteins help to fill up the stomach and keep it feeling full longer.
  • Diet sodas, although preferred over regular soda for those with diabetes, still are NOT good for you and should be avoided altogether. Even though your body does not metabolize these sugars like typical sugar, the sugars in diet sodas have been linked to dementia, neurotoxicity, and stroke.
  • Be aware of labeling and ingredients. Look to see how much sugar is in each serving and pay attention to serving size. Know what you are putting into your body!
  • Strive to limit processed/refined sugars to 15-20g daily, if not fully eliminate them altogether.
  • Naturally occurring sugars found in whole fruit and honey are fine to eat in moderation.
  • Drink plenty of water, which helps break down the sugar for an easier metabolic process. I encourage my clients to drink half their body weight in ounces every day.
  • Eat lots of fiber, especially while eating sugar, to help decrease rate of insulin release, decreasing the risk for type II diabetes.
  • When eating any kind of sugar, stick to high quality, organic sources. The less processed the better. This means more fruits and vegetables rather than man-made products.

Resources

Aubrey, A. (2017, November 21). What The Industry Knew About Sugar’s Health Effects, But Didn’t Tell Us. Retrieved January 25, 2019, from https://www.npr.org/sections/thesalt/2017/11/21/565766988/what-the-industry-knew-about-sugars-health-effects-but-didnt-tell-us

Conason, A. (2012, April 4). Sugar Addiction. Retrieved January 30, 2019, from https://www.psychologytoday.com/us/blog/eating-mindfully/201204/sugar-addiction

Domonoske, C. (2016, September 13). 50 Years Ago, Sugar Industry Quietly Paid Scientists To Point Blame At Fat. Retrieved January 25, 2019, from https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat

Johnson, R., & Segal, M. (2007, October 01). Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. Retrieved January 30, 2019, from https://academic.oup.com/ajcn/article/86/4/899/4649308

Leslie, I. (2016, April 07). The sugar conspiracy | Ian Leslie. Retrieved January 25, 2019, from https://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin

Mercola, J., Dr. (2010, April 20). The 76 Dangers of Sugar to Your Health. Retrieved January 28, 2019, from https://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx.

New Hampshire Department of Health and Human Services. How Much Sugar Do You Eat? from https://www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf

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Let Food Be Thy Medicine

The last blog, “One Species. One Diet.” focused on the necessity of certain foods and the optimal diet for the human species. This blog expands on that concept by revealing the a few of the top inflammatory foods that contribute to chronic disease.

Root of disease

The root of the vast majority of disease is inflammation. Thus, we need to find ways to decrease the amount of inflammation in the body in order to decrease risk of inflammation, which we have learned leads to chronic disease and illness. One of the most effective ways to reduce inflammation is by adjusting the foods that we eat. Although foods with wheat, soy and dairy may have some beneficial nutrients in them, most properties of these foods tend to increase the amount of inflammation in the body.

Gluten Free

Gluten has been a buzzword for several years now, bringing trend diets and the predictable backlash into the cultural mainstream. Some people have gone so far as to try the diet for some time only to find, after completing the blood test, that no such allergy exists. Being intolerant to gluten is a pure yes/no diagnosis, however being sensitive to gluten is not. Gluten sensitivity is a spectrum, ranging from no issues to Celiac.

Gluten Sensitivities

Research estimates that 18 million Americans have a gluten sensitivity. That is six times the amount of Americans who have celiac disease (Peña 2014).  Individuals with non-celiac gluten sensitivity have a prevalence of extraintestinal or non-gastrointestinal symptoms, such as headache, “foggy mind,” joint pain, and numbness in the legs, arms or fingers. Symptoms typically appear hours or days after gluten has been ingested (Peña, 2014, n.p.).

Dairy

Dairy is also not necessary in the human diet. Nearly 65 percent of the human population has a reduced ability to digest lactose after infancy (Lactose intolerance, 2018, n.p.). No other mammal on earth consumes breast milk past infancy and humans are the only animal in nature to drink another animal’s milk. Unless you are of Scandinavian background, specifically Swedish, you more than likely have some sensitivity to dairy.

Inflammatory Reactions to Dairy

Clinically, I have seen how dairy seems to affect most the linings of the body: skin, lungs, sinuses, and gastrointestinal. When people, including myself, remove dairy from their diet they notice an improvement, if not full resolution, of their seasonal allergies, skin rashes, irritable bowel syndrome, acne, constipation, asthma, and acid reflux (in adults and infants).

Dairy and Prostate Cancer

Evidence from international, case-control, and cohort studies suggests that men who avoid dairy products are at lower risk for prostate cancer incidence and mortality, compared to others (Ayyadurai, 2018, n.p.).

Dairy Substitutes

So, what dairy substitute calcium sources are most healthful? A moderate amount from a variety of plant sources seems to be best. There’s plenty of easily absorbable calcium in dark leafy greens, such as bok choy, kale, mustard greens, collard greens, and turnip greens, as well as broccoli, dried beans, figs, almonds, calcium-fortified juices, and almond milk. Plus, these foods contain other cancer-fighting nutrients that just aren’t present in dairy products.

Soy

Soy can also be a source of inflammation in the body, mostly due to the amount of compound modification during processing. Soy, in its natural form, is a phytoestrogen – estrogen coming from a plant source. Some research suggests that soy may be beneficial in health, while others suggest that the hormonal properties of soy may interfere with the endocrine system leading to complications.

GMO Soy

My single biggest concern with soy is the prevalence of genetic modification. A brand new study published a in the peer-reviewed journal Agricultural Sciences revealed that genetically engineered soy (the GMO) increases levels of formaldehyde, a known carcinogen, and decreases glutathione, an important anti-oxidant necessary for cellular detoxification (Ayyadurai, 2018, n.p.). If you do choose soy for your diet, understand your source and how your soy was processed.

Refined Sugars

Out of all the foods to avoid on this list would be refined sugars. These are the worst of the inflammatory foods. They have been linked to not only obesity and Type II Diabetes, but also non-alcoholic fatty liver disease, high cholesterol, heart disease and even cancer. In 2017, a new study showed that drinking diet soda daily increases your risk for stroke and dementia (Pase, 2018, n.p.). High intake of refined sugars leads to disruption of insulin, a key growth hormone, that can lead to diabetes and cancer. There is a direct correlation between the rapid expansion of refined sugars in the American diet and the rate of obesity, heart disease and certain cancers.

Sugars and Arthritis

From my clinical experience, when clients remove processed sugars from their diet, their arthritic pain lessens and in many people the pain goes away. They also have more energy, sleep better, and improved mood when they remove processed sugars. In fact, the topic of refined sugars is such an important one that there will be an added blog post next week looking more in depth at how refined sugars became such a problem and how they drastically lead to the most destructive health issues in our country.

We are what we eat

One of my favorite quotes is by Heather Morgan, MS, NLC “Every time you eat or drink, you are either feeding disease or fighting it.” We are what we eat, literally. Input equals output. If we put necessary foods in our bodies, we function optimally. If we put unnecessary food in, especially the ones we spoke of tonight, then we increase our risk of inefficient output.

If we let food by our medicine and medicine our food, then we have the potential to live a higher quality life free from the dependencies of medications, ER visits, doctors appointments, expensive imaging. Which means more money in our pockets and more time doing the things we love with the people we love. 

What to do

When your diet is centered around basic foods like veggies, fruits, quality sources of protein and natural fats, there’s no need to count calories (or “points”). These foods will nourish you and naturally make you feel satisfied making you less likely to overeat. More importantly, you become healthier as your body begins to learn how to run on this better source of fuel for energy rather than relying so heavily of sugar.

If you do choose to eat the kinds of foods mentioned in this post in your diet, be aware of their source and their processing. The less processing these foods have been through the more nutrients there will be. However, keep in mind that these foods can to lead to increased inflammation in most people because they are not necessary nutrients for humans. When choosing your sources of any food, whether necessary or unnecessary, local and organic is best.

Sources

Ayyadurai, V.A.S., & Deonikar, P. (2015). Do GMOs Accumulate Formaldehyde and Disrupt Molecular Systems Equilibria? Systems Biology May Provide Answers. Agricultural Sciences. http://integrativesystems.org/systems-biology-of-gmos/.

De Punder, K., & Pruimboom, L. (2013). The Dietary Intake of Wheat and other Cereal Grains and Their Role in Inflammation. Nutrients. 771-787. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/.

He L, Han M, Qiao S, He P, Li D, Li N1, Ma X. (2015). Curr Protein Pept Sci. 613-621. https://www.ncbi.nlm.nih.gov/pubmed/26122781

Heine RG. (2015). Gastrointestinal food allergies. Chem Immunol Allergy. 171-180. https://www.ncbi.nlm.nih.gov/pubmed/26022877.

N.A. (2018). Lactose intolerance. Genetics Home Reference. N.p. https://ghr.nlm.nih.gov/condition/lactose-intolerance.

N.A. (2018). Prostate Cancer. Physicians Committee for Responsible Medicine. N.p. https://www.pcrm.org/health-topics/prostate-cancer.

N.A. (2009). The Milk Myth: What Your Body Really Needs. Mercola. N.p. https://articles.mercola.com/sites/articles/archive/2009/07/18/the-milk-myth-what-your-body-really-needs.aspx

Pase, M.P., et al. (2017). Sugar- and Artificially Sweetened Beverages and the Risks of Incident Stroke and Dementia. Stroke, 1139-1146. https://www.ahajournals.org/doi/abs/10.1161/strokeaha.116.016027.

Peña, A. S., & Rodrigo, L. (2014). Celiac Disease and Non-Celiac Gluten Sensitivity. Celiac Disease and Non-Celiac Gluten Sensitivity, 25-44. doi:10.3926/oms.236.

Pikul, C.  (2017). What, Is Milk Suddenly Bad for You?! Huffington Post, n.p. https://www.huffingtonpost.com/2014/05/19/is-milk-bad-for-you_n_5311851.html.

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The Problem With Counting Calories

In American culture, we have become so focused on counting calories that we don’t pay any attention to what we are actually putting into our bodies. We’re all guilty of it. We see those yummy packaged cake rolls that say “50% fewer Calories” or that cereal bar with the “light” frosting, or only “100 calories”. This seems too good to be true! I can eat my favorite guilty pleasure foods without increasing my calorie count?! Why not!?

Sadly, it’s far too good to be true. Where you gain in one area, you sacrifice in another, and with these types of “calorie-saving” foods, you sacrifice REAL nutrition.

Humans didn’t even start counting calories until we started processing our foods. There was no need. Even 40 to 50 years ago we were still eating REAL food, not synthetic, processed “food”. For those of you who like numbers and charts, below is a link from businessinsider.com showing 11 charts comparing the consumption of food over the past 50+ years. My favorite chart is the last one – #11. It links the start of the obesity epidemic to the publishing of low-fat dietary guidelines. We ate food that was digestible by our bodies and obesity was not an issue. As soon as we started processing and adding refined sugars to our food, the rate of obesity, heart disease and certain cancers increased. Our bodies are not meant to eat these processed, boxed, fake foods! According to Joe Rigonlas:

“The correlation between obesity and disease with the consumption of things like refined sugar, grains and processed vegetable oils is crystal clear. Simply put, we have evolved to eat foods that are as close to their natural state as possible. When your diet is centered around basic foods like veggies, fruits, quality sources of protein and natural fats, there’s no need to count calories (or “points”). These foods will nourish you and naturally make you feel satisfied making you less likely to over-eat. More importantly you become healthier as your body begins to learn how to run on this better source of fuel for energy rather than relying so heavily of sugar.”

Counting calories will work to an extent, but if you want to drop the size of your waist, and build a sustainable, healthy lifestyle, you must first drop the processed foods. I tell all my clients to get rid of the scales and stay away from “diets”. You aren’t likely to succeed with them and even if you do, you’ll likely struggle to maintain that combination of weight and lifestyle. If you are serious about getting healthy, start by eating REAL food. Below is a diagram called the “Real Food Pyramid” that shows what your daily food consumption SHOULD be. Your body will pay it forward by trimming inches from your waist, giving you more energy, and putting you in a better mood!

Paleo-Food-Pyramid (1)

I tell my clients to give yourself a 30 day trial when making a significant lifestyle change. That’s how long it takes to “retrain the brain” and build new habits. Be patient with yourself and know it’s okay if you falter at first – but stick with it and you’ll see the results you desire.

So stop. Stop counting those calories. Throw out the weight scale and start eating REAL food.

http://commack.patch.com/groups/joe-rignolas-blog/p/bp–dont-count-your-calories-make-your-calories-count-4a6201f4

http://www.businessinsider.com/whats-wrong-with-the-modern-diet-charts-2014-2

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Fat Myths

Everything you think you know about fats is probably wrong… so forget what you thought you knew! For so long we’ve been told that fats are bad, that they cause heart disease, and that they make us fat. In reality, most fats are good for you, decrease your risk of heart disease and will help trim the waist!

fats-3As most of us correctly know, some fats are better than others. What a lot of us don’t know is that many of the “fatty” foods that we have been told NOT to eat are actually nutritious and essential to bodily health. Fats are vital in the making of vitamins A, D, E, and K, all of which are necessary for maintaining healthy skin, promoting proper eyesight, brain development in babies and children. In fact,  our brains are 65% fat! When it comes to losing weight, fats help us reach satiety, meaning you actually feel full when you’ve had your fill. They can also help curb those overpowering cravings!

A trick that really helped me to stop the sugar cravings was to eat a handful of tree nuts, such as almonds, cashews, macadamia, and pistachios. They are a filling snack and after eating them, I didn’t crave the sugar anymore!

Not shown on the “Fat Facts:” chart above are the dreaded trans fats. If listed, they would be labeled “bad for you”. These are the fast, deep fried, guilty pleasure foods that should be avoided, such as potato chips, donuts, french fries, just to name a few. These are the fats that lead to heart disease and obesity.

6a00e39823747b88330148c6c3c180970cSaturated fats seem to get a bad rap when it comes to nutrition, but there are actually some saturated fats that are fine to eat in moderation. When it comes to saturated fats, you must look at the source (see “Which to Eat” diagram to the right).  Just like in humans, animals store toxins in their fats. Thus, animals raised commercially, those given steroids and antibiotics, will store these toxins in their fats, making them less healthy than the animal fats of grass-fed, organically raised animals. If the meat you eat is grass-fed and/or organic, there is not much to be concerned about when eating the animal fat.

To sum this up, do not fear fats! They are an essential part of a healthy diet as humans and necessary for good health. Always know the source and try to keep your fats of choice clean, unprocessed and free of steroids or antibiotics. Following these guidelines should help you choose wisely when it comes to fats. Good luck and remember, DON’T FEAR THE FATS!

Next week, I will be expanding on this fat topic and talking about how to make your calories count when it comes to healthy eating! Below are links to give you more information on good and bad fats.

Sources:

http://www.webmd.com/food-recipes/features/good-fats-bad-fats

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

Graphic 1: http://colorsnspirits.com/wp-content/uploads/2013/04/fats-3.jpg

Graphic 2: http://www.windycitycrossfit.com/.a/6a00e39823747b88330148c6c3c180970c-pi  via http://www.balancedbites.com

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The Paleo Challenge

I frequently see clients who ask,  “What can I do to help myself lose weight?”

My response, “Go paleo.”

Or they may ask, “What can I do to help with my digestive system?”

Go paleo.

Help with food allergies?

Go paleo.

Help improve my mood and have more energy?

Go paleo.

The paleolithic diet, abbreviated paleo diet, is a modern nutritional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era before the development of agriculture and grain-based diets.

Put most simply, the idea is to eat what our ancestors ate thousands of years ago.

Meaning…

NO: grains, legumes, dairy, refined salt OR sugar, and processed oils.

YES: fish, grass-fed pasture raised meats, eggs, veggies, fruit, fungi, roots, and nuts

Before I decided to take the paleo challenge, I was working out and I thought I was eating healthy – a bowl of cereal for breakfast with 2% milk, a turkey sandwich loaded with veggies for lunch, and a light pasta dish for dinner (notice all the grains), yet I felt stuck at the weight and size of clothes I was at. Then I took the challenge. And wow what a change! After just a few weeks I had lost a size, had more muscle definition and had more energy. I also noticed I wasn’t as bloated, my digestion regulated and I was more focused at school and with clients.

I am very weary of calling this a diet – to me diets are fads that run their course and eventually fall out of favor. Rather, going paleo is a lifestyle change. One must be mentally prepared to change their lifestyle in order for this way of eating to be successful.

To learn more about going paleo and the pros and cons of going paleo, check out these websites. Also, included is a website to one of my good friends in Kansas City who is a personal paleo chef who can help keep variety in your meals! Enjoy!

Pros and Cons of Paleo
Caleb Summers – Personal Paleo Chef
Delicious Paleo Recipes:

Boneless Pork Short Rib Breakfast Tacos

Sweet Sexy Wings

Coffee Marinated Steak Fajitas

Cinnamon Caramel Brownie Fruit Dip