Dietary Guidelines for Repairing Health

How to Reverse/Heal: Obesity, Aches & Pains, Insulin Resistance – Autoimmune Diseases – Diabetes – IBS – UC – Crohn’s Disease – SIBO – Fibromyalgia, Adrenal Fatigue, Improve/Repair Skin Health, Lessen Anxiety & Depression, Increase Energy, Improve Heart Health & Promote Hormonal Balance

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Oh my God…. What & how am I supposed to eat? Keto, Paleo, Vegan, Plant based, Intermittent fasting, Mediterranean, Whole 30, Atkins, Pritkin, Nutrisystem, Ideal Protein, Optavia…? I’m overwhelmed, confused and just end up eating junk foods! HELP!!!!!

As a holistic practitioner, I hear this DAILY from clients. Here’s the deal… in most of the above I see clients trying to follow a certain plan but continue to buy packaged foods.

The FIRST thing everyone needs to do is CALM THE FRICK DOWN!

The SECOND thing everyone needs to do is EAT REAL FOOD not packaged and heavily processed foods.

The THIRD thing everyone needs to do is increase protein and veggies. Use nuts and fruits mainly as condiments not snacks. Snack on protein!

The FOURTH thing everyone needs to do is eat for what is happening in your body now?

By that I mean… are you dealing with a major illness (cancer or autoimmune issue) in your body? Are you in perimenopause or menopause? Do you have PCOS ? Are you INSULIN RESISTANT at this time?

Once that is sorted out THEN we can assist you in finding what works for you… and you might rotate between these two guidelines… both will be incorporating ONLY REAL FOOD.

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We have 2 main holistic options for eating (way of life) to repair health and attain longevity. Both plans are based on eating REAL FOOD – removing ALL PROCESSED FOODS

Eat as organic and clean as you can afford. Nothing that is processed at all (no added sugars, chemicals and preservatives). ZERO Dairy (and ZERO eggs if you’re dealing with an autoimmune issue). Add in organic fish, beef, pork, chicken, etc. Remove any foods you are allergic or sensitive to. Avoid flour based, grain, and heavily processed foods (crackers, bread, etc.). AVOID ALL ALCOHOL.

Ideally 1/4-1/2  of your plate should be vegetables and 1/2 of your plate should be meat/fish/etc. use fruit (mainly berries) with a few nuts and seeds as condiments. The goal is minimally 20-30+ gm of protein each meal (strive for 1gm of protein per pound of ideal body weight minimally and can ideally do more). The higher protein the better.

CAUTION: If you cheat on this plan and eat processed foods and grains, you may notice bloating, imbalanced hormones, increase of autoimmune issues & weight gain and no reversal of insulin resistance

When to choose this option: Anyone with Adrenal fatigue (lowered cortisol levels), menopausal, Fertility issues, yeast overgrowth, insulin resistance / Diabetes or autoimmune issues will do best with this protocol

(photo not to scale)

NOTE ON BEANS/LEGUMES: Legumes are not allowed on the AUTOIMMUNE/HORMONE DIET because of their high content of lectins and phytic acid. This causes extreme inflammation in some people. Lectins can bind with almost any tissue in our bodies and wreak havoc. Grains contain lectins which can damage the gut lining, which increases inflammation and is a newly discovered feature of not only autoimmune disease but also insulin resistance and liver pathology. Lectins are “gluten’s sidekick” and “lectin overload” can aggravate a number of health problems, including inflammation in the gut.

Depending on your gut, your health issues, your cardiovascular state of health, and your hormones we will educate you and help you find which is the ideal option for you to follow. You may find limiting or avoiding nightshades helpful for gut mobility and reduction of inflammation.

Eating REAL FOOD and avoiding grains is a more “paleo-ish” way of eating… Its focus is on vegetables, organic meats, fish, limited eggs (or none), zero grains, good healthy fats and plenty of water and removing any and all dairy & processed foods.

In some cases we will suggest eating ONLY plants with no animal whatsoever. It really depends on your personal issues. But in either case always EAT REAL FOOD & AVOID PROCESSED PACKAGED FOODS AND DAIRY.

LIFESTYLE PROTOCOL:

Break your fast in the morning with a minimum of 30gm protein.

Ensure you are getting 80+ ounces of water daily /w electrolytes

Heavy Weight bearing exercises at least 30 minutes min. 4X weekly

Sleep 6-8 hours

Getting sunlight 1st thing in the AM for 20 minutes

Reduce or remove exposure to any negative or drama filled friends/family/co-workers

 Fix a Liver Support smoothie every day that includes the following: 

1/4c blueberries frozen,

1/2c spinach raw,

1/4 cup beets (natural or organic canned beets)

1/2 celery rib,

1/2 carrot chopped,

1/4c peeled cucumber

BLEND with ice water. Add in plant protein or bone broth protein powders (avoid whey proteins) of at least 25+gm. Perfect for Breakfast or afternoon snack.

Depending on your gut, your health issues, your cardiovascular state of health, and your hormones we will educate you and help you find which is the ideal option for you to follow. You may find limiting or avoiding nightshades helpful for gut mobility and reduction of inflammation.

We are a society miseducated by the miseducated. Just eat REAL foods, mostly plants & lean proteins.

SYPTOMS OF LOW PROTEIN:

  • Edema (Swelling) One of the main signs of kwashiorkor is swelling on both sides of the body
  • Skin and Hair Changes (Brittle nails and hair)
  • Getting Sick More Often
  • Muscle Loss and Weakness
  • Decreased Bone Development and Density.
  • Stunted Growth
  • Weight Loss or Gain
  • Anemia
  • Mood changes, or trouble thinking straight
  • Stress fractures
  • Cravings (sugars or salt)

We are a society miseducated by the miseducated. Just eat REAL foods, mostly plants & lean proteins.

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 Resources for Recipes and Meal Plans:                        

https://robbwolf.com/what-is-the-paleo-diet/meal-plans-shopping-guides/

https://thepaleodiet.com/recipes/

https://drgabriellelyon.com/30gs-recipes/

https://www.healthline.com/nutrition/aip-diet-autoimmune-protocol-diet

https://healmedelicious.com/15-easy-aip-dinner-recipes/

BOOKS:

WHAT’S HEALTH by Marie Pace, DNM   

NOTE ON AUTOIMMUNITY: Who invented the AIP (autoimmune protocol) diet? The earliest threads of AIP began to take form in 2011 when some early-adopters (us!) were introduced to the idea of eating an autoimmune-specific elimination diet through the work of Robb Wolf, Chris Kresser, Loren Cordain, and Datis Kharrazian.
The autoimmune protocol diet has been attributed to Loren Cordain, PhD, a scientist who discovered that certain foods can sometimes trigger inflammation in people with autoimmune disease. Author Robb Wolf outlined the autoimmune protocol in his book, The Paleo Solution, introducing it as an elimination diet.

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OPTION 2 (Whole Food Plant Based):

Eat REAL FOOD! Eat a fully Whole Food Plant Based diet that consists of ONLY whole plant foods that haven’t been overly processed or refined with ZERO added oils and ZERO animal (fish, dairy, eggs, chicken, beef, pork, turkey, etc.). Remove any foods you are allergic or sensitive to. Limit or avoid flour based processed foods (crackers, bread, etc.) AVOID ALL ALCOHOL.

1/2 of your plate should be vegetables and 1/4 of your plate should be plant based proteins like beans and legumes and 1/4 of your plate with healthy starches or grains as tolerated by your gut health, or fruit, with a little nuts and seeds. The goal is minimally 20+ gm of protein each meal (you should be eating 0.8-1gm of protein per pound of body weight). 

CAUTION: if you cheat on this plan and eat high fats foods (oils, high amounts nuts, seeds, nut butters, vegan processed foods, vegan cheese and butter) and/or flour products (crackers, breads, etc.) you may notice bloating and weight gain

When to choose this option: Anyone with Diabetes (or pre-diabetic), severe insulin resistance, cancer, or who is obese (Body mass index over 30) or who wishes to lose weight will do best with this protocol

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LIFESTYLE PROTOCOL:

Break your fast in the morning with a minimum of 30gm protein.

Ensure you are getting 80+ ounces of water daily /w electrolytes

Heavy Weight bearing exercises at least 30 minutes min. 4X weekly

Sleep 6-8 hours

Getting sunlight 1st thing in the AM for 20 minutes

Reduce or remove exposure to any negative or drama filled friends/family/co-workers

Fix a Liver Support smoothie every day that includes the following: 

1/4c blueberries frozen,

1/2c spinach raw,

1/4 cup beets (natural or organic canned beets)

1/2 celery rib,

1/2 carrot chopped,

1/2 lemon (juice and pulp),

1/4c peeled cucumber

BLEND with ice water. Add in plant protein or bone broth protein powders (avoid whey proteins) of at least 25+gm. Perfect for Breakfast or afternoon snack.

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Depending on your gut, your health issues, your cardiovascular state of health, and your hormones we will educate you and help you find which is the ideal option for you to follow. You may find limiting or avoiding nightshades helpful for gut mobility and reduction of inflammation.

Eating REAL FOOD and avoiding grains is a more “paleo-ish” way of eating… Its focus is on vegetables, organic meats, fish, limited eggs, zero grains, good healthy fats and plenty of water and removing any and all dairy & processed foods. In some cases we will suggest eating ONLY plants with no animal whatsoever. It really depends on your personal issues. But in either case always EAT REAL FOOD MAINLY PLANTS & AVOID PROCESSED PACKAGED FOODS AND DAIRY.

We are a society miseducated by the miseducated. Just eat REAL foods, mostly plants & lean proteins.

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Recipes and Meal Plans:  

Plant based:                     

https://kathysvegankitchen.com

 http://www.forksoverknives.com

Dr. Marie’s COOKBOOK: https://thatshealth.com/2020/02/18/cookbook-plant-based-meals-2/

Paleo meal plans

AIP / HORMONE BASED DIET:                

https://robbwolf.com/what-is-the-paleo-diet/meal-plans-shopping-guides/

https://thepaleodiet.com/recipes/

https://drgabriellelyon.com/30gs-recipes/

https://www.healthline.com/nutrition/aip-diet-autoimmune-protocol-diet

https://healmedelicious.com/15-easy-aip-dinner-recipes/

20 Best Easy AIP Meals (Autoimmune Protocol)

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BOOKS:

WHAT’S HEALTH by Marie Pace, DNM   

Paleo Solution by Robb Wolf

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#1 Food to AVOID to PREVENT ALL DISEASE

I bet if I asked you “what’s the best food to help build bones?” you’d immediately reply (like a robot), “MILK!”

And if I asked you what should you eat or drink to get your calcium, you’d immediately reply (like a robot), “MILK AND DAIRY FOODS!”

Yep… you have been officially brainwashed by the dairy industry to believe this one equation: MILK = CALCIUM = BONE HEALTH

When you were young you had Elsie the COW telling you to drink your milk…You were fed a little carton of milk every single day with your school lunch… and milk was promoted as both “Nutritious and Delicious”. When you became an adult you were then inundated with TV commercials and full page magazine ads for “GOT MILK?”… You know the ones… the good-looking celebrity with painted on milk “mustache” touting the benefits of dairy.
The dairy industry spends over $206 million dollars ANNUALLY to teach you (brainwash you) that milk and all dairy foods are not just good for you, they’re VITAL.
But I have a rather BIG question… Why in the world would our Creator design our bodies in such a way that we would have to drink milk from another species and continue to drink it after the normal weaning-time, essentially risking our lives to supposedly get a single vital nutrient (calcium)?

Dairy foods are high in calories, fat and cholesterol… this contributes to heart disease, strokes, type-2 diabetes and of course… obesity. Dairy protein is the NUMBER 1 cause of food allergies and contributes to the creation of autoimmune diseases in humans. Dairy is also KNOWN to be infected with life threatening bacteria and viruses such as: E. coil, listeria, salmonella, and tuberculosis. Dairy foods are contaminated with many viruses, including those that are known to cause lymphoma and leukemia and AIDS in cattle. Yes… you read that right… back in 2007 the USDA reported that the cattle in 89% of the US dairy production facilities showed evidence of infection with bovine leukemia virus.

How could this happen? Well… it’s most likely due to how the factory farms handle their cattle. Most feed their sick and dying cows (called “downer cows”) to the chickens and pigs. They then feed the floor sweepings from chicken and pigs back to the cows. (no… I’m not making this up!). Science and our government has known about this since 1969. It basically affects the ENTIRE milk supply in the US. When milk was collected from farms raising over 500 or more dairy cattle, the entire herds were 100% infected with these viruses. Not most, not a lot… but 100%!

It is known that leukemia viruses are easily spread through the cows milk to other animals (goats and sheep). One study found in 2003 that out of 257 people randomly selected from their community 74% had been infected with bovine leukemia viruses. Every year in the United States there are about 45,000 new causes of leukemia and up to 74,000 new cases of lymphoma that occur for “no apparent reason” according to the medical community.

Sigh… So where do you get your calcium from?
All minerals, including calcium, come originally from the ground and enter animals through plants. Which means plants are loaded with calcium, iron, zinc, copper, etc., and the more plants you eat the more minerals you acquire. The relationship between people and plants works so well that there has never been a case of dietary calcium deficiency ever reported. To put it even more clearly: all-plant diets are sufficient to meet the needs of growing children and adults (infants still need breast milk – but form a human not a cow!). Quit eating the “middle man” (animals) and go directly to where THEY get THEIR nutrition from: PLANTS!

If you want to be as strong as a bull? As strong as an elephant? As strong as an Ox? As strong as a gorilla? Then eat what they eat!!!

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Why no EGGS if You Have an AUTOIMMUNE Disease?

Eggs are one of the most allergenic foods with approximately 2-3% of the population affected (that’s a lot of people, by the way).  Given that eggs are such an important staple for the Paleo or Keto enthusiast (as a breakfast food, as a cheap protein, and as an ingredient in many Paleo baking recipes), I get asked “Why Eggs?” frequently.

One of the main functions of the white of the egg is to protect the yolk against microbial attack while the embryo grows.   It achieves this worthy goal by using proteolytic enzymes (or proteases), enzymes that can cleave proteins into shorter chains of amino acids (typically rendering those proteins inactive/useless in the process).  There are many different types of proteolytic enzymes, each highly specialized to cleave a specific type of protein and/or in a specific place.  In particular, the proteolytic enzymes in egg whites are very good at cleaving proteins in the cell membranes of certain bacteria (specifically gram-negative bacteria).  The specific protease in egg whites that those of us with autoimmune disease (or severe allergies or severely leaky guts) need to be concerned with is called lysozyme.

 Lysozyme is specific for bacterial membranes, works very quickly, is very resistant to heat, is stable in very acidic environments (so it’s still active even after cooking eggs thoroughly and digestion!), and is really a pretty ingenious little enzyme.  Humans also produce lysozyme as part of our normal defense mechanisms against bacterial infections.  It is present in our saliva, tears and mucus (including the mucus layers in the intestines).  So, if we already make our own lysozyme, why is it a problem in egg whites?

Lysozyme can form strong complexes with other proteins.  So, lysozyme from egg white typically passes through our digestive system in large complexes with other egg white proteins.  Many of the proteins present in egg whites are protease inhibitors. This means that the lysozyme/egg white protein complexes are resistant to digestion by our digestive enzymes (which are themselves proteases).  You might be wondering if lysozyme is still active if it is a protease and it is now bound to egg white protease inhibitors.  The answer is yes, it is still active.  The egg white protease inhibitors that are most likely to be bound to lysozyme are ovomucin and ovastatin, which are a trypsin inhibitors (trypsin is one of our main digestive enzymes), cystatin, which is a cysteine protease inhibitor, and ovoinhibitor, which is a serine protease inhibitor.  None of these inhibitors inhibit the activity of lysozyme.  And very importantly, as the lysozyme complex travels (largely intact) through the environment of our gut, lysozyme can also bind bacterial proteins from the bacteria normally present in our digestive tract (like the gram-negative E. coli!).

Lysozyme has an unusual chemical property (it maintains a positive charge) that allows it to cross through the enterocytes by electrostatic attraction to negatively charged proteins imbedded in the enterocyte cell surface (proteoglycans).   Research confirms that consumed lysozyme gets into the circulation even in healthy individuals (even in conjunction with food intake, although the amount that enters the circulation is lower). 1,2,3Absorption of pure egg white lysozyme by itself into circulation is likely not problematic because lysozyme is an enzyme that the body naturally produces (unless it is absorbed in very high concentrations and then it can cause kidney damage).  The problem is the other proteins that piggyback on lysozyme across the gut enterocyte barrier.  It is this “leak” of other egg white proteins that is the reason why egg allergy is so common.  Any other proteins present in the digestive tract can potentially bind in the lysozyme complex and get helped across the gut and into the blood stream (or lymph).  And because lysozyme binds bacterial wall proteins, these are likely to “leak” across the gut enterocyte layer as well.  These foreign proteins are believed to contribute to a molecular mimicry response where the body, in its attempt to form antibodies against these foreign invaders, accidentally creates an antibody that also recognizes a normal protein in the human body.

It’s also important to point out that the ability of lysozyme to cross the gut barrier (carrying potentially immunogenic proteins along with it) is a small effect.  In normal, healthy individuals, lysozyme is not likely to cause significant damage to the healthy lining of the gut or cause a substantial immune response. In healthy individuals, pastured or omega-3 eggs may be an excellent, inexpensive source of protein, omega-3 fatty acids, lutein, zeaxanthin, choline, selenium, phosphorus, vitamin A, vitamin D and the B vitamins

However, in the case of autoimmune disease, individuals are more sensitive and tend to have exaggerated immune and inflammatory responses to foreign proteins in the circulation.  These individuals are also more likely to form auto-antibodies in response to bacterial proteins that may enter into the circulation with lysozyme. 

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Make good choices, people!

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