Nell Stephenson's Blog, page 15

Gut Health and Autoimmune Disease

Why are your wrists feeling stiff for no particular reason?   

What’s that odd itching sensation you keep feeling on your arm, even though you can’t see anything?

And how come, although you felt completely normal yesterday and didn’t engage in any unusual activity, your knees and ankles feel as swollen as though you’ve run a marathon… on cement and in the wrong shoes?

Before you shrug it off, swallow a couple of NSAID tablets and hope for the best, first, take a deep dive into what you’re eating and how that might be contributing to joint pain.

One of the growing reasons why we might experience joint pain is not always as straightforward as muscular overuse.

Autoimmune diseases are now surprisingly common, affecting more than 23.5 million Americans. They are a leading cause of death and disability. Some autoimmune diseases are rare, while others, such as Hashimoto’s disease, affect many people (1). Joint pain is just one of many side effects that can occur with certain iterations of AI.

While certainly there are many other reasons why one might experience this uncomfortable sensation, why not take the proactive approach that will prove to be a necessary part of the healing protocol, no matter what the actual diagnosis might end up being?

That’s right, I’m talking food.

What do you have to lose by taking a good hard look at what you’re eating, weeding through those items which might be particularly inflammatory, removing them for a period of time and seeing  how you improve?

From my experience, there’s no downside.  It’s completely an information gathering process, one which will leave you all the better with a wealth of feedback provided by the absolute most trusted resource: your own body, of what you should and should not be eating.

More and more people are experiencing varying degrees of autoimmune conditions, from seemingly mild to quite pronounced, including but not limited to MS, Lupus, RA, Eczema, Rosacea, Graves Disease, Celiac, Hashimoto’s, Psoriasis and Scleroderma. 

We can see even amongst our own personal circles of friends, family and colleagues, simply by comparing how many we know now who are dealing with any of the above to how common it would be to hear mention of the conditions a mere ten or certainly twenty years ago.

What’s to blame?

In large part, the inflammatory result on the body of the recommendations of the Standard American Diet.

In essence, what happens is:

We ingest food which is no longer truly food in that it has been so highly refined and processed, it’s lacking in nutrient density, but rich in preservatives, stabilizers, synthetic fats and sweeteners and therefore… no longer something we’d honestly be able to say is a food, a “nutritious substance that people or animals eat or drink or that plants absorb in order to maintain life and growth” (2).
Over time, we begin to cause a condition, leaky gut, also called increased intestinal permeability, is the result.  The intestinal lining gets damaged, making it less able to protect the internal environment as well as to filter needed nutrients and other biological substances. As a consequence, some bacteria and their toxins, incompletely digested proteins and fats, and waste not normally absorbed may “leak” out of the intestines into the blood stream. This triggers an autoimmune reaction, which can lead to gastrointestinal problems such as abdominal bloating, excessive gas and cramps, fatigue, food sensitivities, joint pain, skin rashes, and autoimmunity (3)
Inflammation begins in the gut and although we might not feel anything right away (it can take months or years in some cases) damage to our gut and subsequently our ability to digest food and assimilate its nutrients is significantly compromised
Autoimmune conditions are but one of the avenues that inflammation in the gut can take us down and sadly, many specialist are not trained to ask patients what their diets look like when assessing, diagnosing and ultimately prescribing their course of action.  In effect, bandaids are given out without first determined what caused the wound in the first place, thereby allowing the wound to grow larger and fester.

Fortunately, the end result does not have to be an unfavorable outcome.

With a comprehensive plan, starting first and foremost with food, the body is capable of healing from incredible traumas, infection and dis ease.

So what’s the plan?

Remove the inflammatory culprits and replace them with gut healing, nourishing foods.

Skip the grains, beans, dairy and sugar.   In addition, in keeping with the AIP (auto immune protocol), omit nightshade plants, nuts and seeds and eggs (4).

Keep it local, in season and organic and focus largely on plants (mostly veggies), an array of natural fats and moderate amounts of mindfully sourced proteins.

These real foods, when eaten in proper macronutrient balance have a net alkaline and anti inflammatory and therefore healing effect on the body.

Equally as important are those foods as well as potential supplements, namely a high quality probiotic, which will help to repair the lining of the gut and reverse the damage caused by the inflammatory foods.

Bone broth is a rich source of l-glutamine, another amino acid those with autoimmune diseases are often deficient in. L-glutamine is necessary for gut health, to prevent and heal digestion and leaky gut often seen in those with lupus and other autoimmune conditions.

Fermented Vegetables contain organic acids that balance intestinal pH and probiotics to support the gut. Sauerkraut, kimchi and kvass are excellent sources.

All coconut products are especially good for your gut. The medium-chain fatty acids (MCFAs) in coconut are easier to digest than other fats so they work well for leaky gut. Also, coconut kefir contains probiotics that support your digestive system (5).

Last but not least, if you’re reading this and thinking it’s going to be too hard, or what food choices will be left, flip that mindset effective immediately.

Take it from someone (yours truly) who was quite ill for quite some time and trust when I share that when you discover the handful of foods that you can opt not to put in your own mouth because you know they’ll leave you feeling ill and simultaneously embrace the endless possibilities of flavors, tastes and textures you can create with real food and feel fantastic, it becomes so easy you’ll wonder why you didn’t start the process sooner.

I read a quote the other day from Dr. Hyman (6) which was, “Food isn’t like medicine, it is medicine”, after all. 

If we return to eating real, human food, we can heal our guts and create health, even when starting from the more dire situation.

https://www.womenshealth.gov/a-z-topics/autoimmune-diseases
https://www.merriam-webster.com/dictionary/food
https://www.drweil.com/health-wellness/body-mind-spirit/gastrointestinal/what-is-leaky-gut/
https://terrywahls.com
https://draxe.com/leaky-gut-diet-treatment/
https://drhyman.com

Hands Down: The Best Collagen? Think Again.

I love my dermatologist.    She’s efficient, kind and incredibly talented at spotting even the most unsuspecting moles or skin abnormalities that an untrained eye (such as my own) would miss.     

Last summer, at my twice annual mole check, she detected a tiny, pink spot on my back that she didn’t like the look of.   I never would have seen it because of its location and furthermore, because it was so small and looked nothing like the images of skin cancer I’ve seen to be on the lookout for (asymmetrical, irregular border, strange color or large diameter).

At any rate, the biopsy showed it was in fact melanoma and resulted in having to cut out a tablespoon size portion of flesh to ensure it was completely gone  (it was).

I am forever grateful to her for having found that spot.

So it is with the utmost level of respect that I begin this post.

With all the advances of modern medicine, we also have the ability to do more than is needed, especially when it comes to the field of dermatology.

While I’m far from a skin expert, I know enough about how the body works and how quickly skin cells repair and rebuild when compared to other types of tissue, such as neurological; in less than a month, skin cells regenerate (1). 

Point in case:  collagen.

How many of use think back to the first time we heard about collagen and it was in context with either a cream to put on our faces to keep us from aging or in the form of an injection we might opt to have to fight the signs of again (wrinkles, laugh lines and the like)?

I, for one, have been advised by three different dermatologists since my mid twenties, upon asking their recommendation for ‘best eye creams’ (my ‘problem’ area has always been under eye wrinkles and circles) to go ahead and begin botox or collagen injections, a “minor” surgical procedure or a combination of all of the above.

Fortunate to never have experienced a problem with acne, I’ve worked with many a client on their nutrition who, one eschewing gluten, dairy and sugar, were able to remove themselves of a RetinA or worse protocol and develop naturally glowing skin without side effects of potent medications.

So why is it that the typical dermatologist won’t discuss nutrition when it comes to either treating acne, fine line, wrinkles and other skin concerns?

Your guess is as good as mine and I’d be willing to wager it comes down to the bottom dollar.

Dermatology is a lucrative speciality in medicine, with an estimated $16 Billion spent on procedures classified as elective (2) in 2017.

And while I’m certainly not claiming that drinking daily  bone broth is going to result in a baby-fresh face after a week or two the way a chemical peel or laser treatment might, changing what we eat and how we live can absolutely impact the appearance of our largest organ.

Collagen is the protective fiber that serves as the connective tissue in the body. Made of protein, collagen contains large amount of two amino acids, Hydroxyproline and hydroxylysine, which provide collagen with the flexibility and strength to hold tissue and organs together, expand with growth and repair damaged cells. With age, sunlight and free radical exposure, collagen in the skin loses its elasticity and produces new cells at a much lower rate. While creams and collagen injections temporarily can restore lost collagen, other, more natural techniques may be preferable, such as consuming not only collagen itself, but foods that help the body make its own and boost absorption, such as foods high in antioxidants (3).

Aging gracefully, age is just a number and loving the true essence of who one really is are all parts of the picture, but that does not have to translate into shrugging our shoulders and chalk up looking old to equate to whatever year we were born and assuming there’s nothing we can do about it.

Quite the contrary; start with food, and make other lifestyle changes that are going to affect the skin if needed (stop smoking, be sun safe, get adequate rest and make sure what you use on your biggest organ is non toxic. (4)

Give it a little time and see how much progress you make and then, and only then, if you feel some cosmetic touch ups are needed, seek a well trained doctor with personal recommendations and research all the ins and outs of it.

There may well come a time when I decide to do something more intensive than drinking my daily broth and address those darn aging eyes, but until then…. bottoms up with the broth!

https://www.webmd.com/beauty/cosmetic-procedures-overview-skin
https://www.plasticsurgery.org/news/p...
https://www.livestrong.com/article/28...
www.beautycounter.com/nellstephenson

Bone Broth and Weight Loss: What’s the Connection?

If you’re new to the world of bone broth, incorporating into your day to day may feel most natural when it’s cold outside.

After all, what better way to warm you up from the inside out?

And since so many are struggling to keep their weight in check during the holidays, there’s the added bonus that bone broth helps with losing those extra pounds.

But first, let’s set things straight: no, just adding a cup of bone broth to your daily regime, even if it’s homemade and of the most premium quality is not going to magically make you lose those extra pounds.

And as tremendous as its healing properties are, bone broth consumption will also not “cancel out” the effects of ingesting refined grains, white sugar and battered foods, deep fried in toxic canola or soybean oils, any more than swallowing a food-based multi vitamin will negate several weekly trips to MacDonalds.

However,  including daily bone broth in your regime, one based upon whole, real, fresh food, can absolutely aid in weight loss goals, a topic which, although certainly not specific to this festive holiday season, is certainly quite timely in the sense that oh so many Americans are attempting to balance weight loss with enjoying the festivities, without feeling deprived.

Here’s the deal: over 80% of Americans are estimated to have leaky gut (1); most simply put, a condition created by consuming things we cannot break down and assimilate.   

For many, leaky gut manifests in a plethora of seemingly mysterious health concerns, not necessarily always including or related to digestive issues.

Yet once this is put into play, it becomes far more difficult to digest and absorb nutrients in the real food we choose to eat, thus creating a situation of malnourishment which is not directly related to total caloric consumption as it might be in a case where ample calories are simply not available.

If you’ve been living in the US for the past several decades, chances are good to great that this applies to you.

If you do fall into this category and decide it’s time to make some changes and create health, you may do some research, learn about an authentic Paleo-based foundation to eating, learn how to balance your macros and do a darn good job at sticking to it… yet for some reason, even though on the surface it seems all is well, those pounds just aren’t coming off.

And while there are many reasons that could contribute to weight loss plateaus (not eating enough calories, having a macronutrient ratio that weighs too heavily on carbs… or proteins,  not getting ample sleep, to name a few), even if you have the most perfect diet yet you have leaky gut, you could very well end up over eating simply because your body is sensing that you’re not getting those essential nutrients in.

So what’s the answer?

Heal your gut!

The good news is that since the body is so resilient and able to rebuild from even the most extenuating circumstances, leaky gut can be reversed and what’s better is that the best way to do so is with food.

One might argue than an upside to the fact that very few doctors, unless we’re factoring in those who are trained in functional medicine, will even acknowledge leaky gut as a reality is that they’re similarly also less likely to suggest and prescribe ‘leaky gut medication’.

if you’re fortunate enough to have already connected with a functional medicine doc and he or she is overseeing your gut healing protocol, you’re most likely in good hands.

If not?   Take matters into your own hands, at least as the first step and see how much progress you can make as determined by the single most important measurement tool: how you feel on a daily basis.

Top Five Steps to Pave the Way for Weight Loss

1. Remove all potentially inflammatory foods:

grains, beans (don’t forget soy and peanuts)
dairy (some may be able to make an exception for 100% grass fed, organic, raw butter) 
and of course, sugar and anything containing any of the previous culprits

2.   Equally as important, replace the calories (up to a reasonable level based on your activity level, goal weight and height) with superior, more nutrient dense foods.  The goal is not to simply create a huge caloric deprivation and halt metabolism:

copious amounts of local, in season, organic plants, primarily veggies and within that category mostly leafy greens
adequate amounts of natural fats in order to get all types – monounsaturated, polyunsaturated as well as saturated (2)
moderate amounts of mindfully sourced proteins

3. Add gut healing foods:

Here’s where bone broth comes into the mix.   An excellent source of collagen, proline, glycine and glutamine that have the power to transform your health,  bone broth begins to lay the foundation to literally heal the gut and stop the leaking (3)!
Prebiotics.  We’ve all heard of taking probiotics but prebiotics, a special form of dietary fiber that acts as a “fertilizer” for the good bacteria in your gut also play a key role in gut healing and they’re all found naturally in the following foods:  asparagus, garlic, onion, dandelion greens, leeks and Jerusalem artichoke.

4. Increase sleep and physical activity

While it may sound like contradictory advice, but most people don’t get enough of either, both of which contribute significantly to inability to lose weight
Your health has to has to has to (yes, I meant to write that three times) be a top priority no matter how busy you are or how many hats you wear.   Calendar your sleep time, your shop time and your cook time each and every week.  It doesn’t have to equate to hours on end each day at the market and in the kitchen either; when time blocked properly, one can accomplish a tremendous amount in a very short period of time.   Then, set it in stone. Just you wouldn’t decide at the last minute to cancel a client meeting, equally don’t cancel on yourself, whether that’s a grocery store trip, a meal prep session or a spin class.  Your health and longevity are far too important to let these integral appointments fall by the wayside.

5. Set your realistic, reasonable goal and don’t forget to be intentional with including small pleasures and more importantly, do not categorize them as cheat foods, cheat meals or cheat days.  That word in and of itself is inherently negative and sets one up to feel they’ve done something bad or they are bad and consequently, the wheels come off.  Whether it’s a few pieces of premium dark chocolate (go for fair trade and 90% or higher), a neat spirit, for a holiday toast or freshly whipped coconut cream on top of a poached pear, these are but a few examples of incorporating balance into our daily regimes.

Weight loss is not rocket science… but it has grown into one of the most lucrative industries, to the tune of an estimated $66B as of 2017 (4), banked on your failure and the solution is not typically found in any of the quick fix plans or “interesting” diets out there.

The answer is a combination of learning, tuning in to your body and going back to a real food approach to heal the gut, subsequently healing the body and creating the foundation to optimal health, which includes achieving and then maintaining a healthy weight.

For some, this may be the all in one solution needed, and for others, step one of a long process including reaching out to functional medicine doctors as well as taking advantage of some of the incredible testing modalities we have available to us:  GI Map test, SIBO, DNA studies with genetic interpretation and hormone balance determined by saliva measurements.

In either case, the food first must be at the base of it; without a doubt, without a sound eating plan based on real, unadulterated food, a health plan built upon it is akin to a house with no foundation.

(1) https://scdlifestyle.com/2015/08/leak...

(2) https://www.westonaprice.org/know-you...

(3) https://draxe.com/the-healing-power-o...

(4) https://www.prnewswire.com/news-relea...

Healthy, High Fat Holidays: Your Ticket to Easily Navigating the Season

Fact: 80% of Americans will pack on an additional 7 – 10 pounds between today and New Year’s Day (1).

Fact: Over 2/3 of all packaged products which comprise 90% of what Americans eat on a daily basis contain added, hidden sugars… and this isn’t even factoring in all those extra temptations that seem to appear all over the place at this time of year, from cookies to candies to fluffy holiday cocktails (2).

Fact: More than half of Americans, two-thirds of whom are obese, already want to shed at least 10 pounds but for fear of feeling deprived during the holidays, opt to shrug their shoulders, ‘eat whatever they want without consequence’ and deal with it in the New Year (3).

There’s common thread at the bottom of this dilemma and it can be described in one simple word:

SUGAR.

We’re told it’s ok in moderation, yet it’s been shown to be more addictive than heroin and cocaine.

For many who have already recognized an addiction to this opiate like substance, it’s a constant struggle to attempt to eat a properly balanced, nutrient-dense diet without feel as thorough they’re missing out or simply going hungry all day long.

And for those who’ve not yet recognized this as the root of their food and subsequent health concerns, the lack of awareness is an even bigger problem yet.

Solution?

Up that fat.

Most simply put, by making a shift in the macronutrients of what we’re eating away from the recommended 70% from grain-based carbs (which are specifically listed in a separate category from healthy, complex carbs in the form of fresh veg), and more in favor of naturally occurring (*NOT man made) fats, we allow our bodies the opportunity to become more satiated, absorb more nutrients and rely on the cleaner burning fuel that fat truly is (4).

Why do this?

First and foremost for the purposes of the topic of this article, imagine how it would feel to easily navigate through the holidays, turning down cookies, cakes and candy left and right not because you have the will powder of a super hero, but because you truly do not want them.

Sound like a dream?

It can easily become your reality, and the benefits of doing so extend far beyond just not packing on more pounds before the new year./

LIST BENEFITS OF FAT ADAPTION. CITE

Are there any drawbacks?

Not when done properly, for most.

However, as with every approach to eating, there are always exceptions to the rule; those who are recovering from any kind of trauma, pregnant or breastfeeding, or who have autoimmune or thyroid issues may need to tread a bit more lightly in terms of how low to go with carbohydrate consumption as well as how many days per week two go ultra high fat (it behooves us all to cycle it and not try to ‘be keto’ indefinitely). CITE

So how can one get started?

Cut out the potentially inflammatory foods, including grains, beans, white sugar and dairy
Increase consumption of fresh, in season local veggies (don’t make the mistake of avoiding all carbs, especially those from veggies; many veggies are low net carb and omitting them completely sets you up for the risk of low to no fiber intake, thus compromising regular digestive function. When followed properly, one should experience an increase in bowel movements as well as stool quality. Not eliminating at least on a daily basis is not normal, not ok and a huge red flag that seething it off).
Don’t be afraid of fat. This is a big one. Source your fats properly and balance them. Organic avocado, coconut oil and olive oil every day. Mindfully sourced animal fats used regularly and raw sprouted nuts used in moderation so long as you’re not following an AIP or thyroid protocol.
Don’t make the mistake of trying to be high fat and then not eating enough of it! While you’re likely to end up intaking overall less calories due to being far more satiated, proactively avoiding fat to keep calories low is not the way to go.
Moderate portions of mindfully sourced proteins. High fat is not to be confused with high protein; two completely different approaches. Use the size of the palm of your hand as a reference point and vary between sources such as wild salmon, black cod or trout, grass fed and finished beef, wild bison and game and pastured raised pork for example.
Find your balance and check yourself to make sure you’re on the right path. It’s expected to feel different as you transition but that must not be confused with feeling too hungry, dizzy, low energy or uncomfortable.

And how about those holidays?

Find your balance by integrating higher fat options into the routine in order to balance out overall glycemic load of the entire event’s meal.

For example: you’re out at the office’s holiday party and really fancy having a drink or two with your coworkers.

Keep on point all day long. Get your sweat on, stay hydrated and plan our your copious veggies, ample fat and proper proteins for meals 1,2 and 3 or perhaps just 1 and 2 if you’re in the midst of a day or two of an IF.

Choose your drink from those which are least likely to steer you back down the carbohydrate path, such as a neat, grain-free spirits. (I tend to go for mezcal (5) these days).

Then, keep it to one or two (do you really want to risk a hangover and pay the consequences all day long tomorrow?).

The simply combination of cleaning it up, creating a balanced eating plan you can follow, effective immediately that feels sustainable (and not diet-like, leading to want you to ‘cheat’ (how old school)), is not only easler than you might think, once higher fat parlays itself into the mix, it can be the most enjoyable way of eating you may ever have experiences.

Stay tuned for plenty more healthy holiday tips to keep you on track, effective immediately throughout the entire holiday season.

 

(1) https://well.blogs.nytimes.com/2007/1...

(2) http://www.berkeleywellness.com/healt...

(3) http://time.com/5334532/weight-loss-a...

(4) https://www.cnpp.usda.gov/sites/defau...

(5) https://madremezcal.com

Recovering Faster from Training. With Food. Not Powders.

Energy Bars.  Protein Shakes. Freshly squeezed juices from the cafe at the gym.   How many other workout recovery foods and drinks can you think of?

My introduction into this category of sports nutrition dates back more than two decades.

Think early 90’s, circuit training on selectorized fitness center machines and more sessions on the stair master than anyone needs to do… ever.  I first tasted a Power Bar in 1993.   They were being sold at the Gold’s Gym I was a member of and I vividly recall how decadent it felt to eat half (yes, only a half) of one of the two choices of their 230 calorie, stickier than chewing gum yet somehow delicious Chocolate or Malt Nut flavor which was their sole offering at the time.

High in protein, low in (what we thought at the time was bad-for-us) fat, with just the ‘right amount of carbs’ to recover with, it seemed to cover all the bases that an athlete (or regular gym goer) could possibly want at the time.

Fast forward to today, and the sports nutrition category is one which is just a tad more vast and lucrative, to say the least; the sports nutrition category is collectively worth an excess of $16 billion.

Sports protein powders make up 70% of that,  and the remainder is divided between $2.5 billion for energy and nutrition bars, $6.9 billion in the sports drink category (1).

And while we’ve certainly seen tremendous advances in sport and technology, how much of this impressive human performance is connected to the increased consumption of creatine monohydrate, whey protein isolate and powdered branched chain amino acids, the three best sellers of all in the sports nutrition category (2)?

Further, what was an athlete or regular exerciser to do if he or she happened to be training and competing prior to the introduction and subsequent explosion of ‘sports nutrition’? Or, going back a few more generations, simply doing physical labor just to survive on a daily basis?

It’s fair to say they weren’t racing home and making concoctions in their blenders using an array of powders and potions, often far too high in sugar and refined food by-products, let alone stopping at the juice cafe at their gym for a customized, $18 smoothie.

So why should our current model be any different today?

It doesn’t have to be; we are actually far better served if we shift away from our reliance on the convenience of a protein in a powdered form and packaged, processed sports nutrition products as a whole and move toward a whole food based approach, not only for exercise, training and performance in racing, but in day to day living.

That, coupled with a move away from also relying too heavily on carbohydrate as our fuel and training our body to use fat in its proxy are two key components of not only creating a model which will allow our bodies to recovery more quickly from training, but to decrease the chances of developing inflammation in our guts, which is the root cause of most illnesses we see today.

The best recovery drink of all is not one which in which we carefully measure out 4 grams of processed carbohydrate for every 1 gram of processed protein, then blend into a smoothie and force ourselves to consumer within that precious 15 minute window after doing even the shortest of cardio sessions, not to mention after an ironman training effort.

Consider, instead, a model in which a person is training in a fasted state, using fat as his or her primary fuel source.  There’s no risk of gastric upset as there’s nothing in the stomach to cause any potential problem.  The body will learn to tap into its own body fat as its fuel, to make the ketone bodies it needs as well as the small amount of glucose being demanded by the brain.  Once the workout is over, since the body wasn’t using carbohydrates in the first place, there’s no urgency to hurry up and get those carbs back into the body.

However, this is not to suggest that one needs to do nothing to allow their body to recover from a strenuous effort.   Consuming a clean, pure, fresh source of some type of liquid, in order to facility more rapid absorption into what will by default be at least a moderately dehydrated body, which is a rich source of collagen, amino acids and protein would be ideal.

Something like… bone broth!

Bone Broth can serve a very useful purpose in the diet of an athlete. After a workout, you need to replace electrolytes, hydrate, and provide your body with a source of protein. The collagen and glycine may help soft tissues recover, and its consumption will be supporting your digestive and overall immune health (3).

Far more palatable than a powdered based shake, bone broth can be consumed hot or cold, and jazzed up to your heart’s content.

On a hot, summer’s day, there’s nothing better after a long, sweaty run than an ice blended bone broth, a squeeze of lime and freshly shaved ginger, served in a salt-rimmed glass (go ahead, throw in an umbrella!).

Or after a morning swim in the cold, dark winter mornings, how perfect does a steaming hot cup of broth with chili flakes, turmeric for its natural anti inflammatory properties and freshly ground pepper?

Food is medicine; we find everything we need from nature and what we don’t consume in its most pure state, we benefit most from if the fewest steps are taken in the process of going from growing, running or swimming in its original state to when and how it lands on our plates.

Does this mean there’s never room for ‘sports nutrition’ products?

Not by a long shot.

Just keep real, whole food as the mainstay of what you’re eating, whether your performing as an athlete, an executive or a busy parent, and your gut as well as overall well-being will be best served.

https://www.foodnavigator-usa.com/Article/2015/09/17/Protein-powders-The-heavyweight-in-the-16bn-sports-nutrition-market
http://supplementfactoryuk.com/top-10-most-popular-sports-nutrition/
Dr. Kevin Sprouse, MD, Cannondale Drapac Pro Cycling Team,  Podium Sports Medicine,Knoxville, TN.

What Exactly is Leaky Gut?

Headache?  Foggy brain?  Low energy?  Chronic Pain?  Autoimmune disease?

It all goes back to the gut.

You may have heard this term and glossed over it, thinking that since you have no apparent digestive issues it doesn’t apply to you.   

Before you make that judgment, read on to learn more about what it exactly is and what do to address it.

While an estimate 60 Million people in Western countries such as the US and Canada are now struggling with digestive problems like IBS, Crohn’s, and Ulcerative Colitis, a sense of not having any tummy troubles does not mean you’re in the clear.

For some, leaky gut manifests in mysterious joint pain, chronic fatigue or exacerbation of autoimmune symptoms.  For others, it creates migraine headaches, PCOS or anxiety.

And these examples are just the tip of the iceberg.

The expression “leaky gut” is getting a lot of attention in medical blogs and social media lately, but don’t be surprised if your doctor does not recognize this term (1). 

Don’t forget, only 20% of universities in the US offer an optional nutrition class as part of their curriculum. (2)

As a result, many doctors don’t even acknowledge leaky gut as being the root cause of many illnesses and dis eases that are all too common these days.

Leaky gut, also called increased intestinal permeability, is a relatively new phenomenon with a strong correlation to the “food” being consumed as part of the Standard American Diet (SAD) and most of the research occurs in basic sciences. However, there is growing interest to develop medications that may be used in patients to combat the effects of this problem.

Inside our guts, we have an extensive intestinal lining covering more than 4,000 square feet of surface area. When working properly, it forms a tight barrier that controls what gets absorbed into the bloodstream. An unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond. The research world is booming today with studies showing that modifications in the intestinal bacteria and inflammation may play a role in the development of several common chronic diseases.

So what makes the gut lining unhealthy?

Consuming foods (if we can even call them food any more) which are unnatural, which our bodies do not recognize as building blocks of growth and often, which we simply cannot assimilate and process properly.

It won’t surprise you to read some of the culprits on the list of foods to avoid in order to avoid causing, or worsening inflammation (3): corn syrup, trans fats, vegetable oils, refined carbohydrates, excessive alcohol and poorly sourced, processed meats.

However, there are some others on the list which are likely going to cause you to raise an eyebrow, especially since they’re actually recommended by the USDA for us to us to eat with regularity.

In particular, the famous ‘Bread, Cereal, Rice, & Pasta Group” from which are told to consumer 6-11 SERVINGS per day (which is 2 – 3 times the recommended servings from the vegetable group (4)).

Grains (even gluten-free grains) as well as legumes (these are beans, and include soy and peanuts) contain anti-nutrients, gliadins and lectins that can damage your gut, and humans did not consume them until relatively recently in biological time

There is a sizeable body of scientific evidence showing that grains and legumes, contain anti-nutrients that increase intestinal permeability and cause leaky gut and associated symptoms.

Eliminating grains, beans (and sugars) from your diet, while introducing traditionally fermented foods, can help prevent leaky gut as well as other chronic health conditions (5).

Remember, we do not ‘need’ grains; in the words of Loren Cordain, “There’s no human requirement for grains. That’s the problem with the USDA recommendations. They think we’re hardwired as a species to eat grains. You can get by just fine and meet every single nutrient requirement that humans have without eating grains. And grains are absolutely poor sources of vitamins and minerals compared to fruits and vegetables and meat and fish.”(6)

So how does one know if they have leaky gut?

While there is a test (The Intestinal Permeability Test, which measures the ability of lactulose and mannitol (two non-digestible sugars) to pass through the intestinal (gut), due to the fact that it’s unlikely for most physicians to support the gut-brain axis and significance of the gut biome as it relates to all health conditions, step number one can be as simple as doing a self analysis about what you’re eating and how you’re feeling, before you go online and dig yourself into what can result in a scary rat-hole of an internet chase.

If you’re feeling like your head’s spinning and you’re unsure whose advice to heed, one easy thing to do is to simply think back a couple of generations.   

Our grandparents weren’t wondering which energy bar to choose, how much cereal to eat with how low-fat of a milk option (or nut mylk, for that matter), trying to figure out the fastest, cheapest way to have food delivered to their doorstep or mulling over which fish to buy based on how it was raised, when it was caught and how far it traveled to  get to their plate.

They just ate food.

What grew where they lived, at the appropriate time of year, what ran across the land or swam in their waters that they hunted or caught, and that’s that; no ifs, ands or buts.

And they didn’t have leaky gut, sky-high rates of diabetes and obesity, children being medicated up to the eyeballs for ADHD and every fifth person (7) being diagnosed with a new iteration of an autoimmune disease.

So what to do if you suspect gut dysfunction?

Start with what you’re eating; where’s it coming from, how many steps did it take to get from how and where it grew, swam or ran to your plate?   How many colors of the rainbow grace your plate each and every day?

See how far you get with that and then reach out to reliable resources for more help, guidance and testing, if appropriate.

Remove the potential inflammatory foods, and incorporate the healing foods and make that the foundation for your path toward optimal health.

In particular, copious amounts of local, in season, organic plants (mostly leafy veggies), moderate amounts of mindfully sourced proteins, ample natural fats.

In addition, bone broth is key to healing a leaky gut due to its  high collagen content, which nourishes the intestinal lining, reduces inflammation and is easy for an already damaged gut to digest.

Whether you chose to incorporate an Ayurvedic approach, homeopathy, a naturopath or functional medicine practitioner (8),  make sure the whole picture of wellness is being assessed.

https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451

(2) https://www.ncbi.nlm.nih.gov/books/NBK216788/

(3) https://www.healthline.com/nutrition/6-foods-that-cause-inflammation#section5

(4) https://www.cnpp.usda.gov/sites/default/files/archived_projects/FGPScalableImageHighResEPS.ps

(5) https://articles.mercola.com/sites/articles/archive/2012/01/21/grains-causing-gut-leaks.aspx

(6) https://www.thepaleodiet.com

(7) https://www.aarda.org/knowledge-base/many-americans-autoimmune-disease/

(8) https://www.ifm.org

Top 20 Bone Broth FAQs

Who ever said bone broth had to be boring?   Using it as a base to create a soup is just one of many ways to get your broth on.

Over the past eight months since the very beginning of our beta-launch in the local farmer’s markets, some great questions have been received about how, when and why to include bone broth made with mindfully sourced ingredients to one’s eating protocol.

Below are the top twenty.    If you’ve got more questions, keep them coming!

Why is bone broth good for me?

An ancient panacea that’s trending right now, bone broth offers an arsenal of health benefits including treating leaky gut syndrome, addressing food intolerances and allergies, improving joint health, boosting the immune system and anti aging solutions not just for our skin but our body as a whole (1).


What is leaky gut?

Also known as increased intestinal permeability, this is a digestive condition in which bacteria and toxins are able to “leak” through the intestinal wall. Unfortunately, the Standard American Diet (“SAD”) has played a key role in what is projected to be 80% of Americans having some degree of gut dysfunction, and often, symptoms are severe before one knows it! A diet rich in SAD foods can contribute to gut dysbiosis or “leaky gut” which can lead to autoimmune disorders and other ailments such as chronic fatigue, inflammatory bowel disease, rashes, diabetes, mental disorders, and other health related problems. To add insult to injury, the modernized human being has typically had their fair share of gut damaging antibiotics and prescription drugs which only serve to further throw off the intricate balance in one’s digestive tract (2).

What is the gut brain axis?

The gut-brain axis (GBA) consists of bidirectional communication between the central and the enteric nervous system, linking emotional and cognitive centers of the brain with peripheral intestinal functions. Recent advances in research have described the importance of gut microbiota in influencing these interactions (3). In the very most basic lay terms, what we eat has a very significant and direct correlation not only with how we physically feel, but how we function on an emotional level.

What is the gut microbiome?

Your gut microbiome is made up of trillions of bacteria, fungi and other microbes. The gut microbiome plays a very important role in your health by helping control digestion and benefiting your immune system and many other aspects of health (4).

Some of the other broths I’ve tired are a different texture, much more liquid. Why is does yours look thick in the jars?

Bone broth is essentially stock, not broth. The confusion comes from the traditional definition for stock, which is more viscous due to the collagen that seeps out of joints and bones during long-term cooking, and broth, which is thinner and is made with more actual meat versus meat-stripped bones used for stock (5). You’ll want this thickness as this is where all the goodness lies!

How do I take it?

Bone broth is versatile. You can sip it hot, just as it is. Use it as a base for a recipe, such as adding veggies and sliced pastured fed chicken or beef in order to make a heartier soup. Use the chicken broth cold as a liquid base for a smoothie, perfect for kids who are picky eaters; sneak in some spinach, add some avocado for a thick consistency and a handful of frozen blueberries. Try my serving suggestion of the bacon latte and add a shot of espresso to heated broth in your blender. Use it as a marinade. Freeze it in ice-cube trays to have portioned broth on hand for use in cooking. And these ideas are just the tip of the iceberg!

How long does it last?

Our broths have been certified by Food Microbiological Labs to last for 60 days in the refrigerator prior to opening. Once opened, broths should be consumed within 3 -4 days, always kept refrigerated.

How much should I drink every day?

8 – 12 ounces per day is an ideal amount.

Is it gluten free?

100%

Is it safe for those with auto immune or thyroid issues?

Not only it is safe, it’s helpful in healing a leaky gut, which is where many, if not all, modern day dis ease, including auto immune and thyroid dysfunction stems from.

Is it organic?

Yes, 100%

Where do the bones come from?

Every ingredient is sourced locally from mindful providers: farmers who feed and finish their cattle 100% on grass, raise pigs, poultry and lamb on pasture and have humane farming and protecting the environment as their top priority.  At present, while the broth is being made and sold locally in downtown LA, our sources are as follows:

APRICOT LANE https://www.apricotlanefarms.com (Pork, Chicken, Lamb, Lemongrass)

AUTONOMY https://autonomyfarms.com (Beef, Chicken Feet)

NOVY RANCH http://novyranches.com (Beef)

LA FUNGHI http://www.lafunghi.com (Mushrooms)

Is there a vegan option?

No. While one can certainly make a tasty broth without using animal ingredients, the broth is a completely different product than bone broth. The essential reason to drink bone broth from a gut health perspective is that the collagen, keratin and amino acids play a crucial role in reducing inflammation, thereby addressing and helping to heal leaky gut, which is the core cause of many modern day illnesses created by eating food which is no longer food, but an industrial commodity. A vegan broth by default cannot contain these healing compounds sourced from animal bones. Some plant products are recommended to help promote collagen production by the body, such as seaweed, celery, kale, beets, spinach and olive oil; in addition, including healthy fats and Vitamin C will support your body’s production of collagen.

Can I freeze it?

Yes, but be sure to transfer into a freezer- safe container. The glass jars are not tempered and non-tempered glass contains microscopic air bubbles that expand and contract as the glass is heated and cooled, especially at extreme temperatures like during canning and freezing. When those little air bubbles expand, they cause the glass to crack or even explode.

Can I microwave it?

The recommended method of heating is on the stove top over low but if microwaving is your only option, be sure to transfer the broth into a container marked microwave safe. And don’t stand in front of the microwave while you’re heating it!

Is the chicken you use free-range?

Far better and humane, the chicken is pasture raised. Sadly, free-range means, “Producers must demonstrate to the Agency that the poultry has been allowed access to the outside” per the USDA website and that access can be as little as 15 minutes in a 24 hour period (6).

What does grass-finished mean?

Grass-finished beef cattle remain on a pasture and forage diet their entire lives, as opposed to cattle which is initially raised on grass, then given a new diet including grain. Grass-fed beef is far healthier for the cattle themselves, the environment and for us consumers.

Is there any sugar in it?

Zero.

I’m pregnant. Is it safe for my baby if I drink it?

Not only is it safe, it’s an excellent thing for both you and the baby to add as a regular part of your regime (even prior to conceiving, for that matter!). Amongst its many health benefits, bone broth is high in the amino acid glycine which is required for placental growth, helps the developing fetus absorb protein, and protects mom and fetus from toxins and stress. Contains calcium, magnesium and phosphorus which help with growth and maintenance of baby’s bones and can be a soothing option to combat morning sickness and subsequent dehydration.

When is the best time to drink it?

Any time! Since it’s all food and does not contain any stimulants or adaptogens, there’s no wrong time to drink it. Some customers have enjoyed my serving suggestion to have the pasture fed pork and bacon bone broth with a shot of espresso and blended into a latte, while other’s love a hot cuppa chicken with ginger, turmeric and a splash of fresh coconut milk as a pre-bedtime ritual.

(1) https://draxe.com/the-healing-power-o...

(2) https://thepaleodiet.com/paleo-foods-...

(3) https://www.ncbi.nlm.nih.gov/pmc/arti...

(4) https://www.healthline.com/nutrition/...

(5) https://www.bonappetit.com/story/diff...

(6)https://www.fsis.usda.gov/wps/portal/...

It’s Goatober: Get Your Goat On!

Tired of boneless, skinless chicken breast?   

Is that egg white scramble getting old?  

For many, these two tried and true low-fat protein options, while being a part of a healthy eating protocol, have graced our plates one too many times, leaving us less than thrilled when we think about one more ‘diet’ friendly meal, which all too often is not only low in calories and good fat, but also leaving quite a bit to be desired in the flavor category.

Why not try something new?

If you’ve been testing the waters of an authentic Paleo approach for some time now but have yet to dive into the world of eating what some might refer to as ‘exotic’ meat, there’s no time better than the present to introduce your palate to some new tastes.

Keep in mind that by exotic, I’m not suggesting we source meat which is indigenous to Australia if we live in LA.   

Rather, exotic in the sense of new or different, but certainly one which can still be prepared with a theme from far off lands, just without the carbon footprint of sourcing them there.

Why not start by introducing some goat into your repertoire?  

I learned just last week that in 2011, the idea to promote the use of meat from male goats on dairy farms during the month of October was created by Patrick Martins, a founder of the online meat and poultry market Heritage Foods.  He called it Goatober and by 2016, he had teamed up with a goat meat company in England, and goat meat events were soon held in English cities and are now held across the globe (1).

A 4 oz. cooked serving of goat meat has 124 calories, 2.6 grams of fat and 25 grams of protein.   It is lower in fat than chicken and higher in protein than beef.  The low levels of saturated fat and cholesterol, combined with its high iron and protein content, make goat meat a good choice for anyone looking for a healthy red meat. It’s a leaner choice when compared to equal serving sizes of chicken, beef and pork (2).

Wondering how incorporating goat into your family’s regime will affect the environment?

Contrary to silly notions that any type of meat consumption, regardless of source and rearing is bad for the planet, eating moderate portions of meat from this ruminant is actually helpful to our environment; goats are often regarding as a valuable part of a sustainable farm. 

They fit well into the biological and economic niches in a farm operation that otherwise go untapped. They can be incorporated into existing grazing operations with sheep and cattle. Goats can also be used for control of weeds and brush to help utilize a pasture’s diversity, as long as they are not allowed to overgraze (3).

So what do you do if you, or  your neighbor isn’t living on such a sustainable farm where goats happen to be grazing at your doorstep?

As with all meat, fish, poultry and game, sourcing is of utmost importance.   

Ask at your local farmer’s market first and if you come up short, head straight to my favorite online resource to determine where you can find humanely raised goat (as well as any other meat you might fancy) in your neck the woods:  EatWild.Com.

Now, the fun part… how to cook it?

If you’re short on time, an easy way to prep is to throw a bunch of ingredients into a slow cooker and hit go.  

When you get home from work you’ll be greeted with the lovely aroma of a stew wafting through the air, just in time for dinner!

Psst… don’t forget to save those bones; keep them in the fridge and add them into the mix for the next bone broth!

(1) https://www.nytimes.com/2018/10/01/dining/goat-meat-goatober.html

(2) https://www.livestrong.com/article/367559-is-goat-meat-healthy/

(3) https://attra.ncat.org/attra-pub/summaries/summary.php?pub=212

(4) http://www.eatwild.com/products/

A Most Palatable Way to Eat Those Healthy Organ Meats

Let’s just call a spade a spade: yes, we’re taking about eating guts.

Does the idea of eating guts gross you out?

Don’t worry, you’re not alone.

But just because you’re in the same boat as many others, don’t let that be a reason to keep your protein options limited to that old stand-bys of boneless, skinless chicken breast, egg whites and grass – fed filet mignon.

Not that there’s any problem with eating the three protein options listed above, so long as they’re all properly sourced from  humane providers, they can all be part of your protein repertoire.

But if you’re still stuck in that old-school, low-fat mentality, you’re limiting yourself in the nutrient density of your foods.

The path to optimal health starts with a foundation of eating a diet based on real foods that are comprised of a plethora of seasonal plants (mostly veggies) that grow locally, a vast array of naturally occurring fats and moderate portions of mindfully sourced proteins.

Below are five important reasons why including organ meats in your weekly routine is good for you and good for the planet!

Organ Meats are particularly rich in B-vitamins, such as vitamin B12 and folate. They are also rich in minerals, including iron, magnesium, selenium and zinc, and important fat-soluble vitamins like vitamins A, D, E and K. Furthermore, organ meats are an excellent protein source (1).
People excluding fattier cuts of naturally sourced meats and fat in general in favor of eating high quantities of carbohydrates, (such as those in breads and rice) had a nearly 30% higher risk of dying during a study published in the Lance than people eating a low-carb diet, while people eating high-fat diets had a 23% lower chance of dying during the study’s seven years of follow-up compared to people who ate less fat (2).
When properly managed, raising animals on pasture instead of factory farms is a net benefit to the environment. To begin with, a diet of grazed grass requires much less fossil fuel than a feedlot diet of dried corn and soy. On pasture, grazing animals do their own fertilizing and harvesting. The ground is covered with greens all year round, so it does an excellent job of harvesting solar energy and holding on to top soil and moisture. Grazed pasture removes carbon dioxide from the atmosphere more effectively than any land use, including forestland and ungrazed prairie, helping to slow global warming (3).
Having fertility issues?  Once again, organ meats are part of the path to addressing this all-too common health concern for many women. Ounce for ounce, liver is one of the most nutrient-dense foods on the planet. It’s loaded with fat soluble vitamins like retinol (pre-formed vitamin A) that are crucial for reproductive health, and difficult to obtain elsewhere in the diet. Liver is also a great source of highly absorbable iron, which helps prevent miscarriage and maternal anemia, and B12, which is required for proper formation of red blood cells and DNA. Liver is also a good source of bioavailable protein, zinc, and folate (4).
Cost efficiency.  Why waste anything, especially when we’re sourcing from an animal who has died? As with the way we are ideally eating based on the most authentic human approach to diet, if we emulate our ancestors, we’re more economical in today’s world where we have, unlike said ancestors, money as part of our system.  They were extremely efficient, eating animals and fish from nose to tail, leaving nothing wasted. We can and should emulate this approach, not only because it ensures balanced nutrition, but also because it’s more economical (5).

By the way, if you’ve ever had a hot dog, bologna or sausage, chances are quite high you’ve already not only eaten guts, but other far more questionable items, for reference.

So just how much organ meats should we be eating?

Simply incorporating it into your weekly arsenal of other protein / fat options is the most balanced way to go, rather than trying to rigidly adhere to arbitrary directives such as ‘eat red meat only once per month’.

For example, on a day when you’re incorporating intermittent fasting, if that’s part of your weekly routine, you might have liverwurst along side a large plate of organic rapini sautéed with garlic and coconut oil finished with lime for lunch and wild caught black cod, pan seared, served on a bed of spinach, topped with olive oil, avocado, shredded seaweed and fresh avocado for dinner.    On this mock day, you’d be getting a variety of fresh veg, varied fat types and sources and moderate protein, all to create a nice balance of macronutrients.

Remember, an authentic approach to eating isn’t high protein at all; it’s high in plants!

And what about all the nonsense about avoiding animal products because they cause high cholesterol or an increased risk for disease?

Here’s where sourcing is absolutely crucial.

The meat and organ meat you’d get if you were to procure them from conventional sources is, indeed, harmful for you as well as for the environment.   Couple that with an erroneous attempt to ‘be Paleo’ vis a vis eating tons of this inhumanely sourced protein, and it’s an easy path to dis ease.

Keep it local as much as possible, and, equally as important, keep it natural.

Companies such as US Wellness Meats are founded on these very principles which raise animals mindfully and consequently, offer environmentally friendly, human and animal friendly products.

I eat meat.   I have recovered from my days of being vegan, some 20 years ago.   I am still plant based, and I still love animals, and wholly support their mindful treatment.

None of these statements are exclusive of one another.

(1) https://www.healthline.com/nutrition/...

(2) http://time.com/4919448/low-fat-v-low...

(3) http://www.eatwild.com/environment.html

(4) https://www.marksdailyapple.com/5-pri...

(5) https://thepaleodiet.com/tag/organ-meat/

 

How Can I Get Enough Veggies if I want to Integrate Some Keto into the Mix?

What a great question.

One of many that arises with the plethora of information saturating the wellness space on this trendy, “new” concept:  allowing the body to become reliant on fat as its primary fuel source, rather than depending primarily on sugar.

The premise of an authentic ketogenic diet is that by integrating an eating model consisting macronutrients balanced in the following manner: high-fat, adequate-protein, low-carbohydrate diet, the body is forced to burn fats rather than carbohydrates (1).

When we consume carbohydrates, we are ingesting glucose, which is then transported around the body and is particularly important in fueling brain-function.

Undoubtedly, sugar addiction abounds; the average American consumes 94 grams of the white powder per day (2)!   And it’s not simply a matter of not having enough willpower to nix it; research reveals that excessive sugar consumption in humans increases dopamine levels in a way similar to other drugs, such as cocaine.

Yet sugar is completely legal and what’s worse, we are continually told that it, amongst everything else, is ok in moderation.

A combination of mixed messaging, confusing diet and nutrition information and a desire to address subsequent health and weight issues with quick-fix methodologies has helped pave the way to where the US is today: fatter and sicker than ever before.

One of many of these misconceptions is that when cycling a ketogenic approach into one’s eating routine, that it’s not possible to intake enough veggies.

In actuality, it is.

While it is important not to confuse a low-carb approach with a no-carb approach, as well as not to blur the lines between one who voluntarily opts to integrate eating this way a few days per week with an already sick patient who would potentially benefit more from rigidly adhering to a lower number of grams of carbs per day, in neither case is the objective to consume zero carbs.

We do need some carbs; but that some is the part that confuses many as well as from where and when to source this macronutrient.

Carbohydrates are just one source of energy (3); the key is to realize they needn’t be the primary or certainly sole one. They help fuel your brain, kidneys, heart, muscles and central nervous system and aids in digestion by providing fiber.

However, when we present our bodies with an opportunity to shift to relying more heavily on fat as our primary fuel source,  in which there is less carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source.

People facing health challenges including but not limited to the conditions below can benefit tremendously (4):

Overweight / obese
High blood sugar, metabolic syndrome, diabetes (both type 1 & type 2)
Traumatic brain injury
Epilepsy
Parkinson’s disease
Alzheimer’s disease
Other neurological conditions
PCOS

So, too can those who may not (yet) have a diagnosed health condition, but are lurking in the murky waters of subclinical illness, now more commonly known as leaky gut, which is the primary underlying cause of digestive conditions. It’s also a contributor to autoimmune diseases, depression, brain fog, anxiety, allergies, eczema, acne, and chronic low energy.  Worst of all, leaky gut can be silent and show no symptoms in the early stages. It’s also believed to affect over 70% of the population (5).

The list doesn’t stop there; on the flip side; humans who have already achieved a state of health closer to optimal can also benefit from shifting away from their reliance on carbs (yes, sugar) in order to progress along their path to higher performance, not only in sport, but at work and in life as a whole.

And while this may read like an overstatement, the bottom line is that most of us are eating too much sugar, including too much fruit, not enough good carbs (which translates to in season, local, organic vegetables, primarily those which are leafy and green) and not still trying to force themselves into a too-low fat approach to eating.

Generally speaking, most can benefit from making at the very least, some subtle changes, in order to begin to see results.

Whether or not this entails integrating a keto approach periodically is another topic; simply starting out by having a mindful awareness to what you’re eating, where it’s coming from and how you’re feeling is goal number one.

If you’re already following an authentic Paleo approach  (traditional hunter-gatherer societies typically consume between 30–40% of their total calories from carbohydrate) (6), you may opt to test the waters out by experimenting with a day or two of a lower percentage of calories coming from carbs while increasing what you’re getting from fat, while allowing your protein consumption from properly sourced animals to remain moderate.

Fat sources should be natural and varied; not just the unsurprising coconut oil, olive oil and raw avocado, but also humanely sourced animal fats such as grass-fed tallow, pasture-fed lard and goose and duck fat.

Incidentally, if you are beginning to tinker with keto, don’t forget to cycle it, especially you ladies out there, by adding in strategic carbohydrate when appropriate at least a few days during the week.   For example, fellow endurance athletes need to understand how and when to add in that baked yam with dinner to prepare for a long bike ride the next day, to add banana and coconut water to a recover meal when executing a two / day session plan as well as how to make some wiggle room for that anniversary dinner out when a flourless chocolate torte and some cab is in order.

Last but not least, don’t get too caught up in the pseudo keto stuff out there.   Just easy as it now is to pop into any store and find neatly packaged products labeled as Paleo (as well as Vegan or gluten free), we can now find keto cookies, keto energy bars, a plethora of keto coffees ‘and more or less any other item one could conjure up.

Is there space for these items in your day to day?

Perhaps, but once again, the understanding of why one would adopt this approach, how it works and most importantly, if you’re clear enough to test it out properly is tantamount not only to your success but to ensuring it doesn’t go South and leave you in a less healthy place than you may already be.

Am I a believer in a keto approach?

Absolutely; with the caveat being that it’s only a part of one’s regime, and that the foundation is a Paleo inspired one, consisting of abundant, in season veggies, moderate portions of mindfully sourced proteins and ample natural sources of fat.

Let’s pause for moment and throw out the labels of Paleo and Keto, and for argument’s sake, just call it food.

A brewed coffee or tea with MCT oil, coconut butter, or grass fed dairy if you partake, blended together before a workout.

A freshly prepared mug of bone broth if it’s a day for intermittent fasting and if not, a breakfast of two eggs over easy cooked in coconut oil, 2 cups of sautéed spinach with garlic,  4 ounces of smoked wild salmon and a handful of blueberries as a meal after your exercise session.

Alkaline water, perhaps with a twist of lime, throughout the day.

A lunch consisting of half of last night’s leftover grilled, grass fed flank, a large bed of arugula, avocado, olive oil, a handful of raw, sprouted walnuts and a twist of lemon.

For dinner, sautéed broccolini, shredded seaweed, wild black cod and olive oil.

Without listing portions or macros, that’s my typical day to day.

It’s fresh, local, in season, simply prepared, delicious, healthy and most importantly… it’s food.

So, yes, circling back to the topic at hand at the beginning of this post, it is absolutely possibly to include enough vegetables during the days of an eating plan which veer more heavily toward a keto macronutrient profile than a Paleo one.

Some of the best veggie choices are low net carb for those of you who are counting and when prepared and eaten in a balanced manner can absolutely be the health promoting approach you’re looking for.

Keep in mind to tread lightly when it comes to the packaged, refined items and equally so, when reading warning of ‘the dangers of keto’ just as much as the ‘dangers of Paleo’.

Often simply by checking the source of these hyped pieces, we can soon see what and who is behind the mixed messaging.

Most importantly, if you remember one thing, you’ll be a step ahead, always:  eat food.  and move.

 

(1) https://en.wikipedia.org/wiki/Ketogen...

(2) https://www.huffingtonpost.com/entry/...

(3) https://www.webmd.com/food-recipes/fe...

(4) https://chriskresser.com/7-things-eve...

(5) https://www.kettleandfire.com

(6) https://www.ncbi.nlm.nih.gov/pubmed/2...