The Magic Pill is Real Food – So you’ve decided to be healthy. Now what?

So much information, so little time. We all want to be healthier, but with so many experts telling you what you should be eating or what supplements you should be taking it can be confusing. I say strip it down to the basics. Just eat real food.

What is real food as I define it? Sustainably raised meat, poultry & eggs, fish, vegetables, fruits, nuts & seeds. What isn’t it? Processed food like bread, pasta, cereal, or pretty much anything with a label. Most of what’s in the grocery store actually. Typical SAD (Standard American Diet) food. Does it mean you can never have a treat again? No. Once you make improvements in your health, you can have occasional splurges. For me personally, my digestive health and overall wellbeing improved so much typical SAD food isn’t even tempting. I’ve become a much better cook and I’ve learned to genuinely enjoy whole food based treats.

I’m not a nutritionist and have no medical credentials, so what I offer here is not in any way medical or nutritional advice. I think of myself as a whole food facilitator. When you have decided to make improvements in your diet, it is hard work. Most of us are so entrenched in our food preparation and eating habits we don’t even know where to start. I’ve been down the path and regained my health. I no longer rely on allergy medicine, heart burn medication, Nsaids or acetaminophen to feel operational. My migraine frequency continues to diminish.  So I want to help you if you want to try it out! If you are ready…dive in.

STEP 1: Clean the crap out of your kitchen. Box up unopened SAD food and take it to the food bank. If it is opened, throw it out. This includes cereal, bread, crackers, chips, anything with sugar, high fructose corn syrup, hydrogenated oils, vegetable oils-canola, soy, safflower, corn, etc. JUST GET RID OF IT! This is not negotiable. If it is in your house, you will eat it. Set yourself up for success.

STEP 2: Meal plan. This includes making shopping lists and cooking several meals for the week. Plan on at least five hours to get yourself set up for the week. The upside is you’ll have free time during the week because you’ll have planned so well. No need to spend a bunch of money on cookbooks to start off, there are plenty of free resources to get you started.  Here are some great links for recipes and information on real food eating:

http://www.thepaleomom.com/    http://everydaypaleo.com/    http://theclothesmakethegirl.com/                                                   http://nomnompaleo.com/recipeindex

STEP 3: Sleep. At least 8-9 hours a night. This is not negotiable. Get a sleep mask and earplugs if it helps.

STEP 4: Get more sunshine & increase your activity. Find a walking/workout buddy. If that isn’t an option, use a website like http://www.meetup.com to find other people in your area that have the same health and fitness goals. Make plans, not excuses.

That’s all I have for now.  Hope it helps! If you have questions or need tips or encouragement, e-mail me at: haclife@outlook.com

Advertisements

When a Whole 30 Isn’t Enough

Starting your journey to health with a Whole 30  is a brilliant idea. The information and community support is tremendous. You will feel better and understand the power of eating REAL food. What I’ve learned though is sometimes it isn’t enough. What? Giving up all the food that makes you joyful isn’t enough? That’s crazy talk! Well, it is my truth. Would I go back to eating processed food and too much sugar? No way.

My “only” lingering health issue after several years of real food eating is migraines. I have abnormal ones. They come on first with a visual aura and last 2-4 hours. Occasionally I will go months without one. Sometimes I get a couple a month. If I had to guess, I’d say they have something to do with my hormones as I’ve addressed diet & lifestyle. However I haven’t had to take antibiotics for five years and I cannot remember the last time I was really sick. Oh wait I do remember; it was when the hospital made me get a flu shot before I could see my new granddaughter four years ago. I felt crappy for a few days, but was not bed ridden.

My point of writing this is to say even though your health might not be perfect after you clean up your diet, it will be improved in noticeable ways. The bottom line is you can’t take a pill or supplement and keep making poor food choices if you want to improve your health, lose weight or feel better long term. For improvement in your health to need to heal your gut. And for healing to occur in your gut, you have to eat real food, have good sleep and stress relief hygiene (yoga, meditation), and move. Walk outdoors and lift heavy things and surround yourself with good people. You have to do this for a long time before you “cheat.” Maybe a year, maybe two, maybe three. I was forty when I found out I was gluten and dairy intolerant and had what I now know was the beginnings of autoimmune issues. Real food, real activity, real sleep is a lifestyle, not a diet. You are kidding yourself if you think one Whole 30 is going to fix you forever. It is a stepping stone to get you on track for having a better quality of life. You have damaged your gut over a lot of years and you need to honor yourself enough to give it time to heal. Use the wealth of free information on sites like www.Robbwolf.com , www.thepaleomom.com, www.marksdailyapple.com, www.everydaypaleo.com, and www.radicatamedicine.com to get started. Check out the books links in my resource section for help too. You don’t have to pay for meal plans or shopping lists, because people who live this way (like me) want to help you. Recruit family and friends to do it with you and have planning dates and batch cooking parties. It is work, but it is beyond worth it. If you put in the work, down the road you can have some of the celebratory treats on special occasions, but you might not want them.

Carbohydrate Reality Check

Carb_Curve_x

Chart credit:   http://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/#fitness

All the way back in 2008 I found out I was gluten and casein (dairy) intolerant and eliminated both from my diet completely for 3 months and after that about 95% of the time. I dropped one size immediately and had no migraines for seven months. After reading Robb Wolf’s The Paleo Solution in 2010 I went full on paleo and dropped a couple more pounds, was exercising regularly, but couldn’t seem to get rid of my muffin top. Then I saw the chart above, incorporated the information and over three months I lost another two full pant sizes. It completely got me off of “counting calories” and rid of the idea that you can out exercise bad food choices. I was eating great tasting, nutritious, filling food and improving my body composition. What a concept. I also haven’t had to take antibiotics since I made this change. Glean what you want from that. Sugar/bad carbs? No bueno.

Over the past few years I’ve read extensively about diet and exercise and know for me the 80/20 rule is true. Eighty percent of your health, weight and body composition is your diet. You need to quit thinking you can eat whatever you want and then go exercise it off. You are either feeding & healing your body or damaging it. If you are fat, diabetic, suffering from arthritis or generally sickly you need to give your body real food. You can’t medicate away bad food choices. You need to heal your gut and regain control over your health.

There are so many great websites and books for you to use for resources. Here are a few:

Digestive Health With REAL Food by Aglaée Jacob is an awesome, easy to read book about digestion, food and health. She also offers a food challenge and support and will answer questions through a private FB page during the challenge. Invaluable resource! http://radicatamedicine.com/

Have you heard of It Starts With Food? Here is the website http://whole9life.com/

Robb Wolf author of The Paleo Solution has so much great info and tons of podcasts on his site: http://robbwolf.com/

Want encouragement? Have questions? Leave me a comment 🙂

The Magic Pill is Real Food – So you’ve decided to be healthy. Now what?

So much information, so little time. We all want to be healthier, but with so many experts telling you what you should be eating or what supplements you should be taking it can be confusing. I say strip it down to the basics. Just eat real food.

What is real food as I define it? Sustainably raised meat, poultry & eggs, fish, dairy, vegetables, fruits, nuts & seeds. What isn’t it? Processed food like bread, pasta, cereal, or pretty much anything with a label. Most of what’s in the grocery store actually. Typical SAD (Standard American Diet) food. Does it mean you can never have a treat again? No. Once you make improvements in your health, you can have occasional splurges. For me personally, my digestive health and overall wellbeing improved so much typical SAD food isn’t even tempting. I’ve become a much better cook and I’ve learned to genuinely enjoy whole food based treats.

I’m not a nutritionist and have no medical credentials, so what I offer here is not in any way medical or nutritional advice. I think of myself as a whole food facilitator. When you have decided to make improvements in your diet, it is hard work. Most of us are so entrenched in our food preparation and eating habits we don’t even know where to start. I’ve been down the path and regained my health. I no longer rely on allergy medicine, heart burn medication, Nsaids or acetaminophen to feel operational. My migraine frequency continues to diminish.  So I want to help you if you want to try it out! If you are ready…dive in.

STEP 1: Clean the crap out of your kitchen. Box up unopened SAD food and take it to the food bank. If it is opened, throw it out. This includes cereal, bread, crackers, chips, anything with sugar, high fructose corn syrup, hydrogenated oils, vegetable oils-canola, soy, safflower, corn, etc. JUST GET RID OF IT! This is not negotiable. If it is in your house, you will eat it. Set yourself up for success.

STEP 2: Meal plan. This includes making shopping lists and cooking several meals for the week. Plan on at least five hours to get yourself set up for the week. The upside is you’ll have free time during the week because you’ll have planned so well. No need to spend a bunch of money on cookbooks to start off, there are plenty of free resources to get you started.  Here are some great links for recipes and information on real food eating:

http://www.thepaleomom.com/    http://everydaypaleo.com/    http://theclothesmakethegirl.com/                                                   http://nomnompaleo.com/recipeindex

STEP 3: Sleep. At least 8-9 hours a night. This is not negotiable. Get a sleep mask and earplugs if it helps.

STEP 4: Get more sunshine & increase your activity. Find a walking/workout buddy. If that isn’t an option, use a website like http://www.meetup.com to find other people in your area that have the same health and fitness goals. Make plans, not excuses.

That’s all I have for now.  Hope it helps! If you have questions or need tips or encouragement, e-mail me at: haclife@outlook.com