Why I Love the Paleo Diet

A Brief Note on Diet, or Why I love the Paleo Diet

I love the Paleo diet, but for different reasons than why most people..  Most people state that the Paleo Diet is the diet that we ate up until around 10000 years ago, which is probably mostly true (it’s hard to tell exactly, we weren’t around then). They state that our digestive system has not evolved quickly enough to eat the Standard American Diet that we eat today.  

I’m not so sure about this. Our digestive system and its microbiota (the bacteria and other things living in our guts) can evolve quickly to our food intake.  It’s becoming increasingly obvious that more and more people are becoming sensitive if not downright allergic to today’s food supply of processed grains, sugars, pasteurized dairy, eggs, and sometimes even fruit! I have observed that most of my patients cannot tolerate our now extremely processed food supply.   

No, I like the Paleo diet not for its philosophy, but the results it delivers with patients. I’ve tried all different diets with myself, and with my patients, and Paleo delivers the best results clinically, hands down!  It’s common sense: remove the  highly processed, allergy producing foods from the diet and leave the real food ( fruits, veggies, meats, nuts, and unprocessed oils). This is what health is built on!

You can get any book on the Paleo Diet, or do a Google search, and you’ll probably come up with a million references to eating the Paleo way.  Or, you can just look at the list below.  It really is that simple.

As a caveat, there’s some disagreement as to whether beans and legumes should be in a true Paleo diet. I tell people to cut them out, at least until they are better, as they can bother a lot of people, even if they’re not aware of it.

I also tell people to cut out pasteurized dairy, although raw dairy seems to be perfectly permissible, if you’re not allergic to it.  A qualified Nutrition Response Testing practitioner can test you for an allergy to pasteurized dairy. Blood tests won’t be able to pick this up.  

A lot of people wrongly believe you must eat grains in order to get fiber and B vitamins.  You can get plenty of fiber from seeds, nuts, and veggies.  Likewise, you can get plenty of B vitamins from meat, eggs, and fish.

To start with, here’s what to cut out:

  1. Grains, even the “healthy” grains like quinoa, and brown rice.  Our highly processed grain supply turns to sugar very quickly in the body.  None of my patients tolerate grains well, even if they think they do.  They usually feel much better after they cut grains from their diet.  In my experience,  nearly all of my patients have some kind of hidden immune system weakness aggravated by grains, even if they don’t know it.

 

  1. Processed sugar, including white sugar, brown sugar, pasteurized honey, cane syrup, maple syrup, corn syrup and agave nectar.  Fruits, stevia, monk fruit extract, erythritol, and other natural, non-sugar sweeteners are usually fine. However, it is a good idea to tests these sweeteners with Nutrition Response Testing to make sure one is suitable specifically for you.  

 

  1. Pasteurized dairy.  Raw dairy products are fine for most people. Raw dairy is becoming more common as people become more informed, just read the label.  If it says “Raw Dairy,” it’s for you. If it says “Pasteurized,” pitch it! Once again, Nutrition Response Testing will tell you yea or nay.  

 

  1. Beans and Legumes.  Don’t add these back into your diet until you feel nearly 100 percent better.  Experiment by eating them once a day for 3 days.  If they make you feel worse, cut them!

 

  1. Potatoes.  Although potatoes are not bad for you, they are a starchy food and they turn into sugar very quickly in your body.  Since we’re overloaded with sugar, cut potatoes from your diet until you start feeling better.  Like beans and legumes, add them back into your diet once a day for 3 days, and record how you feel.  If you feel worse, cut them.  After they feel better, most people can eat potatoes once or twice a week.

 

That’s only five things you need take out of your diet! Cut down the QUANTITY of poisons, then work on the QUALITY of food.  Before I give you the good foods list, please keep this in mind: it’s best to have everything GMO free, organic, grass fed, and such, but it’s more important to cut down/out the QUANTITY of poisons (the first 3 things listed above, followed by the next 2 for the first month trial), and then work on the QUALITY of the food below.  Got that?   

Here’s a list of some good foods.

    • Fruits, preferably organic
    • Veggies, preferably organic
  • Free range meats
  • Cage free chicken and eggs
  • Wild caught fish
  • Raw seeds and nuts

 

  • Oils-I like Avocado, Olive, coconut, macadamia, etc.  This isn’t an all-inclusive list.  Try to avoid canola, and other processed vegetable oils, which are heavily processed and bad for you.
  • Lots of purified water, at least 8 glasses per day.  Tap water has too much chlorine, fluorine, and other toxins, so do your best to drink purified water.  

That’s it! That’s my recommended diet, in a nutshell!

In the subsequent chapters, my wife Laura will go through various recipes utilizing the guidelines I went over above.   Remember, a diet shift like takes time. If you nail it down in the next six months, you’re ahead of the game!  

The sicker you are and  the faster you make these changes, the quicker you’ll feel better.  I know that when I was sick, I changed everything overnight because I was so sick of being sick.  I felt 100 percent better within a week!  So stick with it, whether you make changes fast or slow, you can do it!

Here’s a few additional steps to changing over to a Paleo Diet:

  1. Go through your kitchen, and throw out the poison foods!  Just say no and get rid of them!  Don’t give them away, they’re poison!  Arguably,  you could give them away someone you don’t like, but I’ll deny saying that if anyone asks!
  2. Make a list of the fruits, veggies, meats, nuts, seeds, and oils you’d like to have on hand.  You can get an idea of what you’ll be eating by looking at the recipes in the subsequent chapters.
  3. If change is hard for you, make a plan, Stan!  Week one, cut out sugar, week two, cut out grains, week three cut out pasteurized dairy, all while gradiently increasing your water intake to flush out toxins.
  4. Read this article, and look up other Paleo books.  My favorite book is “The Paleo Cure” by Chris Kresser.  Rob Wolff, and Dr. Loren Cordain also have lots of info on their websites.  Feel free to read until you feel comfortable.  And remember, the main idea is to cut out the three poisons: processed sugar, grains, and pasteurized dairy!  Don’t get lost in the minutiae!
  5. Get a buddy and do it together!  Better yet, make it a family thing!  Who wouldn’t want to make our loved ones healthy!  By the way, if your children need to go Paleo, the whole family needs to make the change!  Children will not do what their parents won’t do!
  6. Write down how you feel now, and how you’ll feel after you make these changes.  Be honest!  Positive affirmation works wonders on willpower.
  7. Make a log.  Write down everything you eat, at what time, and how you feel every day in a notebook.  Include in it how you slept, how many bowel movements you had, etc.  This will make you really confront what you are eating, so that you want to make changes.
  8. Keep these dietary guidelines in mind when eating:
    1. Breakfast-protein and fat.  Bacon and eggs, meat and nuts, sausage, or even a protein shake (see section on protein shakes) are good choices.
    2. Lunch-protein and veggies and/or salad, and a piece of fruit if you like.
    3. Dinner-protein and veggies and/or salad, and a piece of fruit if you like.
    4. Snacks-fruit, nuts, raw cheese, seeds, and cut up veggies make great snacks.  
    5. These are not hard and fast rules to live by, but they do help to keep in mind.
  9. Make an appointment with a Nutrition Response Testing practitioner.  Just call 866-418-4801, and ask for a referral for someone in your area.  A Nutrition Response Testing practitioner can tell you exactly which foods are best for you to incorporate, and which ones are most important to cut out.  It takes all the guess work out of your own personal nutrition plan!

I know it sounds simple, but this is a good basic diet to start for 99% of patients.  And remember, give yourself time with this diet.  If it takes 2 years to incorporate, that’s 2 years well spent.  The most important thing is that you get started today!  A funny thing happens though when you start: you feel better and better the more change you incorporate, and all of a sudden, you like this diet!  You like this diet because it makes you feel GOOD!

As an aside, if you do make these dietary changes, and you either don’t feel better, or don’t feel all better, it’s one of these things:

  1. Exercise related
  2. Stress related
  3. Toxic stress that has to be handled with nutritional supplements. This includes immune dysfunctions, vitamin and mineral deficiencies, organ dysfunctions, food allergies, metal and chemical toxicities.
  4. Attitude related.  What are you doing that you shouldn’t be doing, and what should you be doing that you are not doing?  This is a hard one for people to confront sometime, but I can tell you this: dishonest people do not heal!  See the chapter on “Mindset for Healing” for more information on this.
  5. Time.  Some things take a long time to heal, or have gone so far that they may never heal properly.  I have to tell you, people not being able to heal, RARE, if take the steps I go over in this book.  Usually people do not heal because they are not doing something right, NOT because it’s too late!

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The 10 Commandments of Chiropractic and Nutrition

Do you ever notice how sometimes your chiropractic adjustments just don’t “hold” as well as other ones?  You get adjusted, and feel better for a day, or a few hours, but the pain comes back?  If this sounds like you, then listen up to the Top 10 Chiropractic Nutrition Commandments!

  1. Don’t eat processed sugar! Everyone knows that sugar is bad for you (yes, even a little bit), but what most people don’t know is that sugar is terribly inflammatory, in other words, it will cause you not to hold your adjustments!  Cut it out!
  2. Cut way way back on all grains! Grains turn to sugar in your body very quickly, causing inflammation.  Most people are slightly to severely sensitive to grains, meaning that they don’t process them well in their body, creating more inflammation. Grains also tend to aggravate autoimmune conditions. Lastly, grains turn to sugar so quickly in the body that they tend to feed the “bugs” in our body, such as bacteria, viruses, fungi, and parasites.  Scientists are now finding out that chronic diseases such as heart disease, diabetes, arthritis, and all autoimmune diseases are linked to a chronic infection in the body.  Cutting out grains helps fight these infections.
  3. Cut out (or way way down) on pasteurized dairy. Pasteurized dairy is very difficult for the body to process.  Cutting way down on it helps with many problems, such as the inability to hold adjustments, asthma, skin conditions, allergies, and so on.
  4. Drink enough water. People need between ½ gallon, and 1 gallon per day of water.  If you have pain, and you drink less than ½ gallon per day, increasing it to ¾ gallon per day for 2 weeks usually helps immensely.
  5. Lose the weight! Every 1 pound extra on the front of your body puts 10 pounds of pressure on your spine.  This is especially true for your low back.  Even 10 pounds weight loss makes a huge difference.
  6. Get moving! Regular exercise cuts pain by up to 50%!  And it doesn’t matter where you hurt, if you have shoulder or arm pain, walking or biking helps.  Any exercise helps all body pain!
  7. Do therapeutic exercises! If you have any question about what exercises you should be doing, you can watch them , or ask us when you come in for your next visit!
  8. Get enough vitamin D. By now, everyone knows that they need to have enough vitamin D.  Have your levels tested, and supplement as needed.  Vitamin D, when deficient, will lower your absorption of calcium, making it impossible to hold your adjustment.
  9. Get enough (good quality) calcium. Unlike vitamin D, blood tests do not show how much calcium is in your muscles, only your blood.  There is a muscle reflex test that shows when you need more calcium in your tissues.  We use Calcium Lactate with our patients (other calcium supplements don’t work nearly as well, and at the doses you need to take them, they can be dangerous!).  Like I said in #8, low calcium in the muscles will make it impossible to hold an adjustment.
  10. Get enough sleep. Lack of sleep makes everything worse.  95% of people need 7-9 hours per night for optimum health.

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Feeling Stopped Up?

Most people know that regular bowel function is imperative for proper detoxification of the body and disease prevention. Sometimes, though, we forget the little things that help with constipation.

Here they are:

  1. Are you drinking enough water? People need about half their weight in ounces per day of water i.e.: a 160 pound woman needs about 80 ounces water. You’ll need extra if you drink diuretics such as coffee. Adequate water intake helps with bowel function, kidney function, and lubricates the joints. Drink your prescribed amount of water for about 2 weeks to see the full effect.  Some people say they don’t like water. This is a sign that your body is not detoxifying correctly- all the more reason to drink water! Adding a little lemon juice to the water usually makes it more palatable to drink.
  2. Are you eating enough fiber? To make sure you are eating enough fiber, eat 2 servings of fruit and 3 servings of veggies per day. This amounts to 2 medium size salads, and 2 apples for snacks, or the equivalent. Raw or cooked veggies are fine.
  3. When these steps fail, try eating 3-6 soaked prunes each morning. Just take 3-6 organic, unsulfured prunes, put them in a bowl, and cover them with water the night before. Eat them in the morning.

When these steps fail, it means there is another underlying cause of your constipation. A correctly performed Nutrition Response Testing exam will find the underlying cause.

Sleep

10 Forgotten Things to Help Sleep

Previously, I wrote about how to help your sleep naturally. However, I forgot to include some easy, almost common sense cures!  Here they are:

  1. Cut your caffeine. It’s estimated that 50% of the population is sensitive to caffeine, often without knowing it. Try cutting caffeine (especially coffee) after 12pm.  If you’re like me, and you love an afternoon cup of coffee, substitute green tea, or herbal tea (mint teas especially, since they are relaxing).  Green tea has a small amount of caffeine, but doesn’t seem to affect sleep like coffee.  If you think you’re extra sensitive to caffeine, try cutting it out altogether.
  2. Cut down artificial light. Melatonin is the primary sleep hormone. Artificial light, especially blue light,  disrupts its production in your brain.  Computers, phones, iPads, Kindles, Nooks, and televisions are particularly bad. You can do two things about this:  turn off those sources of artificial light when it gets dark or get blue light blocking glasses to wear once it gets dark outside.  Uvex and Solar Shield are two popular, inexpensive brands.  This really helps, plus you’ll look cool while wearing them!
  3. Try eating more carbs at dinner. The pineal gland makes melatonin out of tryptophan. As a result, this gland controls the body’s circadian rhythm.  Carbs increase tryptophan’s access to the pineal gland. I recommend eating carbs like fruit and root vegetables(such as sweet potatoes), not grains and processed sugars (both of which aggravate autoimmune conditions and other health concerns in the body). 30-40 grams of carbs should do it.
  4. Keep your bedroom as dark as possible. Even small amounts of light disrupt sleep patterns and melatonin production. Try using black out shades.
  5. Keep your bedroom cool. During sleep, your core temperature drops. Encourage this by keeping your bedroom below 68 degrees.
  6. Try to actively relax during the day. Stress hormones discourage sleep. Relaxation lowers overall stress hormone levels in the body.  Just 15 minutes of yoga, meditation, deep breathing, or some other relaxation technique helps immensely.  I like to practice deep breathing every afternoon for 15-20 minutes.
  7. Get outside during peak sun hours, even in the winter! Natural light helps reset your circadian rhythm. Try and get outside every day.
  8. Exercise during the day. Exercise lowers stress hormones at night, encouraging sleep.
  9. Keep a to-do list. Write everything you have to do the next day in a journal, notepad or whatever. Writing it down helps to get it out of your head so that you can sleep better.
  10. Keep a grateful log. Write down 3 things you are grateful for. I also find it helpful to write down the things  I got to do that day that I enjoyed.  Emphasizing the positive really helps change your mindset long-term.

Try these out.  I confess I don’t do them all, just he ones that are easiest for me to do.  You can do the same.  Just keep trying each one on the list until you sleep like a baby.  If you still have trouble, see the first article that I wrote on sleep.

Fixing Lyme Disease

Fixing Lyme Disease

So how exactly did I go about fixing my Lyme Disease?  Well, first, let me recap on 5 crucial steps to fixing Lyme Disease:

  1. I admitted that I had Lyme disease.
  2. I became 100% determined to beat Lyme disease, mostly by myself, with help from my teachers.
  3. I promised myself that I would do whatever it takes to beat Lyme disease once and for all, even if it meant that I had to give up things, or change the way I lived.
  4. I put myself in charge of eradicating this disease.
  5. I took it as a personal mission to help as many people with Lyme disease as possible.

Basically, I totally confronted the problem.  This I think is the most important step to fixing any problem.  Once I made the above decisions, I realized “It must be hanging out in some weak area of my body”. I sat with this for a while and realized that I had had weaknesses in my lungs, kidneys, adrenal glands, liver, and gallbladder, and taken supplements for them.  But the problem kept coming back.  I also had swollen lymph nodes off and on since I was about 14, and even gotten surgery twice because of this situation.

The lymph system is a little hard to test, as it is literally everywhere, and can be a problem anywhere.  So I went to the lymph nodes that regularly caused problems in my body, and guess what I found?  Some sort of bacterial challenge, and it was bad (in Nutrition Response Testing, we keep away from “diagnosing” anything to keep the FDA off our back, but we can say that we have an immune system challenge)!  I had hit paydirt!

Next, using Nutrition Response Testing Acute Dosing Protocol, I found which supplements would support the organ (the lymph nodes) and immune system challenge (bacterial) that came up. I took the dosage I found, but instead of taking it daily, I took it hourly!  As my brilliant wife had pointed out, I had an acute exacerbation of a long term problem, that needed help right now! The results were undeniable:  the cough that I had immediately stopped, and the open wound I had in one of the infected lymph nodes for 6 months healed in two days.  It was a miracle. I kept this protocol up until I felt 100% better, then I gradually cut down the supplements as my body indicated with muscle testing.

So what did I learn from this?

  1. If it looks like Lyme and acts like Lyme, it’s probably Lyme!
  2. You’ve got to use Nutrition Response Testing locate the immune system weakness exactly.
  3. You’ve got to use Nutrition Response Testing to test exactly what you need to support the weakness.
  4. You’ve got to follow through 100% on your supplement program.  This may take time.
  5. I had to totally stop eating refined sugar, grains, and pasteurized dairy.
  6. I had to adhere to a diet of fruits, veggies, meats, nuts and oils in order to rebuild my immune system.
  7. I had to handle the different stresses in my life to take the pressure off of my immune system.
  8. Sometimes I had to take wayyyyyyyy more of the supplements I tested for than what is generally suggested.  Basically, I had to go with what my body said to do, instead of what someone else who wasn’t in my body said.
  9. I had to trust that my body knew what it wanted, and if I wasn’t feeling better, I just hadn’t found the problem yet.
  10. Lyme disease is definitely curable.

I hope this 4 part series into my own personal health challenge helps you with your own health challenge.  Keep tuned each week for more advice on how you can help yourself live a happier, healthier life!

"Great guns" against Lyme Disease

“Great Guns” Against Lyme Disease

At this point, I’d like to point out that I would say that my Lyme disease was officially diagnosed in 2014, even though I think it really began in 2011 with a tick bite.  Or did it really start before that?  I mean, I had a history of childhood and adult illnesses including: allergies, asthma, recurrent severe prolonged bronchitis, Ulcerative Colitis, Salmonella poisoning, finally culminating with Lyme disease.

Or was it just that I had gotten sick as a child, never really gotten healthy again, and continually gotten sicker until I finally pulled all the stops and, as my Mom would say, “go great guns” against anything that was living in me that I didn’t want setting up shop anymore.  I would like to point out that ever since my Salmonella poisoning when I was 21 I had migrating pains.  My first bout of back pain followed my diagnosis of Ulcerative Colitis.  Basically, I never felt good until recently, when I went “great guns” against whatever was infecting me.

Here’s my own take on it.  I think that I was either born with a weakened immune system, or got some kind of infection very early in life.  I think that each illness was just either an exacerbation of the old infection, or a new thing taking up residence in my weakened immune system.  It’s important to note that to get over both my Lyme and Salmonellosis, I had to cut grains and sugar out of my diet.  I, like most people, find that these two foods weaken my immune system greatly.  Guess what I lived on as a kid?  You guessed it, grains and sugar!  No wonder I kept getting sick.

Here’s a list of things associated with my Lyme disease:

  1. Asthma
  2. Allergies
  3. Migrating pains (neck, shoulders, low back, knees)
  4. Recurrent swollen lymph nodes
  5. Boils
  6. Depression
  7. Anxiety
  8. Fatigue
  9. Forgetfulness
  10. Brain Fog
  11. Irritability
  12. Panic attacks
  13. Weight gain
  14. Insomnia

Next week, I’ll clue you in to exactly how I was able to locate and eliminate what was weakening my immune system, and how exactly I killed the Lyme bug.