Nutritional Consulting for a Hypothetical Client with GI Issues

Nutritional Consulting for a Hypothetical Client with GI Issues

By Laura Sheehan

March 19, 2018
My client Mrs. Green has come to me for help with her GI issues. Her symptoms include diarrhea, constipation, and recent unintended weight loss. She works full-time as a social worker and is also working on her master’s degree. She and her husband cook some of their meals and she also buys ready-made food at a gourmet shop.
Mrs. Green is wondering whether she might have IBS but based on her food record it appears she has already determined that she has it. Her consumption of fiber is very high. Fiber is a commonly recommended treatment for IBS by physicians1. But Mrs. Green may be consuming too much, or the wrong types of fiber2. I would suggest that she start to limit all types of fiber in her diet (i.e. beans, wheat berries), at least until her symptoms improve. I would also have her examine her continuing consumption of Metamucil and Colace, especially since she is currently not constipated. If she would agree to cutting them out or at least reducing them, we could see how that would affect her symptoms.
Another possible cause of her bowel issues is Lexapro. I do not know how long she has been taking it and I would attempt to get this information from her, especially because both diarrhea and constipation are listed as “common side-effects” of the drug3. If the bowel issues seem to have begun relatively concurrent or subsequent to her taking Lexapro, I would suggest that she talk to her doctor about potentially switching medications for her depression and anxiety.
My biggest concern about Mrs. Green is that she might be gluten-intolerant. Her reliance on gluten-containing foods is evident from her Food Frequency Questionnaire and 24 Hour Recall. Considering that cutting out gluten could help her IBS symptoms4, I will focus on this in the next section.
Mrs. Green appears to be an overall health-conscious eater. Among her favorite foods, she lists fish, salads, vegetables and fruits. Most of her foods appear to be fresh and not processed. Even the foods she buys pre-prepared at the gourmet shop look like they are made from scratch. This is good.
I am recommending that Mrs. Green do a trial of a gluten-free diet. I do not think this will be difficult for her as she will not have to change her current food selection habits very much. She will need to learn to replace gluten-containing foods in her diet with gluten-free options. It is likely that her gourmet food shop has gluten-free food selections that are prepared fresh and not processed. For example, instead of buying wheatberry salad, she could buy quinoa or buckwheat salad (although it would be better to buy tuna salad since I would like her to cut back on the fiber). Gluten-free foods are usually more expensive but this will likely not be an issue for her considering her demographic.
In order to increase the chance of compliance, I will try to transition Mrs. Green slowly to gluten-free. From her 24 Hour Recall, it looks like she consumes a gluten-containing food three times daily. I will work with her over time to reduce this to two servings a day and then gradually to zero servings. This should be relatively easy to do since she is motivated to make the necessary changes, and will be especially motivating for her if she sees changes in her symptoms.
The seed pizza is a favorite of Mrs. Green’s and for this reason I will provide an alternative gluten-free recipe for her. Here is the original recipe:
Seed Pizza
1 13- to 14-oz. pkg. refrigerated whole-wheat pizza dough
2 Tablespoons shelled pumpkin seeds, plain sesame seeds, and black sesame seeds
2 Tablespoons toasted pine nuts
3 cloves of roasted garlic
3 ounces of fresh mozzarella, cubed
½ tsp. red pepper flakes
1 tsp. olive oil
Preheat oven to 425 degrees. Lightly grease a large baking sheet. Unroll pizza dough onto a lightly floured surface. Using your hands, shape dough into a 12×9-inch rectangle. Brush the pizza dough with the roasted garlic. Sprinkle with seeds and pine nuts and lightly sprinkle with salt and red pepper flakes. Sprinkle cubed mozzarella evenly over pizza. Drizzle olive oil over pizza. Bake for 8 to 10 minutes or until cheese is completely melted. Cut and serve.
Gluten-free modification:
Substitute a pre-packaged gluten-free pizza dough for the whole-wheat pizza dough in the recipe.
The gluten-free pizza dough should taste similar to the whole wheat pizza dough. In keeping with my philosophy of not changing too many things at once, I am making a relatively simple change in the recipe. I love the idea of a homemade cauliflower crust, but that would be a lot more work and Mrs. Green is already busy and stressed. Keeping the changes simple and straightforward will increase compliance. Plus Mrs. Green will get to keep the “crunch” she enjoys in her pizza.
Nutritionally, the whole-wheat and gluten-free pizza crusts are quite similar, at least from a macro-nutrient perspective5,6. According to the nutrition information supplied by the manufacturer5,6, each crust has about 150 kcal per serving and comparable amounts of carbohydrate (about 31 g/serving). Both recipes are low in fat and protein. There is only a small amount of fiber (2g) in each pizza crust.
Once I’ve made headway with Mrs. Green in cutting out dietary gluten, I would then assist her in eliminating refined sugars from her diet in the context of her overall carbohydrate consumption7. The degree to which I would eliminate the sugars depends on her response to the changes she will have made thus far.
In conclusion, I will work with Mrs. Green over a series of consultations to systematically identify and alter potential issues with her diet that are contributing to her symptoms. I will help her transition to a gluten-free diet and rule out issues with her fiber and laxative intake. I will also encourage her to examine potential unwanted side-effects of the Lexapro she is taking with her doctor.
1. El-Salhy M, Ystad SO, Mazzawi T, Gundersen D. Dietary fiber in irritable bowel syndrome (Review). International Journal of Molecular Medicine. 2017;40(3):607-613. doi:10.3892/ijmm.2017.3072.
2. Talley N. Soluble or insoluble fibre in irritable bowel syndrome in primary care? Randomised placebo controlled trial. Yearbook of Gastroenterology. 2010;2010:46-47. doi:10.1016/s0739-5930(10)79444-7.
3. Lexapro Side Effects by Likelihood and Severity. WebMD Web Site. Accessed March 18, 2018
4. Vazquez–Roque MI, Camilleri M, Smyrk T, Murray JA, Marietta E, Oneill J, Carlson P, Lamsam J, Janzow D, Eckert D, Burton D, Zinsmeister AR. A Controlled Trial of Gluten-Free Diet in Patients With Irritable Bowel Syndrome-Diarrhea: Effects on Bowel Frequency and Intestinal Function. Gastroenterology. 2013;144(5). doi:10.1053/j.gastro.2013.01.049.
5. Whole Wheat Pizza Dough. Web Site.
Accessed March 18, 2018.

6. Schar Gluten-Free Pizza Crusts. Thrive Market Web Site. Accessed March 18, 2018.
7. Goldstein R, Braverman D, Stankiewicz H. Carbohydrate malabsorption and the effect of dietary restriction on symptoms of irritable bowel syndrome and functional bowel complaints. IMAJ. 2000; 2(8): 583-587.

Carbohydrate Diets in Clinical Nutritional Practice

Carbohydrate Diets in Clinical Nutritional Practice

By Laura Sheehan

I have been using low-carbohydrate diets in my nutritional consulting practice for three years. The results have typically been very good. For the most part, people lose weight, reduce inflammation, improve their digestive function and have better energy. I don’t have a one-size-fits-all diet that I recommend but help people to reduce their carbs to a reasonable level where they start to feel better. This level is different for everyone. People that have severe metabolic issues such as diabetes, heart disease, or obesity, I would recommend that they go even lower carbohydrate. When these people follow a ketogenic diet, they have reversed diabetes and lowered inflammatory blood markers. I do not believe everyone needs to go keto to be healthy however (many nutritionists are espousing this right now).

Some of the most dramatic “low-carb successes” I have witnessed have been Alzheimer’s clients. There have not been very many of them, I admit. But when they do choose to agree to follow a very low carbohydrate (no more than 30 grams of carbohydrates a day) and high fat diet, I have observed amazing results. People that didn’t seem quite “all-there” in the room with you suddenly begin to look you in the eye and engage you in meaningful conversation. It stays that way as long as people are willing to keep the ketogenic diet going. I can immediately tell if they have indulged in sugar when I meet with them.

What would account for this observed effect? A study1 showed that ketone bodies are protective of hippocampal neurons in vitro that have been exposed to a a fragment of amyloid protein, Aβ1–42, a substance found to produce a deficit similar to Alzheimer’s disease.

I have come across many different viewpoints on low carbohydrate diets and their effect on health. The scientific data are mixed2. I personally believe that human beings can be healthy and eat a vast array of different types of diets. What I am looking to do in my practice is to balance out the incredible over-consumption of sugar that most of my clients are guilty of. To this end, a continuum of different lower-carbohydrate diets appears to be useful. Even though the scientific debate is clearly not settled, I believe I have been helping people get healthier, lose weight, and feel better on lower-carbohydrate diets.

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1. Kashiwaya Y, Takeshima T. d-β-Hydroxybutyrate protects neurons in models of Alzheimer’s and Parkinson’s disease. Proc Natl Acad Sci U S A. 2000 May 9; 97(10): 5440–5444.
2. Nordmann AJ, Nordmann A. Effects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors. Archives of Internal Medicine. 2006;166(3):285. doi:10.1001/archinte.166.3.285.

Natural Deodorant

Deodorant is a product that everyone needs. Many do not realize there are harmful chemicals in most over the counter deodorant. I have been searching for a natural deodorant that actually works for many years now. I have tried lots of different products with varying results. For a long time I used the “Natural Rock” (roll-on or crystal) combined with another natural roll-on. That did seem to work, but I had to use both of them. Either one by itself didn’t do the trick, if you know what I mean. But now I believe I have found a simpler solution. Magnesium oil. Have you ever heard of it? It’s magnesium chloride flakes mixed with water. Lots of folks use it for topical pain relief. There’s a great article on how to make it Here. Turns out the stuff is also wonderful for controlling unpleasant body odor. Now, it won’t act as an anti-perspirant. I have not found anything natural that will do that. I’m over it. I use Magnesium Oil as my deodorant. It’s simple, effective, and completely benign if not outright beneficial to put this stuff on your body.


Here is my diet record for the last couple of days:

Wednesday, January 13

7:15 AM – coffee with butter & coconut oil

8:00 AM – ground beef with onion and mushrooms, 1/2 avocado and fermented hot sauce

10:00 AM – vanilla almond paleo bar

12:00 PM – fruit compote with Whey Pro Complete (blueberries, mixed berries, 1/2 banana)

1:45 PM – ate at Lemon St. Market – tuna salad (sustainable), kale salad, a bite of lentil soup and 1/2 of a stevia-sweetened chocolate bar

6:00 PM – cashews

herbal tea throughout the day

Thursday, January 14

7:45 AM – coffee with butter & coconut oil

8:30 AM – scrambled eggs with 1/2 avocado, fermented hot sauce & 1 TBSP dulse flakes

10:00 AM – vanilla almond paleo bar

12:00 PM – fruit compote (see yesterday)

2:30 PM – leftover tuna salad

Supper? TBD…DipCo may await! In which case it will be a cheat meal with fish & chips & a beer.

Springtime Forest

Springtime Speaking

Today, we will begin with a word about springtime from Guinevere, our staff acupuncturist:

“Your acupuncturist wishes you knew…that spring is here to teach us about flexibility. According to Chinese Medicine, spring begins in early February. That’s when the sap starts to run in the trees again, and the seeds just begin the hard work of opening. Spring takes a long time. It’s full of ups and downs, and wind! So, much wind!

How comfortable you are with the changeability of spring can teach you a lot about how comfortable you are with your life in general. Do you get upset when it’s so windy? Depressed when it’s dreary out? Delighted when the sun shines? These are indications that you may have a thing or two to learn about flexibility. Check your body. How flexible are you physically? One trick to becoming more flexible mentally, is to become more flexible physically. Spring is the time for working on your tendons and sinews. So, if you’ve been musing about trying a new yoga class…now is the time to take action!

There’s much more to Spring than flexibility, but becoming more aware of your own flexibility is the best way to begin your discovery of this beautiful, if sometimes frustrating, season. I’ll tell you more about how to make the most of Spring next time.

With Love,

Guinevere Crescenzi, M.S.O.M., L.Ac”

Thanks, Guinevere! I myself have practiced springtime flexibility recently when I dehydrated the beef heart, as you may recall from two entries ago. All of the heart and meat got dehydrated, along with the berries. Dr. Sheehan blended the dried meat and berries up in the Vitamix. The result was a thick powder. I mixed everything together and added some rendered pork and chicken fat that I had on hand. As I rendered the fat I added some cinnamon, cardamom, and clove for a garam masala-type flavor. The end result was something akin to a crumbly fruit roll. It tastes amazing! So satisfying, and not gross at all! I have found how to get my organ meats in, and also what to snack on while traveling. Too bad it takes such a long time to prepare…but in the case of pemmican a little work goes a long way.

Here is an excerpt from my food journal:

Wednesday, May 18, 2016

4 AM: 2 cups black tea with a splash of raw milk

7:30 AM: 1 cup yerba mate with/splash raw milk, mixed nuts and seeds, 2 boneless skinless chicken thighs baked with salsa

10:00 AM: mixed berry SP bar

1 PM: chicken thigh with salsa

3 PM: chicken meatballs, mixed seeds and nuts, plain organic whole milk yogurt w/ 1 scoop of whey protein powder

7:30 PM: paleo almond flour cookie

9:30 PM: baby carrots, hamburger patty with radish & hot peppers, more yogurt

Thursday, May 19, 2016

7 AM: yerba mate w/splash milk & monk fruit sweetener

8 AM: chicken curry with cabbage, carrot & onion

9 AM: 1.5 cup whole raw milk w/ paleo bulk formula (post work-out)

12 PM: SP berry bar

1:30 PM: more chicken curry

8:00 PM: dozen wings (homemade), steamed radish greens, 1/2 glass red wine

Pins in the face

Acupuncture = Beauty

Everyone is concerned about beauty. It is likely that everyone is at least a little bit vain. I am no exception. So when I heard about Facial Rejuvenation Acupuncture, I knew we just had to offer it! This article explains well how acupuncture promotes beauty. Guinevere Crescenzi, our acupuncturist on staff, gave me an introduction to the procedure last week. I told her, since entering my 40’s, I am concerned about sagging skin around my mouth. She told me I was crazy and she didn’t even see anything. But I insisted, so she put a few acupuncture needles in around my jaw line. She also put a few needles in my forehead creases (which I have had since I was a teenager, but I digress). I also told her I had had a little dot on the tip of my nose for several months that was not going away. So she put a needle in it. I also have two little skin tags on my face next to my nose. She put a small circle needles around one of them in a “surround the dragon” formation, which is supposed to draw energy out of whatever is in the middle. Then she said “that’s enough needles!” and left me to rest for about 45 minutes. Which felt awesome and very relaxing, although I do have to admit all the needles surrounding my cheek mole did sting a tiny bit.

The next day, as I looked in the mirror to examine the results of my acupuncture facial, I noticed my cheek mole was slightly flatter and my nose dot was gone! I’m not sure about my sagging jaw skin. But I’m sure I will need more than one treatment for that. I also felt that my skin was clearer. Guinevere says that a weekly treatment for 6-12 visits should produce a visible “lift.” And who wouldn’t want more beauty?

So here is my diet log for the last couple of days (since eating for beauty is important too):

Sunday, May 15, 2016

Breakfast-9AM: Vernalis Diner in Mahanoy City, PA – coffee with 1/2 and 1/2, potato hash with onions, steak and mushroom omlette with mozzarella (which was awesome, by the way)

Snack-12:00 PM: home-made pemmican (more on that next week), mixed nuts

Lunch-1:00 PM: tuna salad on a salad from Pasquale’s with ranch

Supper-9:00 PM: canned chicken breast with salsa and avocado – Dr. Sheehan made this easy meal!

Monday, May 16, 2016

Breakfast-8:30 AM: mixed nuts, meatloaf, yerba mate

Snack-10:00 AM: dairy free choco mint bar, black tea

Lunch-1:00 PM: more meatloaf

Snack-3:30 PM: plantain chips

Supper-9:00 PM: more meatloaf, chicken meatballs, sugar free almond flour cookie

Ready to cook and clean


The key to getting healthy is feeding yourself right. And the key to feeding yourself right is successful food prep.

And what is the key for successful food prep? You might be able to guess.

Why, planning ahead, of course!

There are many different ways to plan, but in general it is making sure you have the food you need when you need it, ahead of time.

For example, Dr. Sheehan makes a humongous shake every day so he has it to snack on throughout the day. I make 2-3 meals worth of food at one time so the next meal just needs to be heated up. Plus I cook from scratch, and it’s time consuming to do that three times a day! Once a day is more do-able. We also make sure we are always stocked on bananas and apples, nuts, seeds, and organic lunch meat or jerky for snacks.

Some people prep all their meals for the week on the weekend or day off.

If you like crock pot cooking (I do!) here is a great idea, with others like it easily searchable on the internet.

Other people are strategic about getting to the store or having healthy restaurant options available for something quick and easy.

So plan ahead, feed yourself right, and your body will repay you with abundant good health and happiness!


Here is my food journal for the last several days:

Saturday 2-20-16

6 AM: coffee with butter, ayurvedic breakfast (1 apple cut up and cooked with a little bit of raisins and clove)

8:30 AM: 2 cooked beets, chicken meat balls

1:00 PM: tuna salad on a salad with provolone from Pasquale’s

5:00 PM: salted mixed nuts, grass feed whey in water

8:00 PM: Indian food: a mango lassi (8 oz-OH NO IT HAD SUGAR), chick peas with onion, veggie samosa with chutneys, chicken

12:00 AM: 1 piece low-carb fudge, 1 stone dry angry orchard

Sunday 2-21-16

8:00 AM: coffee with butter

11:00 AM: banana fritter mash with beef protein, banana, eggs, pork rinds, and coconut milk

12:30 PM: black tea, pecans, herb tea

5:00 PM: whole milk Greek yogurt (1 cup), puffy carb snacks (gluten-free) dipped in hummus, sip of green juice

6:00 PM: chili beef stew with tomato and onion

Not bad for the weekend!

Monday 2-22-16

6 AM: coffee – black, ayurvedic breakfast

8:45 AM: mixed salted nuts, leftover beef stew

9:30 AM: herb tea

12:00 PM: PB meal bar

2:00 PM: 1 cup Greek yogurt (whole milk) with 1 scoop grass-fed whey protein, 2 mini cucumbers, hummus

3:00 PM: more nuts

Supper – ? Not sure yet, probably leftover beef stew.

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What We Learned On Vacation

Dr. Sheehan and I are just returning from our 10 year anniversary vacation celebration and here are a few of the things I have learned:

  1. Even if you are eating well, if you eat too much, it’s likely you’ll gain weight. I avoided sugar and ate lots of organic whole foods while we were away but I feel 5 pounds heavier. Not that I would do anything differently if given the chance to do it all over!
  2. Yes, it is possible to exercise too much. 4 days in a row of aggressive hiking at a higher altitude combined with running and a body-weight workout can really sap one’s energy. It took a couple of days of taking it easy plus several nutrition checks and supplement tweaks to feel like myself again.
  3. Salads are great for breakfast. Introducing the Sheehan salad!
  4. Organic greens of some kind. We used mainly the various selections from OrganicGirl.
  5. An avocado. I sliced one up and put half on each of our salads.
  6. Olives. I put 8 black olives on each salad. Seemed like just the right amount!
  7. Artichokes. I used the ones preserved in glass jars. One whole or one half should do it.
  8. Some sort of protein. I used: roast turkey, chicken breast, natural lunch meat, salmon, tuna salad, roast beef, you have your choice here.
  9. Nuts. A few nuts for crunch go a long way. Almonds, pistachios, cashews, any nut you like.
  10. Dulse. Dulse is a super-healthy seaweed from the Maine coast. Just a little bit of dried dulse shredded up on the salad lends a big delicious flavor.
  11. A little bit of dried blueberry or cut up apple.

This salad was delicious, held us over long into the day, and did not even need dressing!

  1. We also discovered the Acai bowl. This seems to be a west-coast phenomenon. If you are not sensitive to fruit, they make a delicious and quite filling meal replacement! I am still perfecting my recipe so when I have it down I will share it.
  2. There’s no place like home! It always feels good to set foot in your own house, although it also felt great to answer my heart’s tugging to travel and explore a bit. A few days of vacation away provided that balance and rest. Now I’m ready to get back to the business of attending to my own life, and working on making my life and the lives of others better!

Here is my food diary for the last couple of days:

Tuesday, January 5, 2015

11:00 AM – coffee with coconut oil, acai bowl (we were out of everything, or else I would have had eggs)

7:00 PM – garlic and cabbage soup with beef stock from the freezer, hom (a drink I make from coconut milk, cardamom, honey and black pepper – warm before bedtime)

This was a light eating day. Maybe to recover from the heavy eating of the trip. I seemed to do fine, not like I usually do when I skip meals.

Wednesday, January 6, 2015

6:15 AM – coffee with coconut oil

8:30 AM – Sheehan Salad with canned salmon

10:00 AM – almonds

1:00 PM – Acai bowl with extra whey protein (so happy this seems to agree with me, it is truly yummy)

3:00 PM – chocolate mint dairy free paleo bar – not bad

7:30 PM – We ate out at Texas Roadhouse, and I couldn’t resist the skinny lime margarita, beef tips with gravy, mashed potatoes, onions, mushrooms and green beans

9:00 PM – 1/3 of a stevia-sweetened chocolate bar and a few cashews

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Simple Steps for Self-Care

Taking Care of Yourself Can Be a BreezeI have been studying the principles of Acupuncture and Traditional Chinese Medicine and they contain some very elegant and easy tips to bring balance to your life. Personally, I have been tapping into my inner type “A” recently (and seriously, what’s with all the type A bashing? I’ve learned from experience it’s best to face what must be done in life head-on; it definitely saves one from future problems and helps one to build and create one’s own life and happiness). Vital aspects of my type A lifestyle include: taking my supplements–they help me feel and perform my best, when my life demands that I be “on” much of the time; eating clean–keeps me feeling light and flexible, so that my food does not end up being an obstacle to reaching my goals in life; exercising regularly – for the same reasons I just mentioned.

A life full of activity requires some mindful rest. Here is where I have learned much from the principles of acupuncture. Mindful rest is not merely zoning out or indulging in escape behaviors. From experience I know distraction or escape behaviors cause stress to build up. Even though it may be just out of conscious awareness, a feeling of unease creeps up, and pressure builds from suppressed and repressed emotions, which then tends to be projected outward onto others (who in general do not deserve it) or expressed in other inappropriate ways. So by mindful rest I mean when you are consciously engaging in an activity to renew. Mindful rest activities include: prayer, surrender, meditation, getting a massage, playing with your dog, spending quality time with your loved ones, reading an interesting book or otherwise feeding the mind, listening to uplifting music, spending time in nature or making yourself a healing tea.

If it seems like I am biased toward the principles of acupuncture and Traditional Chinese Medicine, I am. Now that I am supporting my body’s healing process through Nutrition Response Testing, I feel that Dr. Sheehan and I can begin to benefit from some of the more subtle effects of the acupressure and acupuncture. An now, with an acupuncturist on staff, Guinevere, we are ready to take our healing process to the next level. The journey of healing of self and others is such an exciting and scintillating journey!

I made just such a tea this morning. It was one extra simple step at breakfast time. Here is the recipe:

1 small piece of fresh ginger, sliced

Peel from 1/3 of a large lemon, cut up into large pieces

3 sticks of cinnamon

1 quart of water

I simmered this until the water was reduced by 1/3, about an hour. It make the entire second floor smell heavenly!

So, to recap, here are the simple steps for self-care: take your supplements, eat clean in general, exercise, and engage in mindfully restful activities. You can start now by making this delicious tea 🙂

Here is my beginning-of-the week diet log. So I have been on my good behavior for the last couple of days.

Monday, September 28, 2015

Breakfast: 2 chicken sausages, almonds, coffee with butter and coconut oil

Lunch: Turkey Chili (from California Tortilla, they make a mean chili), spinach

Afternoon Snack: CC Meal Bar

Dinner: piece of salmon, avocado, and baby carrots

Tuesday, September 29, 2015

Breakfast: a piece of salmon, avocado, almonds, coffee with butter and coconut oil

Lunch: Leftover chili, purslane from the yard mixed in, avocado

Afternoon Snack: celery and peanut butter

Dinner: 3 organic hot dogs with spinach, baby carrots, blue cheese dressing, and mustard

Wednesday, September 30, 2015

Breakfast: salmon, avocado, almonds, coffee with coconut oil

After breakfast: delicious cinnamon-lemon peel-ginger tea

Lunch: 1 burger, sauteed beet greens, 1 hot dog, mustard, black coffee

Afternoon snack: we’ll see

Dinner: I am planning on going to DipCo and getting a dozen wings, a Greek salad, and a beer.

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Fat Bombs!

Neither will they make you fat nor are they actually bombs 🙂I have been sick the last couple days and have had very little motivation to do anything, especially cook. However I think I will have to find the energy to make these Fat Bombs. My friend and fellow chiropractor’s wife Lori Suhrbier gave me this recipe. I will always love her for it!

Because of the excellent care I receive from my husband and also because I work hard on taking care of myself with a healthy diet, supplements, and exercise, I am not often ill. It does hit me from time to time (as I am still human). I think I have only taken antibiotics once in the last 5 years. So when I do get sick, the first thing I do is get a health check. Most of the time whatever supplements my body needs to support my immune system will head off the illness and I do not actually come down with it. And when I do end up with full-blown cold symptoms my supplements keep me functioning. Like I know I am sick but I can keep going until such a time as rest is appropriate. I also get adjusted as much as possible.

Remember, when you have acute symptoms, acute doses of supplements are in order (meaning lots), and as many adjustments and as much bodywork as possible. AND AVOID SUGAR AND DAIRY when you’re sick as well. Sugar cuts your immune response by 50% and dairy seems to gum up the system when you need to keep the channels of detoxification open. You can’t avoid getting sick completely because that is the nature of the world we live in, but these tips have stood me in good stead (this means these tips have been of great use and benefit to me).

Ok, now for the fat bomb recipe!

3/4 cup melted coconut oil

9 1/2 Tablespoons almond butter

60 drops stevia (you can skip this and they are still amazing)

3 Tablespoons cocoa powder

9 Tablespoons melted butter

Combine everything well in a bowl or food processor.

Pour the mixture into mini-cupcake tins and freeze. Just cover the bottom of the pan to about 1/2 inch thickness. Voila! Perfect for if you have a craving for bad sugary foods, have a fat bomb instead, as it packs a power punch of healthy fats!

Here is my food log for the last few days. I fell off the carb counting but I will get back on it.

Sunday 4/5/2015 Easter

6 AM: coffee with butter and coconut oil

7 AM: CC meal bar, 1/2 of a green juice

9:30 AM: bacon cheeseburger on a bed of greens, more green juice, leftover sugar free latte

1:00 PM: dinner with the fam at Bonefish Grill–iced tea, sashimi, ceviche, corn chips, shrimp & scallops with tomato, red pepper, potato, celery and bread

7:30 PM: baked haddock with butter, garlic and lemon on a bed of greens and lacto-fermented sauerkraut

Monday 4/6/2015

7:00 AM: 2 chicken sausages, coffee with butter and coconut oil

1:00 PM: herb tea, walnuts

1:30 PM: naked hamburger with salsa on a bed of greens with lacto-fermented sauerkraut

3:00 PM: more herb tea

7:30 PM: Texas Road House: a tequila, lime juice, and seltzer (my fav is the 1800 Reposado, just had to share since it took me much trial and error to figure out which one I liked best), chicken tenders, broccoli, green beans

Tuesday 4/7/2015

7:00 AM: coffee with butter and coconut oil

8:00 AM: 2 eggs & 4 thick-cut slices of bacon

12:00 PM: Red Robin: double wild west burger on a lettuce wrap, sweet potato fries

8:00 PM: walnuts, chili (hamburger, canned crushed tomato, onion, cabbage, leftover Red Robin chili mixed in, a few tortilla strips), 1 sip beer

Wednesday 4/8/2015

7:00 AM: coffee with butter and coconut oil

8:00 AM: cup of chili leftover 9:00 AM: herb tea, water, phosfood

1:00 PM: 2 chicken sausages

6:00 PM: tuna salad salad from Subway

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Don’t Eat Carbs For Breakfast, Kids

Don’t make the same mistake I did.

The other day I woke up early, like I usually do, and cooked myself a nice breakfast. I made eggs and sausage, and mixed them in with some quinoa and baby greens from the CSA. Now, I hadn’t made quinoa for months. It’s a grain, and most of the time grains do not disgrace the cooking pots and countertops in my kitchen. But I thought, this morning it will be fine, right? A little bit of yummy, nutty grain to mix in with my protein and veg? Kind of like a burrito bowl, sort of. I even put hot sauce on it. It was very yummy, and rather healthy as well. But for me, it was a mistake.

I’ll tell you why.

That little bit of carb in the morning from grain started me on a terrible carb binge that lasted all weekend. I couldn’t stay away from them! Sure, they were “permissible” carbs on my food plan, meaning they’ll only kill me slowly if I eat small amounts. But I was carbing out! Lard-cooked potato chips, paleo chocolate chip cookies, and *gasp* jerk chicken on a bed of rice and candied yams from Soul Food up the street, and beer!?! Sound harmless enough? By Sunday morning I was a sluggish, phlegm-y (is that a word), grouchy mess. That’s what carbs do to me. I was clearing my throat all day Sunday and I was not feeling too bright and sunny. I was already tired from working hard all week, but now I was exhausted! It’s taken me three days to recover.

The moral of the story, kids: don’t eat carbs for breakfast. Carbs for breakfast will just cause you to want more carbs the rest of the day.

I only have 2 days worth of food diary for you…the carbs made me do it 🙁

Monday 3/30/15

5:30 AM: coffee with butter and coconut oil

6:00 AM: 2 organic beef franks with chicken soup (kale, carrot onion, bone broth)(5)

10:00 AM: peanuts (6)

1:15 PM: 1 naked hamburger with mustard and lacto-fermented sauerkraut (5), raw walnuts (5)

3:00 PM: cinnamon spice herb tea

8:00 PM: Texas Road House: 1 piece of fried catfish that was bad, a bowl of chili (10), broccoli, green beans (6), peanuts (15)

Total carbs for Monday: 52

Tuesday 3/31/15

7AM: coffee with butter and coconut oil

9:00 AM: protein shake: cashew/coconut milk, 2 scoops dairy free SP Complete, 1 scoop whey protein, 1 cup spinach, 2 TBSP cashew butter (10)

10:00 AM: black tea

1:00 PM: “chicken bake”, chicken thigh with cabbage, carrot and garlic (10)

5:00 PM: walnuts (5)

7:30 PM: Red Robin take-out :): double bison burger (it’s called the Wild West burger) on a lettuce wrap (10-probably in the sauce), sweet potato fries (30)

Total carbs for Tuesday: 65

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