Digestive Health with REAL Food – the book!

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Guess what? My book “Digestive Health with REAL Food: a practical guide to an anti-inflammatory, low-irritant, nutrient-dense diet for IBS & other digestive issues” is about to be released.

With almost 400 pages, dozens of practical charts and tables, chapters about problematic foods, gut-healing foods, practical steps to implement a successful elimination diet, supplements, stress management, troubleshooting and over 40 tasty real food-based recipes, this book is EXACTLY what I wish was available a few years ago when I started experiencing my own digestive issues.

DHWRF-book

I wrote this book to combine all the most relevant and up-to-date information about digestive health and I hope this will help the hundreds of people suffering from IBS and other digestive issues. You can find links to find the book on amazon.com, amazon.ca, amazon.co.uk, Barnes & Noble (USA) and Chapter Indigo (Canada) at this page: http://www.eat-real-food-paleodietitian.com/digestive-health-with-REAL-food-the-book.html


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1 year on the GAPS diet!

Today marks my 1-year anniversary on the GAPS diet. I started eating this way to control my SIBO (small intestine bacterial overgrowth). It’s been quite a ride but I couldn’t be happier with my results:

  • no more bloating
  • no more abdominal pain
  • no more problems with my bowel movements
  • no more skin rash
  • no more headaches
  • better mood (no more depression)
  • more energy
  • better sleep
  • better concentration (no brain fog)
  • improved PCOS (regular menstrual cycle, less PMS and other PCOS symptoms)
  • better blood sugar regulation

I still can’t eat dairy (besides butter and ghee) and still have to be careful with fruits and some vegetables, but I can tolerate a bit of chocolate, nuts and honey once in a while. A year ago, I was feeling so bad every day. I knew there was a connection between the foods and I ate and the way I felt but couldn’t figure it out. My dream was to have a list of safe foods to eat and a clear list of foods to avoid. I now have that. It took a few months, but the GAPS diet protocol helped me figure out what my body wants and what it doesn’t like.

I don’t really consider myself on the GAPS diet or any kind of diet anymore. It’s just the way I eat now!

Here’s what I eat on a daily basis:

  • non-starchy vegetables (all kinds, including most high-FODMAPs!)
  • butter, ghee, coconut oil, extra-virgin olive oil
  • homemade bone broth (1-2 cups daily)
  • animal protein
  • unrefined salt and other seasonings
  • green tea
  • fermented foods (raw sauerkraut)

and once in a while:

  • raw vegetables (cucumber, cherry tomatoes, lettuce)
  • dark chocolate (85%)
  • a few slices of prosciutto (just a little since too much nitrates trigger headaches for me)
  • coconut butter, coconut chips, almond butter, a bit of honey or maple syrup

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Paleo deodorant!

Why not make your own deodorant? Commercial deodorants are filled with chemicals that can be carcinogenic (cancer-promoting) and endocrine disruptors (mess up your hormones). I recently tried making my own deodorant, simply with coconut oil and baking soda and it WORKS GREAT (see details on the picture below)!

I was very surprised myself because I was the one that had to put on a lot of deodorant to try to hide my body odor… I don’t know if it has to do with PCOS and hormonal imbalance… In any case, I was trying to use more natural deodorants and it wasn’t working. Prior to realizing how bad regular deodorants and antiperspirants were, I used to buy the “clinical” and “strong” versions with lots of aluminum and even then I was still sweating a lot.

I find that my natural homemade deodorant is VERY effective. Surprisingly effective. Baking soda is naturally antimicrobial and prevent the bacteria that cause body odor from multiplying under your arms. Don’t apply too much and allow 1-2 minute for your body to absorb the coconut oil before putting on your clothes.

Let me know how it works for you!

paleo deodorant – homemade

leptin reset update (1 week) and eating Paleo in Berlin

I have been following the leptin reset protocol for a week today and already notice a big decrease in my cravings / hunger. It is nice to not think about food as much as I used to. I was not used to eating breakfast that early and my breakfast would usually be my smallest meal, but now I am now very much looking forward to my big breakfast every morning!

Here is what my typical breakfast looks like:

leptin reset breakfast at home!

I took advantage of the long weekend here in Germany (labor day) to visit Berlin. It is a vibrant city, so different from Munich. I loved it!

Berlin

Even away from home and without a kitchen, I was able to stick to my leptin reset breakfast, with about 50 grams of protein and a bit of grass-fed butter to round up my meal. Eating 2 whole cans (BPA-free) of sardines/tuna/salmon is not as easy as eating my typical breakfast, but it worked well too! I felt full enough that I didn’t have to stop for lunch, which left me more time (and money) to do other things!

leptin reset breakfast on the go!

While in Berlin, I HAD to go to SAUVAGE restaurant, Europe’s first Paleo restaurant. We actually went 2 nights in a row. The quality of the food was AMAZING. It was so nice not to have to worry at all about having gluten, grains or any other ingredients that I don’t tolerate well. I ordered without asking any questions and didn’t have any bad reactions! Although the restaurant is located a bit further away from the city center, it is definitely worth the detour. I so wish we had a restaurant like that closer to where we live! 😉

Paleo restaurant SAUVAGE in Berlin

leptin reset experiment – PCOS , weight and craving control while keeping my gut healthy

Although I have been having very good success with my low-carb / Paleo / GAPS diet to improve my PCOS and control my weight, I think that it is time for me to switch things up.

My weight went up during winter (without any changes to my diet / exercise of course, thanks to PCOS!) and I managed to lose part of it without doing anything special and just eating my same usual diet.

However, I have been stuck at a higher weight than I would like to. About 10-15 lbs or so. I don’t know for sure since I don’t have a scale anymore, but I have some of my old smaller size jeans that I used to fit in last year, albeit for a short period of time, that I would like to fit in again.

The other problem I have is that I am almost always constantly hungry and craving foods. I manage to control myself and fill me up with low-carb Paleo & GAPS-friendly foods, especially zucchini, eggs, ghee and mashed carrots with coconut oil and cinnamon, but I am just tired of having to restrict myself so much. I often feel like I could eat all day!!! Even with such a restricted, limited and boring diet, I can’t seem to get enough. Of course, I have tried increasing my fat intake and it works to some level… but it makes me gain weight!

Obviously, there is still something wrong with my hormones. I decided to do an experiment and give the leptin reset protocol elaborated by neurosurgeon Dr. Jack Kruse a try. Here is what I will do, starting tomorrow:

  • Eat within 30 minutes of rising
    • Make sure breakfast is little to no carbs (less that 50 grams)
    • LOTS of protein (50-75 grams)
    • Overweight: limit carbs to 25 grams
    • Fit: less than 30 carbs
    • DO NOT count calories
  • How to eat/use your fuel (most important)
    • NO SNACKING! Snacking destroys timing and circadian clocks that work in unison with Leptin
    • Most will notice a change in cravings within 4-6 weeks
    • Eat 3 meals a day initially (as your hunger and cravings fade you can adapt to 2 a day)
  • Other DOs and DON’Ts
    • Do not work out before or after breakfast (if you must work out do it after 5pm)
    • Do allow 4-5 hours between dinner and bedtime
    • Trouble sleeping? Do 3-5 minutes of body weight exercises (i.e. pushups or squats)

I usually have breakfast later in the morning and it is usually my most light meal of the day so getting 50 grams of protein within 30 minutes of waking up will probably be a challenge in the first few days, but I am definitely curious to see whether it helps me keep my mind off food for the rest of the day…

I had also been spreading my food into 4-5 times a day in an attempt to keep cravings at bay, but it is obviously not working. I will basically be eating the same thing and same amount of food, but the timing will be very different. Let’s see if it is the missing ingredient for me!

I’ll keep you posted….! =)

Have you tried the leptin reset? Did it work for you?

SIBO and the Paleo diet

Learn more about SIBO (small intestinal bacterial overgrowth) and my approach to getting under control with a combination of the Paleo / SCD / GAPS diet with my latest article on my new website paleo-dietitian.com. Click here to read it.

My article also includes a free PDF food list that you can download to help you determine what should and shouldn’t eat in addition to lots of important tips to manage SIBO.