Tag: diet

The results are in…

Let’s just say I am wrapping my mind around all of this new information. I have received the results of all the lab work I have completed. After going back and forth about it all. I am learning what it means for me. So to get started I have decided, I will just start by going over the supplements I am adding to my regime.

After starting on the LEAP eating program I stopped taking any supplements, while I awaited the results of my lab work. I stopped taking supplements because I wanted to wait and see what my body really needs, instead of just randomly taking what I think I need. After reviewing all of my results, it was suggested that I take a multi-vitamin, vitamin D, and omega 3. In addition, my protocol begins with adding in another 9 new supplements. Instead of just starting everything all at once I will be adding in a new item every other day. This way I will know if one of the items is giving me any problems.

Digestion

My Digestion is the first area that I need to support and repair. Which is one of the main reasons I decided to see a Functional Diagnostic Nutritionists in the first place. (A little back-story here) Beginning in my early 20’s, I was diagnosed by different doctors over the years with Ulcerative Colitis, Crohn’s disease and oh it’s just hemorrhoids. But I never have really accepted the first two diagnoses, as I never really had many of the sign’s and symptoms that go along with Crohn’s and Colitis.

So, I have so much more going on in my gut than I ever suspected. Maybe I have Colitis or Crohn’s but I definitely have leaky gut, in addition to a variety of parasites and bacteria. This means I have an imbalance in the flora of my gut which leads to problems with digestion and absorption which can compromise immunity. (This is a whole topic in upon itself, so more to come about leaky gut.)

Supplements

The following are the supplements I am adding to help improve my digestion, aid in adrenal health and remove parasites/bacteria.

  • Digestive Enzyme – Improve the breakdown of food and absorption of nutrients.
  • Liposomal Gluthathione – Powerful anti-oxidant, protect cells against oxidative stress.
  • Mega Mucosa – Rebuilding a healthy mucosal barrier.
  • Adenosyl/Hydroxy B12 – Support B12, energy and focus.
  • Gaia, Stress Response – Herbs to quiet stress response
  • Ayush Herbs – AP Mag – eradicate parasites.
  • Biocidin – Breakdown biofilms, eradicate bacteria and yeast.
  • RestorFlora – Spore probiotic.
  • GI detox – Aid in elimination of toxins and pathogens.

Most of these supplements will only be needed short term (60 to 90 days). Long enough to heal the gut, but others I will need to take long term (over 90 days). In addition to this I plan to add a prebiotic to the mix as well.

Hormones

The results of my Dutch test (hormone testing) indicated high progesterone and VMA, high DHEA for my age, Cortisol levels on the higher side of normal and low melatonin levels.

So what I gather from my hormone testing is that my body is stressed! Did you know that stress can cause issues with your hormones as well as your immune system, digestion, sex life and brain function? The main hormone responsible is cortisol, which is also known as the stress hormone. It is released from the adrenal glands to wake us up in the morning, keep us alert during the day and help us manage any dangers or threats that come our way, also know as the fight or flight response. Cortisone raises blood pressure, releases sugar so muscles and cells have the energy to fight and suppresses other systems to conserve energy. So this means no energy (low metabolism) for digestion, immunity, reproduction, sex drive, bone health ect…

Stress Reduction

The imbalance of my hormones can be stress related so calming my stress response and supporting adrenals is key to feeling better. The low melatonin I contribute to working night shift at the hospital for over 15 years, I finally went to days about 7 months ago. I am still working on my sleep schedule. I try to maintain a regular sleep schedule, but sometime I still find myself being a bit of a night owl.

So over the last couple of weeks, not only have I adjusted my diet I have also been working on ways to reduce stress. Although I don’t necessarily feel stressed out, my body seems to think other wise. There will always be stress at work, nurses have one of the most stressful jobs. But I am working to make sure I am reducing that stress as much as I can. And at home, I have begun to take more time for myself…

https://www.facebook.com/embracelife247/

LEAPing into a Healthy Lifestyle

Based upon the results of my MRT (food sensitivity) labs which helps to identify hidden inflammatory foods, I have started the The LEAP ImmunoCalm Dietary Management program. LEAP stands for Lifestyle Eating and Performance. This program is an individualized diet plan, because each person can react to different foods and chemicals. Specific foods and chemicals can cause problems for one person but not another. Common chronic health complaints such as digestive problems, headaches, joint and muscle pain, and fatigue can be caused by our immune system’s reaction to foods and other substances in our diet. (For a few more details about the MRT click here.)

It’s Not What You’re Reactive to… It’s What You’re Not Reactive to.

So the LEAP diet is a food reintroduction program developed specifically for you and is based upon your food sensitivities. The reintroduction schedule is comprised of 5 phases, each phase displays a list of food that have been divided into food categories. My plan started off with my least reactive foods for Phase 1 and lasted for 7 days. When you move on to phase 2 a new list of foods is provided, and from that list I am able to add 1 new food each day for 5 days and then move on to phase 3 and so on… After phase 5, comes a 3 day rotation diet.

My Personalized Diet Plan for Phase 1 (Days 1-7) looked like this:

  • Proteins: Shrimp, Venison, Pork, Beef, Mung Bean
  • Starches/Grains: Oat, Buckwheat, Rye
  • Fruits: Avocado, Apple, Banana, Pear
  • Veggies: Spinach, Brussel Sprouts, Green Pepper, Cauliflower, Cabbage
  • Dairy/Misc.:  Cow’s Milk, American Cheese
  • Nuts/Seeds/Oils:  Peanut, Cashew 
  • Flavor Enhancers: Black Pepper, Cardamom, Turmeric, Paprika, Rosemary

Phase 2 (Days 8 – 12)

Starting Phase 2, a new list of foods is provided, and from that list I am able to add 1 new food each day for 5 days. This reintroduction schedule helps to fine tune my eating list, and helps to experience how my body responds to each new food in my diet. If any of the added foods causes any type of reaction, that food must be eliminated from my eating list. It is noted that it is also very important to not eat the same foods over and over, as new sensitivities could arise. With such a limited list this can be a challenge, but variety in the diet is the key to preventing this.

During phase 2, I was able to add one new food to my previous list from this new list of items. I chose to add egg yolk, corn, cheddar cheese, grapefruit and of course coffee. So many good choices of items to add, I had a really had a hard time deciding. So happy that since bread and sugar are out of the equation, I can at least have my cheese.

  • Proteins: Turkey, Salmon, Egg Yolk, Clam, Crab
  • Starches/Grains: Spelt, Barley, Corn
  • Fruits: Grapefruit, Blueberry, Cranberry, Strawberry
  • Veggies: Butternut Squash, Zucchini, Mushroom, Asparagus, Celery
  • Dairy/Misc.:  Coffee, Cheddar Cheese
  • Nuts/Seeds/Oils:  Almond, Pecan
  • Flavor Enhancers: Mint, Mustard Seed, Basil, Cinnamon, Garlic

Phase 3 (Days 13 – 17)

From this like I only had a few items I really wanted to add. So I chose a few from my previous list and a couple from here. Ultimately I chose to add mushroom, pecan, blueberry, olive (oil that is) and cottage cheese. Strangely enough the cottage cheese is amazing on top of spinach. It gives it a dressing like taste to the spinach.

  • Proteins: Lentil, Sole, Halibut, Scallop, Pinto Bean
  • Starches/Grains: Tapioca, White Potato
  • Fruits: Date, Plum, Cherry, Grape
  • Veggies: Kale, Pumpkin, Green Pea, Lima Bean, Chard
  • Dairy/Misc.:  Rooibos tea, Cottage Cheese
  • Nuts/Seeds/Oils: Sunflower Seed, Olive
  • Flavor Enhancers: Honey, Leek, Ginger, Nutmeg, Lime

Phase 4 (Days 18- 22)

I just began Phase 4, and on Day 18 I chose to add egg whites. I can have the whole egg now, so exciting. My plan is to add white potato, sweet potato, pistachio and strawberry during this phase. Being into this program for just a little over 2 weeks and I have to say that I feel more energized, less bloated and I do not feel like I am depriving myself. Sugar craving are gone, and I wake up refreshed. I have not felt the need for afternoon naps. Although I have taken a couple just because I love afternoon naps, but not because I need them.

  • Proteins: Garbanzo Bean, Egg White, Rainbow trout, Navy Bean, Soybean
  • Starches/Grains: Millet, Sweet potato, Kamut
  • Fruits: Papaya, Mango, Apricot, Raspberry
  • Veggies: Tomato, Carrot, Bok choy, Cucumber, Green Bean
  • Dairy/Misc.:  Cocoa, Goat’s Milk
  • Nuts/Seeds/Oils: Hazelnut, Pistachio
  • Flavor Enhancers: Oregano, Scallions, Parsley, Carob, Cayenne Pepper

Phase 5 (Days 23-27)

I have already planned out Phase 5. My choices are tuna, rice, broccoli, tuna, cucumber and tomato. The one item I am most excited about is rice, crazy to think rice would be such a wonderful thing.

  • Proteins: Tuna
  • Starches/Grains: Amaranth, Rice
  • Fruits: Peach
  • Veggies: Eggplant, Broccoli
  • Dairy/Misc.:  No New items
  • Nuts/Seeds/Oils: Flaxseed
  • Flavor Enhancers: Lemon, Maple, Coriander Seed, Coconut

Then on to the rotation phase of the diet…

Starting on day 28, I will begin Phase 6 which is a 3 day rotation diet.  A rotation diet is a dietary approach to treating food sensitivities. A 3-day rotation diet limits one’s exposure to foods from the same food family to once every 3 days. Once I get to this phase, I will give more details about how this phase works.

Putting the pieces together

So what I have learned so far… I am a slow-oxidizer which basically means I should try to balance my meals with 60% Carbs, 25% Protein and 15% Fats/Oils. I have learned what my most reactive foods are, so I need to avoid them. The most difficult items I have had to avoid are sugar, wheat, lettuce and chicken.

Soon I will receive the remaining lab results so far now, the goal is to follow both the LEAP program while balancing my meals according to my metabolic typing. It really isn’t as hard as it seems, but I have found myself just sticking to whole foods most of the time. As I become more comfortable with my list of foods, I plan to start trying out some new recipes. And that will be another adventure…

The posts that lead to the blog…

Well I started out posting a little bit about my new adventure on Facebook. I have thought about starting a blog in the past. Mainly to help keep me accountable in my endeavors and as a way to share what I learn to make a difference in someone else life. So the 3 following posts are what lead to me just going ahead and doing it.

Post #1

So excited to take the next step in my path to wellness. Questionnaires done, labs are in the works… And tomorrow I start my my new lifestyle which includes a personalized diet plan and a healthy way of life that will integrate sleep, exercise and stress reduction. (Plus I added the link to the FDN-P that I am using)

Post #2

My MRT results are in. (Food sensitivity testing) These are all the foods I will need to avoid! 😳 Looks like I need to be gluten and sugar free for awhile. I was most surprised by the chicken, lettuce and pineapple. Hmmm. Still waiting for the rest of my labs, but big changes are in store for me. I will need all the support and cheering on I can get. That is why I’m sharing this with you.

Post #3

So yes I have started a journey, a new diet, a new lifestyle. But No I am not ill (well I do have a cold right now), but I am not healthy either. That is why I have started working with a Functional Diagnostic Nutrition Practitioner (FDN-P).

Not because I have a particular disease but because I want to learn what MY body needs to be it’s healthiest. Yes, I have some common symptoms like most of us. Chronic gut issues (have had since my early 20’s) and back, shoulder and joint pain (which I attribute to getting older). And yes the big one… I am overweight and actually according to the charts obese. So these are a few of the reasons why I choose to see a FDN-P.

And the reason I choose to share my journey on FB… I am hoping that the information I share will help others. Chris (the hubbs) says he can not understand why I would post such things because people start asking questions. So I should just remove my latest post about my food sensitivities. I said nope not removing it. I want everyone to know.

So I decided to give a little more details so my friends will not worry. And being a nurse, I am so use to taking care of other that I figure any information I learn just might help someone else. If you have gotten this far in this long a$$ post (the longest I have ever made) be sure to look for more posts coming. I plan to share the info I learn, I want to be held accountable and love hearing that I am not alone. 💕

Thanks for giving a little push in the right direction! Sandy ❣️

Let’s take a step back…

This blog did not start right at the beginning of this new adventure, so I want to take a step back. I want to tell a little bit about before the MRT (food sensitivity) results came back. I will start with when I started working with my Functional Diagnostic Nutritional, Practitioner. So the first step was taking a questionnaire or rather a few questionnaires and getting my lab work completed. I am still waiting for my results appointment to learn the results from all of my labs. These are tests I have completed:

  • Dutch (Adrenal & Hormone Profile)
  • Bio Health 101 (Metabolic Profile)
  • GI Pathogen Stool Test (Bacteria, Parasites, & Yeast)
  • MRT (Food Sensitivities).
  • IP Test (Intestinal Permeability Test)

So while I was waiting for the lab kits to arrive, I started on my questionnaires. From these questionnaires it was determined that I am a slow oxidizer…

What is a slow oxidizer?

Basically, it is the rate at which your body metabolizes food into energy. Whether you metabolize food slow, fast or somewhere in between really effects the proportions of the different types of food you should be eating. So it is not only about eating the right foods but eating them in the right proportions. This is one of the reasons why one type of diet is not always the best for everyone. Since I am a slow oxidizer, it is recommended that I start out eating 60% Carbs, 25% Protein and 15% Fats/Oils.

Then, I evaluated how I am feeling based on if I am satiated, my energy level and my mood after eating a meal. Then based on how I feel after eating a particular meal, I can adjust the ratio to find the proportions for me. At this point I am feeling the ratio is a pretty good starting point for me. Most of the time, I am not hungry or looking for snacks, I have been in a relatively good mood and my need for napping has decreased plus I am not as tired in the morning. That was until I caught a cold. I have wanted my naps, not much of an appetite and my mood is blah. But I must say I still have not slept as much as I would have in the past when I have a cold. So I am feeling optimistic…

The Slow Oxidizer Diet Plan

Yes, there is a diet plan especially for slow oxidizers like myself. I was given a list ideal foods for my metabolic type. This list breaks down the foods I should be eating and is listed from most preferred to least, making it easier to make choices. In addition to the food list, other recommendations include:

  • Going Organic, as much as possible
  • Include natural gut healing foods
  • Incorporate healthy fats
  • Include detoxifying foods

To reduce internal stressors, heal the gut and balance sugar, I also started reducing (need to eliminate) gluten, dairy, sugar, soy and alcohol for at least 90 days in addition to eating according to my metabolic type. Besides that good sleep, exercise and stress reduction are encouraged. I will be sharing more info about how I have been working all of those things into my new lifestyle.

A couple of my own personal goals is to read “The Metabolic Typing Diet” by William L. Wolcott, (just downloaded it my iPad) and to start trying out the recipes in The Metabolic Typing Cookbook for 1-O, Slow Oxidation by Nancy Dale, C.N. (Gluten Free addition). I will let you know what I think… Tons of info to learn and share.

Please leave a comment with any questions, or topics you would like to learn more about. Thanks for the support and love, Sandy 💕