Help For Hashimoto's Episode 17

ITunes Review: 

Stephanie, Thank you so much for a wonderful podcast. I love that you keep it real while answering difficult questions for us. You have a very calming and peaceful voice and I am always so encouraged listening to your podcasts. Keep them coming. We are listening and learning. 


What do you do if you forget to take your medication? 

Half life- a half life in the world of medications means the amount of time it takes for the concentration of the medication in your blood plasma to reduce by half.  Said another way- it is how long a drug stays in your system or the amount of time it takes for the effectiveness of a drug to reduce by half. 

If you are taking levothyroxine, the half life is 6-7 days and up to 9 or 10 days if you are dealing with hypothyroid conditions. If you have hyperthyroid conditions then it can be as little as three days. Nothing seems to be easy with this disease. 

Levothyroixine is a common treatment and most likely what your doctor will prescribe unless you have a doctor open or more knowledgeable in thyroid health. 

For practical purposes we will go with a 7 day half life for levothyroxine. When you take this medication, around 80% of it goes through your system over a longer period of time, like several hours. 

According to the Williams Textbook of Endocrinology, missing a day shouldn’t have a big effect on you. They also say that T4 is absorbed very well by the body so waiting an hour to take your medication before eating might not necessarily be required. Taking it on an empty stomach will give you a more stable TSH reading though. But since we all know that TSH should not be the gold standard, that maybe shouldn’t matter. 

The reason you usually have to wait 6 weeks to have your labs tested is because of this long half life. It takes about 6 weeks before your body has adjusted to a dose. 

However, if your digestion is not working well and we are going to talk about that in a minute, then you may have issues with absorption and of creation of T3 from your T4 only medication. 

There can be an issue in concentration of medication between manufacturers which can mess with your body. So, be proactive and let your pharmacy know that you do not want them to switch your medication without your knowledge. Remember that getting this dose right is like goldilocks- it needs to be just right. 

This same textbook also says that NDT is not a good choice for treatment and that TSH is the gold standard so- take it for what it is worth. 

A NDT like Armour has a half life of 2-7 days with the T3 having a half life of 4-6 hours. So if you take your medication with T3 in it at 8am then sometime between 12pm and 2pm you have about half of the original dose of medication in your system. Your cells will have used the rest of it. But it should last you about a day. This means half is gone in 4-6 hours, another half of the half (a quarter more ) will be used in another 4-6 hours and so on. 

T3 is used up faster because your body doesn’t have to convert it like it does T4. This is why it is a good idea to take a partial dose in the morning and a partial dose in the afternoon. 

Now let’s talk about what happens when our digestion isn’t working well because this is very important for our thyroid to work well. 

Thyroid peroxidase is an enzyme. It makes thyroid hormones by cleaving off an iodine molecule and adding it to the amino acid tyrosine on thyroglobulin which then makes T4 and T3. In order for this to happen, we need to have available to us: selenium, copper, magnesium, B vitamins, zinc, vitamin A. 

You should not just go and willy nilly supplement with these vitamins and minerals. There are many factors involved here and supplementing with some of these may make things worse in the long run. So it is a good idea to either do a lot of your own research or work with someone who knows how to work with your condition. 

Our gut or gastro intestinal tract is an important factor in our thyroid health but even before that, what we eat and how we break it down in our stomach is a key factor. 

Before we even talk about what you are eating, let’s talk about how you are eating it. Are you running through the drive through before or after your kids activities? Are you eating in the car or eating while you are doing something else?  Are you relaxed or stressed while you are eating?

Any of those scenarios will mean you are going to struggle with breaking down your meal before it even gets to your small intestine where most of the nutrients are absorbed. 

Digestion actually starts in the brain. We smell our food cooking and our brain signals the production of saliva so we can break down some of that food in our mouth while chewing. Are you chewing your food well? Like 20-30 chews per bite? Really breaking it down so the enzymes in your saliva can begin digesting the carbohydrates in your meal?

Once you have chewed well, you swallow and that ball of food goes in to your stomach and stomach acid and pepsin get to work digesting or breaking down proteins. 

Do you have acid reflux after eating? (there is more about this in the audio)

Once it is broken down in the stomach and reaches the right pH then the valve between your stomach and your small intestine opens and fats are broken down by the release of bile and nutrients are extracted in the small intestine and absorbed in to the blood stream. 

Here is where your gut health comes in to play since leaky gut or Intestinal Permeability are what contributes to autoimmunity. 

We need a balance of gut bacteria in our intestines to help us convert T4 to T3 there. If we are not eating right or digesting well then we will have an imbalance of bacteria and intestinal permeability. 

We can end up with parasites, overgrowth of candida and constipation- all with their own contributions to our failing health. 

When we have hypothyroid- we have a sluggish gallbladder which means we might struggle to digest our dietary fats and then we are making thick and viscous bile which further messes up the gallbladder function. When this is not working well, we are not detoxifying as well either. so we can’t break down hormones or toxins from our environment. 

How are you pooping? No one wants to talk about it but you must be moving stool through your body and going every 16-24 hours. Your BM should be the size of your forearm from your wrist to your elbow, it should come out with ease and you should feel relieved when you are done and not like you still have to go. 

Being constipated further contributes to the “bad guys” overgrowing in your Small Intestine and causing bacterial infections, you may experience chronic pain, inflammation, digestive issues, food intolerances and Hashimoto’s. 

With all of this happening, we can also have issues dumping estrogen and so it can accumulate. This can cause hypothyroidism that you won’t see on a blood test according to Datis Kharrazian in Why Do I Still Have Thyroid Symptoms. This excess estrogen will keep the thyroid hormones from getting to the cells- causing hypothyroid symptoms. 

So you see, taking supplements without first healing the gut is pointless. It is a band aid at best. The only supplement you may need at this point is some stomach acid- Betaine HCl so you can start to break down your food and get those nutrients to your cells, kill off some of the bad guys and bring things back in balance. 

You will see improvement in chronic inflammation from changing what you eat and the way you eat it. Start with your plate. With breakfast. Make some bone broth. That is the next recipe to go out in my newsletter so sign up for that. 

So reduce inflammation by cutting out gluten, dairy products, eggs, most other grains, soy products and yeast. Yeast can feed an already out of control candida overgrowth. These are some of the big allergens, in other grains it is best to avoid corn for sure. 

This gives your body a chance to calm down so it can properly react to foods. 

You need to be on an elimination diet for 3 weeks to 3 months depending on how sick you are, how inflamed, or how long you went untreated for Hashimoto’s. In addition to this, you can do something called a FIT test

What can you eat?  There are no notes for this. It’s only on the audio. 


Why Do I Still Have Thyroid Symptoms?

Against All Grain

Meals Made Simple


Help For Hashimoto's Episode 10

Welcome to episode 10. I hope this day finds you well and that everyday in every way you are getting better and better. 

Let’s get started. I got a question from Jordan. 

Hello Stephanie,     

    I'm very intrigued by your podcasts and enjoyed the free EBook! I was diagnosed with hashimotos auto-immune 2 years ago I've been on levothyroxine and my t3 remains high my T4 remains low but my tsh is always within normal ranges! My hair is terribly dry, brittle and gray and at the ripe age of 30 I'm heading to being bald! My bowels are Terrible to the point I was believing I had Celiac's or a gluten or wheat allergy until I listen to the podcast! I'm extremely overweight and I'm working hard on that as I'm 60lbs down! I have several of the symptoms of the adrenal fatigue except once I fall asleep I stay asleep and want to sleep hours upon hours! I'm writing to you to see if you could recommend to me some vitamins or suggestions so I can feel better. I'm a single mother on a extremely tight budget!  Thank you for your time! 

        Jordan

In the early stages of hashimoto’s people can have symptoms of both hypothyroidsim and hyperthyroidism. You can have palpitations, tremors, be really thin and have anxiety. You can have the dry brittle hair that is falling out and you can feel like you are going crazy. 

In hashimoto’s, your immune system is attacking the thyroid gland causing bits of thyroid hormone to be released in to the blood stream making you feel like you are experiencing hyperthyroidism. 

So what is happening? What will the issues be that you may have?

  • food sensitivities
  • nutrient deficiencies
  • adrenal fatigue
  • possibly an infection in your gut
  • poor detoxification- you are not able to clear out toxins

Any or all of these will keep your immune system on high alert and continue the attack on your thyroid. 

The high T3 is probably what is causing your hair to fall out. This can be indicative of high antibodies and since you have a diagnosis of hashimoto’s this could be what is going on here. You can ask to have your thyroglobulin antibodies along with the thyroid peroxidase antibodies tested. This should confirm why T3 is high. 

Low t4 can indicate disease in the thyroid or a problem with the pituitary gland or the signal that tells your thyroid to make more thyroid hormone. Your TSH is in the normal range, you said- I assume that is conventional range. If it is above three, functional medicine would consider that high. So, The pituitary gland would release TSH if t4 is low and a high TSH level would probably mean the thyroid itself isn’t working well and you would have hypothyroidism.  If t4 is low and TSH is not high then the pituitary gland is not signaling correctly. This is something you would want to discuss with your doctor. 

You also need to take a look at all of these things to bring down the inflammation and hopefully put your hashimoto’s in to remission. 

You may have deficiencies in the micro minerals like selenium, zinc, vitamin D, iron, B12 and B vitamins in general. First and foremost though you need to see if you have low stomach acid.     

Let’s start with Selenium: 

Many of us with hashimoto’s are deficient in this micro mineral which can be one of the things that causes us to get hashimoto’s. It helps to break down and make neutral the free radicals made during thyroid hormone production. If we are low on selenium, damage to the thyroid can occur and our ability to convert T4 to the T3 (which is what our cells take in) is affected. Take around 200 micrograms of this one. It has been shown to help reduce thyroid antibodies. 

Vitamin D:  

This helps to regulate our immune system and remember that hashimoto’s is an immune system problem first and foremost.  Your levels should be around 60-80 when you have it tested for optimal immune system regulation. 

D3 is the more absorbable form and you should make sure that it is in a capsule or liquid form with some kind of high quality fat like olive oil or MCT oil (a broken down portion of coconut oil). It is a fat soluble vitamin so you need to take it with fat for your body to use it. 

Good food sources for vitamin D are cod liver oil, fish, eggs and sunlight

B12-

If you have major fatigue, you should have your levels of B12 tested. It plays a role in digestion too so you want to make sure you are, again, making enough stomach acid. Most of us with hashimoto’s and hypothyroidism have low stomach acid. 

When you have low stomach acid, you don’t digest your food well which means your body has to work harder to break it down which requires energy. 

One of the possible causes for the low stomach acid is a B12 deficiency. And a B12 deficiency can cause low stomach acid. Vicious cycle. If you don’t have enough stomach acid you can’t get the nutrients including B12 and iron out of your food. You won’t be breaking down your meals as well and this can lead to food sensitivities. 

Betaine HCl with Pepsin. This is stomach acid in capsule or pill form. I recommend starting out with around 150mg pill to see where you are at. It will help you digest and break down your food better so you can use the nutrients in your food. 

Next, Probiotics. 

Intestinal permeability plays a pretty big role in autoimmune disease. One of the things linked to it is having your gut bacteria out of balance. Having more “bad guys” than “good guys” can cause gut issues and anxiety. You have about 100 trillion bacteria in your gut. 

Start with a 10 billion CFU per capsule and increase every couple of days until you see or feel die off symptoms. The die off is the bad guys dying out and the good guys taking over. The bad bacteria will release toxins that might make you feel bad for a couple of days. This can also exacerbate the inflammation and immune response so make sure  you have good eliminations and are drinking plenty of water. 

One of the best ways to get a lot of good bacteria in to your digestive tract is by consuming fermented foods like sauerkraut- not canned sauerkraut but the raw fermented kind found in the refrigerator sections of stores or find it at farmers markets. Or make it yourself. It is so easy to do and really inexpensive. 

Here is a good explanation of what leaky gut or intestinal permeability is and how it affects the immune system from Sean Croxton: 

“think of a window screen. And I say, “It’s a hot day. You open up the windows. And the good air comes through to cool the place off. And it feels nice and good and what not. But it keeps all the bugs, the flies, the gnats and the mosquitos out of the house. And that’s how the gut works. It’s very selective about what it allows through into the bloodstream or wherever.

“But if some kid came over to your house and started poking big holes in your window screen, then what happens is you open up the window. And gnats might come in. Flies might come in. What do you do? You start grabbing a magazine and like whacking away and stuff. And that’s what your immune system does, right? It says, “Wait. This isn’t supposed to be here. So let’s start whacking away.” And now we’ve got a problem. We’ve got an overactive immune system.”

Glutamine- 

This will help heal your small intestine where intestinal permeability happens. It helps to repair the lining of your small intestine where new cells are made every 3 or so days. 

Zinc can also be helpful in repairing leaky gut and in helping you make enough stomach acid. 

If you are dealing with any kind of adrenal fatigue: 

This would mean your brain is not communicating with the pituitary gland to help your adrenals manage stress. This is called the HPA axis and it also helps to regulate the immune system. When we are stressed, this system doesn’t work well. 

If you are dealing with adrenal fatigue you may feel: 

  • overwhelmed
  • tired even with 8 hours of sleep
  • like staying in bed in the morning
  • a craving for salty foods
  • daily things are too much to handle
  • brain fog
  • little to no sex drive 
  • like you can’t make a decision

Adaptogenic herbs like American Ginseng, ashwagandha, Asian ginseng, Cordyceps and Chaga mushrooms, and/or holy basil and licorice root may be helpful. 

You should work with a practitioner to find out if you are in need of supplementation here. 

Some things that can help you manage your hashimoto’s is your diet. 

  • Being gluten free, dairy free or try an elimination diet to help you figure out which foods you are sensitive to. This will also naturally help you balance your blood sugar which will also help give your adrenal glands a break. 
  • Make sure you are eating protein of some kind at every meal, including breakfast and eat breakfast within an hour of getting up. Don’t skip any meals and don’t do any fasting. 
  • Eat 4-5 meals per day for a week or so to give your blood sugar regulation system a break. 
  • Have a snack of protein and fat or a starch before bed. Make sure any carbs you are eating are eaten with protein. 
  • Avoid caffeine

A word of caution on supplements. Please don’t go buy them at your local big box store or the corner pharmacy store. Don’t buy them on Amazon either. I suggest at the very least to buy from Vitamin Shoppe or from your local food coop or even Whole Foods. You should work with a practitioner that can help you find just what you need though

The reason for this is there is no regulation on supplements. They don’t have rules in manufacturing or labeling. Some supplements won’ t even have the ingredients stated on their label or the dose can be way off. Some might have gluten or dairy in them and you might have a sensitivity to it. This is one case where quality really matters. 

A practitioner should be able to find what is most bioavailable for you since there are multiple chemical formulations of certain nutrients and some work better than others. Some are more expensive than others to manufacture. 

You also need to make sure you start with low doses so as not to over do it.  You just don’t know how your body will react to a new supplement. Starting slowly with lower doses will help you catch a reaction to it before it gets too bad. 

There is no magic supplement that will fix the hashimoto’s or anything for that matter. Some of these will definitely help you on your journey to healing or remission or whatever you want to call it. 

My top picks would be Hydrozyme from Biotics which is a lower dose stomach acid supplement and diet changes first and foremost. You can get that by going to www.getbiotics.com and using my practitioner code DFILC163. 

When starting a dose of stomach acid, remember to take a few bites of your protein based meal, take a pill, take a bite of food, take a pill and you do this until you feel a little burning sensation. Then you know to take one less than what gave you the burning sensation. 

Thanks so much for listening. Please tell anyone you know who has been diagnosed with Hashimoto’s to listen in and if you would be so kind as to leave a review on iTunes so more people can find this podcast that would be great too. My goal is to help as many people as possible to feel better and beat this disease. 

Got a question about your thyroid or hashimoto’s? Please send your questions to helpforhashimotos@gmail.com or head on over to my website and fill out the contact form there. 

You can find me at www.outofthewoodsnutrition.com or www.helpforhashimotos.com  I’m on Instagram at @Stephanieewalsntp which is where I post the most and on facebook at Out of The Woods Nutrition

See you next time. 

Help For Hashimoto's Episode 8

Help For Hashimoto's Episode 8

Terrible heart burn !!What helps? Has anybody had any issues with Omeprazole or any acid reducer.


OMEPRAZOLE: aka Losec, Prilosec, Prilosec OTC and Zegerid


classified therapeutically as antiulcer agent and pharmacologically as a proton-pump inhibitor


Used for maintenance of healing in erosive esophagitis, duodenal ulcers with or without H.Pylori. Short term treatment of active benign gastric ulcer. The OTC or over the counter is for heart burn occurring more than or equal to 2x a week. 

Read More

Help For Hashimoto's Episode 2

In this second episode, we talk about how our immune system is affected by gluten and why it is important to avoid it to ensure our thyroid can stay healthy. We discuss how to go gluten free, how I went gluten free and where to find hidden sources of gluten. 

.

I have Hashimotos and I’m hypo. 

I’m tired of feeling bad everyday. I wake up and go to bed feeling bad. I have no energy throughout the day and I have 3 children to take care of. I’m unable to work due to my anxiety and depression. I have no support at home. 

I haven’t my house in 3 days. I feed my children whatever is quick and something I don’t have to stand over the stove and cook. I’m tired of being this way. I’m tired of being tired. It feels like I don’t belong here. I need help—-

LITTLE BY LITTLE, A LITTLE BECOMES A LOT.  I have been there. When I was first diagnosed I had a 2 year old and a baby. I remember my tongue feeling heavy and it felt really hard to talk. I remember writing a check and feeling like it was so much effort to move the pen across the paper. 

My first best guess is that you are either not on the right dose of medication or you are not able to convert the T4 in your medication to the form your cells need which is free t3. 

If you can, search for a doctor willing to test more than TSH which is a test looking at what your brain is telling your thyroid to do. Thyroid Stimulating Hormone is coming from the pituitary gland. When the amount of thyroid hormone in your blood is low, it is stimulated to send a message to the thyroid to make more hormone. When there is too much thyroid hormone in the blood it is stimulated to tell the thyroid to make less. So when you have a high TSH (mine was 150 when I was first diagnosed and then the doctor was happy with it around 5 despite the fact that I still felt terrible) it means you are in a hypothyroid state or your thyroid has been told to slow down. When your TSH is really low that means you are in a hyperthyroid state and your thyroid has been told to speed up. The reason why your number is what it is, is dependent upon your bioindividuality. TSH can vary from day to day as well so when you go in, you are getting a picture of how things are working at that moment. This is true of many blood tests.  The other problem here is the way the lab ranges were made. The “normal” range was set based on a group of healthy and sick patients. Some with thyroid conditions, and some without so the range is not necessarily based on healthy people. Most healthy folks have a range at or around 2.5. Personally, I am feeling much better at just below one. I am on compounded medication though and so that makes the TSH test result lower than normal. The problem is your doctor may have a lab range that shows 8 as normal which for most people will make you feel sluggish, tired when you wake up or need to sleep 10-12 hours or more, gain weight, lose hair, feel cold and generally not feel well. This is why it is so important to find a practitioner who will treat you based on your symptoms and not just on your labs. Take note that a normal or low TSH number doesn’t mean you don’t have low thyroid function. 

Free T3 and Free T4 measure the levels of the active hormone in your body. Free T3 is a more accurate indication that your thyroid is working properly. The free in these means they are available for your body to use. 

Depression is really common in people who are on T4 only medications. If that is the case for you, switching to a Natural Desiccated Thyroid Hormone Medication could help you out a lot. Before you even do that though, you really should take a look at your diet. If you body is not nourished it can’t do what it needs to do because certain biochemical processes in the body need certain nutrients to do their job. For example, the enzyme that makes T3 free for the cells to take up is very sensitive to things like malnutrition, inflammation and toxicity in the body and will not work as well. 

The major nutrients needed to make our thyroid work well are: iron, B12, vitamin A, vitamin D, magnesium, selenium, zinc and iodine. 

TPO Antibodies (Thyroid peroxidase)- this is an enzyme that is needed to produce thyroid hormone. 

TG Antibodies (antithyroglobulin)- this is a protein carrier for your thyroid hormone. 

These two mean your immune system has produced antibodies to attack because they perceive a problem. When these are present, it can make using the other labs useless because an unmanaged autoimmune condition can cause you to swing between hyper and hypo. 

What are your symptoms?

What I am seeing here for your symptoms are no energy, basically tired all the time, and anxiety and depression. You also state you have no support at home. I’m sorry. That makes it especially hard and I get how you feel. I didn’t have a lot of support in the beginning either. I suffered for years and my family suffered because I suffered. My kids, between toddler and early teenage years had a mom who had zero energy. who was angry all the time, who didn’t sleep at night and therefore was totally crabby. Everyone felt like they had to walk on eggshells around me and I have a lot of guilt over that. It took changing my diet without support for me to really see a change in my mood and my energy. Figuring out which foods were sucking the life out of me helped a lot. 

So, diet first. You can manage the autoimmune portion of the thyroid (the hashimoto’s) with nutrition. Start with gluten free, then dairy free and then you would want to consider an autoimmune protocol diet/elimination diet. You probably will find that the changes in diet will be life changing for you. 

You may need to take some supplements as well. Get your vitamin D checked to see if it is low and if you supplement with it, monitor your levels to make sure you don’t over do it. 

A lot of us will have iron deficiency as well. Get a full iron panel, especially ferritin. You need a ferritin level of around 75 for T4 to convert to T3. If you have a ton of inflammation you might have high levels of ferritin so as you change your diet, and reduce inflammation in the body, you should have this checked as well. 

Almost all of us are magnesium deficient. It does a lot of stuff in the body. 

We need selenium for enzyme systems in the body that help the thyroid work well. Chelated selenium is recommended at a dose of 100-200mcg a day. 

Zinc- important for us to make enough HCl to digest our food but also important in T4 to T3 conversion as well. 

It is also very important to manage your blood sugar. This can be done with diet and I often find people need support to do this but if you can do it on your own, great. 

You may need fish oil and a B complex as well but I recommend working with someone to figure out just what your body needs. 

Best of luck to you on your journey. 

 

NEXT Q

Hi. My insomnia, fatigue, and short term memory problems have been really bad lately. I don't know what to do. My newest endo wants me to chase down a whole bunch of other possible reasons for my symptoms. I suppose there's always a possibility that I've developed another autoimmune disease that causes the same symptoms. But, I'm exhausted. I feel like I'm being sent down a rabbit trail that I'll never get off of. I need something that works. Tell me honestly, how much better did those symptoms in particular improve with diet and exercise? I hate always feeling this way.

Does anyone ever have issues controlling the temperature of your body? Like being too hot or too cold? Is this part of Hashi’s?

I was diagnosed with hashimotos after my daughter was born a little less than 3 years ago. My whole life I was a size 5 and now I’m a size 14 and can’t seem to lose weight. My levels seem to like to jump around a bit but currently are level.

What I want to know is what do you do about the lack of energy? I have no energy. I don’t even know where to start with diets or what to do. What are diets that have helped? Anything!!! My energy is so low that I can barely get up some days.  Also all I have currently is a family doctor. Should I be trying to get connected with another kind?

  1. Diet- yes diet helps. AIP, Paleo, gf/df, sugar free, managing blood sugar. Find a practitioner to help you.

  2. Diet will help with weight and energy

  3. Temperature issues can be related to the kind of medication you are on. Natural Desiccated Thyroid hormone can help with this. Either way you are probably not on the right dose of medication and/or it can be that your have low iron. Eating meat and liver especially is a great way to get liver from diet. Low iron is a big deal for us. I said earlier that ferritin is super important here but a full iron panel is very helpful. TIBC or total iron binding capacity is measuring the ability of transferrin to bring iron to parts of your body. This will be high when your total iron stores are too low. Serum iron measures what is circulating in blood on transferrin. Next you want to look at the percent of saturation. If this is low, supplementation may be needed. If you need to take a supplement of iron you should be monitored by your doctor as you can get too much.

    1. Another option here is that you could have an issue with your hypothalamus/pituitary axis. Working on your thyroid and adrenal health will help this a lot. Our adrenals are directly related to the HPA axis, play a big role in managing our blood sugar and also help us respond to stress. If you have any amount of chronic stress at all and consume the standard american diet then you likely will have an issue with this. Diet, again is so important here.

I see so many people struggle with making diet changes and I just want to say that you can do it. YOu have to want to be well more than you want to be sick. You have to want to let go of what is a crutch for some of us- we are not our disease, it doesn’t have us. We can manage it. 

Pork Patties with sweet potatoes recipe

Chicken Hashbrown recipe from The Healing Kitchen

Hidden Sources of Gluten in The Paleo Approach

Day 3 on The Elemental Diet

This is published 2 months after the three days I spent on the elemental diet. I had the post written down but life got in the way and it is just getting out now.

I slept well again. Felt pretty good and energy was good. I was really not looking forward to drinking this stuff one more day. The actual smell of it, even though it smells like vanilla frosting, was becoming repulsive. I can do almost anything for three days though so I powered through.  

I didn’t have my first scoops of Elemental Formula until about 9am. I ended up hurrying to get some things done in the morning and had my second 2 scoops at about 11:00. I took my daughter and her friend to our county fair for the afternoon and ended up with low blood sugar after a couple hours of walking around. I pre made some formula and brought it with but I found myself feeling exhausted. I sat down and drank 4 scoops in about 30 minutes. By the end of the day I was starving so I drank the rest of the last of it by 6pm and thought I would be fine. 

I was not. I was starving by about 8pm. I was shaky and had some serious brain fog. I also wanted to eat everything in sight. I didn’t, but I wanted to. 

We were at a restaurant and sitting outside. It was a nice night. Everything smelled so good which didn’t help the hunger pangs. I didn’t want to ruin all the good work I did for my body so left and went to our campsite and had some bone broth. I had two mugs of it before going to bed and I felt pretty good. 

While the elemental diet wasn’t miserable, I do not wish to do it again any time soon. I think the low blood sugar issues were a problem on days I was more active so I would consider discussing with your practitioner what your activity level is and adjust your caloric needs based on that. 

I did enjoy how I felt for the most part on the diet. I also enjoyed the freedom from having to decide what to eat and what to cook. It was a nice break. I didn’t crave anything until I was super hungry and that was quite freeing. 

My next three days were spent doing a three day cleanse which you can learn about here. If you want to learn more about the functional medicine clinic I work at you can do that here.  

You can read about Day One on the diet here and Day Two on the diet here

Elemental Diet Day Two

After day one I slept great but woke up with a massive headache so I think maybe dehydration and/or detoxification is at play here. I also have a good coating of white on my tongue which means yeast. There is so much sugar in this formula that it can really do a good job of aggravating a yeast overgrowth. 

 I started my day with 2 scoops in 12-13 ounces of water around 9am and finished off a second round of 2 scoops in 12-13 ounces of water with added MCT oil and the herbal supplements to keep the Candida at bay around 11:30 am. So far so good except I am not sure leaving the house is a good idea since eliminations are quick to come and I feel like I need to be near a bathroom.

The surprising thing for me is that I feel really good. My energy today is pretty good. My mood is positive and I don’t feel like just lying on the couch. I am actually getting some things done while working from home. I had several burning eliminations that were basically water and what looked like yeast through late afternoon. The rest of the day was great. 

My second round of 4 scoops or my lunch started around 1pm with two scoops, no extra MCT oil since eliminations are frequent and really watery with what I presume is a lot of yeast exiting the premises. So two scoops with 12 oz of water at 1pm and the second two scoops finished at 4:30 pm with a round of burning elimination loaded with possible yeast and nothing else. I am having a desire for a sandwich for some odd reason but no cravings for anything at all. This formula keeps me feeling pretty…. I don’t want to say satisfied but I don’t feel the need for anything else. I don’t really even miss chewing all that much. That is so weird. I have quite an empty feeling in my gut probably because it is empty and I was out in 84º weather this evening for about an hour and it took about the full hour for my feet to warm up. It felt good to be out in the sun. 

I finished the night off on the couch with 2 more scoops at about 7:45 and then didn’t finish the last two scoops because I just wasn’t hungry and I am getting really sick of drinking the formula and even more tired of the taste. My energy was still good, I had laid on the couch to watch some tv with my daughter. We went to bed around 11:30. I read for a little and went right to sleep and slept through the night. I woke up around 6:30 feeling pretty good. 

Today I did not feel hungry once. I experienced a bit of shakiness from low blood sugar only once but that was because I didn’t have scoops 5 and 6 until late in the afternoon when I should have been having scoops 7 and 8. I had zero food cravings all day long. My energy was level and good. I felt pretty clear headed and was in a really good mood. There was no negative track of thoughts playing in my head which is quite normal. The other nice thing, for me at least, was I didn’t think about food or cooking or what to eat. That was great. Not longing for a certain food was really nice too. I just didn’t think much about it. 

Read about my first day on the Elemental Diet here. 

Let's talk about this diet. What are your thoughts? Do you have any questions?

Have you seen the documentary Food Choices on Netflix?

I was flipping through Netflix looking for a good documentary to watch and came across Food Choices.  When I read the description and realized it was about a plant based diet I was ready to take notes and tell you all about why it was a ridiculous documentary and how you should just not bother watching it. I am not going to do that though because they actually made some valid points in parts of the film. The opinions expressed in this post are just that, I do not make reference to any studies or papers. I would encourage you to watch the film and make an informed decision about what is best for your health by doing a little research and not doing something because someone, including myself, says so. 

I did find a lot in the movie I didn’t agree with but I was so surprised to find there was some parts of the movie that I actually did agree with. 

The movie starts out with a lot of information about how animal protein is really bad for you. How it will raise your cholesterol, cause diabetes and cancer. Dr. T. Colin Campbell, author of The China Study tells us that the amount of animal protein we eat is the problem. He states that too much will stress the kidneys and the liver. He states all the animals we eat for protein are vegetarians and the movie shows a picture of a cow, chickens and turkeys. 

Not all animals we eat are vegetarians. First of all, the natural diet of chickens and turkeys includes bugs which are “animal” protein and chickens will eat mice and other varmints if given a chance. They are NOT vegetarian. Pigs are not vegetarians either. They eat other animals, they eat just about anything actually. 

The movie claims that protein elevates cholesterol, starts heart disease, increases the production of free radicals and stimulates the production of hormones.   Personally, my diet is pretty high in protein and fat and my most recent (spring 2017) total cholesterol was 167. Read my post on protein and fat to learn more about why these two macronutrients are not villains. Bottom line, protein breaks down in to amino acids which help us make neurotransmitters and are the building blocks of the body. You can get protein from vegetables too, I prefer to get some protein from meat and you should know that it is okay for you to get some protein from meat too. 

The next claim was that we are getting too much saturated fat, calories and sodium from meat. If you are eating a high quality piece of meat, you are not getting too much of any of these things. Again, read my post on fat to learn why saturated fat will not kill you. Also, think about this- how can something like saturated fat which is solid at room temperature or colder go plant itself in our arteries as a solid? Isn’t fat broken down and emulsified by bile in our body? Yes it is. Our body temperature is also 98.6º which would keep that saturated fat in a liquid state keeping it from planting itself in our arteries and clogging them. 

The film goes on to vilify milk and dairy products. They are telling you to get your calcium from oranges but they don’t tell you that you would need about 10 oranges a day to get the recommended amount of calcium for an adult. Calcium is found in many vegetables including leafy greens and you don’t need to eat dairy products to get enough calcium daily. The problem with calcium is not that we aren’t getting enough but that we don’t have the proper co-factors (things in our body needed to help us use the calcium we do get) to digest and assimilate calcium. We need to have good digestion, proper pH within the body, good hormone function, enough water, other minerals and vitamins and fat (helps get calcium in to our cells). 

The film calls dairy liquid meat. “A cocktail of growth hormones engineered for rapid growth”. The campaign for raw milk would, of course, disagree with that statement. Dairy products that are not from grass fed and pastured animals would not be on my list of things to consume but if my body tolerated dairy, I would drink raw milk and consume raw milk products occasionally without worrying about the effects. 

Next on the films list of foods to avoid to be healthy was eggs. Some people consider eggs to be the perfect food. Pasture raised eggs are best. Eggs contain a variety of minerals and vitamins and are a great source of high quality protein and contain a complete protein. All the B vitamins are in eggs and contain more choline than any other food. They are a good source for most of the minerals our body requires including selenium and iodine which are important for thyroid health. According to www.whfoods.com, eggs sho no increased risk of heart attack or stroke and they can help increase your HDL, or good, cholesterol. 

Food Choices is telling us that eggs are too high in cholesterol and they show you some very moving pictures of a chicken developing in the eggshell. They also talk about the feed for chickens being full of Genetically Modified corn and soy and the toxin Roundup. They are not wrong about this if you are not buying eggs from a local farmer. Even then the chicken feed may contain corn and soy. It is cheap feed. As long as they are on pasture and getting most of their diet from bugs, you might have to be okay with a bit of supplemental feed. 

The movie moves on to talk about the high amount of omega-3 and omega-6 fatty acids needed in our diet. They say a higher Omega 3 amount in our diet leads to Type II Diabetes. I would bet that processed foods and sugar would be a more likely culprit for most of Americans with Type II Diabetes. The studies are out there at your finger tips. 

Meat will give you Erectile Dysfunction says the movie, because it blocks blood vessels. I think we covered that in talking about saturated fat.  

Low carb diets are all the rage and they claim high carb diets don’t cause weight gain. They say the paleo diet is a copy of the Atkins diet and that was written by people who have not published a scientific paper. They claim low carb diets make you sick and are dangerous. They are in agreement that cutting down on sugar and refined carbs would be a good thing. The paleo community is pretty big, just as is the vegan community. Neither diet is the be all end all for everyone. That is what we need to remember. We are bio-individuals. What works for one person will not work for everyone. 

Their next claim is that many people who are plant based are healthy but there are still a lot of vegetarians who are still sick because they are eating junk food or dairy and some fish. I would agree with the filmmakers about eating junk food. They also say that if you have not given up oil as a vegan and are still fat, then the oil is the reason why you are still fat. “Fat you eat is fat you wear” they said. Again, read my post on fat

They claim a whole foods plant based diet is free. You don’t have to pay for any gimmicks or shakes. I would say that if you are just eating real food, it is not free because you have to pay for it, then you are one step ahead of the rest of the world who is looking for that great organic convenience food to buy. 

I agree with them when they say we ought to be 90-95% plant based. Maybe 80% plant based would be more like it. We could all stand to eat more vegetables, including me. I love how I feel when my diet is mostly veggies with a little bit of meat each day. I have lots of energy, I feel clean inside. I have little bloating and my eliminations are just where they should be. 

They are telling you in this movie that you should not believe “The key to good health is moderation”. They say this doesn’t work. I know it doesn’t work for me. I can’t just have one bite of a sweet treat. I want the whole pan. Moderation might work for you. It does for some people and for some it doesn’t. 

Next on the list is blaming the media for making the Paleo diet credible. The problem was that the media “let both sides speak” in regards to the China Study which has hundreds of references and then interviewed someone on the Paleo diet which was little more than a story book.  The Paleo diet has helped thousands of people feel good just as a vegan diet has. A vegan diet doesn’t work for everyone though. A few more notable folks who really struggled with their health on a vegan diet are Denise Minger and Lierre Keith. I am sure there are people who don’t do well on a Paleo diet too. I just have not heard of them. 

I have to agree with the film when they talk about the nutrition training doctors receive in medical school. It is little to nothing. Doctors are not able to get to the root cause of your health problems because they are being taught pharmaceutical based medicine. This is sometimes necessary but there are other options out there. People on medication long term may have side effects causing other health problems and their overall health to decline. The movie is spot on here. A plant based diet may be very helpful for the short term and maybe long term. It depends on you and your individual biological make up. 

They state the cause and cure for disease is in our hands and that the money is in the drugs. We need to shift our dollars from expensive procedures to education. I could not agree more. 

Supplements- they say it is a big industry stealing your money. I am in partial agreement with them on this. There is no magic bullet supplement. The nutrients you need are in your food. You have to be able to digest and assimilate your food and for that, you may need a supplement. You may be depleted of certain nutrients and need a supplement to get you by until you are able to get them from your food again. 

The big problem for plant based diets is vitamin B12 which is found in animals. One expert in the movie says you can get B12 in a supplement or from fortified foods. As long as you don’t have a methylation problem this might work for you. Again, it is not for everyone. 

One thing I found interesting and quite intriguing is their statement of “what we eat determines how we use the planet”. They said that 98% of destroyed rainforest is used for meat production. This is sad. This is also why I tell everyone I teach and work with to know where your food comes from. Buy local whenever possible. Support your local farmers. They said 70% of farmable land is used to grow crops for animals and not humans. This statistic is also quite sad. 

Another quote from the movie, “It takes 2400 gallons of water and 12 pounds of grain to make one pound of beef.” Cows eat grass. They were evolved to eat grass and not grain so if you stop buying grain fed meat, that will help. “The excrements of 80 billion land animals raised for food each year aren't’ treated and go in to water basins and oceans”. They show pastured cows in the movie after this statement, not livestock in concentrated animal feeding operations (CAFO) which is more likely to be what they are referring to. This can be solved by eating local, supporting local farmers and eating less meat than you might right now. 

“The environmental impact we have is more than just about livestock. it is what we consume, the amount of stuff we acquire, overpopulation, dependance on fossil fuels, etc” says an expert in the movie. He is not wrong. All the packaging in processed foods, the cars we drive the amount of electronics in our households. All of this stuff has an environmental impact on the earth, not just factory farms. 

The movie goes on to attack grass fed beef as a fabrication by the meat and dairy industry to perpetuate the slaughter of animals. They say grass fed beef is even less sustainable because of land shortages and is worse than CAFO’s. I am not sure how they are coming up with this type of information. They do not list resources. I could put two cows on my 8.5 acres and have enough meat to feed my family and the families of two of my neighbors if we all ate meat just a few times a week. Small organic local farms that practice sustainability are better for the planet than CAFO’s in my opinion. 

Over fishing is depleting the oceans. I think maybe this is true. The ocean provides more oxygen to us than trees do. It is a very important ecosystem worth protecting. 

The final point I took away from the movie is that people have eaten animals for 1000’s of years and today there is no reason for us to eat them because it is not essential for survival as it was 1000’s of years ago. The film says we now have a choice and we can choose not to eat meat. 

They say we resist taking in information from places other than the mainstream. I agree with this. Many of my views on health and wellness are not what is considered mainstream. Things that are not mainstream are scary to some and so they choose to believe what is safer.

Lastly, “It won’t matter how healthy we are if the planet isn’t healthy. Stop following the system without questioning it. Vote with your dollars.” I couldn’t agree more. 

Tell me in the comments if you have seen Food Choices on Netflix and what you thought?

How do you get rid of Candida?

Are Christmas Cookies Your Gateway Drug?

The other day I heard a radio show host say that she was never doing a cookie exchange again.  She said she had too many cookies and they were just a gateway drug for her. One led to another.  This time of year we tend to throw caution to the wind and indulge in the sweets which can make us crave more and more and more. 

Christmas cookies or the sugar in them, particularly, are definitely my gateway drug.  I so loved hearing someone on the radio say that because its exactly how I feel. I end up walking around the house after eating some sugar, looking for a fix like an addict. I am opening cupboards and standing there, staring at the lack of treats in my house. There is nothing there for me to get my fix. 

What if that fix you need is less about willpower and more about a beast within you that is causing you to crave it. That beast is affecting your mood and even your overall health. This beast has a name. It is called Candida Albicans. 

Candida is a pathogenic or opportunistic yeast that is quite common and can overgrow in the intestines. We all have candida albicans within our gut. That is not the problem. The problem is when it overgrows. When other “normal” bacteria are killed off by antibiotics, this yeast can rapidly increase and create an imbalance with the beneficial bacteria within our gut. This can cause problems with the skin in the form of rashes or even yeast infections. 

Long term infestation of candida in anyone with a weakened or compromised immune system as in the case of someone with an autoimmune disease can result in an overgrowth of the yeast. It can then morph in to a form of fungus and grow roots that set up shop in your intestinal tract.  When candida sets up shop like this within the body it gets to work making all kinds of toxic byproducts, some as toxic as nail polish remover, to be absorbed in to the blood stream. Now, the body naturally makes toxins through metabolic processes which the liver cleans up so they can be eliminated. The liver naturally has a ton of work to do for you each day so candida calls for overtime and sometimes the liver just can’t keep up. If your liver can’t keep up your body will create antibodies to the Candida creating system wide problems and you start to see symptoms like described below.

In addition to the liver playing a huge role in processing the toxins that candida creates, your spleen gets involved if you have intestinal permeability. The spleens job is to get rid of pathogens, viruses and bacteria, things that make us sick. It is now having to work extra hard too.  

 

What are the symptoms of Candida overgrowth?

  • recurrent skin fungus infections or nail problems

  • headaches, brain fog, fatigue

  • cystitis or prostatitis

  • mood swings, depression or confusion

  • PMS

  • recurrent herpes

  • joint pain

  • intense cravings for sweets, bread or alcohol

  • indigestion or reactions/sensitivities to foods

 

Of course, Candida overgrowth is more common in women than men and can affect our hormone balance which can lead to abnormal and painful periods. If you have had a c-section, both baby and mother are at risk for it. These cravings for sweets can be driven by the yeast because that is what they feed off of. 

How do you know if you are likely to have a Candida overgrowth?

 

The following are factors that play a role in Candida overgrowing in the body: 

 

  • frequent long term use of antibiotics

  • being on the birth control pill

  • too much alcohol or caffeine

  • recurrent yeast infections or prostate problems

  • regular use of drugs containing cortisone

  • chronic stress, chronic fatigue

  • sensitivity and or exposure to molds, damp places or certain smells

  • depression, mood swings or confusion

  • intense sugar cravings that feel bigger than you

  • recurrent ringworm, athletes foot, jock itch or nail problems

Untreated candida can take over in the gut creating inflammation throughout the body. These cravings listed are sometimes totally out of our control because something inside us is wanting those things to stay alive and grow. This overgrowth creates system wide inflammation which is why see the symptoms and factors that play a role in the overgrowth. Our bodies are innately intelligent with all the mechanisms needed to keep us healthy but sometimes whether through diet and lifestyle or necessary medical treatment we knock things out of balance. This is when the pathogens like candida can take that opportunity to thrive. 

It is crucial to create the proper balance of bacteria within the small intestine and the colon for good health. Without it, we are not digesting our food well and we are not making B vitamins or vitamin K. The intestinal bacteria play a role in the final stages of digesting protein and milk products. Without this healthy balance of bacteria we end up with poor digestion, an unhealthy or damaged gut lining (where nutrients get absorbed) and possibility for food allergies to develop. Your energy levels drop, your metabolism isn’t working like it should, your thyroid slows down and you end up with adrenal fatigue. You have to look at the whole picture. When one thing is out of whack within us, it affects the whole of us. 

Bacteria is the oldest living organism at around 10 trillion years old which is very much a part of us. They play a crucial role in keeping our immune system working properly so we can thrive. The U.S. went through a “kill all bacteria” phase with the use of bacteria killing soaps and hand sanitizer and bleaching surfaces in schools. Women and doctors are scheduling c-sections for convenience. At some point bottle feeding our children was promoted heavily so there is a whole generation of kids who were not breastfed. Vaginal births and breastfeeding is where babies get to build their immune system. 

How do you treat candida overgrowth?

1. Don’t allow them to thrive and multiply.

Candida needs sugar to thrive. It feeds off of fermentation. Cancer feeds on the fermentation of sugar as well. Clearing up an issue like candida can also reduce your risk of cancer. So the first thing you need to do is not to feed it any sugar.  Candida live on mostly simple sugars like processed refined foods, yeasts and fermented foods, fruits, juices, dried fruit, alcohol, cheese, vinegar, breads or other yeasted or fermented products like soy sauce. 

What you can include in your diet is vegetables, meat, fish, soaked and sprouted whole grains, nuts, seeds and the occasional egg. Yogurt with beneficial bacteria if you tolerate dairy products would be fine too with homemade being best of course so you can control the ingredients. You need to make sure you are absolutely not eating any sugar at all. You are also going to have to avoid anything that is fermented. 

2. Supplement with anti-fungals and address the whole body. 

You will want to heal your gut and repopulate it with good bacteria. You need to make sure you are making adequate stomach acid and that all of your detoxification pathways are working properly with elimination being one of them. 

If you have candida, you are inflamed. Your gut is inflamed too. When then gut is inflamed you may not digest your food well allowing it to ferment and feed the yeast. You may need to supplement with stomach acid (Betaine HCl) or digestive enzymes. 

Nystatin is often prescribed by doctors and it will kill the yeast. The problem with Nystatin is that the yeast or bacteria can become resistant to it, so you can’t just take a prescription and think you are going to get rid of it. The good thing about it though is that your body doesn’t absorb nystatin, it just goes in there and kills off the yeast.  

While the yeast are being killed off you can run in to symptoms of die off such as headache, fatigue, flu like symptoms or worsening of already existing symptoms. Enemas can be very helpful every few days or a colonic every couple of weeks. 

Natural remedies that help to kill yeast or keep it from growing are caprylic acid, fresh garlic, or extract of garlic, oregano oil and herbs like pau d’arco or taheebo. You can also use things like food grade Diatomaceous Earth which will go in there and act like little razor blades to the candida and won’t harm the body at all. You can follow that up with bentonite clay and drink lots of water and both soluble and insoluble fibers so you can get all the toxins out of the body. 

3. Restore or repopulate the gut. 

Here we are restoring the good bacteria in the gut. Lactobacillus Acidophilus is the main bacteria used to repopulate the colon but it is wise to mix up the kind or strains of bacteria you use to ensure good gut health. Acidophilus DDS-1 has been shown to have an anti-biotic effect on pathogens in the colon and inhibit the growth of candida albicans and helps restore the bacteria that produce B vitamins. DDS-1 and other bacteria are beneficial in other ways too such as having an anti-viral effect helping reduce the severity and incidence of cold sores, canker sores and herpes outbreaks. 

When you have an overgrowth of yeast, they take nutrients from you, ferment the foods you have eating and cause gas and bloating. Adding probiotics will help to reduce these symptoms. 

One thing you have to remember is that digestion is one of the main foundations of our health. It that is not working properly, nothing else is going to work either. Taking supplemental digestive support will allow for the proper breakdown of foods to amino acids, essential fatty acids and you will be able to absorb and assimilate the minerals and vitamins within your food. This will aid the healing process allowing you to feel your very best and become quite clear about your health. 

Getting rid of candida takes patience, time and diligence. The protocol can last several months depending on how severe your candida is. In the end you will find you have more energy, bloating will disappear and you will feel so very good. 

Five Things I Learned on the Autoimmune Protocol

Deciding to take on the Autoimmune Protocol was not easy for me. Here I am eleven months in to it though and it feels much like it did after having been gluten free for at least as long. It is sort of just second nature for me now. I have reintroduced most foods like green and red peppers, tomatoes, pepper and other spices, eggs and some grains like rice and corn (always organic, and only occasionally), legumes, peas and some seeds (only occasionally). I have not reintroduced any nuts because they had started to create an immediate reaction on my tongue and throat. 

I reintroduced eggs in the form of carob brownies. That was a big mistake. I should have reintroduced them the way suggested in all the autoimmune books out there where you take a small amount, wait 15 minutes then add a little more. I just don’t usually have the patience or the time to do such a thing so I just go with the flow. I made these brownies from a recipe I had found via google and ate half the pan in 12 hours. It was a small pan and only two eggs were in the whole recipe so I thought it would be fine. Nope. It was not. I found myself extremely irritable and really irate over little things the next day (like in the 13th and 14th hours of consuming these brownies). I flipped out on my kids over a power cord that had gone missing. I couldn’t stand to be with myself. It is hard enough to be a parent and then you throw in all this autoimmune stuff on top of it. Man, I feel sorry for my kids. So, knowing that the eggs were the only new ingredient that I had not eaten in 8 months means that they are more than likely a forever no food for me. A couple weeks later I ate some gluten free crackers with hummus. Turns out they had egg yolks in them (no wonder they were so good) which I realized after eating them when I read the package. Same thing happened again except not as intense. 

I have not yet reintroduced eggplant mostly because I only eat it once or twice a year in a Paleo lasagna dish from the Everyday Paleo Italian Cuisine cookbook by Sarah Fragoso.

I have learned a lot about myself these last eleven months. I have a strained relationship with food that goes back many many years. Doing this elimination diet has taught me a lot about that relationship and also: 

I needed to eat more vegetables and particularly greens. 

I am one of those people who uses carbohydrates for energy way better than fat. I took an Organic Acids Test with a friend who is studying with Dan Kalish and she discovered my cells can’t convert fat and protein to energy as well as they can carbohydrates. This, combined with my Hashimoto’s means I should be eating way more quality carbohydrates than I was. If I am being honest with you, most of my diet consisted of proteins, fat and sweet potatoes with a vegetable in the evenings at dinner. This here speaks volumes to my relationship with food. I know better for goodness sake, I am a Nutritional Therapist. More than half my plate at each meal, including breakfast is veggies which has helped me feel so much better, especially when it comes to the energy I am feeling. 

2. I need to practice better self care. 

I had gotten pretty good at allowing myself to sleep in when I didn't’ sleep well the night before. I didn’t worry too much about the laundry piling up and not getting folded for weeks.I let myself be okay with that or at least I tried. If I was too tired after cooking a meal or batch cooking for a few days worth of food, I just let the kitchen be dirty. I left the dishes unwashed until the next morning when I knew I would have enough energy to clean up. Sometimes my husband would take care of it if he was home. That would always be an extra bonus. I worked really hard on not feeling like a failed wife and mother if the house was a pit. I knew I had a lot on my plate and still do with three kids, a husband who travels for his job, owning my own business and all the other stuff that comes with life. What I wasn’t good at was forgiveness. Forgiving my body for being in dis-ease. Forgiving myself for getting my body to the point of dis-ease. I needed to work on just letting go. On not taking shit so personally all the time. I had to let go of wanting to control all the outcomes. Of wanting to control how my body was behaving. Letting go of my kids not being little people anymore but kids who need to grow themselves and make their own decisions and their own mistakes. I had to work on letting go of all the stuff my husband did or said that irritated me. I had to learn to respond to things, life, better. I have had to work on not sweating the small stuff. I am a work in progress. I am okay with that most days. I have started to meditate more and that has been so helpful. 

3. I need to forge and nurture friendship. 

I am an introvert. I am also a homebody. I don’t love crowded places all that much. My close friendships are few and far between with my best girlfriend living 4000 miles away. This makes it a little hard to go out for coffee (or tea for AIP) on a whim. She did just come visit me though so we are both a bit recharged for the time being. My therapist tells me that it is important for me to work on relationships so that I can remain “recharged”. 

I changed my diet six years ago. I started out being just gluten free, then dairy free, then more Paleo except I ate a ton of organic corn chips…. These changes brought about changes in relationships too. My parents quit inviting us over for dinner. My friends thought I was on some freakish health kick. They probably thought, “oh boy, here we go again..”. I lost some friends. They quit asking me to go out for girls night. Some other things happened too that broke up my core group of friends that had nothing to do with me and so I was really starting over in the friendship department and after I started looking after my health and going to school for nutrition, I just didn’t work to keep those relationships good. I found new friends who thought more like me when it came to health and wellness. I have to work to keep and maintain those friends which I am never really super good at so here is to changing that about myself! Growing and nurturing these friendships so they are stronger will be key to maintaining some sort of wellness. Community is important for everyone but most especially when you are working on getting well again. 

4. I need to learn balance. 

Being so restrictive with a diet like the autoimmune protocol can lead you down a path to disordered eating. You have to be able to find a happy medium. I found myself worrying about every little thing I ate. I stressed out over how I was going to do this or that when i could only eat these few things. First of all, I had to look at this from a whole different perspective. There really is a lot of foods you can have on the autoimmune protocol. A lot of vegetables. A lot of starches. A lot of fish. A lot of offal. I don’t like fish, seafood or organs and have no plans in the immediate future to make any of them a regular part of my diet. I know it is key to healing on AIP. I am not there. I don't’ tell my clients they have to eat it but that they should. I also tell them I don’t eat it. 

I have not had a health relationship with food. I was/am addicted to sugar. I was/am a snacker. I like junk food. I still snack and eat some junk only now junk food consits of sweet potato chips or plantain chips. I maybe snack too often still but usually it is when i am stressed or when I have not eaten enough and am still hungry. What I am working on is not feeling bad or guilty about eating something. The stress of that just makes healing take longer because your cortisol and adrenal glands get involved in stress and they contribute to my already screwed up system. We are all works in progress, right. Strive for progress, not perfection. 

The other day I went out for lunch with a colleague and friend. We ate at a really high quality restaurant that sources locally when possible. I ordered a chicken curry dish. It had peppers and rice and I ate it full well knowing that I may have some issue later but I didn’t stress about it. I enjoyed it rather than stress about what was on the menu. Sometimes I found myself in a restaurant, usually with family, where my choices were few. I look back now and see that sometimes I took it personally that there were few items on the menu for me to eat. Now I see how ridiculous that is but I am pretty sure I am not alone in that thought process. Not taking it personally any more but that doesn’t mean I don't’ get a little frustrated when the menu sucks. 

5. I will not and cannot identify as being sick or having an illness. 

I do not want to let my autoimmune diseases get in my way of living. I don’t want them to take over my life so I don’t let them have top billing. I am me first. I am a mother, a wife and a business owner. I am a Nutritional Therapist. I am living with Hashimoto’s and Psoriasis but they do not own me. They do not take over my life. Sometimes they remind me to slow down. To eat a little better and to relax but they will not be me.