Getting Enough Protein

Like many of you out there, the first thing I did when I went gluten-free was to find alternatives to my favorite carbs... bread, pasta, cakes, and pies. So getting enough carbs has not really been a problem... in fact with a number of local gluten-free bakeries, it is to the point where I no longer feel deprived.  What's more, fruits and vegetables are not lacking either. Since my husband and I joined a CSA, we have been thoroughly enjoying the abundance of fruits and vegetables from our weekly share and are having fun thinking up new and creative ways to serve up fresh fruits and vegetables at every meal... even breakfast! So it has come as quite a surprise to me that I am still not eating a well balanced diet. In keeping a food diary using my LoseIt.com phone app, I discovered that I am not maintaining a healthy balance among fats, proteins, and carbs in my diet. It was only when I took a closer look at my food diary, I discovered that my daily intake of protein was noticeably lacking. Upon reflection... this makes perfect sense.  In eating omelettes with egg beaters for breakfast, vegetables are playing a starring role, with shredded cheese, sausage, or ham playing supporting roles at best. In having salads for lunch and stir fries for dinner, again vegetables ... rather than meat.. are the star of the show. So like many of you who are striving to eat healthy... I have been short-changing myself of much needed protein with some unforeseen (and preventable) results such as hair loss, easy bruising, fatigue, or brain fog. And while this is bad enough.... there's more bad news. In my quest to eat healthier, I may even be preventing myself from achieving what I have been really trying to accomplish. In being protein deficient, I may be preventing my body from recovering from years of chronic inflammation, thereby preventing the healing process altogether. It got me to thinking... as more and more people are moving towards a healthier lifestyle and are exploring a gluten-free, vegan, or vegetarian diet...how many are protein malnourished? To them I say... do not overlook the role protein plays in a healthy diet... otherwise, you too may be dramatically slowly down the healing process! To learn more, check out  the The Hidden Signs of Protein Deficiency.

Falling off the ladder

   While I was on vacation, I must have eaten something I hadn’t. I am not sure if it was some old home fries, which I suspect or something from a buffet, which I equally suspect.  When I make meals, I know exactly what ingredients go into the meal and how it is prepared. This is never guaranteed when you eat out. Even when you think a food is made a certain way, you still cannot be sure. We started our trip on Monday, by Tuesday late morning my stomach ached as it did when I first started this venture towards healing. It seemed as though I had erased 5 months of healing in just a day or two. I had just started experimenting with introducing a small amount of potato back into my diet. I had been adding just a small amount to my stir fries. That seemed okay, but maybe the home fries were more than I could handle. Who knows? It certainly could have been something else taken from the buffet.

   So to put aright this reversal in healing, I found an Aloe Vera drink at the store. It seemed to help. I have returned to my no grain, no nightshade diet in hopes of restoring the healing that I have lost. This was definitely an important lesson for me. I wish I could be sure of the catalyst for this stomach ache. I will have to experiment further in the future.

   Since I have been avoiding irritants for several months now, I wonder if any reappearance of an irritant creates an even stronger reaction than before. I liken it to those who have partaken of large amounts of alcohol and build up a tolerance to it, and then stop can have an increased reaction if alcohol is re-introduced.

   Anyway. I am back on track. I do feel a little bit better. I am travelling back of the ladder to healing once again.

What's Up Doc?

There are very few times that you want to see your doctor. My last visit was one such time. I had gotten blood work done two weeks before. I wanted to know the effects of my low carb, high fat, anti-inflammatory diet on my diagnostic health.

I sat, waiting in the private room for my doctor to appear. He asked if I had blood work done, I said that I did. He began reviewing the records. He said that my blood glucose level was good, it was 100. Even with trying to keep my carbs below 100 grams, mostly successful. I was happy to hear that my fasting glucose was good. The then told me that my Total Cholesterol level as 188, the best in a long time, down from 203 in February. This actually surprised me since I was sure that my total cholesterol level would go up with the saturated fat and eggs that grace my breakfast so very often. I have been trying to get 60% or more of my calories from fat. I have been using olive oil, coconut oil along with butter and animal fat. I was very happy.  My HDL cholesterol had increased from 40 to 42. My LDL dropped a little from 135 to 127. My doctor was surprised that my Triglycerides fall to 97 from 136. He was very pleased with my progress. My blood pressure was good 118/84.

My doctor then lifted his brows, almost asking, “You have lost 30 pounds. The last time you were at this weight was 6 years ago.” Then after pausing for a moment, he asked “What have you been doing?” I told him that since I had last seen him, I had been on a low carb – high fat, no nightshades and no grains. He asked, “You mean no breads or cereals?” I answered that yes, it meant no breads or cereals. He asked what my typical breakfast looked like. I told him that it could be bacon or sausage, an egg, sautéed broccoli, 3 oz. of yogurt with 2 teaspoons of ground flax seed and bulletproof coffee. Explaining that bulletproof coffee for me was coffee with a tablespoon of coconut oil melted in it.

I explained to my doctor that I was trying to heal my stomach and that the weight loss was a fortunate side effect of the diet. Being my doctor, he was familiar with the stomach problems that I had been experiencing since last August. I proudly announced that my stomach, although not healed, was feeling much better. I also told him that I had stopped taking three of my prescribed medicines, namely the pain killers and acid reducer. I told him that I wanted to stop taking my other medicines as well.

My doctor was quite pleased with my overall results. I explained to him that this has been a miraculous journey for me, that I now have more energy than I ever had before. He remembered when I had to walk with a cane because of my arthritis and neuropathy, but I assured him that I now walk for miles. I even bragged to him that I went on a 7 mile hike with my son.

He was excited for me and told me he looks forward to seeing my progress in August. I am looking forward to that visit as well. I feel like a new person. I have been given a new chance at an incredible life. Life is precious and fleeting. I do not want to take it for granted ever again. I have found my new medicine – it comes on my plate. What I put into my body matters. Listening to my body is important. Pain is a body’s way of saying something is wrong. Doctors are usually great at treating symptoms of problems, but I think it is more important to go to the root cause. My body speaks and I am listening.

Are bananas gluten free?

There's a debate brewing as to whether bananas are gluten free. So are they? Kinda sorta with a more detailed explanation needed. While bananas do not have any gluten in them, a person with Celiac Disease or gluten intolerance may have issues with them. There's two reasons for this.

Reason #1. Bananas contain a protein called "lectin", which is also found in many “night shade” foods such as potatoes, eggplant, and tomatoes. Some individuals with Celiac or gluten intolerance have trouble with "night shade" foods. Lectin is similar to gluten in that it can create an autoimmune response as the body cannot always differentiate between lectin with gluten. It's to the point where some researchers speculate that gluten sensitivity is actually a lectin allergy. Further, many "night shade" foods, including bananas, have been processed with GMOs containing lectin, thereby causing gluten-sensitivity type symptoms.

Reason #2: Bananas also contain a protein called "chitinase", which requires a specific enzyme to break it down once consumed. If this protein is not broken down, abdominal pain or other gastrointestinal discomfort may result. Someone with Celiac Disease has a compromised intestinal system already and does not have the enzyme needed to break down this protein. In addition to the gastrointestinal symptoms, some people experience flushing of skin, headaches, heart palpitations, skin rashes, and numbness or tingling of the mouth. Symptoms occur quickly ... perhaps even moments or a few hours after consuming a food with lectin or chitinase. Just like lectin, chitinase can also trigger an autoimmune response.
Want to know more, check out GlutenHatesme.com. 

A Walk in the Park

   I was on vacation this week and had the opportunity to take an extensive walk in our local canal park. Our canal park features Holley Falls, Salt Port pond, a playground, pavilions and grass areas for picnics and sunning. There is also a gazebo that features music on Friday nights in July. I have been in various parts of the park before but I took advantage of my renewing health and walked the major paths in and around the canal park.

   The length of the trails that I walked was 3.24 miles. My son tells me that it would be rated a moderate to strenuous hike. Except for a small portion on the actual canal, the rest of the trails are hilly. He belongs to a hiking group and visits various parks and trails in Western NY. I sometimes accompany him as his guest. I am slowly building up my strength and stamina for these adventures.

   Exercise is important. Even though my current diet was not purposed for weight loss, I am taking advantage of this wonderful side effect. I find that losing additional weight has been easier when I exercise. There have been occasions where hiking with my son wipes out all the calorie intake I had prior to the hike. This helps to speed up my metabolism, strengthen my muscles and add to my energy.

   I am fortunate to live in an area with lots of green space. Not only do we have parks in many of the towns, there are trails that follow abandoned railway lines. These create segmented paths between roads establishing very visible start and end points.

   Walking the greenways is a calm and relaxing way to exercise. I enjoy looking at all the different types of plants and trees along the path. The sounds of nature surround you. Whether walking alone or with others, you still get the benefits of the creations that abound. It is nice to feel the breeze when it kicks up as it rustles through the leaves. I may even be fortunate enough to see some wildlife.

   So put on your most comfortable shoes and take a walk. It will be good for your health. It doesn’t have to be a long walk. If you are not use to walking, then start slow and work your way up. Walk for 10 minutes and then turn around. Do that for a week, then increase the time to 15 minutes out and 15 back. Before you know it, you will have reached the 30 minutes of daily exercise recommended by most health practitioners. Even if it isn’t every day, you can work up to that too.

   See you on the trails.

Bright Salad

Bright Salad is a fruitiful, beautiful salad. This is great for a desert or when you want something sweet.

This serves 4 with a calorie count of 66 per serving.

1 cup fresh pineapple chunks

½ of a small to medium cantaloupe melon, cut into chucks
1 cup fresh sliced strawberries
2 tbsp shredded coconut

Mix it all in a bowl, serve and enjoy. It’s simple, clean, bright and delicious. If it isn’t bright enough for you, you can sprinkle on some lime juice.

Per serving:

Calories: 66
Total Fat: 1.1g
   Sat. Fat: 0.8g
Sodium: 12.4mg
Carbs: 14.6g
   Fiber: 2.3g
   Sugars: 11.7g
Protein: 1.2g

Nutrient information obtained from LoseIt! app, recipe builder. I love the LoseIt! app.

Eating Well - Low Carb and Without Grains

I am often asked, and sometimes volunteer, what I eat on my diet. Of course I eat a variety of things. At first, the thought of eating without grains is foreign to eating a Standard American Diet which stresses carbs from grains, breads and cereals. So what else is there?  The next time you are at your market, stand in the middle of the produce section and look around. If you are at a large supermarket like Tops or Wegmans, you will see a vast array of fresh vegetables and fruits. These have carbs but they are usually low glycemic. Your meat section is another area that is generally grain free unless it is prepared and breaded. Frozen vegetables and fruits are another area to add to your diet. Also, the bulk foods area offers many nuts and mixtures that are delightful sources of good fats and proteins.

Breakfast is my favorite meal of the day. I enjoy the standard bacon (2 slices) and one egg breakfast except instead of potato and toast, I eat mine with sautéed broccoli and cauliflower (1cup each sautéed in 1tbsp of salted butter, with dried minced garlic and salt added). This adds bulk and slow carbs to the breakfast. I usually drink a 16oz glass of detox water (2oz Lemon Juice, 1oz Lime Juice, two packets of Splenda and 13oz of water). I also have a cup of coffee, This would seem like a lot, but the total nutrition for this particular breakfast, according to my LoseIt! app, is: Total Calories = 329, Fat = 24.6g (12.1g saturated), Cholesterol = 268.3mg, Sodium = 581.1mg, Carbohydrates = 10.8g (Fiber 5g, Sugar 1g, Net Carbs = 5.8g), Protein = 17.7g. You can lower these even more by using unsalted butter or olive oil, substitute turkey bacon and egg substitute. You can enjoy a satisfying meal that has little calories and is filling.

Another wonderful breakfast I enjoy is sautéed cabbage and vegetables. I usually slice up 4 – 6 cups of Savoy cabbage. I slice snow peas lengthwise into strips that complement the cabbage. I add carrot matchsticks, I also add small zucchini squash cut into matchsticks and shredded red or purple cabbage. I use a garlic and herb sautéing butter which adds wonderful flavor. I may add baby kale at the end and finish it with a sprinkling of lime juice. This makes it bright. For a protein component, I might add ham, sausage or chicken. A plate full of this goodness ranges from 200 to 300 calories, is delicious and satisfying.

Bullet-proof Coffee is coffee with 1tbsp coconut oil or butter added. I use coconut oil. My 16oz thermos of coffee, creamer and zero calorie sweetener with the coconut oil is 165 calories. As coconut oil is mostly medium chain triglycerides that are processed in the liver into ketones, it is great at staving off hunger.

My lunch can consist of 8 cups of fresh baby spinach / baby kale mix that is cooked down with minced garlic and onion in olive oil on top of turkey sausage. This is just under 200 calories. I usually eat a fresh grapefruit for an additional 106 calories. This lunch gives me a good supply of omega 3 fatty acids, plenty of vitamins and minerals, and fiber. I usually have herbal tea with my lunch.

My dinner usually consists of a stir fry using fresh or frozen vegetables and usually steak tips or fajita beef. With about 4oz of meat, vegetables and oil to stir fry, a calorie total is around 450 calories. I will then add some fresh pineapple for the sweetness, fiber and the great enzymes within the pineapple, the ones that disallow its use in gelatin. This meal completes out about 550 calories. I usually have my detox water (0 calories).

You can see that I can get variety, good flavor, and rich nutrition without eating grains. With that being said, I do find it hard to get enough fiber, so I supplement my diet with psyllium and ground flax seed (I usually add 2tsp to 3oz of low fat yogurt). I also take a multivitamin each day. Many people put no faith in vitamins but I think it is a wonderful insurance policy to get a greater range of vitamins and minerals in my diet.