Diets, Dr. Kellyann's Bone Broth Diet, General Health, Paleo

Taking a Step Back to Evaluate the Effects of Increased Nutrients on General Well Being

First, I want to emphasis how good I felt on the Bone Broth Diet even though I was not following it a 100%. I was having more fruit and sugars that the plan allows for (I know, I am weak!). Still, I felt better than I had in a long time. For this reason, I figured it would be a good time to test Einkorn flour. If you don’t know what Einkorn is, it is the only non hybridized wheat available today. It is dated back as far as 5000 years ago. Its protein, vitamin and mineral content is higher than any other grain. It won’t rise your glycemic index nearly as much as regular wheat and it bakes amazingly well! I have experimented with breads, cookies, pasta, pie crust, etc. It is just lovely all around! Unfortunately, I finally came to the conclusion that even Einkorn is off limit for me now. I tested it 3 days ago by eating only one small pancake and I have been suffering the consequence ever since. I have been feeling fatigued, and the brain fog won’t lift. I used to suffer for 2 days only after cheating with gluten, it looks like I am getting worse. No more gluten for me for at least a year! I have not decided completely swear off gluten because I believe gluten sensitivity is not natural, just like any other food sensitivity. Therefore it may be possible to heal it. I know gliadin is involved causing intestinal permeability (leaky gut) for everyone, even those who don’t seem gluten sensitive, but I think that there must be a reason for this. I mean, Jesus himself ate wheat! If it is as deadly as some make it sound, I don’t think he would have fed himself and his disciples using wheat (Luke 6:1). He is the Creator of the universe, he knows the human body more than anyone else.

  And that leads me to the second point of this post: I decided to take a step back. I have been testing various diets non stop since January and I am running out of motivation. What I would like to do now is to stick to a whole foods gluten free diet and focus on my nutrient intake. I became an ambassador for an organization called Plexus last week, and I purchased a package calle Tri-Plex after listening to a series of amazing testimonies by people who cured all kinds of health problems with these products. I thought it would be worth a try. An update will be coming soon on that, but in the meantime, I also plan to post more on general health and lifestyle topics.

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Dr. Kellyann's Bone Broth Diet, Paleo

The Bone Broth Diet and Carbohydrate Intolerance

The Bone Broth Diet is a low a carb diet. It removes grains, corn, processed fats, artificial sweeteners, soy, all sugars (including natural ones), processed meats, white potatoes, beans and legumes. Since trying this diet, I have been learning more about the low carb world in general. For example, I recently learned about carbohydrate intolerance and how to establish a “safe” carbohydrate threshold. It’s called the two-week test. Most of us are carbohydrate sensitive to some extent, but the question is: to what degree? The preliminary symptoms are elusive; they include fatigue, intestinal bloating and loss of concentration. If it goes undiagnosed and unmonitored, carbohydrate intolerance can cause more serious conditions like hypertension, elevated triglycerides, diabetes, heart disease. The two week test eliminates the same foods as the Bone Broth Diet (plus all fruits, which I will do from now on), but reintroduce them after two weeks with the goal of assessing the person’s tolerance level. One carb every other meal (a piece of fruit for example) is added back into the diet while watching for symptoms to reappear (like bloating, depressed energy, craving for more carbohydrates). Before starting, it is a good idea to write down any symptoms. After the two week period, during the reintroduction phase. It is important to pay attention to any return of symptoms.

This second week on the Bone Broth Diet has been a failure for me. I had some dates a few times and some maple syrup twice. Many evenings my craving for sugar were so strong, I couldn’t resist. And that is exactly why I am doing this. I want to be in control of my food desires instead of my food desires controlling me. I will not go back to a more “normal” diet (including beans, legumes and natural sugars) until I feel I have victory of sugar cravings. I also believe that the two week test, or a variation of it, will help me establish a carbohydrate consumption level that doesn’t cause me to want more. I might struggle and fall a few times, but I will keep in mind that there is no need to go hungry during the test. The only requirement is to fill up exclusively on the non starchy foods allowed. I am planning on carrying out this experiment during the next two weeks. It might take more than two weeks if I end up cheating, but I will eventually get rid of my cravings and establish my craving free zone.

Disease Prevention, Dr. Kellyann's Bone Broth Diet, General Health, Gut health, Paleo

The Bone Broth Diet and the Benefits of Fasting

I am on my fourth day of Dr. Kellyann’s Bone Broth Diet. The Bone Broth Diet is a low carb diet that involves sipping on two cups of broth every day. I her book, Dr. Kellyann talks about the benefits of drinking bone broth:

1- It fills you up without adding pounds.

2- It’s packed with collagen (keeps you looking young).

3- It heals your gut.

4- It heals your joints.

5- It’s anti-inflammatory.

In the context of the diet, one is supposed to fast on bone broth two days a week. I decided to skip this aspect of the diet partly because I am nursing and fasting is always discouraged for nursing mothers, but also, I wanted to adopt a strategy that is sustainable in the long term. And seriously, I don’t to be fasting two days a week for the rest of my life! However, I know that minifasts are very beneficial for healing and detoxifying and so, I would like to find a fasting option that I could maintain for the long term. One way is making sure not to eat 2-3 hours before bed. This means about 14 hours without food each day, which gives the body a chance to put all its energy on rejuvenation as opposed to digestion at night. For more profound healing benefits though, a longer fast is necessary. I remember hearing a health expert talking about the fact that the fast needs to be at least 48 hours for the body to start doing some real rebuilding. This particular article talks about a 5 day fast every few months. It’s based on the work of Dr. Valter Longo. According to his studies, eating 750 to 1000 calories for a 5 day period protects against inflammation, cancer and cardiac diseases as well as a water fast would. The foods consumed during these days should be mostly vegetable soups and nuts. That makes so much sense to me! I think I will start fasting this way every change of season. By the way, his work also promotes a mostly plant based diet with less animal protein, which conflicts with the Bone Broth Diet. As a sugar addict struggling to keep from endless cycles of over eating, I find meat protein very satiating, but in the long run, I am aiming at a more plant based diet.

Now, let’s talk about my experience with the Bone Broth Diet. The first day, was good. The first day is always good for me because of the excitement of trying something new. The second day was awful! I was always looking for food! I didn’t know why I felt the urge to eat constantly, but I was worried about my lack of self control. Things stabilized on the third day, but I really wanted something sweet and I almost caved in (already!) by making some form of a paleo treat. I didn’t have time, so I ended up eating coconut manna with almond butter instead. That is my favorite easiest snack when cravings strike. Today, I barely have any cravings at all! I feel satiated and healthy, and I don’t feel like food has power over me anymore. This afternoon, I made a delicious low carb chocolate treat that I am planning to have after dinner. I sampled it and it is truly amazing!

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Here is the recipe I followed. The only thing I did differently was to add about 2 tablespoons of a mixture made with erythriol and stevia that I grounded in the blended to the chocolate layer. Yum! (UPDATE: oops! I discovered that even stevia is a no no on this diet. I thought it was ok because most low carb diets include it. Starting on day 5, no more stevia for me!)

The Bone Broth Diet Cookbook is also pretty amazing! My favorite this week was the grilled salad with the ranch dressing and the grilled salmon with a blueberry sauce.

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That’s all for now, stay tuned for an other update next week.

Dr. Fuhrman, Dr. Kellyann's Bone Broth Diet, General Health, Ketogenic, Paleo, Plant Based

Next experiment: Ketogenic or Bone Broth Diet ?

It’s been almost a week since I finished the Autoimmune Protocol and I have been wondering about what my next experiment should be. I have been eating following mostly Dr. Fuhrman Lose 10 in 20 plan. I like his Nutritarian approach, nutrient dense and plant rich, small amounts of animal products and no processed foods, flour and sugars. Here is the source for Dr. Fuhrman’s great food pyramid:

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The problem is, although I like that each meal contains lots of veggies, I tend to get bored with the recipes, as most of them seem to revolve around black beans and tomatoes or mushrooms and kale. It seems to me that they also use a lot of corn. Besides that, I need to get my blood sugar under control and this plan doesn’t keep me satisfied for long periods. I crave sweets all the time and I frequently feel hungry. I want to loose weight (between 5 and 10 lbs would be great), but not by starving myself. I want to find the right diet that will help me reach my ideal weight and maintain it effortlessly (or almost) by conquering my cravings. For this reason, I feel that plans with a reduced sugar load might be the answer for me. I have recently been learning about the Ketogenic diet and I am intrigued. A ketogenic diet is high fat, moderate protein and low carbs. My Keto Kitchen presents a clear food pyramid for the keto diet:

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Studies are being done to demonstrate its effectiveness as an anti cancer diet, since cancer cells need sugar to survive. However, I would try to keep meat protein consumption at 20% because of the possible link between meat protein and some forms of cancer. Also, I have seen meal plans that involve dairy and processed foods like low carb tortillas. I think a dairy free whole food plan would be preferable. I found the plan in the Keto Beginning particularly appetizing. After about a week of low carb intake, the body will be in ketosis and start using fat and ketones for energy instead of glucose. After about a month, the body will reliably use fat/ketones as a source of energy, this state is called keto adapted. The benefits of using fat and ketones rather than glucose for energy are, for example, stabilized insulin levels and reduced inflammation in the body. It reduces hunger and contributes to overall wellbeing. Once one has reached this state, carb consumption can be increased while maintaining ketosis. Also, one will usually go back to eating more carbs at some point following a certain pattern (like carb cycling).

The third option I was considering was Dr. Kellyann’s Bone Broth Diet. It is similar to the Ketogenic diet, in that it works mainly by stabilizing blood sugar and reducing inflammation, but it includes more carbs and does not aim at maintaining a ketogenic state. Basically, all grains and legumes are eliminated as well as all forms of sugar. Bone broth is consumed daily for its anti-inflammatory and healing properties. An other cornerstone of the Diet are its fast days. Have you heard of fasting mimicking? It offers all the benefits of fasting, but still allows for some food intake (this post is particularly informative). Fast days offer tremendous healing and detoxing benefits on top of aiding weight loss by reducing caloric intake. During these days, one should consume 5 cups of bone broth and a light meal or 6 cups of bone broth. I am leaning towards trying this one, as it seems more attainable and sustainable. Plus, I have read that ketosis might not be appropriate for nursing mothers. My plan would be to keep it safe by following the Bone Broth Diet without fasting days. Nursing mothers are always advised to steer clear of helpful supplements, herbs and diets. I know this is to ensure they produce enough milk and that their milk is safe for the baby (as free of toxins as possible), but I suspect part of it might be a liability issue. I might decide to try fasting, I will simply listen to my body. Also, my baby is approaching one year of age, so maintaining milk supply is not as much of a concern. I am giving myself another week to decide what the next step is, since I have to wait till next Friday to go grocery shopping. More on that next week.