Tips For Surviving The Holidays On A Low Carb Diet.

The holidays bring up a lot of memories, which can be strongly associated with certain foods. Remember that holidays are about the people you are there to see.

Focus more on your friends and family and less on the food.

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For those of us with a habit of turning to food in times of stress, the holidays present a unique challenge of added stress and readily available foods. Plus, family members and friends can sometimes add pressure to eat a certain way.

Challenges You Will Face And How Can You Overcome Them:

Knowing yourself and the situations you find most difficult to manage will help you better plan ahead and stay the course when they arise.

Ask yourself which do I want more? To eat things that can throw me off track and cause me to take days to recover from (and possibly feel sick during the recovery) or do I want to stay the course and not have to suffer the repercussions of eating things I shouldn’t have?

Communicate Your Needs:

It can be intimidating to share your way of eating with others, especially if it’s still new. If you bring it up ahead of time though, most hosts will appreciate your honesty.

If you’re nervous, you could try employing a friend or family member to speak to the host on your behalf (especially if they’re the one that knows them better).

For those closest to you, being honest about why you are turning down the food may be all they need to back down and offer support.

Prepare your response to being tempted: 

Say, “no thank you.” Many people will accept this.

State Your Refusal Of Food In Positive Statements:

  • Start with a positive: “I remember how good your (whatever is offered) is!”
  • Insert your reason: “Unfortunately, my body really can’t handle carbohydrates very well”
  • End with another positive statement: “But I can eat your delicious (a low-carb alternative)!”

Communicate with Confidence.

The way we communicate sends signals to the other person on how they should respond. If you are able to assert yourself with confidence, many people will realize “convincing” is not worth it.

Some simple but confident phrases you can try are:

“I am sure it’s so good I won’t be able to stop myself.”

“Keeping to the diet is keeping me healthy.”

“Thank you so much for checking in on me. If I need anything I’ll let you know.”

Add Assurance:

At the root of why some people feel the need to push food, is from their fear that they also may be forced to change, or that things will be different now.

Assure your friends and family that this is a personal decision (you add your reasons why if you feel comfortable) and that you will not try to impose it onto them.

Allow them to eat what they choose, without judgement or commentary from you.

Avoid Temptation:

  • Eat a good nutritious meal before you leave for the party. Tell the host that you won’t be able to make it for dinner, but you’d love to come and visit with everyone afterward.
  • Walk away from the tempting food. Even a quick walk can help you put things back in perspective.
  • Know what you are safe to eat/drink. Plan your restaurant meal by checking their menu online.
  • Share your favourite recipes. If you have the opportunity to bring food to a celebration it’s a great chance to show off how delicious low carb foods can be.
  • Healthy snacks. Keep a diet-friendly treat handy. Keep a bag of nuts with you. They will satisfy your hunger and keep you away from temptation.
  • Stick to proteins and veggies: The safest bet is to stick to protein like turkey, ham, and roast and roasted veggies like broccoli, french green beans, and Brussels sprouts.Go for the veggie casseroles but first ask the person if it was made with flour or sugar added.
  • If you’re tempted by desserts, bring a healthy dessert well.
  • Have the party at your house. You can provide homemade salad dressing, real butter, whole grain breads and a free-range turkey with real gravy. Your guests may want to contribute, make up a healthy menu and ask them to bring food from your menu.

Alcohol:

Drinking can make sticking to healthy habits more difficult in many ways. For one, the extra carbohydrates and calories in alcohol add up. Further, drinking lowers inhibitions – which may make you more likely to eat off plan.

If you know you are going to drink alcohol, stick to lower carbohydrate options and consider using seltzer to cut drinks.

Did you know that alcohol, depending on the amount, is burned as fuel before MCT oil, ketones or body fat and take you out of ketosis?

Remember why you started your diet and how hard it was to get into this healthy state, that may help you resist temptation.

Holidays are for enjoying time with friends, family, and loved ones, If you do eat off-plan, take it as a learning experience. Forgiving yourself and moving forward afterwards are what matter and are the best plan of action for reaching your goals.

Take the focus off of food

Make celebrating the holidays with your family and friends more fun and meaningful than the meal. Bring some games that get everyone involved. Plan activities for the kids. Or, get out the old family photo albums and tell stories as you reminisce about the good times you’ve shared together – that didn’t revolve around food!

Have a healthy, happy holiday season!

SOURCE: Navigating Social Situations on Low Carb: Holiday Survival Guide

https://blog.virtahealth.com/navigating-social-situations-low-carb/

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

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May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Stomach Acid – Do You Have Too Much or Too Little? How To Correct it Naturally?

Have you experienced a inflamed oesophagus, bad breath, bloating and belching, feeling or being sick, difficulty swallowing, pain when swallowing, a sore throat and hoarseness, a persistent cough or wheezing, which may be worse at night, tooth decay and gum disease.

Acid reflux is a burning sensation in the chest caused by stomach acid travelling up towards your throat.

The way the system is supposed to work is that stomach acid breaks proteins into amino acids.  The amino acids go downstream, are absorbed, and the body makes its own proteins.

When you don’t have stomach acid, whole proteins get absorbed.  The immune system recognizes that it didn’t make those proteins and assumes they are viruses.  It makes antibodies to these food proteins.  Soon you are allergic to the foods you most commonly eat.  You feel bad after every meal as your body attacks your food and as a result you feel tired about 30 minutes after you eat.

Your system tries to isolate these proteins and often stores them in fat—thus you gain weight.

The antibodies make your blood sticky.  This increases your risk of blood clots and makes it hard for the blood to pick up and deliver oxygen.  As your body oxygen levels drop, your metabolism gets worse and anaerobic microorganisms, (that do not need oxygen to survive), begin to grow.

This process often starts with GERD (gastro-esophageal reflux disease).  When you don’t make enough stomach acid, you develop gas as your stomach tries to digest your food.  These gas bubbles are surrounded by stomach acid.  The bubbles float up into your esophagus and you belch. You taste stomach acid and your esophagus burns.

Thus you think you have too much stomach acid when the real problem is that you have too little.

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Your stomach feels better when you take antacids and/or drugs that shut down your stomach acid.  However, this insures that you will develop chronic disease!  You will become allergic to your proteins.  In addition, the body cannot absorb zinc without stomach acid.  Without zinc, you cannot make neurochemicals like serotonin, so you become depressed.  Zinc is also necessary for over 360 known biochemical reactions including proper prostate function.

Stomach acid is your “front door”.  It is intended to help kill infectious things like bacteria, fungus and parasites.  Without it, they have an open invitation to invade your body

These problems begin when you can’t make enough stomach acid.  Making stomach acid requires iodine, zinc, and vitamin B1 as well as water, salt, and CO2.  Almost everyone is deficient in iodine and about 80% of the population is deficient in zinc.  Many are deficient in the B vitamins.  Thus we have another reason for so many to be depressed and tired from reacting to their foods and obese as well.

The solution is to correct your stomach’s ability to make stomach acid by correcting these deficiencies.  This usually takes 3-4 months. During that time, take Betaine HCl that acts like stomach acid. You should eat a few bites of food before you take it so it won’t aggravate your stomach.  Take it with each meal until you have time to correct your iodine, B1 and zinc levels. Do not take it beyond the 3-4 months.

This Post has been condensed from Dr. Jerry Tennant’s article, Stomach Acid, https://tennantpastoral.us/stomach-acid

Dr. Tennant has been acknowledged by his peers by awarding him Top 20 Alternative Doctors in America and more.

The goal is to correct your stomach’s ability to make stomach acid.  

Dr McBride says, take Betaine HCl only with main meals when fats and meats in the meal will bind it.  Don’t take Betaine HCl permanently, it is a temporary measure.  

She says it is always more difficult to digest food in the evenings, so try to avoid eating late and make it mostly vegetables (less meat and fat).

To restore your normal stomach acid production, Dr. McBride recommends a stomach acidity stimulator: cabbage juice, fresh cabbage salad or a small helping of sauerkraut 5-10 minutes before the meal, then the stomach will be ready and full of acid. If this measure is not enough, then use Betaine HCl &Pepsin with large meals only.

GAPS recommended source of Betaine HCl  https://www.shop.gapsdiet.com/product.sc?productId=15&categoryId=5

Dr Natasha Campbell-McBride is a medical doctor with two postgraduate degrees: Master of Medical Sciences in Neurology and Master of Medical Sciences in Human Nutrition.

She graduated as a medical doctor in Russia. After practicing for five years as a Neurologist and three years as a Neurosurgeon she started a family and moved to the UK, where she got her second postgraduate degree in Human Nutrition.

She is well known for developing a concept of GAPS (Gut And Psychology Syndrome). Thousands of people around the world follow the highly successful GAPS Nutritional Protocol to help themselves and their families. You can learn about GAPS on www.gaps.me

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Food Allergy By Dr Natasha Campbell-McBride

Food allergies have become very common. Quite often the person is not sure what food produces the reaction, because the reaction may be immediate or delayed.

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Food allergy or intolerance can produce migraines, fatigue, PMS, painful joints, itchy skin to depression, hyperactivity, hallucinations, obsessions and other psychiatric and neurological manifestations. However, the most immediate and common symptoms in the vast majority of patients are digestive problems: pain, diarrhoea or constipation, urgency, bloating, indigestion, etc.

In some cases, elimination of a trigger food helps. However, the majority of patients find, that as they eliminate some foods, they start reacting to other foods, to which they did not seem to react before. The whole process leads to a situation where the person finishes up with virtually nothing left to eat.

We need to look deeper, at what causes these food intolerances. In order to understand it, I would like to share a case history of one of my patients.

Stephanie S, 35 years old asked for my help in “sorting out her food allergies”. A very pale malnourished looking lady, (weight 45 kg with height 160cm) with low energy levels, chronic cystitis, abdominal pains, bloating and chronic constipation. She was consistently diagnosed anaemic all her life.

We have to look deeper and find the course of the patient’s malady. In order to do that we have to examine Stephanie’s health history.

Stephanie had to take a long course of antibiotics for acne at the age of 16. That is when she got pronounced digestive problems: constipation, bloating, abdominal pain and lactose intolerance, indicating that her gut flora got seriously compromised.

From the age of 14 Stephanie has been taking contraceptive pills for many years. Contraceptives have a serious damaging effect on the composition of gut flora, leading to allergy and other problems, related to gut dysbiosis (microbial imbalance).

And when this gut flora is damaged despite adequate nutrition we develop vitamin deficiencies. Restoring the beneficial bacteria in their gut is the best way to deal with those deficiencies, particularly vitamin B deficiencies.

For Stephanie’s complete history please visit the website http://www.gaps.me/food-allergy.php

Let us discuss some of Stephanie’s complaints.

Anaemia – Patients like Stephanie cannot absorb essential vitamins and minerals from food. On top of that people with damaged gut flora often have a particular group of pathogenic (potentially disease causing)bacteria growing in their gut, which are iron-loving bacteria, which consume dietary iron, leaving the person deficient. Unfortunately, supplementing iron makes these bacteria multiply rapidly, bringing unpleasant digestive problems and does not remedy anaemia. It has been shown in a large number of studies all over the world, that just supplementing iron does not do much for anaemia.

The pathogens in the gut –    Unfortunately, every course of broad – spectrum antibiotics removes the good bacteria, which leaves Clostridia uncontrolled and allows it to grow. Different species of Clostridia cause severe inflammation of the digestive system and damage its integrity, leading to many digestive problems and food intolerances.

Food “allergies” and intolerances –    Normal gut flora maintains gut wall integrity through protecting it, feeding it and insuring normal cell turnover. When the beneficial bacteria in the gut are greatly reduced, the gut wall degenerates. At the same time various opportunists, when not controlled by damaged good bacteria, get access to the gut wall and damage its integrity, making it porous and “leaky”. Partially digested foods gets through the damaged “leaky” gut wall into the blood stream, where the immune system recognises them as foreign and reacts to them.

This is how food allergies or intolerances develop. So, there is nothing wrong with the food. What is happening is that foods do not get a chance to be digested properly before they are absorbed through the damaged gut wall. So, in order to eliminate food allergies we need to concentrate on the gut wall. In my clinical experience, when the gut wall is healed many food intolerances disappear.

How do we heal the gut wall?     The most important intervention is the appropriate diet. A very effective diet with more than 60 years of an excellent record of helping people with all sorts of digestive disorders, including such devastating ones as Crohn’s disease and ulcerative colitis. This diet is called Specific Carbohydrate Diet or SCD for short.

Dr. Haas treated over 600 patients with excellent results: after following his dietary regimen for at least a year there was “complete recovery with no relapses, no deaths, no crisis, no pulmonary involvement and no stunting of growth”.

Elaine Gottschall, desperate to help her little daughter, who suffered from severe ulcerative colitis and neurological problems, went to see Dr. Haas in 1958. After 2 years on SCD her daughter was completely free of symptoms, an energetic and thriving little girl.

Over the years I have developed a GAPS Introduction Diet for the more severe end of the spectrum. I find that the Introduction Diet is particularly effective in food allergies, as it allows the gut wall heal quicker. The Introduction Diet is structured in stages. Unless there is a dangerous (anaphylactic type) allergy to a particular food, I recommend my patients to ignore the results of their food intolerance testing and follow the stages one by one.

The Introduction Diet in its first stages serves the gut lining in three ways:

  1. It removes fibre. Only well-cooked vegetables (soups and stews) are allowed with particularly fibrous parts of the vegetable removed. No starch is allowed on the GAPS diet, which means no grains and no starchy vegetables.
  2. It provides nourishment for the gut lining. These substances come from homemade meat and fish stocks, gelatinous parts of meats well-cooked in water, organ meats, egg yolks and plenty of natural animal fats on meats.
  3. It provides probiotic bacteria in the form of fermented foods.

As the gut wall starts healing, the patients find that they can gradually introduce foods, which they could not tolerate before. When the Introduction GAPS Diet is completed, the patient moves to the Full GAPS Diet.

SOURCE: Food Allergies By Dr Natasha Campbell-McBride  http://www.gaps.me/food-allergy.php

Published in: Journal of Orthomolecular Medicine, First Quarter, 2009, Vol 24, 1, pp.31-41    For References please see the website.

For more on pathogenic and beneficial microbes, please refer to my Post: How Did I Get Gut Issues? https://2healthyhabits.wordpress.com/?s=How+Did+I+Get+Gut+Issues%3F

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

 I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.