Bullet Proofing The Immune System.

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Your immune system protects you against disease.

The main cells in your immune system are the white blood cells. Your immune system is also made up of friendly bacteria known collectively is called the microbiome or flora. Those microbes help you in many ways from absorption of nutrients, to recycling of bile, to immune defenses. They’ll make it so there’s just not enough space or food for a pathogen to live.

Our white blood cells actually make enzymes to help break down and kill microbes and pathogens. Our white blood cells generate mucus and inflammation and these pathogens get caught up in this mucus web, it’s like quicksand.

Our immune system has a memory. When there’s a microbe that actually comes back into our body, the immune system actually tags it because it as a memory of that and it can destroy it.  So it actually learns over time by being exposed to pathogens. That’s called building up your immune system and this is why as a child it’s not very healthy to keep a child just so utterly sterile that they’re never exposed or they’re never sick. It’s a natural part of building the immune system.

Continue reading “Bullet Proofing The Immune System.”

Vegetarianism Explained.

Vegetarianism is becoming more and more popular. The word of mouth is animal foods are bad for us. But is a vegetarian diet really a good idea? What are its strengths and drawbacks? Is vegetarianism better for the planet? What does science have to say about all of this? And, more importantly, what does nature have to say about it?

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 practices in the UK as a nutritionist and not as a medical doctor.

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

Dr. Natasha Campbell-McBride, author of “Gut and Psychology Syndrome,” offers a fresh look at vegetarianism. She provides up-to-date scientific information about how plant and animal foods work in the human body and how we can eat to thrive. She dives into a variety of topics including agriculture, soil degradation, the power of plants to detox our bodies, and how to be a healthy vegetarian!

Continue reading “Vegetarianism Explained.”

How To Bulletproof Your Immune System?

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Your immune system protects you against disease.

The main cells in your immune system are the white blood cells. Your immune system is also made up of friendly bacteria known collectively is called the microbiome or flora. Those microbes help you in many ways from absorption of nutrients, to recycling of bile, to immune defenses. They’ll make it so there’s just not enough space or food for a pathogen to live.

Our white blood cells actually make enzymes to help break down and kill microbes and pathogens. Our white blood cells generate mucus and inflammation and these pathogens get caught up in this mucus web, it’s like quicksand.

Our immune system has a memory. When there’s a microbe that actually comes back into our body, the immune system actually tags it because it as a memory of that and it can destroy it.  So it actually learns over time by being exposed to pathogens. That’s called building up your immune system and this is why as a child it’s not very healthy to keep a child just so utterly sterile that they’re never exposed or they’re never sick. It’s a natural part of building the immune system.

Then we get to something called the phagocyte. That’s part of our immune system. The phagocytes are cells that have a ravenous appetite for not just microbes and viruses and bacteria and yeast and fungus but they will also eat up dead cells and debris. Phagocytes are stimulated by acid.  Apple cider vinegar has been known to acidify the body and speed up phagocytosis just like any acid. (Blogger: Apple cider vinegar is available in capsules, which should not affect your teeth.)

Another mechanism involves certain white blood cells. If certain white blood cells are infected by a pathogen, we have this built-in mechanism that if the cell is invaded, it goes through something called apoptosis where it killed itself off for the benefit of the entire body because if they let the microbes leech into their DNA and start reproducing then they become the copy machine that just makes the virus over and over and over.

The bad guys, the pathogens also have their defences as well.  They have the ability to block vitamin D and they do it through the vitamin D receptor because somehow they know that vitamin D is essential for the control of your immune system. If they can block it they lower your resistance to invading the cells and so they can take the cell over. The other thing that these sneaky little pathogens do is they can mimic your body tissue so they’re not recognized by the immune system. They can also hide in calcium little biofilm houses and this is why antibiotics are not effective.

Another mechanism especially with microbes like the mycoplasma that doesn’t have a cell wall they keep moving they’ll move into one joint in the synovial fluid another joint and your immune system is trying to attack them and they miss and so they keep moving so you can’t get them.

Another mechanism is that they these microbes have the ability to morph into different structures so your immune system gets confused.

What To Do About It?

You have things that weaken the immune system and you have things that strengthen the immune system.

What weakens the immune system?  Low nutrient foods create nutritional deficiencies.

Look at the pandemic the Spanish flu of 1918. WW1 occurred just before the spread of this virus all over the world that killed 50-100 million people. What happened in this war? You had rationing. You had the preserving of food. There wasn’t a lot of fresh vegetables and food. When you do that over a period of time you weaken the immune system especially if you put someone under a stressful state. That is going to set the person up for susceptibility to having a virus invading their body.

So when you’re low in vitamins, trace minerals, minerals, amino acids and fatty acids, especially, you are more susceptible to getting sick because of the fact that the nutrient defense mechanism is dependent on these nutrients. Just think about a virus for example, a virus can’t do anything to you, It’s not alive unless it invades the cell wall and goes right into your DNA and starts to turn it into a copy machine while it hijacks the life force from that cell.

Remember, it has to invade the cell wall.That cell wall is two layers of fat; it’s a bi-lipid layer of fat. So this is another reason why essential fatty acids are vital to protect yourself. You don’t want to go on a low-fat diet when you run down or sick.

Cholesterol is very important in a healthy immune system. It is an essential building block for certain hormones like cortisol, for example. Cortisol is really important in your immune system, if cortisol does not have its building blocks cholesterol, it can’t be formed correctly.

Stress is probably equivalent to nutrient deficiencies. It is a very key factor.

Low sleep also sets you up for being susceptible, it’s connected to stress as well and glucose.  Certain viruses are activated more with glucose fuel versus other fuels. (The Ketogenic diet is low in glucose/ carbohydrates.)

What nutrients are really vital in keeping your immune system bulletproof?

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At the top of the list we have vitamin C.  Not synthetic vitamin C; take vitamin C from food or a food concentrate.  In nature vitamin C always comes in a complex of many parts not just one thing, ascorbic acid. The foods that are highest in vitamin C are sauerkraut, bell peppers, berries, and green leafy vegetables.  Vitamin C has the power to stimulate the production of more white blood cells. Vitamin C is also stored in large quantities in your adrenal gland to actually help make adrenal hormones.

The next one that’s equally as important vitamin D, it is very hard to get from food so the sun would be probably the best source or take it as a supplement.  Vitamin D is actually a hormone factor that controls your immune system. It has a function that goes way beyond just making bone. There are vitamin D receptors in all of your white blood cells and in your DNA. It supports the t-cells, which are made by the thymus gland, which is like a training camp for white blood cells. It also protects against pathogens. It actually gives your body the capacity to kill microbes very potently.

Vitamin A provides the structural integrity of the mucosal cells in the sinus and their respiratory centers. The best source of vitamin A is cod liver oil, egg yolks, and butter is a good one because it’s a fat-soluble vitamin.

Zinc is the most important trace mineral for the immune system. A lot of people are deficient in zinc. It actually can increase t-cells and it does a lot of other things for the immune system. Zinc is very protective against viruses.

Garlic ranks number one in potency for killing off viruses bacteria, yeast, fungus, and mold.

The next one is colloidal silver. It starves off the oxygen supply to certain microbes so it’s a very potent. Some people use it as a nasal rinse and it works really well but this is a very potent antiviral as well.

Olive leaf is great as an anti viral into protect the immune system.

There are a lot of other things that can protect the immune system but from Dr. Berg says these are the most powerful.

This post has been condensed from the original, How do we strengthen in bulletproof our immune system?https://www.youtube.com/watch?v=GrWFWdNk5qQ

 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.

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

Email: lpolstra@bell.net

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

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

Happy New Year. Here are the Top 4 Posts for 2019.

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Thank you for your comments and likes in 2019. Your likes and insightful comments mean a lot to me.

Today I will share the Top 4 Posts of 2019. The ranking was based on the number of likes.

Ten Defining Characteristics of a Well-Formulated Ketogenic Diet.Part One.

https://2healthyhabits.wordpress.com/2019/03/22/ten-defining-characteristics-of-a-well-formulated-ketogenic-diet-part-one/

Ten Defining Characteristics of a Well-Formulated Ketogenic Diet by Stephen Phinney, MD, PhD, Jeff Volek, PhD, RD This is Part Two.

https://2healthyhabits.wordpress.com/2019/03/29/ten-defining-characteristics-of-a-well-formulated-ketogenic-diet-by-stephen-phinney-md-phd-jeff-volek-phd-rd-this-is-part-two/

Top 5 Nutritional Ketosis Mistakes—And How to Fix Them

https://2healthyhabits.wordpress.com/2019/04/19/top-5-nutritional-ketosis-mistakes-and-how-to-fix-them/

Is There A Time When Plant-Based Diets Are Healthy?

https://2healthyhabits.wordpress.com/?s=Is+There+A+Time+When+Plant-Based+Diets+Are+Healthy%3F

If you unable to access these Blog Posts, please email me at lpolstra@sympatico.ca and I will send you the Post in an email.

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

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.

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.

Happy Holidays!

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I would like to take a moment to thank each of you for your views, likes, shares and comments as response to my Blog, Facebook page and emails. The insight you share in your comments means a lot to me. 

My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 If you are not already a Follower, I invite you to Follow my Blog, Facebook or be added to my email distribution list.

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

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

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

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

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

How Much and When Can You Have Fruit?

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First How Much Fruit?

Dr. Phinney, MD, PhD says, how much fruit you can have on a Ketogenic Diet depends on what the person’s goals are and if somebody is not diabetic but has some degree of underlying insulin resistant and they’re overweight and they want to lose weight.

Being adapted to nutritional ketosis we call keto adaptation, the keto adaptation process gives your body permission to burn fat at twice the rate that if you’re not keto adapted.

So adding in the fruit, if it takes you out of nutritional ketosis, it basically revokes your permission to burn fat at the higher rate. You can still lose weight by restricting but it’s it typically is harder to do.

So it really depends on the person’s goals but if that person has achieved the weight they want to get to and they want to add melon and avocado and tomatoes in greater quantities, because we called those berry fruit even though they’re not all berries. If you’re holding your weight stable and you’re healthy and you’re blood parameters are good, add them in. But it has to be individualized. It can’t be cookie cutter per say, well it at eight months you can add in a cup of blueberries. No, we can’t say that. Four ounces of blueberries is 14 Net Carbs, for some it may be enough to take them out of ketosis.

A highly recommended free keto-app is Carb Manager. Here is the link https://www.carbmanager.com/

Dr. Hallberg, DO, MS says our goal is we want to help each and every person find their personal carbohydrate tolerance.  In the same person even their personal carbohydrate tolerance may be different at point A than it is for point B once they’ve gotten healthier. But it’s figuring that out when you start and then maybe when you’re in transitioning into long-term success, it is so important to work with a coach.  Source: Stephen Phinney, MD, PhD and Dr. Hallberg, DO, MS on how much fruit you can have on a ketogenic diet? https://www.youtube.com/watch?v=T07gsNTcXKA

Want to learn more about the Ketogenic diet? Please read the book written by Drs. Phinney, MD, PhD and Volek PhD, RD, The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable https://www.amazon.ca/Art-Science-Low-Carbohydrate-Living/dp/0983490708

Second When To Eat Fruit?

What about combing fruit with other food?According to Dr. Natasha Campbell-McBride, MD, MMedSci (neurology), MMedSci (human nutrition), who developed the GAPS  (Gut and Psychology/Physiology Syndrome) Diet says, it is not a good idea to have raw fruit with vegetables as a fruit may interfere with the digestion of meats. The fruits that do combine with meats fairly well our lemons, fresh lemon juice, avocado and sour taste in varieties of apple. Fruit should be ripe, as unripe fruit has too much starch. For example, bananas have to have brown spots on their skins. Almost all fruit and vegetables contain minute amounts of starch, which is not an issue for the majority (even for people with damaged gut), but all really starchy foods are out of the GAPS Diet. Source: Page 135 of her book.

Here is the link https://www.amazon.com/Psychology-Syndrome-D-D-D-H-D-Schizophrenia/dp/0954852028

Raymond Francis D.Sc., M.Sc., RNC has been called a “brilliant advanced thinker” and has been cited as “one of the few scientists who has achieved a breakthrough understanding of health and disease.”  https://raymondfrancisauthor.com/raymond-francis/

Raymond has this to say about combing fruit with other foods.  Fruit has special digestive requirements and should be eaten alone. Fruit is easy to digest and is meant to pass through the digestive system quickly. If not, such as when combined with protein or starch, the fruit sugar ferments in the stomach, often manifested by bloating and gas. If sweet and acid fruits are to be eaten together, eat the acid fruits first.

Melons should be eaten alone or combined with other melons because they take even less time to digest than other fruits and should pass quickly through your digestive system in order to prevent sugar fermentation.

Here is a link to his book, Never Be Sick Again, https://www.amazon.com/Never-Be-Sick-Again-Health/dp/1558749543

It is the opinion of this Blogger, that food combing is controversial. But I am not going to risk bloating and gas, so I am going to eat my fruit by itself and on an empty stomach.

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

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.

Feeding Versus Cleansing Part Two

Last week I posted, Feeding Versus Cleansing Part One. We learned about Helen who was brought to Dr. McBride’s clinic by her worried aunt. Helen was 21 years old, and was dangerously underweight and getting thinner by the day. She was a tall girl – 185 cm (over 6’ 6”) in height with a weight of 51 kg (112 lbs.). She looked emaciated, pale, her eyes were dull and her voice feeble.

This Post is the continuation of last week’s Post. Here is the link

https://2healthyhabits.wordpress.com/2019/08/16/feeding-versus-cleansing-part-one/

This is Part Two of two. These two Posts have been condensed from Dr. McBride’s Post FEEDING VERSUS CLEANSING. Here is the link http://www.doctor-natasha.com/feeding-versus-cleansing.php

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Many people would be surprised to hear that human beings can live exclusively on animal foods. Dr. McBride has patients who live entirely on animal food with great results, both children and adults. Patients with ulcerative colitis, Crohn’s disease and severe mental illness do very well on a No-Plant GAPS Diet. These people live on meats, including organ meats, animal fats, meat stock and bone broth, fish (including shell fish and molluscs), fish stock, fresh eggs and fermented raw diary – kefir, sour cream, ghee, butter, cheese and yoghurt. In some severe cases of ulcerative colitis and Crohn’s disease this is the only diet that allows them to be well, to stop all medication, to reach their normal body weight, to remove all digestive symptoms and to function to their full capacity. In severe cases of bipolar disorder, schizophrenia and other psychiatric conditions this diet can be a saviour. Some of these people have lived on this diet for 2 years or longer and have no desire to change their eating habits, because this diet works for them. Some of them tried to add a little vegetable or fruit to their regimen and found that their symptoms started returning, so they had to stop.

One of the healthiest group of traditional people in the world Weston A. Price found in his research were Masai people in Africa who ate no plant matter at all. They are nomadic people travelling with their cattle and everything they eat is provided by their animals. They eat meat, organ meats, milk and sour milk. When they were asked why they don’t eat fruit found in their habitat, they laughed and answered that fruit was food for their cows. These people had no diseases of our modern ‘civilised’ world whatsoever: no heart disease, no cancer, no degenerative conditions, their childbirth was easy and healthy, their bodies were trim and muscular, their life span was long and they had beautiful healthy teeth. Apart from perfect physical health these people were intelligent, joyful, peaceful, friendly and happy, no psychological problems at all. But when some of them moved to a city and adopted a modern diet, they started getting the same diseases people suffer from in any modern country.

So, the fact is humans can live without plants. However, we cannot live without animal foods!

But what about all the plant-based diets shown to help with chronic disease? Why are cold-pressed good quality plant oils shown to be beneficial for so many degenerative conditions? What about all the antioxidants, enzymes, vitamins, minerals, bio-flavonoids and other substances in plants which are shown to be beneficial to health?

The real purpose of plants is to be CLEANSERS. While they are unable to feed our bodies to any serious degree, they are wonderful at keeping us clean on the inside. They also provide energy for the body to use in the form of glucose and some co-factors (helper molecules) in the form of vitamins and minerals, but their main purpose is to keep your body clean and free of toxins. Indeed plants are equipped with powerful detoxifying substances, which can remove various man-made chemicals, pollution and other toxins we accumulate in our bodies. Plants are particularly powerful cleansers when consumed raw. Their juices absorb in the upper parts of the digestive system contributing a plethora of detoxifying substances and co-factors; juicing of raw greens, vegetables and fruit is a major part of any cleansing protocol.

When the plant matter moves further down in the gut it feeds the gut flora in the bowel. Human bowel is an equivalent of the rumen of the herbivorous animals; it has a rich population of microbes, which can convert some plant fibre and starch into useful nutrients for the human body, such as short-chain fatty acids.

However, the problem with fibre and starch is that they feed equally the bad and the good microbes. How good this plant matter is for you depends on the composition of your bowel flora: if it is healthy the fibre and starch will do you good, if it is unhealthy the plant matter will feed the pathogens in your gut, which will flourish and produce many toxins and do a lot of damage.

When we cook plants we reduce their cleansing ability, but make them more digestible, so they provide some building materials for the body to use. Unfortunately, these materials cannot build the body to any degree: they are largely carbohydrates, which the body can use for producing energy and store as fat. When plants are severely processed (grains in particular) they provide the wrong building materials for the body causing disease.

Consumption of products made out of flour and sugar (very processed plants) are the major cause of pretty much all degenerative health problems in our modern society: weight gain, diabetes, obesity, heart disease, cancer, Alzheimer’s disease and other forms of dementia, psychological and neurological problems in children and adults, infertility, polycystic ovaries, immune abnormalities, etc.

A cleaner body always feels better than a toxic one. That is why so many people feel well on the plant-based diet in the first few weeks. But when the body finished cleansing you need to start feeding it with animal foods. If that point is missed the body starts starving and deteriorating. With Helen’s vegan diet she was cleansing herself until she literally got ‘washed out’. She has missed the point when her body has finished cleansing and needed to start feeding. That is why she lost so much weight despite eating large amounts of grains, beans, nuts, fruit, vegetables and vegetable oils. This diet was not feeding her. Her menstruations stopped because her body was starving and conserving whatever precious resources it had left; it could not afford to waste them on monthly menstruations.

Vegan (plants only) diets can be seen as a form of fasting. They do not feed the body properly but provide it with a lot of cleansing. While your digestive system is busy processing plant matter (so you don’t feel hungry), the diet will provide your body with large amounts of cleansing substances. The ultimately toxic people are cancer victims; they require a lot of cleansing. That is why most nutritional cancer – treatment protocols are vegan. Remember that vegan diets are only suitable for a period of cleansing. They must never be chosen as a permanent life-style. When your body has finished cleansing it will need feeding, and that is when you have to introduce animal foods. If that is not done the body starves, starts cannibalising itself and problems start developing.

Vegetarian diets, which include animal foods, can be adopted as a long-term strategy. It is possible to be a healthy vegetarian as long as you continue eating some animal foods to provide feeding/building substances for your body, such as plenty of eggs and full-fat dairy.

There are many forms of vegetarianism: some eat fish, some eat eggs and dairy, some allow occasional consumption of meat. People who get into trouble are those who decide to stop eating meat and live largely on processed foods. They get ill very quickly. This group of people is particularly prone to diabetes, obesity, heart disease and cancer.

Another group of people who get into trouble are those who follow low-fat vegetarianism. A lot of impetus for removing fats from the diet comes from counting calories as fats produce the highest amount of calories per gram. Looking at food in terms of calories is another example of how inadequate our food science can be. Human beings cannot live without fats. Mother Nature took billions of years to design our foods, everything she put into them is essential, including fat. Every component in a natural food is balanced with all other components, they work as a whole. To remove fat out of a natural food is to make it incomplete and unbalanced; the human body cannot thrive. Low-fat vegetarianism typically leads to degenerative diseases of the nervous system and immunity.

In summary, there are two groups of natural foods on the planet and each of them has its own role to play in the human physiology.

Animal foods – meat, fish, eggs and dairy – are largely building/feeding foods. They feed the cell regeneration in the body allowing the body to maintain its normal physical structure and chemical composition. Animal foods are essential for your body to function. Your body manufactures a myriad of protein-based chemicals every day – hormones, enzymes, neurotransmitters, etc. Animal foods are particularly important for growing children, as their bodies need large amounts of building materials on a daily basis.

Plant foods – grains, beans, fruit, vegetables, herbs, nuts and seeds – are largely cleansing / detoxifying foods and do not feed the body to any serious degree. They keep the body clean on the inside by helping it to remove toxins and wastes. They provide energy for the body in the form of glucose. They provide some micro-elements for the body to use: minerals, vitamins, phytonutrients and co-factors.

There is some overlap: animal products, particularly raw, have a considerable cleansing ability while plants have some feeding ability, particularly when cooked, fermented and sprouted.

So let us enjoy both the animal foods and the plant foods. The important thing is to keep them natural with minimal processing.

These Posts have been condensed from Dr. McBride’s Post FEEDING VERSUS CLEANSING. Here is the link http://www.doctor-natasha.com/feeding-versus-cleansing.php

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.

If you are interested in the vegetarianism or veganism long-term, I suggest you read her book, Vegetarianism Explained: Making an Informed Decision https://www.amazon.com/Vegetarianism-Explained-Making-Informed-Decision/dp/0954852060

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

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.

Feeding Versus Cleansing Part One

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Helen was brought to Dr. McBride’s clinic by her worried aunt. Helen was 21 years old, and was dangerously underweight and getting thinner by the day. She was a tall girl – 185 cm (over 6’ 6”) in height with a weight of 51 kg (112 lbs.). She looked emaciated, pale, her eyes were dull and her voice feeble. Her menstruations have stopped seven months ago.

Helen grew up abroad and came to England to study at a university. Helen was brought up on home-cooked wholesome meals made from fresh locally produced ingredients; fresh meat, fresh eggs and fresh whole milk constituted a large percent of her diet. She was always very healthy. When she came to England she soon developed a dislike for the processed junk diets her fellow students lived on. Short research in popular literature lead her to the idea that the ‘healthiest diet’ isa vegetarian one and a low-fat one.So, Helen started cooking her own meals out of whole grains, beans, lentils, nuts, lots of vegetables and fruit. She drank only water and fruit juices. The only fat she had was some olive oil and peanut butter. She consumed no animal foods at all and tried to eat everything organic.

After a few months on this diet Helen’s menstruations stopped and she started loosing weight. But she ‘felt well’. When she went home for a visit her family were horrified by the way she looked and contacted her aunt in England asking for help.

So, what happened to Helen? What about all the research showing that following a vegan diet reduces high blood pressure, helps to recover from diabetes and many other chronic diseases? What about cancer-treatment protocols most of which are vegan? These protocols and approaches show a record of success.

Let us try and understand the whole issue.

Thankfully, Helen stopped eating all processed foods. They are at the root of all modern epidemics of degenerative disease. Mother Nature took billions of years to design our bodies while at the same time designing all the foods suitable for our bodies to use. To have good health we need to eat foods created by Mother Nature, not man.

Mother Nature has provided us with two groups of food: plant foods and animal foods. These two groups work differently in the body and both are important to be consumed. Human beings are omnivores: we have evolved on this planet eating everything we could find in our immediate environment from both plants and animals. Let us have a look at these two groups of natural foods in more detail.

All energy on our beautiful planet gets recycled, while new energy comes from the sun. In order to capture the energy of the sun and convert it into solid matter Mother Nature has designed plants – they have photosynthesis, which converts the sunlight into chlorophyll building the plant matter. The next group of creatures on the planet to consume the energy of the sun in the form of plants are herbivorous animals – animals designed to eat plant matter. In order for herbivorous animals to digest plants and extract nutrients from plants Mother Nature equipped them with very special digestive systems, called rumen. It is very long with several stomachs full of special plant-breaking bacteria. So, it is not the cow (or any other herbivorous animal) that digests the grass but the bacteria in her rumen.

In order to consume the energy of the sun in the form of herbivorous animals Mother Nature has designed the next group of life – predators. Wolves, lions, tigers, foxes, etc., which cannot digest plant matter because they are equipped with a very different digestive system. Human digestive system is similar to the gut of predatory animals: we have only one small stomach with virtually no bacteria in it. In fact our human stomach is designed to produce acid and pepsin, which are only able to break down meat, fish, milk and eggs. As the food moves out of our stomachs into the intestines, pancreatic enzymes and bile are added to the mix to break down the food further and absorb it. In short our digestive systems have been designed to best cope with animal foods. Early mankind knew that the most nourishing foods for them came from animals; they would only eat plants as a supplement to meat or when animal foods were in short supply.

But what about all the research published in popular nutrition books, which shows that plants are full of nourishment? Yes, when we analyse different plant foods in a laboratory, they show good amounts of vitamins, proteins, fats and minerals. Confusing? Why? Because, in a laboratory we can use all sorts of methods and chemicals for extracting nutrients from plants: methods, which our human digestive system does not possess. Human gut has a very limited ability to digest plants and to extract useful nutrients from them. Early mankind knew that plant foods are hard for humans to digest, that is why all traditional cultures have developed methods of food preparation to extract more nutrition from plants and to make them more digestible, such as fermentation, malting, sprouting and cooking. Unfortunately, in our modern world many of these methods have been replaced with profitable commercial products from the food industry.

If we cook and prepare the plant foods properly, can’t we live on them? That is exactly what Helen tried to do: she prepared all her food at home from natural plant ingredients. She cooked rice, oats, quinoa and buckwheat, she made her own bread, she cooked beans and lentils, she snacked on nuts and fruit and consumed lots of vegetables. Why did she get into trouble? Let us see.

Human body (without water) is largely made out of protein and fat (almost half and half), these are the ‘bricks and mortar’ from which your bones, muscles, brain, heart, lungs, liver and all other organs are made. Laboratory analysis of plants and animal foods show that the best protein and fat for human physiology comes from animal foods. The amino acid profile of animal protein is correct for the human body, while amino acid profile of plant-derived proteins is incomplete and unsuitable for human physiology. The same with fat: animal fat has the right fatty acid composition for human body to thrive on, while plant oils are unsuitable. So, when it comes to FEEDING your body and BUILDING your bodily tissues and structures animal foods are the best and the only suitable ones.

Human body has a wonderful process, which goes on from the moment of conception till death, called Cell Regeneration. Cells in your body constantly get old, die and get replaced by newly-born cells. This way the body maintains itself, rejuvenates itself and heals any damage. In order for your body to give birth to those baby cells to replace the old ones building materials are needed – proteins and fats. The best building materials to feed your cell regeneration process come from animal foods: meats, fish, eggs and dairy. Growing children need large amounts of building materials for their bodies not only for cell regeneration but for growth, so animal foods must be a very important part of their diet. Apart from feeding, animal products provide the body with energy; in fact the best source of energy for most cells in your body is fat.

One of the hungriest organs in the human body is the brain: it ‘sponges up’ around 25 – 45 % of all nutrition floating in your blood. Your body spends a lot of effort on feeding the brain 24 hours a day, every day. Contrary to popular beliefs there is much more your brain needs than just energy in the form of glucose; it is a physical organ and it requires feeding its own cell regeneration processes with good quality protein and fat.

The brain is a very fatty organ, so it requires a lot of good quality fat to be fed properly. On top of that your brain manufactures neurotransmitters, hormones and hundreds of other active molecules, which are largely proteins; the brain needs building materials to make them from. Again the best building materials to feed your brain come from animal foods. In the clinical practice Dr. McBride sees the degeneration of the brain function in people on purely vegan diets: first the sense of humour goes, the person becomes ‘black-and-white’ in their thinking and behaviour, the sharpness of the mind goes, memory suffers, depression sets in and other mental problems follow. These are all the signs of a starving brain.

This is Part One of two. These Posts have been condensed from Dr. McBride’s Post FEEDING VERSUS CLEANSING. Here is the link http://www.doctor-natasha.com/feeding-versus-cleansing.php

For more information please read Dr. Natasha McBride’s book: Vegetarianism Explained: Making an Informed Decision. Here is a link: https://www.amazon.com/Vegetarianism-Explained-Making-Informed-Decision/dp/0954852060

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.

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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.

Is There A Time When Plant-Based Diets Are Healthy?

 
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We learned last week you can not get all the vitamins you need from a plant-based diet.
 
Here is the Post; You Can Get All Your Nutrition From Plants. Not True! https://2healthyhabits.wordpress.com/2019/08/02/you-can-get-all-your-nutrition-from-plants-not-true/
 
It is the view of this Blogger, that the plant-based diet are a cleansing diet, but when your body is ready to re-build, your body will naturally desire animal-based foods and you will then get the nutrients not available in a plant-based diet.
 
For those who choose to follow a Ketogenic Vegetarian/ Vegan Diet, a low carb approach can still work because a ketogenic diet only requires moderate protein intake. You can enter and remain in nutritional ketosis without increasing the amount of animal products you may currently eat. Your protein needs can be met with vegetarian or vegan sources, and your fat needs can easily be met with plant-based sources like olive oil.
 
Because nutritional ketosis can lead to rapid decreases in blood sugar and blood pressure, Virta strongly recommends getting medical supervision before making any dietary changes if you are on medications for blood sugar or blood pressure. A physician can help you safely reduce your medications so that they don’t drive your blood sugar or blood pressure too low. Hypoglycemic (low blood sugar) and hypotensive (low blood pressure) episodes can be very dangerous.
 
Mineral and vitamin considerations
Virta recommends that you take a multivitamin if you are doing a plant-based ketogenic diet, as well as an omega-3 supplement like flaxseed oil. The vitamins and minerals you should ensure to get enough of are B12, omega 3, magnesium, potassium, and of course sodium.
 
Vegetarian and vegan protein sources
If you’re vegetarian or vegan and doing low carb, your protein sources can be:
Items that are vegetarian but not vegan are starred *.
Eggs*
Dairy* – cheese, unsweetened yogurt, heavy cream, cottage cheese, etc.
Lower carb, GMO-free tofu, seitan and tempeh
Lower carb meat substitutes
Protein powders
Nuts, nut butters and seeds
Nut-based vegan cheese and yogurts
Chia seeds, flax seeds, and hemp hearts
 
It’s best to keep your carbohydrate intake very low until your body adapts to ketosis, and then you can later experiment with adding foods like berries and a small amount of lentils or beans into your diet and tracking your blood sugar response to find your personal carbohydrate tolerance.
 
Make sure to track your blood glucose/ketone response with these foods to ensure you’re staying under your personal carbohydrate tolerance.
 
To monitor both glucose and ketones Dr. Dominic D’Agostino recommends the Keto-Mojo https://www.amazon.com/KETO-MOJO-Glucose-Testing-ketogenic-Carrying/dp/B0789G8KTG
Learn more about Dr. D’Agostino at https://www.ketonutrition.org/about
 
Vegan and vegetarian meat alternatives
These days, there are plenty of high-protein meat substitutes available at grocery stores, and new varieties are popping up regularly. Check the nutrition label on each of the products to ensure they are truly low carb. (See the original Virta Post for a chart with Carbs per serving.)
 
Protein powders
There are many low-carb, sugar-free protein powder options you can use to supplement your diet.
 
 
(This Blogger’s choice is Tennant RESTORE Profession Veggie Formula.)
Comprehensive, biologically-active natural ingredients provide the raw materials necessary to make new cells essential for optimal health and wellness. This Veggie product is in powder form and contains enough protein and other essential nutrients to be used as a meal replacement. Mix with water, almond milk, coconut water, or even skim or regular milk for a delicious source of almost every nutrient needed daily (30 day supply).
The Supplement Ingredients tab has a list of the 60 plus natural ingredients.
 
Vegan fat sources
Remember to avoid all trans fats and to focus on monounsaturated and saturated fats (i.e. limit polyunsaturated fats). Read more on fat here. https://wordpress.com/post/2healthyhabits.wordpress.com/698
 
There are plenty of vegan and vegetarian oils and fats you can incorporate into your meals. You can have: Olive oil, Vegan butter, Coconut oil, Avocado oil, Canola oil, High oleic safflower oil, Coconut milk, Coconut cream (also makes a great coffee creamer) and Coconut butter.
 
Eating out
Eating out with multiple dietary restrictions can be difficult. Some of the easiest restaurants for keto vegan or vegetarian food tend to be salad restaurants, Thai places, and Indian restaurants. Make sure to ask about hidden sugars or carbs in sauces and dressings to ensure these dishes are truly low carb. Vegetarians can have creamy paneer dishes at Indian restaurants, and vegetarians and vegans alike can enjoy coconutty Thai curries with tofu and vegetables, rich Indian vegetable dishes like eggplant curries, or a spicy Tom Kha soup. Just make sure to skip the rice and bread!
 
The Virta Post has been condensed from How to Eat Low Carb as a Vegan or Vegetarian: Here is the link https://blog.virtahealth.com/vegan-vegetarian-low-carb-keto/
 
What is the common ground between Dr. McBride’s and Virta’s view on plant-based diets?
 
Dr. McBride, author of Gut and Psychology/ Physiology Syndrome, says,
The real purpose of eating plants: they are CLEANSERS. While they are unable to feed our bodies to any serious degree they are wonderful at keeping us clean on the inside. They also provide energy for the body to use in the form of glucose and some co-factors in the form of vitamins and minerals, but their main purpose is to keep your body clean and free of toxins. Indeed plants are equipped with powerful detoxifying substances, which can remove various man-made chemicals, pollution and other toxins we accumulate in our bodies. Plants are particularly powerful cleansers when consumed raw. Their juices absorb in the upper parts of the digestive system contributing a plethora of detoxifying substances and co-factors; juicing of raw greens, vegetables and fruit is a major part of any cleansing protocol.
 
But when the body finished cleansing your body will desire animal foods and you need to start feeding it with animal foods. If that point is missed the body starts starving and deteriorating.
 
To learn more please read FEEDING VERSUS CLEANSING http://www.doctor-natasha.com/feeding-versus-cleansing.php
 
If you are interested in the vegetarianism or veganism long-term, I suggest you read her book, Vegetarianism Explained: Making an Informed Decision https://www.amazon.com/Vegetarianism-Explained-Making-Informed-Decision/dp/0954852060
 
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.
 
May you Live Long Healthy.
Yours truly,
Lydia Polstra
Email: lpolstra@sympatico.ca
 
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.
 
 

Low Carb Grocery Shopping Guide with GAPS Recommendations.

Low Carb Grocery Shopping Guide with GAPS Recommendations

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To succeed on your diet you need to start with a list of acceptable foods. See the tips and grocery list for a low carb or ketogenic lifestyle. For people (like me) who are following the Full GAPS diet as well, foods that are not permitted have been deleted or have a GAPS notation.

Grocery Shopping Tips

  1. Establish a routine — and stick to it

Stock up on essentials to avoid trips to the store.

Ensure your weekly shopping is always done by blocking out time that works best in you.

  1. Always shop with a grocery list

Plan meals and snacks for the week (or more) before shopping to make sure you buy everything you need.

Stick to your list so you will avoid temptations.

  1. Avoid shopping on an empty stomach

If you shop hungry, you may be tempted and suffer the consequences of a lapse.

  1. Focus on the perimeter of the store

The perimeter has non-starchy vegetables, berries, eggs, dairy, meat, fish and poultry.

Skip the inner aisles with processed carbs like chips and cookies.

Fresh fruit and vegetables is preferred but the next best frozen.

Shop inner aisle only for the diet-friendly condiments and oils, etc.

  1. Think twice about specialty “low carb” and “sugar-free” products

While a ketogenic lifestyle might include occasional low carb specialty products, the majority of your grocery bounty should be minimally processed, whole, nourishing foods.

When in doubt, read the nutrition label and ingredients list to make sure a product won’t derail your progress toward your health goals.

  1. Take advantage of online shopping

No time. Most chain grocery stores offer curbside pickup or home delivery services.

Use a saved or “Favorite” list on their shopping platform ahead of time to make ordering easier.

Key Items to Add to Your Grocery List

Produce

Asparagus

Avocado

Berries (strawberry, raspberry, blueberry, blackberry)

Beans (green, yellow, wax)

Bok choy

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery

Cucumber

Eggplant

Garlic

Green beans

Greens, collard

Greens, spinach

Kale

Lemons

Limes

Lettuce (Romaine, arugula, spring mix, iceberg, endive, escarole)

Mushrooms

Onions

Peppers (green, red, orange/yellow)

Snow peas

Spaghetti squash

Tomatoes

Zucchini/summer squash

Meat, Fish and Poultry – Free Range if possible

Bacon*

Beef steaks

Deli meat (cured meats, e.g., salami and prosciutto) * GAPS: Look for a source that makes it from free-range meats and chemical free.

Canned tuna, salmon –  Try Vital Choice for mercury-free https://www.vitalchoice.com/#smile-home

Chicken (opt for skin on)

Fish

Ground beef (opt for 12% fat or greater)

Lamb

Pancetta

Pork steaks and chops

Sausage

Shrimp and shellfish

Turkey

Wild game (e.g, bison, deer, elk)

* Always scan the nutrition label, these often contain starchy fillers and/or added sugars.

Dairy Section

GAPS has recommendations for dairy to support intestinal health:

Asiago cheese Yes      May be used occasionally.

Blue cheese      Yes      May be used occasionally.

Brick cheese    Yes      May be used freely.

Brie cheese      Yes      May be used occasionally.

Camembert cheese      Yes      May be used occasionally.

Cheddar cheese, mild, medium, Yes Use freely

Cheddar cheese, sharp            Yes      May be used occasionally.

Colby cheese    Yes      May be used freely.

Cottage cheese, uncreamed (dry curd)           Yes      May be used freely.

Cream cheese  No

Edam cheese   Yes      May be used occasionally.

Eggs – Yes      Free-range.

Gorgonzola cheese      Yes      May be used occasionally.

Gouda cheese  Yes      May be used occasionally

Gruyere cheese            Yes      May be used freely.

Half and half – No

Havarti cheese            Yes      May be used freely.

Heavy cream – No

Limburger Cheese       Yes      May be used occasionally.

Manchego cheese        Yes

Monterey Jack cheeseYes      May be used occasionally.

Muenster cheese         Yes      May be used occasionally.

Natural cheeses          Yes

Parmesan cheese        Yes      May be used occasionally. Grate it, check to endure no added milk solids. You make your own crisps.

Port du Salut cheese   Yes      May be used occasionally.     

Provolone cheese        Yes      Although not listed with the other cheeses on page 140 of Breaking the Vicious Cycle, provolone cheese is legal.

Romano cheese           Yes      May be used occasionally.

Roquefort cheese        Yes      May be used occasionally.

Sour cream – No

Stilton cheese  Yes      May be used occasionally

Swiss cheese   Yes      May be used freely.

Yogurt – No, Make you own if possible. See the GAPS book for the recipe.

 Nuts And Seeds

Almonds

All natural peanut and almond butter*

Macadamia nuts

Peanuts*

Pecans

Pistachios

Sunflower seeds

Pumpkin seeds

Walnuts

*Look for ‘natural’ nut butters with no added sugar and avoid those containing hydrogenated or partially hydrogenated oils. Peanuts have a higher carb content than some other nut options, so proceed with caution when it comes to portion sizes.

Oils/Cooking Fats, Salad Dressings and Mayonnaise

* Avoid added sugar and additives by making your own salad dressings from oils with higher saturated and monounsaturated fat contents, such as olive, or avocado oil.

Oils:

Avocado oil

Beef tallow

Butter

Canola oil – GAPS, not recommended.

Coconut oil

Ghee

Lard

Olive oil, extra virgin

Palm oil

Safflower oil, high oleic

Miscellaneous Extras:

Almond flour

Almond milk (unsweetened)

Bouillon cubes – GAPS, not recommended.

Coconut flour

Coconut milk

Condiments: Ketchup, BBQ sauce, etc. (check the labels for sugar and chemicals)

Pork rinds

Sugar-free gelatin

Xanthan gum

Source:

  1. Low Carb Grocery Shopping Guide (Grocery List Print Out is in the website)

Anna Barnwell, MPH, MSW  Anna Barnwell, MPH, MSW on August 6, 2018

https://blog.virtahealth.com/low-carb-keto-grocery-shopping/

  1. Breaking the Vicious Cycle™ Legal­‐Illegal List (for GAPS and SCD) http://media.btvc.webfactional.com/media/editor_uploads/2013/11/btvc_legalillegal_list.pdf

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

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