Time to lose weight and feel better!
So maybe you have gotten through Thanksgiving, the holidays, or you are tackling your New Years resolution, but it’s time to get that weight off! If you are new to the Paleo diet, that’s ok, follow these 10 easy steps, and I guarantee you will start losing weight and feeling better. I recommend that you do these steps in conjunction with the 14 day detox kit I give to my patients, but with or without the detox you will feel better.
1. Stop eating ALL sweets for seven days straight. This includes sugar in your coffee and tea. Detoxify yourself of sugar in order to gain control of
your cravings and increase your energy.
2. Do not use any margarine, Crisco, or hydrogenated vegetables oils. These are adulterated oils and block weight loss. Instead, use extra virgin, cold pressed olive oil, walnut oil, flax oil, hazelnut oil, and coconut oil.
3. Avoid white flour. This includes white rolls, bagels, and pasta. The two greatest weight gain foods are bread and pasta.
4. When possible, avoid grains. Most common grains contain gluten, which is known to inhibit weight loss. ( This includes corn!)
5. Drink at least 8-10 eight-ounce glasses of water each day. Water from a home filtration system is best
6. Do not skip meals. There should be no more than two to three hours between each main meal. Eat snacks in between meals only if you are truly hungry – not because you are bored or stressed. Healthy snacks, see 1, 3 & 4.
7. Eat protein every meal to stabilize your blood sugar levels. This will help control your appetite and reduce your cravings for sugar and starches.
8. Review the Modified Mediterranean / Paleo Diet for specific examples of foods that you should be eating.
If you have any questions or would like to purchase a 14 day detox kit feel free to contact us.
Don’t forget to exercise moderately to increase your weight loss and also to feel better and more motivated.
What is wrong with the way Doctor’s practice medicine?
Not too long ago, I was enjoying time with some of my friends. Some know me pretty well and are familiar with my message about how necessary a good diet is for our health. Some of the other people there were acquaintances and not so familiar with my message. But they are beginning to question and understand. Luckily most of my friends are in the medical/pharmaceutical field, you can imagine those conversations! But really it’s an opportunity for us to take the pulse and discuss why the United States is in this health and medical crisis.
What is the Paleo diet
Some of the people in this group are not familiar with the literature that I read and the wide range of observations that I am able to make each day in my practice that shows the impact that grains and dairy have on our health. I was presented with questions about the legitimacy of going on the Paleo Diet. When explained in a commonsense manner and when discussing the topic with someone that is willing to listen to a new concept, the idea of the Paleo Diet and why it works doesn’t seem so radical. After all, it is simply the consumption of real, unadulterated foods.
Food instead of medicine?
At this point in the conversation, I could not resist asking if the topic of diet ever came up in conventional medical clinics or discussions with doctors that were using the medications my friend sold. Sadly, he said no. To most Doctor’s, the topic of food as a path to wellness is a foreign concept given almost no credence. Why you might ask? Food does not make money, however, medications do. Telling someone what to eat and how to eat it is not going to produce the same revenue as selling an expensive patented medication that targets a specific condition. Evidently, a conflict of interest exists.
What evidence is there to justify these statements? You need look no further than one of the fastest growing segments of the healthcare population, the autoimmune patient. Autoimmunity, or when the body’s own immune system is attacking itself, is rapidly increasing and the primary causes appear to be environmental. Think about that for a second. That means things that you are exposed to routinely. Convention says suppresses the immune systems activities, and by doing so, you halt progression. This has become big business, so much so that of the top 10 selling medications, multiple positions are held by drugs aimed at controlling autoimmunity. Yet none of these medications address the cause. However, they do produce a consistent revenue stream.
Autoimmune; Of or relating to an immune response by the body against one of its own tissues, cells, or molecules.
Recommend the Paleo Diet – Not Big Pharma
Yet, if the environment is a factor, and a diet made up of potential health robbing foods is constantly consumed, there is likely a correlation between diet and disease, and not just autoimmune diseases. It is far far cheaper for us, to manage our health, than it is to manage disease. If you want proof of that, take a look at the Nation’s budget for healthcare. Somehow the pharmaceutical companies have found a way to be intertwined with every section of our health care system. From medical school all the way to everyday clinics, the indoctrination of medicine is ingrained. The question here really is why are you are not hearing the suggestion of following the Paleo lifestyle to improve your health and sense of well being. You shouldn’t be concerned about whether or not it’s worth implementing, but more so why when it can benefit you so much, is it being ignored and suppressed by pharmaceutical companies who care nothing about your health and only about profits.
Something to think about!
Doesn’t that make 3 things?
Recently while I was instructing a group of clinicians, someone brought up the topic of glucose. They asked, “When your patients have glucose problems, what approach do you take?” And I responded; “When it comes to what you have to do to support patients with glucose problems, there are two things that everyone in the healthcare industry agrees on. Obviously we don’t always agree on how to execute those 2 things, but we all know they must be at the core of the overall program. They are; Diet and Exercise.” And the word “diet” should be substituted with The Paleo Diet.
There is no doubt that the lack of control of glucose, or blood sugar as we also call it, is going to derail our healthcare system by itself if we don’t do something to change it. The numbers of individuals dealing with glucose problems is astronomical and continuing to rise. Yet the focus of how to deal with it is wrong, and at best delayed. Some obvious signs that glucose problems exist, is even ignored until a late stage problem has manifested. We call this diabetes.
Satisfied patients speak volumes
Now that we know what everyone in healthcare agrees on, let’s talk about what we don’t, and that is the specifics of the diet and exercise. I’m going to share with you my clinical approach. Why? Because satisfied patients with a new outlook on life say it all. Our ancestors did not deal with diabetes or other blood sugar handling problems like we have today. Therefore, if we delve back into our ancestral roots, we see solutions to our modern day problems.
The Paleo Diet
The first part of the solution comes as the Paleo Diet. I find it interesting that some will say that the Paleo Diet is not suitable for some individuals. You must understand that when someone makes this comment, there is the false assumption that the Paleo Diet is a high protein / fat and / or low carbohydrate diet. Such is not necessarily the case. However, for someone trying to control glucose levels, these ideas of the Paleo Diet shouldn’t exactly be thrown away. The main point is that the Paleo Diet is a diet of real food that is not refined that offers a balance of proteins, fats and carbohydrates. When eaten in this manner, no better diet exists to control glucose levels. This certainly includes the often recommended diets consisting of a large percentage of grains, even the whole grains. When eating the Paleo Diet, you are eating real food and who can realistically argue that eating adulterated food is a better idea to support health than eating real food? No one!
The other agreement among the healthcare community is that exercise is essential to supporting glucose. The reasoning is rather simple. You expend stored glucose when you exercise from the muscles. After exercise, your muscles need to take up glucose, which means that it must remove it from the blood. The more efficient the uptake of glucose into the muscles, the less there is in the blood. with consistency you can achieve normal glucose levels. What kind of exercise is needed is different for everyone. But there are 2 things that your exercising should achieve. It should promote fat loss and support muscle building. When your exercises are promoting muscle break down, and are too long and strenuous in nature you are not achieving muscle build up.Putting our muscles to use will make them use the glucose and in turn will help balance it.
So, we all agree on this one concept; if you need to control your glucose you should be dieting and exercising. But to do this correctly we must take a look back at our ancestors, and remember what our bodies were intended to eat, and how they were intended to move. Eating things that our bodies are designed to process efficiently, and exercising in a way that allows us to maximize muscle growth and glucose control, without over doing it. We can take a page from our ancestors and do it the Paleo way.
Starting your Paleo Lifestyle
I have been working with quite a few patients for a while now. So from experience, I have learned what works and what doesn’t. Make no mistake, when changing your eating habits you are changing your entire lifestyle as well. This can be a daunting change, because switching your normal routine is never easy. But don’t let that scare you off, you may be surprised at how easy moving to Paleo can be. As long as you have the right tools and the right information. I can help you with this, I have information from hundreds of patients, which puts me in a great position to give you tips to transition easily and be successful and changing your life to a Paleo lifestyle.
1. Embrace the Paleo Diet – There are two types of people when it comes to the Paleo Diet. Those that are all in, or those that want nothing to do with it because it is some crazy fad. By the way, this is a 10,000 year old fad since it is in fact the way man has always eaten. Even in the research environment, Paleo has been studied for the last 30+ years. So if you are not in the camp rebuking Paleo, then you are on the winning team. Paleo is starting to become a household word. You may find yourself shocked at just how many people are eating the Paleo Diet. You are not alone.
2. Find a local Paleo source – Small Paleo cafes are popping up more and more. Seek them out as they will usually have Paleo in the name to attract their audience. However, you can also find non-Paleo restaurants that have Paleo options. This may mean picking apart the menu a little bit, but that’s okay if you stay Paleo.
3. Think ahead – As you are headed into your week, it goes without saying that time will start to evaporate and you will be scrambling to find those extra minutes for food preparation. Think about the meals that you want to have in the upcoming week and prepare what you can for them ahead of time. This may mean nothing more than cutting up some vegetables and having them already sliced.
4. Cook with leftovers in mind – Always prepare more food than you are going to need. This serves 2 purposes. Foremost, you will have food for lunch the next day. Thus, no excuses about not having a Paleo meal. Second, you will have food in the refrigerator to snack on if you get hungry.
5. Don’t tempt yourself – For whatever reason, it seems that the foods that have a way of creeping back into your eating pattern are grains and sweets. The best way to avoid them is to not even be around them. If you don’t bring them in the house, you are not going to eat them.
6. Keep Paleo Snacks Around – Be realistic, you are going to get a sweet tooth every now and then. It is just human nature. If you have some Paleo snacks around, you will have something to hold you over without the guilt of feeling like you wrecked your diet.
7. Flavor your food – Fats and spices are an asset to Paleo eaters. They help stimulate the senses and add another dimension to your food. Even the most bland meats and vegetables can be brought to life with the right combination of spices. Most of the Paleo cookbooks offer great suggestions.
8. Pocket snacks – It is always handy to have some nuts around. Nuts are easy to keep in almost any situation and they provide a good balance of fat, protein and carbohydrate.
9. Eat as many different colored vegetables as you can. Different colors mean different nutrients, try as many different ones as you can to make sure you take in adequate nutrients. In addition to nutrients you will also be taking in a lot of fiber, fiber makes you feel full and satisfied which help prevent you from making bad food choices.
10. Consistency is the key. You do not have to be prefect. That is not realistic. But you can easily be consistent. If you make a mistake, don’t beat your self up, just get right back on your routine. What we are really trying to accomplish here is that you are eating Paleo the majority of the time. Eating something non Paleo occasionally, is not going to ruin your diet.
If you follow these 10 steps you will most certainly succeed. Here is your map and guide to transform your life into the Paleo Lifestyle. Just like many others you will now also feel the benefits of eliminating foods that cause inflammation, and begin to feel good. Before you know it you will wonder why you haven’t always eaten this way. The other great thing about going Paleo is that once you follow it and live it you will never go back to eating gluten and dairy again. You eventually will not miss them, and you will not feel good if you do eat them.
How many times have we seen the commercials for allergy medications? During season changes, every commercial break, it’s so common we don’t even notice. Allergy medications take up a huge section at the pharmacy. In the U.S. it’s very normal to have allergy symptoms, especially in Houston. I’m sure you know what I’m talking about, the environmental allergies start presenting symptoms and there you go, off to your local pharmacy trying to buy some relief from your stuffy nose, sneezing, itchy watery eyes. I bet you never considered that there were other options to help you with your allergies. But there are.
First, let’s take a look at the typical approach to allergies. Most medications available fall under the category of anti-histaminics. They are designed to decrease the production of histamine, a trigger for allergies and the culprit of many allergy symptoms. Yet, as good as some of these medications are at relieving allergy symptoms, they do nothing to prevent the onset.
Let me introduce you to the concept of functional medicine. Functional medicine is the concept of addressing the underlying causes of conditions rather than chasing symptoms. The premise is that supporting the function of the body inherently promotes alleviation of symptoms. Allergies are no exception.
One of the most common connections is food allergies / sensitivities. This is a commonly talked about subject in functional medicine, not just because it is related to seasonal allergies, but because it is the initiator of many common symptoms. The beauty of functional medicine when it comes to allergies is that many of the approaches used to help control symptoms are also part of the prevention process. A great example is quercetin. Quercetin is a long time proven anti-histaminic while at the same time an anti-inflammatory. So not only do you benefit from decreased histamine release, but you also promote the healing process in the gastrointestinal tract by reducing the level of inflammation.
The best thing you can do for yourself is food allergy or food sensitivity testing. But to start, you can try eliminating gluten’s, wheat’s, eggs and dairy. These are more than likely the causes of your dysfunctional gut or allergy symptoms. If you eliminate these, you will see an obvious decrease in histamine, and therefore an obvious decrease in symptoms.
You really shouldn’t have to suffer. Functional medicine is really the way to go if you want to eliminate allergies and the highly inconvenient symptoms that go along with them. When turning to functional medicine, you will find non- medicated, safer, healthier solutions that will also help heal your gastrointestinal functions, and in turn balancing out your immune system in general.
Memory is A Skill
Have you noticed a decline in your memory? Do you find it harder to remember things these days? Are you walking into a room and forgetting why you went in there or do you forget someone’s name 5 seconds after they just told you what it was? These are all indications of poor memory. Many people think incorrectly that memory loss is simply a part of the aging process. Memory is an acquired skill that must be nurtured. As we age we can actually enhance our memory by providing our bodies with what it needs and by putting our brain to work.
It’s not your age, it’s your Diet
One of the reasons that many think that memory loss is part of the aging process results from lack of awareness of those things that rob the brain. The brain, like nearly all areas of the body has specific requirements. It must have a constant energy source so that it can carry out the tasks that we place upon it. The brain also demands precursors to help it form new tissue. That stated, our diets have a significant role to play in how our brains function. The diet either helps us develop new neurological tissue and think better or it sabotages us by promoting a chronic inflammatory state that damages our brain tissue over time, resulting in potential memory loss.
The Paleo Diet
The Paleo Diet provides the perfect ground work to develop a better memory. Again, having a good memory means having a good supply of energy to the brain routinely to allow it to carry out its function. As glucose is the preferred energy source for the brain, a diet that manages glucose levels and prevents fluctuations will support memory. Studies have shown than when the glucose levels are stable the brain is able to form new networks of interconnections. The complexity and function of the brain grows. In contrast, when glucose levels are unstable, the brain suffers and interconnections are not made. Even worse, an overall state of inflammation is created that stimulates neurodegeneration. You don’t notice it all at once, but the brain is slowly declining as neurological tissue is lost.
Equally important in the management of brain health, are fatty acids. Fats make up the coating around the nerve cells that speed up the processing of a neurological impulse. Additionally, they also are needed to make healthy membranes for the nerve cells. Without these fats, the nervous tissue begins to degenerate. It does not have the ability to repair itself as consistently as it needs to. Moreover, just as abnormal levels of glucose can cause inflammation in the brain, so to can fats. Diets higher in inflammatory omega 6 fats such as those found in the Standard American Diet (SAD) contribute to neurodegeneration. Likewise, diets such as the Paleo that lead to consumption of higher amounts of omega 3’s as are found in nuts and wild protein sources inhibit the inflammation. Not only do they inhibit brain tissue damage, but they also promote brain tissue development.
I’m sure you have heard the expression “use is or lose it”. This applies as equally to the muscle tissue as it does to the brain function . When you use your brain on a daily basis, and give it the necessary precursors and nutrients that it needs, your memory enhancement will change as quickly as changes in muscle tissue from exercise.
What is “Detox”?
Detoxification has become a buzzword in healthcare. Unquestionably when performed correctly it works. Otherwise, so many people would not be interested in detoxification programs. But detoxification also comes with a stigma. Many hear detoxification and shun the idea because they associated it with frequent trips to the restroom and feeling poor. If this is what you experience with detoxification, you are not undergoing an adequate detoxification process. In fact, you may be doing your body more harm than good.
Do You Know Why You Should Detox
Detoxification is an important concept in today’s world. We are inundated with toxic chemicals and substances from nearly every direction. As we become a more industrialized society, chemicals that did not exist 50 years ago now saturate our environment. Those that we deemed toxic decades ago remain because they don’t breakdown efficiently. This is a real problem as bodies have the same burden. While we have effective means to breakdown some toxicants, not all are so easily transformed and released from our system. Thus our body needs support. Add to this picture the fact that we produce our own toxins that have to be equally eliminated. As you can see the load of toxins can become burdensome rather quickly. With this toxic burden often come many common symptoms. These include fatigue, weight loss, allergies, and gastrointestinal dysfunction just to name a few.
Detoxification Does Not have to be Confusing
Detoxification can seem like a confusing term. Much of this has originated from the idea of detoxification being confused with colon cleansing, or as it should more accurately be stated colon purging. When I speak of detoxification, we are referring to a completely different process. Detoxification, or as the research community calls it detoxification, is a true bodily process. It is something that your body performs on a daily basis. Without it you would accumulate numerous internal toxins that would damage the body. When we speak of physiologic detoxification, we are actually referring to the process of transforming a harmful substance into one that is less damaging to the body and eliminating it through the liver and ultimately the bowels. For this to happen, purging to the bowels is not required, and further not recommended.
The Benefits of Detoxification
Detoxification has numerous benefits, the most profound of which is the reduction of chemical substances that promote inflammation and degeneration of our bodily systems. As these systems degenerate, the body becomes less efficient as it is becoming toxic. The human body can deal with some toxic burden, but the system cannot handle an accumulation of toxins, whether environmental or produced from within. When our inherent detoxification systems are functioning appropriately, many of the common symptoms noted above become less significant. If the body is not focused on dealing with the strain of toxins, it can increase the resources needed for energy production, promoting a healthy immune system and optimizing bowel function.
The Paleo Diet Accelerates Detoxification
Since detoxification is founded in good health that instinctively means that the Paleo Diet must be a part of it. The Paleo Diet has some true advantages when it comes to daily maintenance of detoxification or application of a detoxification program. Foremost, the Paleo Diet provides adequate protein. Protein is essential to maintaining good liver function and without it, the liver lacks the resources to efficiently clear toxins through the second of its two stages. Additionally, the diet emphasizes the incorporation of vegetables and fruits. These have 2 key advantages, fiber and antioxidants. Fiber is necessary as it provides a binding site for toxins so that they can be eliminated. Antioxidants are needed to reduce the inflammatory load that can present as toxins are being eliminated. These same foods also provide the nutrients needed to support the phase one of two that is a part of detoxification by the liver.
How to Have Detox Success Using the Paleo Diet
A successful detox begins with the Paleo Diet. When using the Paleo Diet, you are incorporating foods that are naturally nourishing to the body, provide the essential nutrients needed to support the body’s detox process, and avoiding the consumption of foods that are themselves toxic to the body. If you are serious about detoxification, you must follow through on the Paleo Diet. The best part is you will get to enjoy tasty, nutritious food while supporting your health at the same time.
Don’t Sabotage Your Paleo Diet with Corn
With so much talk over the last few years about gluten, it can be confusing to know what to eat and what to avoid. The food industry is not making it easier for you either. They label many products as “gluten free” without themselves really knowing what contains gluten and what does not. As a consumer, this leaves you second guessing your decisions about the appropriate foods to stock your pantry and refrigerator with. Moreover, it results in your frustration as you feel that you are eating foods that do not contain gluten, when in reality they do. If you feel this frustration that I speak of, know that you are not alone. There are others as agitated about this mislabeling practice as you.
The Food Industry’s Lie
Likely the food ingredient most to blame for the food industry’s misguidance is corn. Some time back my curiosity was triggered by all of the gluten free labels in the grocery store. Not being able to leave well enough alone, I had to examine each of the labels to see what the main ingredient replacing the commonly used wheat was. To my surprise, every bag I picked up at that particular store stated corn as the primary ingredient. Spinning the bag from front to back repeatedly, I had to check to make sure I was not misreading the label. But I was not. It said what I feared. It stated gluten free and then went on to use corn as the replacement ingredient. My first thought was this is blasphemy. If we counted the number of times I have instructed patients on the importance of being grain free and not just gluten free, my frustration with the food industry would be well understood.
What is Corn really?
In short, corn is a grain, and as with any grain, there are inherent risks associated with eating it. Corn has become a science experiment in many ways. The conversation on avoiding corn can be irritating for some. I completely understand this, yet, we have to recognize the history of corn and what has been classically considered gluten free. Originally, gluten has been considered only to be a problem if you were eating wheat, oats, barley or rye. While these unquestionably contain gluten, they are not the only ones to do so. Gluten, and more specifically prolamines, one of the immune stimulating components of gluten, is found in all grains. So by its very definition, this makes corn a problematic food. Corn contains gluten because it contains the prolamine, zein.
But My Recent Lab Tests Don’t Show a Reaction to Corn
The picture can become especially confusing when you factor in lab testing. Labs associated with food reactions have the ability to check two types of reactions, immediate and delayed. The immediate reaction is what we think about as a classic allergy. Delayed reactions are not allergies, but rather sensitivities. In the case of corn, as with almost any food, you can develop either type of reaction. Most individuals are somewhat aware of allergies, but they may still hide themselves and not be apparent. The idea of having a full blown allergy attack is certainly possible, but does not represent the majority of allergic reactions. In contrast, it is also possible to have a delayed reaction which takes longer to manifest after exposure to the stimulating food. For most food reactions, delayed reactions are what I recommend testing as they can be the most elusive. Yet as with any food testing, caution should be used with interpretation and understand that there can be a degree of unintended ambiguity with the results. If a food you were suspecting does not show up, there remains the possibility that your immune system may be reacting through a mechanism that was not part of the testing you performed. This does not mean the testing is flawed, rather that the immune system is complex.
Corn Has Many Problems
Corn is a known problem though. When you factor in the fact that it is a grain, often refined, and genetically modified when derived from commercial agriculture sources, corn should quickly lose its appeal. Corn is not the food that many of us once thought of it as. Rather, it is a genetically mutated cross between a food substance and bacteria able to produce a damaging toxin that has been shown in studies to damage red blood cells. Equally as important, this same toxin damages the gut lining according to additional research, setting up the infamous “leaky gut”.
The Best Solution is Avoidance
The best solution to escaping all of these damaging effects from a genetically mutated food substance that the food industry has lied to you about is avoidance. If you are not eating it, it cannot damage your health. Make no mistake, the consumption of corn as we now know it, as with other grains, has been repeatedly shown to be problematic to the health of humans. Whether it is the promotion of intestinal permeability and autoimmune reactions, metabolic disorders such as diabetes, or other common health ailments, your health will benefit most by not consuming grains. Therefore, if you are looking for the most ideal pattern to support your efforts, the Paleo Diet is your answer.