Reflections on the Ancestral Health Symposium 2013 in Atlanta - Ida Fiorella

Reflections on the Ancestral Health Symposium 2013 in Atlanta

                Joe and I had the good fortune to attend AHS 2013 in Atlanta from August 15^th to 17^th.  The conference is dedicated to looking at the lifestyles of our ancestors in order to discover ways to avoid the diseases of modern man, such as obesity, diabetes, Alzheimer’s, and heart disease.  At the symposium, doctors, scientists, and health specialists lectured on topics such as nutrition, physical activity, posture, and our internal clock (circadian rhythms.)  In this article, I offer my take-aways.

                Many of the AHS workshops that I attended cited research studies which support the basic Paleo diet prescription.  Here is the summary of what is generally accepted.  Avoid wheat, sugar, legumes, as well as all GMO and processed foods.  Eat high quality protein (grass fed beef, poultry and eggs from pasture-fed animals, and wild caught fish), all free of hormones and antibiotics.  Eat plenty of non-starchy, non-GMO, pesticide-free organic vegetables, and as much high quality fat as possible.   Fats should comprise the largest percentage of calories in our diet, with limited protein, and less carbohydrates.  Limit omega 6 fatty acids and eat plenty of omega 3 fatty acids, supplementing with high quality fish oil as needed.  The need for physical exercise and the importance of optimizing the gut micro-biome are also emphasized across the board.  Significant advantages to both physical and mental health were clearly defined throughout the three-day conference. 

                Beyond this, there were many differing opinions, mostly regarding the ratio of protein to carbohydrate consumption.  Most agree that protein and carbohydrates should be limited, while people are encouraged to eat as much healthy fat as needed.  Protein recommendations were as low as 40 grams for small women and up to 80 grams for an average size man, with some higher recommendations when one is body building, physically active, or participating in strenuous exercise.  Carbohydrate recommendations, at the conference,  ranged from a limit of 20 or 30 grams of carbs, mainly from non-starchy vegetables to a diet consisting of 150 grams of carbs with more liberal carbohydrate choices.  Some believe fruits are fine, while others see fructose as the most destructive form of all sugars. Some argue that gluten-free grains and tubers are fine, while others believe all grains are detrimental to health.    As in AHS 2012, debate continues as to whether or not safe starches such as potatoes and rice should be included in a healthy diet.  Debate also revolves around the use of supplements, such as whether or not calcium supplementation is worthwhile. Videos of each lecture will be available for viewing on the Ancestral Health website.

                One of the most important lectures for me, personally, was given by Paul Jaminet on circadian rhythms. Circadian rhythms are physical, mental, and behavioral changes that follow a roughly 24-hour cycle.  Paul Jaminet spoke about the importance of preventing disruption to our own circadian rhythms.  One example of these rhythms  is in the body’s production of melatonin (the hormone which regulates sleep and wake cycles) and cortisol (the hormone that, among other things, provides  quick bursts of energy for survival).  Melatonin peaks at 3 AM, whereas cortisol peaks at 9 AM.  He estimates that disruptions to circadian rhythms over time could result in the loss of six years of life. 

                Adequate quality sleep is vital in maintaining our body’s circadian rhythms.  Disruption in sleep may lead to any of the following:

cardiovascular disease

cancer

musculoskeletal problems

neurological disorders

immune dysfunction

premature aging

metabolic disease

obesity

diminished mental performance

                To sleep well and optimize circadian rhythms, the following lifestyle factors should be considered.

Sleep:  Sleep should occur at night on a regular schedule in a dark room.

Exercise:  Exercise should be done during the afternoon.  We should refrain from exercising in the evening.  Night time workouts might actually worsen health.

Social Interaction:  Social interaction is important in the morning.  When living alone, even the practice of viewing faces on television during the day enhances mood and leads to improved sleep the following night.  Viewing human faces and social interaction at night impairs mood and hinders sleep.

Interestingly, it was noted that every one hour of television viewing takes 22 minutes off of one’s life expectancy.  But, viewing a computer screen in the office was found to have no impact on life expectancy.

Light Exposure:  Light exposure is important.  During the day, seek bright sunlight.  Natural light fluorescent bulbs are best daytime stimulators.  Red, yellow, and amber lights are excellent for use in evenings to shift towards melatonin production.

Food Intake/Timing:  Meals should only be eaten during daylight hours.  It was noted that nighttime eating is especially disruptive to anyone on a diet.  Intermittent fasting was mentioned as an optimal timing strategy for meals, where all food consumption would occur within an 8 hour window.  For example, the first meal of the day might be at 10 AM and the final meal ending at 6 PM.  [I have been researching this for the past few months and have read suggestions that this intermittent fasting strategy is more effective for men.]  The idea of abstaining from eating in the evening is the main message here for both genders.

Vitamin D should never be taken near bedtime.  It is associated with sunlight and will disrupt sleep.

Room temperature:  Room temperature has a great impact on sleep and wakefulness.  Warmer temperatures (at least 72 degrees F) are optimal for daytime activities.  Cooler temperatures (no more than 65 degrees F) promote drowsiness. 

                Dr. Ron Rosedale has promoted a low-carb lifestyle for 25 years.  He spoke about the hormones that regulate appetite and curb obesity:  insulin, leptin, and mTOR.  In order to optimize the function of these hormones, it is necessary to restrict carbohydrates to non-starchy vegetables, and to limit protein consumption.  The diet should be rich in healthy sources of fat:  avocados, nuts, coconut, coconut oil, olive oil, ghee, and butter.  Protein should consist of grass fed beef, lamb, and pork, wild caught fish, along with eggs and poultry from pasture fed chickens.

                According to Dr. Rosedale, as a 5 foot, 4 inch female, I require  40 to 45 grams of protein per day, divided evenly among meals.  The recommendation is to eat plenty of non-starchy vegetables, with the majority of daily calories from good quality fats, as mentioned above.  In this way, the body will continue to burn fat for fuel, avoiding blood sugar spikes.

                The formula for figuring out your protein needs is as follows:  Start with your ideal weight.  Divide that number by 2.2 (in order to convert pounds to kilograms).  Subtract 10 %.  That is the number of grams of protein that you should consume in a day.

                Dr. Rosedale has an excellent website, and his recommendations are backed up with an impressive array of scientific studies, 25 years of practice with his own patients, as well as his own experience.    I am tweaking my food and supplement program to reflect what I have learned from him and others at this conference.

                 Jeff Leighton discussed the role of omega 3 fish oil (EPA 2235/DHA 990) in the treatment of chronic inflammation.  Research showed that timing of the supplement does not impact effectiveness. Fish oil could be taken with or without food.  A low carb diet without nuts (which contain omega 6 fatty acids) facilitates absorption of the omega 3s. 

                I have only included here my own perceptions, addressing a small fraction of the information that was shared at the conference.  Please visit the Ancestral Health site in the coming days to view the videos for yourself:   http://www.ancestralhealth.org/

                But, I would like to end with a reflection from a very dynamic speaker at the conference, Kyle Maynard, who reached the summit of Mt. Kilimanjaro without any limbs.  Kyle shared a motto that has enabled him to achieve his dreams.  It is from the navy seals:  “...not dead, can’t quit.”  I only hope that I can follow this mantra in my own life.

My Current Diet and Supplements

(August  2013)

            Over the course of this year, I have refined my diet to reflect knowledge gained from the Ancestral Health Symposium 2012 and 2013, as well as recommendations from my new MD/nutritionist.  I have learned that we, as individuals, are unique, and that no two people will need exactly the same regimen to achieve optimal health.  But, I am offering here what seems to be working for me.  I have noticed resolution of my brain fog with this regimen, but some components are too recent to see other results.  I will continue to update as I discover more and see significant outcomes. 

Breakfast:

breakfast cereal:

            Mix together the following and chill for a few minutes:

            - ½  serving of whey protein powder (1 scoop of Biochem’s Greens and Whey Vanila)

            - 2 ½ tablespoons of ground chia seeds (Anutra)

            - 2 tablespoons of coconut oil (Nutiva)

            - ½ tsp. of high vitamin butter oil (Green Pasture)

            - ¼ cup of coconut milk (Native Forest)

1 cup (8 ounces) of regular coffee with 1/2 cup of warm coconut milk

Lunch:

2 ½  ounces of beef, poultry, or seafood (grass/pasture fed or wild caught as much as possible), cooked in healthy fats

½ cup of green non-starchy cooked organic vegetables or 1 cup of salad greens with plenty of fats

Dinner:

2 ½  ounces of beef, poultry, or wild caught seafood (grass/pasture fed or wild caught as much as possible) cooked in healthy fats

½ cup of green non-starchy organic vegetables cooked in healthy fats

¼ cup or 2 ounces of raw or cooked carrots, cooked butternut squash, or cooked white rice with butter

salad with romaine, olives, onions and 2 tbsp. Italian dressing

2 tablespoons of fermented vegetables 2 times per week on salad (Wildbrine)

[Note:  A little blanched almond flour or hard cheese are used in some of my recipes.  Also, I have food sensitivities, determined by blood testing, to eggs and tomato products.  I will try adding these highly nutritious foods back into my diet as my “leaky gut” heals.]

Supplements:

1 hour before breakfast:

- 5 mcg of Cytomel (thyroid medication)

With Breakfast:

- 3 high quality fish oil pills (EPA-DHA 720 Metagenics)

- 1 high quality probiotic (Ultra Flora Balance by Metagenics)

- 1 enzyme tablet (Spectrazyme by Metagenics)

With first bite of Lunch:

- 1000 mg calcium/500 mg magnesium

- 1000 mg Vitamin C

- 2 enzyme tablets (Spectrazyme)

- 2 Betaine capsules of HCL with Pepsin (Solaray HCL with Pepsin)

With first bite of Dinner:

- 3 high quality fish oil pills (EPA-DHA 720 Metagenics)

- 1 high quality probiotic (Ultra Flora Balance Metagenics)

- 2 enzyme tablets (Spectrazyme)

- 2 Betaine HCL with Pepsin (Solaray HCL with Pepsin)

Near Bedtime:

- 1000 mg calcium/500 mg magnesium

Other factors besides diet:

I am trying to get 8 hours of sleep per night. 

I began this week incorporating weight bearing exercises for my upper body, 3 to 4 times per week, as well as taking a 20 minute walk 4 times per week for my lower body.

Reasons for certain foods and supplements:

leaky gut (Once healed, I will likely be able to reduce the amount of fish oil, probiotics, enzymes, and HCL.)

osteopenia/osteoporosis

brain fog

bloating

absorption of vitamins and minerals

digestion

dry eye

eye sight/health

thyroid function (hypo)

resistance to infection

allergies and food intolerances

Low Carb Paleo Bread

We have been researching greatly, and have never seen anything like this.  This bread is delicious without butter.  It is moist and has a wonderful taste and texture.  We have had it for dinner with family and everyone loves it--including the kids!  We are so thrilled to share it with you.  All we ask is that you put a comment on our site to let us know what you think!  Enjoy!

With love,

Thin and Thinner

Thin and Thinner Bread Recipe:

Makes 14 slices of delicious low carb paleo bread!  Time for a sandwich!

Dry Ingredients:

1 ¼  cups of almond flour

¼ cup of coconut flour

1 ½ tsp. baking soda

1/8 tsp. baking powder

½ tsp. salt

1 tbsp. xylitol (or other sweetener of choice)

Wet ingredients:

4 eggs

1/3 cup melted butter

½ cup of cauliflower rice (see recipe below)

Directions:

Preheat oven to 350 degrees.

Wisk together the dry ingredients.

In a separate bowl, wisk together the wet ingredients.

Combine the wet and dry ingredients.

Line the bottom of a loaf pan with parchment paper.

Spread dough into the loaf pan.

Bake 35 to 40 minutes.

Let cool for 10 minutes. 

Remove bread from pan and cool on a wire rack.

Directions for cauliflower rice:

Grate  ½ of a head of cauliflower, using only the florets, not the stems.

Microwave for 8 minutes.

Use only ½ cup of cooked cauliflower in the recipe.

Nutritional Facts per slice (1/14^th) :

Fat:                    11 g       

Protein                 5 g

Carbs                   5 g (3 net carbs)

Fiber                    2 g

Calories              132

Paleo Low Carb Update—Beyond Just Low Carb

 Paleo Low Carb Update—Beyond Just Low Carb

December 30, 2012

Eleven years of low-carb living had, and has continued to be, a positive experience for me health-wise; but once the elephant was out of the room, I could see other issues that I had barely noticed before.  With my weight, cholesterol problems, energy, and brain fog issues under control, I began to look at other key areas:  optimal brain function, bone degeneration, eye health and digestion (which profoundly impacts the other three areas). After attending the Ancestral Health Symposium 2012 at Harvard this past August, I was determined to address these concerns.  Thus began the second phase of my nutritional overhaul—the paleo/low-carb  lifestyle.  I outlined my plan on the blog in late August, and I have been purposely silent for several months as I have wanted to see more long-term results before posting anything.

So, here is my first update on the changes I have made.  This post will deal primarily with brain function.  This is a sensitive area for me and difficult to talk about.  But, if I could help one person who has experienced this problem, the discomfort is well worth it.  Well, here it goes.

Brain Function

Prior to starting my low carb lifestyle, I was frequently plagued with brain fog which made processing information very difficult.  I would often have trouble following the line of a conversation, almost feeling as though I had Attention Deficit Disorder.  I was frustrated with my memory, more so than other people of my age, and I would often forget what I was going to say next.  Yet, there were times, when my memory functioned beautifully; I was able to listen intently, make highly intelligent mental connections, and complete a long and detailed explanation on a given subject.  There seemed to be no rhyme or reason as to when the mental stalls would occur, and I could never count on my brain to function the way I needed it to.  I began to wonder, “Could I be on my way to early Alzheimer’s or dementia?”

Once I started low carb living, nearly twelve years ago, I realized that most of my brain difficulties were related to blood sugar spikes that were completely out of control.  Cutting out the sugars and starches, as well as limiting carbohydrate consumption to under 12 grams of net carbs per meal have radically improved my ability to think.  The improvement has been gradual, correlating with my effectiveness in following the plan.  I do not even want to think about what my fate might have been if I had not discovered the low carb lifestyle.  I am daily thankful for the solution!

But, even with insulin under control, and my brain processing information well, I was still having occasional lapses. For example, at times, in the middle of relating an experience, I would forget the next point that I was about to make.   And, my ability to carry on a long conversation was dependent upon the amount of sleep I received the night before as well as my current fuel supply.  After 45 years of plaque build-up on the brain from overloading my system with sugars and starch, could there still be traces of plaque that needed cleaning up?

So, 4 months ago, armed with valuable cutting-edge information from the Ancestral Health Symposium 2012, I began a series of changes to optimize my brain function.  Here is a brief synopsis of my targets and results.

A.  First Target:  Get Adequate Sleep

Rationale:  The quality and duration of sleep has a profound impact on brain function.  I was having trouble falling asleep.  I just could not get sleepy.  Then, when I would fall asleep, I would often wake up at 2:00 in the morning and be unable to fall back to sleep.

Strategy 1:  Limit coffee consumption to 2 small cups in the morning.

Implementation:  The downside was 6 days of horrific caffeine withdrawal.  Luckily, I chose to put this into effect while I was on vacation from work.

Result:  This strategy has worked extremely well.  I am now very sleepy at night, and I am able to fall asleep and get 7 ½ to 8 hours of sleep per night (with a little help from a dropper-ful of melatonin). 

Strategy 2:  Limit alcohol to 1 glass of wine per night near dinner time (not too close to bedtime). 

Implementation:  I still occasionally have 2 glasses of wine, but mostly I stick to 1 glass.  And, I have the wine with dinner, so it is not too close to bedtime.

Result:  I still occasionally wake up in the middle of the night.  But, if I take a dropper-ful of melatonin, I go right back to sleep.  I am very satisfied, so far, with my sleep makeover.   I have noticed a surge in my energy level, as well as vast improvement in brain function.

B.  Second Target:  Increase intake of omega-3 fatty acids.  (an important part of Paleo living)

Rationale:  Omega-3 fatty acids are essential for brain health. 

According to Nora Gedgaudas in the best-selling book, Primal Body, Primal Mind, our brains need omega-3 fatty acids, and if we don’t eat them, our brains will not have them.   The body is incapable of producing its own supply.

According to Livestrong.com, omega -3 fatty acids increase HDL.

Omega-3 fatty acids support a healthy cardiovascular system by increasing HDL cholesterol, the healthy cholesterol that helps remove fat from your bloodstream, and by reducing inflammation in the arteries.

Read more: http://www.livestrong.com/article/334953-ldl-omega-3/#ixzz2GZRl6O4U

According to an article by Melody Fuller in eHow Health,

They [HDL] are thought to act like trash collectors moving throughout the body clearing away plaque and other waste as it flows through the blood stream back to the liver.

http://www.ehow.com/about_5230104_hdl-good-cholestrol_.html

Read more: Why is HDL Good Cholestrol? | eHow.com http://www.ehow.com/about_5230104_hdl-good-cholestrol_.html#ixzz2GdlNPrAd

According to BBC News on February 9, 2012, drugs are being tested that are successfully removing brain plaque from the brain’s of mice, improving cognitive function.  (So, if drugs can do this, why is there no testing on whether omega-3s can do this?)

http://www.bbc.co.uk/news/health-16945466

According to an article published by the University of Maryland Medical Center, the importance of omega-3 fatty acids is vital for brain health.

Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

Source: http://www.umm.edu/altmed/articles/omega-3-000316.htm#ixzz2GdtV6BfT

Follow us: @UMMC on Twitter | MedCenter on Facebook

Strategy:  Include sources of omega-3 fatty acids from real food sources.

Implementation:  Omega-3 fatty acids have become an important part of my diet.  Since the best sources of omega – 3 fatty acids are found in pasture-fed animals and wild caught fish, we have now placed several orders with U.S. Wellness Meats.  My husband, Joe, and I are very pleased with the flavor, convenience, and health benefits of hot dogs and sausages loaded with omega-3s!  We are also  eating lamb loin chops, beef, and chicken from pasture-fed animals.  We try to eat wild caught fish at restaurants.  I also continue to take a powerful 950 mg omega – 3 fish oil pill daily, as well as a ¼ cup of Anutra (loaded with omega 3s) in my morning concoction.    According to Nora Gedgaudas, author of Primal Body, Primal Mind, excessive amounts of olive oil interfere with the use of omega-3 fats and may enhance insulin resistance. So, I am now cooking with ghee and coconut oil, which is a pleasure, as they can withstand higher heat than the olive oil that I was using for sautéing.   I have also switched from olive oil to coconut oil in my breakfast concoction.  But, I still use olive oil in my salads.

Result:  What better test to see if I have increased omega-3 fatty acids, than to check my HDL cholesterol.  In 2009, my HDL was 98.  Four weeks ago, I, had my new blood work done, and my HDL is now 150!  I am thinking that the good cholesterol is eating all of the plaque from my brain because my brain is now working very well for a 57 year old!  (My LDL has remained in the average range—from 104 to 110.)

C.  Third Target:  Improve gut flora for optimal digestion.  (an important part of Paleo living)

Rationale:  Since improper digestion interferes with brain health, I have begun to look at my digestion. Bloating is often a sign of poor digestion, and I have always had this problem. 

In an excellent article on the crucial role of gut flora, Dr. Mercola states the following:

As explained by Dr. Natasha Campbell-McBride (below), a medical doctor with a postgraduate degree in neurology, toxicity in your gut can flow throughout your body and into your brain, where it can cause symptoms of autism, ADHD, dyslexia, dyspraxia, depression, schizophrenia and other mental disorders. She believes the epidemic of autism and other learning disorders originate in the gut, and manifest as a condition known as Gut and Psychology Syndrome (GAPS).

http://articles.mercola.com/sites/articles/archive/2012/12/29/probiotics-for-good-digestive-health.aspx?e_cid=20121229_DNL_art_1

Strategy 1:  Take probiotics to improve good bacteria in the gut. 

Implementation:  I started with trying to make coconut yogurt with probiotics.  I did not have success with this.  Then, I was putting the probiotics into my morning concoction.  This was okay.  But, now, I have started taking Pearls IC. 

Results:  I am not sure that these are helping.  I was taking the supplement with breakfast, but I am now taking it before bed.  The jury is still out on this one.

Strategy 2:  Eat fermented vegetables.

Implementation:  We have started eating a variety of fermented vegetables available in the health food section of the grocery store. 

Result:  The brain is working great, I have less bloating, and the plumbing is working very well. 

Strategy 3:  Make sure that I have enough stomach acid to digest my food.

Implementation:  I am taking a betaine hydrochloride tablet with breakfast. 

Result:  My stomach does seem to be less bloated.

Strategy 4: Chew my food well.

Implementation:   As we chew, enzymes in our saliva aid in breaking down the food particles, and by the time the food gets to our guts, we do not require huge amounts of hydrochloric acid to break it down. Only when food is completely decomposed can its nutrients be absorbed and utilized by all of the cells in our bodies.

I am more aware of how often I am swallowing food before chewing it completely.  But, I have not made a huge commitment to this yet.

Result:  There are no noticeable results, likely due to my lack of effort.  I am sticking with the Betaine hydrochloride for now.

Strategy 5:  Avoid dairy.

Implementation:  I did not think that I could give up cream, cheese, milk in my coffee, etc...  But, I have come to realize that a lot of my bloating is  related to dairy products.  I realized that I must be sensitive to it.  And, if so, this impacts my digestion and ability to absorb nutrients from my food.  This realization has given me enough motivation to eliminate most (not all) dairy from my diet.  I am loving my morning coffee with coconut milk heated in a baby bottle.  It tastes far superior to coffee made with half and half. 

Result:  I have noticed significantly less bloating, great brain function, and fewer problems with constipation.

Overall, from the strategies I have tried thus far, my brain is functioning well, I have good energy, and I have dropped another ten pounds without even trying.  (I was really happy at 130 pounds, but on my 5’4” frame, 120 pounds actually looks better!)  Paleo low-carb is working for me.  I suspect that with my body’s increased ability to absorb the nutrients and minerals it needs, due to eating high quality, nutrient-dense food, I am not as hungry, and I am consequently eating less.  Thus far, I am very satisfied with the health benefits I am experiencing by adding these paleo strategies to my low-carb lifestyle.

Note:  I will address my progress, or lack of progress, with my other areas of concern in a later blog. I have been too inconsistent with exercise and resistance training to discuss any impact on osteoporosis, and I have a lot of research left to do in the area eye health.  For now, I am very grateful for the paleo low carb impact on my weight, my cholesterol, my energy, and my brain.

I wish you a happy and healthy new year!

Ida

Toward a More Paleo Low-Carb Diet

Toward a More Paleo Low-Carb Diet

After attending the Ancestral Health Symposium in August 2012, I came away with a grateful heart, knowing that the low-carb life plan Emily and I have embraced offers significant health benefits for our lives. But, with that assurance, I came away with a strong resolve to address a number of obstacles and challenges to optimal health.

Having resolved the weight issue, my particular focus has shifted to four areas: the brain, the bones, digestion, and eye health. Each of these has continued to be a thorn in my side to some extent throughout life.

The first area of concern relates to brain health. As I write this, I am nearly 57 years old. My memory is not what it used to be. It is certainly greatly improved after eliminating most sugar and starch from my diet, but, I still have occasional lapses. For example, at times in the middle of relating an experience, I will forget the next point that I was about to make. I have noticed that my brain’s ability to process information, as well as to remember, directly correlates with the quantity and quality of sleep I receive. On the rare occasions that I have had adequate rest, approximately 7 ½ to 8 hours of uninterrupted sleep the night before, my brain is extremely sharp. At those times, the memory lapses are quite infrequent. But, I also notice that when my fuel is low (when I am overdue for a meal), my brain power is significantly impaired. Consequently, I have decided to focus on obstacles to sleep along with essential nutrients for the brain to work toward resolving this issue.

With regard to sleep, the obvious culprit is caffeine. But, having given up so many comfort foods in my commitment to a low-carb life, I staunchly held on to nearly unlimited coffee consumption. I was drinking an average of 4 to 6 cups of coffee per day, thinking that this was quite moderate. Ever since starting a low-carb diet over eleven years ago, I knew that I should cut down on the caffeine. But, coffee and wine were my only two vices. I also knew that I was going to be faced with a severe bout of headaches with caffeine withdrawal. Nevertheless, I was now resolved to eliminate this roadblock to proper rest.

Consequently, two weeks ago, I decided to limit my coffee consumption to 8 ounces in the morning. By the first night, I had a mild headache. On day 2 of my reduced coffee regimen, I was taking Advil for the pain. By day 4, the headache was getting progressively worse, and I switched to Aleve. By day 5, nothing was helping, and I was very ill. And, then, thankfully, it was over. It took 6 days to get through caffeine withdrawal. Incredibly, it was worth every moment of pain. I did not think I would ever be able to get sleepy at ten o’clock p.m. and head for bed. Normally, I read or do a crossword puzzle until I fall asleep from pure exhaustion much later. But, for the past week, I have had no problem getting to sleep, and staying asleep (for the most part). As a result, I have noticed a surge in my energy level, as well as vast improvement in brain function.

I am also trying to limit wine consumption to one glass with dinner, no more than 6 nights per week. I have noticed that when I have more than that amount, I have no trouble falling asleep, but I will wake up within a few hours and have great difficulty getting back to sleep. The relationship between alcohol and sleep disruption is well documented in scientific studies.

In listening to the speakers for the 3-day conference at Harvard, I was both disconcerted and relieved. I was disconcerted to realize the number of ways that I was failing to properly nourish my brain. Yet, I was relieved in finding potential solutions to optimal brain functioning.
Besides limiting caffeine and alcohol, the following are adjustments that I have recently put into place.

I have begun to increase my intake of omega-3 fatty acids which are essential for brain health. Since the best sources of omega – 3 fatty acids are found in pasture-fed animals and wild caught fish, we placed our first order with U.S. Wellness Meats and have already begun to enjoy burgers, hot dogs, and chicken from pasture-fed animals. I will also continue to take a powerful 950 mg omega – 3 fish oil pill daily. And, cooking with ghee as well as butter from grass fed cows is a pleasure.
I have switched from olive oil to coconut oil in my breakfast concoction and also in cooking. According to Nora Gedgaudas, author of Primal Body, Primal Mind, excessive amounts of olive oil interfere with the use of omega-3 fats and may enhance insulin resistance. She recommends using saturated fats such as coconut oil and butter which aid the body in using essential fats and protein. I will still use olive oil in my salads.

I am avoiding the microwave oven as much as is possible. That is why I am heating the coconut milk in a baby bottle warmer instead of the microwave. I am also going to make an effort to eat cold lunches that do not need to be heated in the microwave oven at work.

Since improper digestion interferes with brain health, I have begun to look at my digestion. Bloating is often a sign of poor digestion, and I have always had this problem.

At the symposium, it was brought out that pasteurized milk is difficult to digest. Apparently the high heat from the pasteurization process kills the enzymes in milk that aid digestion. Here is an excellent explanation of why pasteurized dairy products should be avoided.

The enzyme phosphatase is completely destroyed. The final test for pasteurization after heating to 165 degrees Fahrenheit is the negative Alpha Phosphatase test. And this is the enzyme that is critical to the absorption of minerals and calcium! The dairy industry's vaunted vitamin D is useless with this arrangement.

So instead of building bone density, lots of calcium winds up getting into blood vessels calcifying the inner walls to promote cardiovascular problems, or entering joints to create arthritis.

The heat also destroys digestive enzymes, inhibiting proper digestion of milk fats and creating mucous and phlegm in the body to attract disease. The probiotic digestive bacteria, or friendly flora, are also destroyed. The GI tract is well over half of the immune system. Live intestinal flora is needed to bolster that important section of the immune system.

http://www.naturalnews.com/028799_pasteurized_milk_raw.html

Learn more: http://www.naturalnews.com/028799_pasteurized_milk_raw.html#ixzz24n7CdQrf

With the awareness of my digestive problems, I am beginning to slowly make substitutions for pasteurized dairy. At this point, I am not able to completely eliminate pasteurized products from my cooking, but my goal is to eventually get there. It may take a few years.

I bought a simple yogurt maker and made my first batch of probiotic home-made yogurt from coconut milk. I am still perfecting the recipe. Once I am satisfied, I will post it on the website. Currently, I am using it in my morning concoction (Anutra, protein powder, coconut oil, and home-made coconut yogurt). In this way, I not only eliminate the pasteurized yogurt, but I also get the probiotics that I need for digestion. Nora Gedgaudas, a certified nutritional therapist, suggests that for optimal gastrointestinal health, anyone who was not breast-fed may need to add probiotics or cultured foods to their daily diet for optimal gastrointesinal health. I would be among this group, as I was fed on PET milk formula.

In addition, I have replaced the half and half in my morning coffee with organic coconut milk. I heat it in a baby bottle warmer. I pour half a cup of the heated coconut milk into my mug and add a half cup of coffee. The coffee is hot, and I repeat with a second cup. The bonus is that I get two cups of coffee with only eight ounces of caffeinated beverage. It is a treat!

Hydrochloric acid capsules aid digestion. So, when I eat a meal that causes me to bloat, most dinners and large salad lunches, I have begun to take Betaine Hydrochloride capsules. They seem to be having a positive impact, greatly reducing the after dinner bloat, and likely they assist in breaking down the food so that the nutrients can be absorbed by my cells.

At the conference, chewing was greatly advocated. Apparently when we chew our food well, it is broken into smaller bits which are easier to digest. As we chew, enzymes in our saliva aid in breaking down the particles further, and by the time the food gets to our guts, we do not require huge amounts of hydrochloric acid to break it down. Only when food is completely decomposed can its nutrients be absorbed and utilized by all of the cells in our bodies.
I have begun to eat raw milk cheese (from non-pasteurized milk) that is aged at least 60 days. It is much tastier than the pasteurized versions, and it may aid in my digestion.

I am currently looking for a good “whole-foods-based B complex”. This is also beneficial for optimal brain health. And, I will continue to eat plenty of green vegetables.

Another important nutrient is selenium. Brazil nuts are rich in selenium. 3 nuts per day provides the US RDA for selenium. To eliminate damaging phytic acid, soak the nuts for 24 hours in salt water. Then, dry in a 160 degree oven.

Eliminate all soy products including tofu, and use Himalayan or Celtic salt.

Another area of concern for me relates to bone health. Both of my parents have osteoporosis. My mother has just broken the third bone in her back, simply by trying to open an easy-to-open window. It was no surprise when I was diagnosed with osteopenia about 25 years ago. I now have osteoporosis, and I am actively looking to reverse it through diet and exercise. Seeing what has become of my mother, I am quite scared.
In an effort to save my bones from further destruction, I am already taking 4,000 mg of vitamin D and 2,000 mg of calcium daily. Besides these supplements, I am hoping that what I am doing to aid digestion will also help me to absorb these nutrients into my cells more effectively. To this, I am adding resistance exercises with small weights. I am also going to begin interval training, using my exercise bike. I will exercise for a total of 20 minutes, alternating 2 minute intervals of intense cycling with one minute of slow peddling.

The final area of concern is my eye health. My eyesight is getting progressively worse. My very close aunt had macular degeneration and lost her eyesight in her later years. I am hoping to avoid such a scenario by making sure that my eyes are properly nourished. For this, I have started to take a Lutein supplement with Zeaxanthin and bilberry fruit powder.

Cod liver oil is also, recommended. But, the two times in my life that I took a dose, I was plagued by intense headaches. I have come to find out that I should appreciate those headaches. Apparently, the headaches are an indication that one is overdosing on a supplement. Vitamin’s such as A, D, and E are fat soluble. These are not excreted daily, but are stored in the liver and can accumulate over time. “The Vitamin A headache” is most likely my body’s way of warning me that if I continue to overdose on this vitamin, I am headed for liver damage. So, I am thinking that vitamin A deficiency is not the problem with my eyes.

In summary, I am hoping that in addition to my low carb diet, I will begin to see the benefits of these modifications to my lifestyle:
limiting caffeine to one cup in the morning
limiting wine to one glass, six times per week
increasing consumption of omega-3 faty acids
eating grass fed beef and other meats and poultry from pasture fed animals, as well as wild caught fish
cooking with coconut oil, butter, and ghee
working towards eliminating pasteurized dairy products
substituting coconut milk (1/2 cup) for half and half in coffee
taking hydrochloric acid capsules as needed for digestion
eating raw milk cheese (aged 60 days or more)
making probiotic home-made coconut milk yogurt
chewing foods well
avoiding the microwave oven as much as possible
taking a whole food based vitamin B and eating lots of green vegetables
eating Brazil nuts
eliminating soy from the diet
using Himalayan salt
incorporating resistance training with weights
cycling 20 minutes every other day, using interval training
taking a Lutein supplement for eye health

This is the starting point for me. I am cautiously optimistic. I will let you know how it goes.

Ida