This is more of an essay than a blog post, but I need to post this somewhere so I can link to it in my newsletter. Read on if you like!
As some of you may know, I have been working hard to organize an intro workshop to the Fertility Awareness Method as a resource for the parents’ group I lead. The workshop is happening this Sunday afternoon, which is very exciting to me! (register here) In spite of the difficulties I have encountered in getting this off the ground (finding a good presenter, obtaining a low-cost venue, discovering the workshop space donated has no chairs on the premises, changing the workshop venue...among other things!) it promises to be a great event and I’m really glad this is happening. To the best of my knowledge, there has been no such workshop in the NYC area in all the time that I have been practicing Fertility Awareness (nearly 2 years), though there is considerable interest in the method. It seems every week I meet someone (usually another mother) who is practicing or at least knows about FA.
I came to learn about Fertility Awareness in fall of 2008, after Oliver’s birth. I had been a longtime birth control pill user before the pregnancy, going on and off (but mostly on) the pill since I was 20. I tried the patch in there at one point, with unpleasant results, but always liked the reliability of the pill and not having to worry about getting pregnant. In grad school I worked for Planned Parenthood of New York City, both as a very privileged intern with a lot of interesting projects, and after graduation as a contracted researcher, performing qualitative research on doctors’ perceptions of the “morning-after” pill (emergency contraception/Plan B pill). My opinions about women’s access to the complete spectrum of contraceptive choices were very strong, but I knew next to nothing about how the pill and other hormonal methods affect a woman’s health and well-being. It didn’t matter to me then; I had too many other things I was thinking about.
Around the time I got pregnant, in fall of 2007, I learned that I had hypothyroidism, a condition where the thyroid gland, which is located in the neck, is underproducing thyroid hormone. I also had antibodies in my blood which were attacking the hormone I did have. Since thyroid hormone is essential for every cell in the body and lack thereof is implicated in problems like miscarriage and preterm delivery I was strongly admonished to take Synthroid (a synthetic thyroid hormone medication) and monitored regularly throughout my pregnancy for thyroid hormone levels.
During the pregnancy experience my world opened up and my interests and ideas began to take a new direction. I learned about the option of birthing at home for the first time in my life, and Hugo and I decided on a home birth. Our midwife came to our apartment for all my prenatal care which was incredibly relaxing and comfortable for me, especially since I worked from home at the time cooking for clients. She is the one who first told me about the option of using the Fertility Awareness Method and recommended The Garden of Fertility, though she herself had never read it. At the time I had a friend who kept raving about her IUD and I wanted to be extra sure about not getting pregnant again right away, so I was pretty much planning on getting an IUD put in after the delivery.
Well, that was before I had my cervix prodded during labor by three sets of health care practitioner hands. After the experience of labor and having a cesarean section (I was unable to dilate and deliver Oliver vaginally despite every intervention known to man) I really could not stomach having a needle put into my cervix and then having someone stick a pointy object up inside there. It all seemed too horrible and was going to prove impossible for me, especially since I couldn’t even hear the word “cervix” without wanting to pass out. I decided to look into this Fertility Awareness Method and see if that would be an alternative.
While reading The Garden of Fertility, by Katie Singer, I first learned about the Weston A. Price Foundation and the importance of nutrient-dense foods for fertility, pregnancy, babies, and women’s overall health (particularly reproductive health). It was the first time I had realized the connection between having a strong ovulatory cycle and being an overall healthy person. It was also the first I had heard that my body actually NEEDED animal fats! For years I had eaten low-fat as much as possible, and for the prior year I had focused entirely on a vegetarian diet which was very soy-heavy (the book enlightened me about soy’s highly goitrogenic, or anti-thyroid, properties). I also experienced extreme hypoglycemic episodes on a daily basis, and couldn’t leave the house for even a brief walk without carrying a snack with me. I was hungry all the time, and eating many meals throughout the day. I had issues with acne, PMS, anxiety, fatigue, irritability, digestion, cravings for lots of bad foods...the list goes on. Something really resonated for me in reading this section of Katie’s book and I began to delve into the work of the Weston A. Price Foundation. Her mention of thyroid conditions also prompted me to read the book Solved: the Riddle of Illness, which I remember vividly because it was there that I learned how deeply destructive birth control pills are for a woman’s body and thyroid in particular. Around the same time I spoke with a sort of amateur thyroid expert in passing who mentioned that the Synthroid I was taking had likely interfered with my ability to dilate and give birth to Oliver. All these factors made me absolutely determined to do something about this condition, to get off the medication, and to heal my body once and for all.
I should mention here that I tried repeatedly to get my endocrinologists (I saw 3 in all) to put me on the natural thyroid hormone replacement therapy known as Armour. If you must take medication for hypothyroidism this is really the only way to go; the Synthroid is terrible stuff. However, since Synthroid is heavily marketed by the drug companies almost no one will consent to prescribe Armour anymore, though it used to be the only therapy (and is actually very cheap to make). I also asked my 2nd endocrinologist, a local practitioner I really liked, if she could help me heal my thyroid so I could get off the medication. Her response was that there was nothing I could do and I would be taking meds the rest of my life. I was sure there was a better way, though!
For nearly a full year following Oliver's birth I gradually transformed my diet. My first big switch was replacing all the dairy in our diets with raw, local, grass-fed, organic dairy. I started eating a LOT of raw grass-fed butter and taking cod liver oil. These changes made a big difference. Other changes that I adopted over time included making nutrient-dense bone broths (including fish broth, especially good for the thyroid); cooking with traditional fats (including lard, chicken fat, and coconut oil); fermenting my own condiments, beverages, and vegetables; properly soaking and preparing whole grains; eating small amounts of organ meats; and getting all the processed junk out of my diet.
While changing my diet, maintaining my FA chart helped me begin to at last keep track of what my body was up to, and how it responded to certain foods. I learned very early on that I would become quite sick after having sugar, usually with a breakdown in my immune system that would lead to contracting a bad cold, sinus infection, or flu. My FA chart showed a clear picture of my daily state of health, whether bad or good. Since waking temperatures are charted daily, it was easy to see when I had a fever for several days. I was not ovulating for many months, since I was exclusively breastfeeding Oliver, so I knew the times of fever were not due to the rise in temperature that comes immediately following ovulation.
For a very long time it seemed my body was in a state of ambiguity, not sure about what it was doing or what it wanted to be doing, as far as fertility and ovulation go. Eventually I was able to observe an increase in estrogen (evidenced by some fertile-quality cervical mucus) but other signs were still ambiguous. As my body prepared to return to normalcy, my waking temperatures remained quite low, usually in the mid 96’s, which is generally a sign of hypothyroidism and adrenal fatigue. As the months went by, however, something magical began to happen: my temperatures gradually increased to the normal range, and one month at last I had my first normal ovulatory cycle -- and even more thrilling, I KNEW it! For the first time in my life I actually knew what was going on with my body; I could actually pinpoint the fertile days of my cycle. A few more months went by and my ovulatory cycles kept getting stronger until at last I experienced a textbook cycle, with a clear shift in temperature that stayed up above 98 degrees the way it was supposed to.
I am no expert on FA, I forget the rules and have to consult my book, I don’t remember what the luteal phase is off the top of my head, but I know enough now to be aware of what’s happening in my body. I know I can absolutely avoid pregnancy, or get pregnant whenever I want to--and all with only a sacrifice of a few minutes a day. No more wrangling with my HMO over covering my preferred brand of oral contraceptives, no more obsessing over taking a pill at the same time every day, no more wondering if I am really pregnant but just don’t know it. This is empowerment like I never got from birth control pills.
As my waking temperatures increased and my cycles became more stabilized I also began having difficulty tolerating my thyroid medication. I began to feel anxious and jittery when I took it, and even adjusting the dosage way down and skipping days in between taking the pills still led to the same feelings whenever I took the medication. At last I consulted someone who put me through a rigorous health questionnaire and informed me that I had absolutely no symptoms of hypothroidism. Furthermore, she told me, I rated better than anyone she had ever seen on symptoms of blood sugar imbalance, including hypoglycemia. By this time I was able to go many hours between meals, and had no need of snacks throughout the day. I felt healthy and empowered enough to completely go off my medication upon her recommendation, and have never had another symptom of hypothyroidism since.
I see my journey with FA as absolutely integral to my health recovery. If I hadn’t picked up that library copy of The Garden of Fertility I would likely have never learned about the Weston A. Price Foundation, about raw milk, about pastured butter, about local farms raising animals and produce in the old-fashioned and truly natural way, about eggs with yolks so bright they almost hurt your eyes. I would still be in a world of doctors’ waiting rooms and regular trips to the pharmacy, feeling too tired on some days to deal with life, wondering why I wasn’t healthy despite my low-fat diet. I would still feel that every day was potentially a fertile day, that sex was fraught with the danger of a too-early second pregnancy, that my body was a frustrating mystery I would never understand. The changes in my life and health are incredible; looking back I can’t believe I lived any other way.
Does any of this ring a bell for you? Please add your comments, and check out The Garden of Fertility by Katie Singer when you have a chance. If you're interested in our workshop this Sunday by all means come! For one-on-one coaching by phone with Ilene Richman, director of the Fertility Awareness Center (NYC), please email admin@fertaware.com or visit www.FertAware.com.
Showing posts with label Hypoglycemia. Show all posts
Showing posts with label Hypoglycemia. Show all posts
Friday, September 24, 2010
Wednesday, February 17, 2010
A discussion of carbs
Reader question: I wanted to let you know that I have started the GAPS book by Dr. Campbell-McBride and I just bought "Primal Body, Primal Mind" which was given 2 thumbs up in the last Wise Traditions. When you are done moving/have had a chance to look at them, I would love to chat with you about them. Both recommend almost no carbs- even oats, brown rice, etc because of their effect on blood sugar. I haven't finished the books yet so I don't know if they mention soaking, but I would assume that soaking the grains first mitigates their deleterious effects. Anyway, would love to know your opinion.
Response: In terms of carbs, yes it is very true that excess carbohydrate consumption is at the root of our modern health crisis (along with mass-consumption of rancid vegetable oils and a few other things as well). And it is particularly the refined carbs and sweeteners that are doing the most damage. The USDA Food Pyramid recommends 300 grams of carbohydrates from grains a day!! This is the amount that a marathon runner would need to run the marathon -- not the amount that a sedentary person needs. So yes, everything we have been taught about cereals, bread, and pasta being the "staff of life" is completely wrong.
However, before you jump on the Atkins bandwagon, it is really incredibly important to keep in mind the findings of Weston A. Price who discovered many "primitive" cultures who ate quite a lot of carbohydrates and were extremely healthy. The Scottish people living in the outer Hebrides are a perfect example: they ate as many as 1000 calories per day from oats, yet had almost no tooth decay (remember, tooth decay is the physical manifestation of recurring imbalances in blood sugar and blood mineral levels). It is my belief - based on everything I have read and observed - that certain carbohydrates work best for certain people based on their ethnic heritage and the way their ancestors evolved specifically. For example, oatmeal works great for me, and I eat it almost every morning, but it makes Hugo want to fall asleep immediately. I have Scottish/Irish and European ancestry (oats were also big in other cooler parts of Europe) and so it is my experience and belief (based on being in tune with my body) that oats properly prepared work well for me. However, Hugo's heritage is entirely Spanish and Mexican (including Indian), and oats were never eaten by his ancestors. He is also blood type O (as are many Mexicans) which means he requires and is able to digest a lot of protein, especially meat -- but this doesn't mean that he needs to avoid carbs. Rather, he also does really well with corn and beans, both very starchy carb-rich foods. I could go on to give you other examples of this, but I'm sure you get the point. If you can look to your genetic heritage and determine roughly what your ancestors would have been eating, this may help you to at least find modern equivalents.
If you are prone to hypoglycemia and adrenal issues, as I was, you will need to completely cut out alcohol (which turns immediately to sugar in the body), white flour (also white rice and white pasta), all refined sweeteners, and all but very small servings of natural sweeteners and fruit. You will also need to be sure to have adequate animal fat and protein intake, coupled with fermented foods and/or beverages at every meal, and bone broth taken before eating meat (as you are blood type A this will help you digest the protein properly). You may also need to strictly limit carbohydrate consumption in the form of bread and flour, even whole-grain, because flour is basically very small particles of carbohydrate and therefore very easily absorbed, which can still cause something of an imbalance in blood sugar (sourdough breads and soaked-flour home-baked items are something of an exception, though they will still need to be used in moderation -- I recommend no more than 1-2 servings daily of flour items of any kind). This will all help with adrenal issues and a tendency to hypoglycemia. You may even notice a difference in your response to oats in various forms -- i.e. steel-cut oats will likely keep you going much longer than Scottish oatmeal which is in a highly crushed/milled form. This is a sign that your body is working harder to break down the more fibrous parts of the oats, thereby releasing glucose into the blood stream more slowly, which is exactly what we want.
It is also worth noting that rice is uniquely starchy in comparison to most other whole grains; it has a much higher starch-to-fiber ratio. It's wise to keep rice consumption to a minimum, even brown rice consumption, because the pancreas of the average Westerner is simply not adapted to produce enough insulin to digest rice on a regular basis. Asian and Japanese people actually have larger pancreases to handle rice! Again, we can take a cue from what's available locally. You can indeed grow oats in our Northeast climate, but not rice!
The key is to 1) find which healthy sources of carbs work for your body, and 2) use them in moderation or in the proper balance that works for you. Signs of blood sugar imbalances may include things like acne, PMS, PCOS (poly-cystic ovary syndome) and breast cysts, reproductive disorders, adrenal stress, thyroid issues, insulin resistance (with its signature weight gain around the belly), hypoglycemia, fatigue after eating, tooth decay, unwanted hair growth, yeast infections, irritability, depression, and susceptibility to infection.
Response: In terms of carbs, yes it is very true that excess carbohydrate consumption is at the root of our modern health crisis (along with mass-consumption of rancid vegetable oils and a few other things as well). And it is particularly the refined carbs and sweeteners that are doing the most damage. The USDA Food Pyramid recommends 300 grams of carbohydrates from grains a day!! This is the amount that a marathon runner would need to run the marathon -- not the amount that a sedentary person needs. So yes, everything we have been taught about cereals, bread, and pasta being the "staff of life" is completely wrong.
However, before you jump on the Atkins bandwagon, it is really incredibly important to keep in mind the findings of Weston A. Price who discovered many "primitive" cultures who ate quite a lot of carbohydrates and were extremely healthy. The Scottish people living in the outer Hebrides are a perfect example: they ate as many as 1000 calories per day from oats, yet had almost no tooth decay (remember, tooth decay is the physical manifestation of recurring imbalances in blood sugar and blood mineral levels). It is my belief - based on everything I have read and observed - that certain carbohydrates work best for certain people based on their ethnic heritage and the way their ancestors evolved specifically. For example, oatmeal works great for me, and I eat it almost every morning, but it makes Hugo want to fall asleep immediately. I have Scottish/Irish and European ancestry (oats were also big in other cooler parts of Europe) and so it is my experience and belief (based on being in tune with my body) that oats properly prepared work well for me. However, Hugo's heritage is entirely Spanish and Mexican (including Indian), and oats were never eaten by his ancestors. He is also blood type O (as are many Mexicans) which means he requires and is able to digest a lot of protein, especially meat -- but this doesn't mean that he needs to avoid carbs. Rather, he also does really well with corn and beans, both very starchy carb-rich foods. I could go on to give you other examples of this, but I'm sure you get the point. If you can look to your genetic heritage and determine roughly what your ancestors would have been eating, this may help you to at least find modern equivalents.
If you are prone to hypoglycemia and adrenal issues, as I was, you will need to completely cut out alcohol (which turns immediately to sugar in the body), white flour (also white rice and white pasta), all refined sweeteners, and all but very small servings of natural sweeteners and fruit. You will also need to be sure to have adequate animal fat and protein intake, coupled with fermented foods and/or beverages at every meal, and bone broth taken before eating meat (as you are blood type A this will help you digest the protein properly). You may also need to strictly limit carbohydrate consumption in the form of bread and flour, even whole-grain, because flour is basically very small particles of carbohydrate and therefore very easily absorbed, which can still cause something of an imbalance in blood sugar (sourdough breads and soaked-flour home-baked items are something of an exception, though they will still need to be used in moderation -- I recommend no more than 1-2 servings daily of flour items of any kind). This will all help with adrenal issues and a tendency to hypoglycemia. You may even notice a difference in your response to oats in various forms -- i.e. steel-cut oats will likely keep you going much longer than Scottish oatmeal which is in a highly crushed/milled form. This is a sign that your body is working harder to break down the more fibrous parts of the oats, thereby releasing glucose into the blood stream more slowly, which is exactly what we want.
It is also worth noting that rice is uniquely starchy in comparison to most other whole grains; it has a much higher starch-to-fiber ratio. It's wise to keep rice consumption to a minimum, even brown rice consumption, because the pancreas of the average Westerner is simply not adapted to produce enough insulin to digest rice on a regular basis. Asian and Japanese people actually have larger pancreases to handle rice! Again, we can take a cue from what's available locally. You can indeed grow oats in our Northeast climate, but not rice!
The key is to 1) find which healthy sources of carbs work for your body, and 2) use them in moderation or in the proper balance that works for you. Signs of blood sugar imbalances may include things like acne, PMS, PCOS (poly-cystic ovary syndome) and breast cysts, reproductive disorders, adrenal stress, thyroid issues, insulin resistance (with its signature weight gain around the belly), hypoglycemia, fatigue after eating, tooth decay, unwanted hair growth, yeast infections, irritability, depression, and susceptibility to infection.
Wednesday, July 29, 2009
Sugar Attack!
As most of you know, I struggled for years with hypoglycemia, which is basically episodes of low blood sugar characterized by weakness, shaking, light-headedness, irritability, etc. which usually occur a couple of hours after eating. During my worst times I would experience "sugar lows" immediately after eating which was kind of scary, and even the occasional extreme low in the middle of the night which was terrifying (it felt like I was having a panic attack). It's taken some pretty major dietary changes to get over this problem, but once I made these changes I saw results almost instantly (I will talk about overcoming hypoglycemia in my upcoming November workshop).
I generally go for a few months at a time now without eating sugar (or corn syrup), but after a while I forget why it is that I've been avoiding sugar so religiously and I end up getting into trouble. This usually happens on vacation where there is less healthy food available and lots more white flour and sugar everywhere I look! While away for 5 days I had the following (all things I would not usually eat):
- small piece of elephant ear pastry (about 1/4 of the whole thing)
- about 4 oz. of Mike's Hard Lemonade spread over a couple of occasions (this stuff is just sugar and alcohol, which breaks down into sugar anyway)
- "small" 1-scoop ice cream cone (butter crunch)
- 1 piece cherry-filled Austrian strudel (the absolute best strudel in the world -- this is the only treat I should have had on the trip)
- small piece of peanut butter & chocolate fudge
- 2 maple cookies (small cream-filled cookies from Canada)
- a few sips of Coke (maybe 2-3 swallows)
- white flour in various forms (mostly wraps, rolls, sugar cone, etc.). It was basically impossible to find whole wheat or whole grain anything on the menus.
Starting the day after the trip, though, I began having symptoms of hypoglycemia again a few hours after eating. This was frustrating because I have gotten used to being able to go several hours between meals and I really like the freedom of not having to carry snacks with me. The hypoglycemia was pretty mild, though, and gone after a week back on my usual diet. The really bad part of this whole thing was that all week following the vacation I felt very off: my heart was pounding, I had actual chest pains (no joke), I was breaking out, I felt overheated internally, I felt extremely jittery, keyed up and restless (a sign of adrenal over-stimulation from the sugar), and every time I saw sweets (pastries, ice cream, whatever) I wanted to eat them! I never have cravings for sugar usually so it was really strange for me to walk into Whole Foods and look longingly at the chocolate-filled croissants!
It has taken about a week of eating my usual diet to feel back to normal:
- oatmeal or brown rice for breakfast w/raw honey, butter & raw milk
- lunches of the following: toasted whole wheat sourdough bread w/butter & homemade pate and side of sliced cucumber; cottage cheese & fruit; scrambled eggs w/cheese; cured bologna (from Abner's farm) with raw milk cheese & greens on sourdough; tuna melt w/homemade mayo & celery on sourdough
- dinners of potatoes, veggies, meat or beans, brown rice (this past week I also made my special tuna-noodle casserole w/white flour elbow noodles! but there was plenty of cheese, butter, and tuna so it worked out okay as eating fat with a form of sugar (white flour in this case) slows its release into the blood stream)
- snacks like yogurt w/maple syrup or fruit, homemade ice cream (which is very mildly sweetened), corn chips & salsa, cucumber salad w/tomatoes, sliced watermelon, roasted eggplant with olive oil and sea salt
What are your experiences with sugar? What do you crave? How do you feel when you eat something sweet? How do you feel an hour or two later? Please weigh in on this important topic.
Tuesday, April 14, 2009
Addressing Fat Phobia
I found myself writing a really long response to a comment on my "Shouldn't we be fat by now?" entry, and decided I should just post it here for everyone to read. This reader was saying she is having a hard time accepting the idea that animal fats do not make people fat. My response is this:
This is something most Americans have a really hard time with because we have been so thoroughly brainwashed about fat, cholesterol, obesity, etc. I, too, was a die-hard no-saturated-fat person for a very long time. It took me a while -and some dubious experimenting- to become convinced. Now I have learned some things about this from personal experience and would like to share them with you.
First of all, I think one of the main reasons enjoying animal fats (the right amount for your body) works is that they are SO much more satisfying and filling than the salads and low-fat foods most of us are trying to eat, so it prevents the "cheating" that usually happens, esp. for women. In the past, even when letting myself eat pretty much whatever I wanted (I mainly ate "healthy," though, meaning low-fat foods and small quantities) I would still have a LOT of episodes where I would kind of go a little crazy and splurge on cheese fries or a Boston cream donut (and would inevitably want another one afterward). While I didn't struggle with guilt over these things I knew they weren't doing my body any good, especially since I was facing issues like daily hypoglycemic episodes, mood swings, and acne. I have now learned that generally when we are eating a diet that is in line with what our bodies really need (in terms of the right balance of fats/carbs/protein, and all the requisite vitamins, minerals, enzymes, etc.) we will feel pretty good, balanced, and energetic with no significant weird cravings. So my cravings were a sign that something was out of balance; for me there was a big deficiency in animal fats in my diet and eating things like greasy fried foods from time to time was not doing the trick (perhaps b/c the frying fats are of vegetable origin -- another very unhealthy modern food, more on that later). Now when I start craving things like French fries, mozzarella sticks, and Popeyes fried chicken I know it is time for me to have some red meat (chicken and fish will not suffice). If I acknowledge this craving and honor it -not by eating the junky foods I think I want, but by digging deeper and finding out what's underneath the craving- then it fixes me up perfectly and I am usually satisfied with one small serving. Case in point: Hugo and I ate mostly vegetarian last week and were a little low on food by the weekend since I hadn't been able to get to the farmers' market. By Saturday night I was dying for a steak but didn't want to eat conventional meat at a local restaurant, so instead we succumbed to the lure of Popeyes (the steak probably would have been a better choice). My stomach didn't feel too great after eating so I drank some kefir which helped a lot, but basically I was unsatisfied because I knew this meal was not deeply nourishing in the way I needed -and in fact pretty gross when you consider how the chickens were raised and everything else surrounding this meal- but I really felt a strong pull to fats and protein and had to give in. The next day I still had a craving for steak so defrosted a small grass-fed pot roast from the Union Square Greenmarket and cooked it with lots of butter, carrots, onions, potatoes, and some fresh thyme. I ravenously ate a plate of the veggies and about a 1/3 lb. serving of the meat and then felt totally satisfied. It's been two days and I still feel great from that one meal - in fact, yesterday I had only oatmeal and a vegetarian dinner and felt really good and energetic. Which leads me to the next point...
I have also noticed I'm not eating as much or nearly as often as I used to, but feeling fuller, more energetic, more balanced (I used to get very irritable very frequently), and healthier; my skin has totally cleared up, my hair is getting thicker again, I don't have hypoglycemic episodes, etc. So I am actually eating more richly but staying slim and feeling less food-obsessed by not restricting my eating...does this make sense? For example, I used to want cheese ALL the time -- mac & cheese, grilled cheese, etc. Now I hardly eat cheese, except for cottage cheese now and then, occasional cheese & crackers, or some fresh mozz on Italian dishes. It's not something I crave anymore because I am getting the whole milk, butter, and occasional red meat I need. Interesting how this works. I also used to crave carbs a lot and would make white pasta and homemade baked goods and things like garlic bread on a regular basis. I would crave decaf coffee with lots of cream and sugar; for a while there I was getting one a few times a week. Now I have totally natural homemade raw milk ice cream maybe once a week, all the butter and whole milk I want (the latter mainly just on my breakfast cereal), and very little pasta or baked items. The main thing to remember with this, though, is that I AM NOT DEPRIVING MYSELF. When I start to want foods that I know are bad for me then I have to re-evaluate my recent diet, level of fatigue, and any stressors, and figure out what I really need to be properly nourished and satisfied. This is a no guilt way of eating, and it is ultimately a healthy and effective way to maintain an appropriate weight. The key is finding what works for your unique physiological makeup and lifestyle. Of course, if you are eating for emotional reasons that is a separate issue -- and a topic for a later post. Please weigh in and tell me what you think about all this!
This is something most Americans have a really hard time with because we have been so thoroughly brainwashed about fat, cholesterol, obesity, etc. I, too, was a die-hard no-saturated-fat person for a very long time. It took me a while -and some dubious experimenting- to become convinced. Now I have learned some things about this from personal experience and would like to share them with you.
First of all, I think one of the main reasons enjoying animal fats (the right amount for your body) works is that they are SO much more satisfying and filling than the salads and low-fat foods most of us are trying to eat, so it prevents the "cheating" that usually happens, esp. for women. In the past, even when letting myself eat pretty much whatever I wanted (I mainly ate "healthy," though, meaning low-fat foods and small quantities) I would still have a LOT of episodes where I would kind of go a little crazy and splurge on cheese fries or a Boston cream donut (and would inevitably want another one afterward). While I didn't struggle with guilt over these things I knew they weren't doing my body any good, especially since I was facing issues like daily hypoglycemic episodes, mood swings, and acne. I have now learned that generally when we are eating a diet that is in line with what our bodies really need (in terms of the right balance of fats/carbs/protein, and all the requisite vitamins, minerals, enzymes, etc.) we will feel pretty good, balanced, and energetic with no significant weird cravings. So my cravings were a sign that something was out of balance; for me there was a big deficiency in animal fats in my diet and eating things like greasy fried foods from time to time was not doing the trick (perhaps b/c the frying fats are of vegetable origin -- another very unhealthy modern food, more on that later). Now when I start craving things like French fries, mozzarella sticks, and Popeyes fried chicken I know it is time for me to have some red meat (chicken and fish will not suffice). If I acknowledge this craving and honor it -not by eating the junky foods I think I want, but by digging deeper and finding out what's underneath the craving- then it fixes me up perfectly and I am usually satisfied with one small serving. Case in point: Hugo and I ate mostly vegetarian last week and were a little low on food by the weekend since I hadn't been able to get to the farmers' market. By Saturday night I was dying for a steak but didn't want to eat conventional meat at a local restaurant, so instead we succumbed to the lure of Popeyes (the steak probably would have been a better choice). My stomach didn't feel too great after eating so I drank some kefir which helped a lot, but basically I was unsatisfied because I knew this meal was not deeply nourishing in the way I needed -and in fact pretty gross when you consider how the chickens were raised and everything else surrounding this meal- but I really felt a strong pull to fats and protein and had to give in. The next day I still had a craving for steak so defrosted a small grass-fed pot roast from the Union Square Greenmarket and cooked it with lots of butter, carrots, onions, potatoes, and some fresh thyme. I ravenously ate a plate of the veggies and about a 1/3 lb. serving of the meat and then felt totally satisfied. It's been two days and I still feel great from that one meal - in fact, yesterday I had only oatmeal and a vegetarian dinner and felt really good and energetic. Which leads me to the next point...
I have also noticed I'm not eating as much or nearly as often as I used to, but feeling fuller, more energetic, more balanced (I used to get very irritable very frequently), and healthier; my skin has totally cleared up, my hair is getting thicker again, I don't have hypoglycemic episodes, etc. So I am actually eating more richly but staying slim and feeling less food-obsessed by not restricting my eating...does this make sense? For example, I used to want cheese ALL the time -- mac & cheese, grilled cheese, etc. Now I hardly eat cheese, except for cottage cheese now and then, occasional cheese & crackers, or some fresh mozz on Italian dishes. It's not something I crave anymore because I am getting the whole milk, butter, and occasional red meat I need. Interesting how this works. I also used to crave carbs a lot and would make white pasta and homemade baked goods and things like garlic bread on a regular basis. I would crave decaf coffee with lots of cream and sugar; for a while there I was getting one a few times a week. Now I have totally natural homemade raw milk ice cream maybe once a week, all the butter and whole milk I want (the latter mainly just on my breakfast cereal), and very little pasta or baked items. The main thing to remember with this, though, is that I AM NOT DEPRIVING MYSELF. When I start to want foods that I know are bad for me then I have to re-evaluate my recent diet, level of fatigue, and any stressors, and figure out what I really need to be properly nourished and satisfied. This is a no guilt way of eating, and it is ultimately a healthy and effective way to maintain an appropriate weight. The key is finding what works for your unique physiological makeup and lifestyle. Of course, if you are eating for emotional reasons that is a separate issue -- and a topic for a later post. Please weigh in and tell me what you think about all this!
Friday, April 10, 2009
Recent text conversation
...with a friend who is cutting down on sugar and refined carbs (not real names).
Karen: I have to tell you John and I were like a couple of addicts last night jonesing for our next hit! We wanted dessert after dinner SO BAD! Ended up eating carrots and hummus, apple, orange, and finally a bag of potato chips at midnight.
Me: What did you eat for dinner?
Karen: Ate pork chops, apple sauce, mashed potatoes, and corn. Drank water. Did not have gum.
Me: How did you feel after? Full? Hungry? Satisfied?
Karen: Satisfied but could have eaten more. John wanted more of something right away.
Me: Was it plain apple sauce?
Karen: Yeah, organic no sugar.
Me: Could be a few things. Maybe John needed more meat. Or wild rice w/herbs & butter and a big green saald might have balanced the meal better. Eating all those carb-heavy foods at once can create the desire for more carbs later. Depends on the person.
Karen: Yeah, that's what happened I guess. Really need a safe dessert.
Me: Yes, sometimes fruit doesn't cut it. Another thing is the fat content. Pork is pretty low-fat so maybe you needed another fatty food with it. Sour cream? Guacamole and chips?
Karen: I mixed tons of sour cream in the potatoes.
Me: Hmm, full fat, right? I think less starch might help. You have to eat enough protein, too, though.
Karen: Yes, full fat.
Post-conversation commentary: I forgot to mention that sugar is 4 times more addictive than heroin! Believe it or not, humans trying to give up sugar face a tougher challenge than your average drug addict. Based on what I now know about sugar and all the bad things it does to the human body and psyche (cancer, depression, aggression, diabetes, weight gain, immune suppression, etc.) it is really hard for me to understand why it's still legal! (especially when a life-giving, delicious food like raw milk has practically been banned outright) Chalk this up to industry pressures: the sugar and corn industries (which of course makes high-fructose corn syrup) are incredibly powerful and more or less "own" many government representatives and agencies (USDA, anyone?).
Well, I'll get off my soap box here. Just keep in mind if you're trying to cut down on sugar that there are a few simple rules to follow:
1. substitute (use raw honey, molasses, maple syrup, or dehydrated cane juice instead of sugar or corn syrup products; while these products will still break down into sugar in your body you will at least get the benefit of the enzymes and minerals which are present in natural sweeteners but not present in refined white sugar; oh, and I should mention artificial sweeteners should be avoided like the plague they are)
2. go slow -- cut down gradually on the amount you use (i.e. a little less every day in your baked goods or coffee until you reach a reasonably-low level, or slowly begin substituting white-flour items with whole wheat)
3. resist your cravings -- eating refined carbohydrate foods and sugar in all its forms (soda, muffins/bagels, pretzels, goldfish crackers, juice, etc.) will simply reinforce the desire for more. I have found that having a couple cookies a few days in a row will make my body expect it -and want it- again and again! Even chewing gum will create this desire: every time you taste something really sweet you will want to experience the sweet taste again, whether it be a few hours later or the next day. The more times you can simply avoid giving in to this desire, the faster these chronic cravings will subside.
4. boost your protein intake -- this will really help with refined-carb cravings (think of it this way: your body is starving for nutrients (protein) so it craves calories (sugar))
5. ADD FATS!!! This is probably the most important thing you can do. While we have been taught to avoid most animal fats thinking they are what is causing our mass epidemic of obesity and chronic disease, this advice is totally wrong. We really need high-quality animal fats (pure butter, lard, cream, duck/goose fat, eggs, meat, etc.) in order to meet our nutritional needs and quench sugar cravings. These fats are very useful for treating numerous disorders from infertility to hypoglycemia. Olive oil, nuts/seeds, avocado, and coconut oil & cream are also great, but not quite as satisfying for many people (and among the plant sources of fats, only coconut products provide a lot of the all-important saturated fats ). You can pretty much eat the amount that feels right for your body without worrying about things like cholesterol, blood pressure, and weight gain. Not only will you easily shed a few unnecessary pounds by eating this way, you will also experience a lift in your mood, greater patience and resilience, more energy, better sleep, clearer skin, and fewer colds/flus and infections (remember, all bad bacteria, tumors, cancer, etc. feed on sugar).
*One note on animal fats: go for local grass-raised animal products whenever possible, and balance them out with a good amount of leafy greens. Experiment with quantities and types that feel right for you!
Karen: I have to tell you John and I were like a couple of addicts last night jonesing for our next hit! We wanted dessert after dinner SO BAD! Ended up eating carrots and hummus, apple, orange, and finally a bag of potato chips at midnight.
Me: What did you eat for dinner?
Karen: Ate pork chops, apple sauce, mashed potatoes, and corn. Drank water. Did not have gum.
Me: How did you feel after? Full? Hungry? Satisfied?
Karen: Satisfied but could have eaten more. John wanted more of something right away.
Me: Was it plain apple sauce?
Karen: Yeah, organic no sugar.
Me: Could be a few things. Maybe John needed more meat. Or wild rice w/herbs & butter and a big green saald might have balanced the meal better. Eating all those carb-heavy foods at once can create the desire for more carbs later. Depends on the person.
Karen: Yeah, that's what happened I guess. Really need a safe dessert.
Me: Yes, sometimes fruit doesn't cut it. Another thing is the fat content. Pork is pretty low-fat so maybe you needed another fatty food with it. Sour cream? Guacamole and chips?
Karen: I mixed tons of sour cream in the potatoes.
Me: Hmm, full fat, right? I think less starch might help. You have to eat enough protein, too, though.
Karen: Yes, full fat.
Post-conversation commentary: I forgot to mention that sugar is 4 times more addictive than heroin! Believe it or not, humans trying to give up sugar face a tougher challenge than your average drug addict. Based on what I now know about sugar and all the bad things it does to the human body and psyche (cancer, depression, aggression, diabetes, weight gain, immune suppression, etc.) it is really hard for me to understand why it's still legal! (especially when a life-giving, delicious food like raw milk has practically been banned outright) Chalk this up to industry pressures: the sugar and corn industries (which of course makes high-fructose corn syrup) are incredibly powerful and more or less "own" many government representatives and agencies (USDA, anyone?).
Well, I'll get off my soap box here. Just keep in mind if you're trying to cut down on sugar that there are a few simple rules to follow:
1. substitute (use raw honey, molasses, maple syrup, or dehydrated cane juice instead of sugar or corn syrup products; while these products will still break down into sugar in your body you will at least get the benefit of the enzymes and minerals which are present in natural sweeteners but not present in refined white sugar; oh, and I should mention artificial sweeteners should be avoided like the plague they are)
2. go slow -- cut down gradually on the amount you use (i.e. a little less every day in your baked goods or coffee until you reach a reasonably-low level, or slowly begin substituting white-flour items with whole wheat)
3. resist your cravings -- eating refined carbohydrate foods and sugar in all its forms (soda, muffins/bagels, pretzels, goldfish crackers, juice, etc.) will simply reinforce the desire for more. I have found that having a couple cookies a few days in a row will make my body expect it -and want it- again and again! Even chewing gum will create this desire: every time you taste something really sweet you will want to experience the sweet taste again, whether it be a few hours later or the next day. The more times you can simply avoid giving in to this desire, the faster these chronic cravings will subside.
4. boost your protein intake -- this will really help with refined-carb cravings (think of it this way: your body is starving for nutrients (protein) so it craves calories (sugar))
5. ADD FATS!!! This is probably the most important thing you can do. While we have been taught to avoid most animal fats thinking they are what is causing our mass epidemic of obesity and chronic disease, this advice is totally wrong. We really need high-quality animal fats (pure butter, lard, cream, duck/goose fat, eggs, meat, etc.) in order to meet our nutritional needs and quench sugar cravings. These fats are very useful for treating numerous disorders from infertility to hypoglycemia. Olive oil, nuts/seeds, avocado, and coconut oil & cream are also great, but not quite as satisfying for many people (and among the plant sources of fats, only coconut products provide a lot of the all-important saturated fats ). You can pretty much eat the amount that feels right for your body without worrying about things like cholesterol, blood pressure, and weight gain. Not only will you easily shed a few unnecessary pounds by eating this way, you will also experience a lift in your mood, greater patience and resilience, more energy, better sleep, clearer skin, and fewer colds/flus and infections (remember, all bad bacteria, tumors, cancer, etc. feed on sugar).
*One note on animal fats: go for local grass-raised animal products whenever possible, and balance them out with a good amount of leafy greens. Experiment with quantities and types that feel right for you!
Monday, April 6, 2009
Battling Hypoglycemia -or- "Waffles with Staying Power!"
Today I had two leftover waffles with raw butter and maple syrup, plus a small bowl of raw-milk yogurt sweetened only with the cinnamon-apple juice I saved from baking apples on Saturday morning (this delicious syrup contains only water, cinnamon, and any juice the apples released during baking). I ate this meal very late, around 11:00, and am still not ready for lunch at nearly 3pm! This is not because I am a light eater -- to the contrary I have been known for needing to eat constantly throughout the day because I would get hungry all the time.In the past, waffles and pancakes would be initially very filling for me but would make me very tired and lethargic, followed by hunger after an hour or two -- this was despite baking with whole wheat flour and using very little sweetener! Since I learned to properly prepare my baked goods from Nourishing Traditions (the cookbook I refer to with all my cooking and nutrition questions), I have been enjoying an excellent energy level for many hours after eating pancakes and waffles. The record for me was 6 hours I think: Hugo and I had a pancake brunch (I could only eat 2.5 pancakes as they were very filling), then went into the city and didn't eat again until dinner. During that whole time I felt quite good, which is an unthinkable accomplishment for me! In the past I have always carried emergency snacks because I would become hypoglycemic at the most inconvenient times and generally frequently throughout the day (despite eating very healthfully).
So by now you're wondering what the secret is, right? It's simply this: use whole wheat flour (I use organic whole wheat pastry flour which is virtually indistinguishable from white, BUT much better for you), and combine it with the liquid (buttermilk, soured milk, etc.) in your recipe, then allow this to sit overnight. This will begin breaking down the indigestible components of the whole grain flour, and will make it able to provide lasting energy. NOTE: the liquid must have an acidic quality - thus you need to use a cultured dairy product like buttermilk, yogurt, kefir, or milk/cream that have soured naturally. And of course the best results will be obtained with raw dairy. Here is the recipe, adapted a little from Nourishing Traditions to make it easier:
2 1/2 cups whole wheat (or other whole grain) flour
2 cups buttermilk, soured milk/cream, or yogurt/kefir (FYI: using this will impart a slightly sour flavor)
-combine these and leave in a warm place overnight, then add the following:
2 eggs
2 tbsp. maple syrup (or other sweetener)
2 tbsp. melted butter or other shortening (I use coconut oil)
1 tsp. sea salt
+ regular or soured milk to thin to desired consistency
Cook as you would normal waffles! These are dense and filling, and very delicious.
Monday, March 30, 2009
Time for Monday breakfast!
I've done a few hours of work (starting at 6:30 today), and now Oliver is awake and fed, so it's time for my daily oatmeal. This has been soaking all night to neutralize the phytic acid in the oats; phytic acid is found in all whole grains and will actually pull nutrients out of your body, which is why soaking is a wise practice. Here's how I do it:
- put one cup Scottish oatmeal in a bowl (this is enough for 3 breakfasts)
- add 2 tbsp. whey (you can also use yogurt, vinegar, or lemon juice)
- mix in 1 cup warm-ish water
- cover with plastic wrap and let sit at least 12 hours or overnight
In the morning it cooks quickly, tastes delicious, and provides a wonderful array of easily-absorbed nutrients! Best of all, it also gives you lots of energy. I have a fast metabolism so I usually need to eat often (and have a tendency to hypoglycemia), but oatmeal sticks with me at least 4 hours and I feel great that whole time. I cook my oatmeal with plenty of raw butter, raw milk (or water), and usually raw honey, organic shredded coconut (unsweetened), some golden ground flaxseed, and sometimes walnuts. I like to serve it with additional butter and raw yogurt, or lots of raw milk. This is especially great for breastfeeding, as it provides lots of nutrition in the form of complex carbs, excellent fats, and plenty of protein and fiber!
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