Completing 3 full weeks of this elimination diet has definitely enlightened me. This process is getting more and more interesting as I go through it! This week I tried ground lamb, collard greens, and sunchokes (Jerusalem artichokes) and loved them! I also had dandelion greens and hated them- so much so, that I tossed the whole batch after a couple of bites.? Some experiments work, some don?t. Below are some more diet observations and thoughts about supplementation while on this rotation diet.
Diet Observations and Progress
Days 15 and 16 were not the best. First, my 3 year old got a virus on Easter that peaked on Monday (Day 15). The poor little guy was miserable and I was a little itchier than the previous day or two. My itching subsided after breakfast and I made it through the rest of the day relatively itch free. The following day however, the itching increased a bit, even after breakfast. To make matters worse, I got the virus too. I was congested, sore, and had a headache. I took a homeopathic blend, maitake mushroom extract, and upped my vitamin D, antioxidants, and probiotics to see if I could decrease the severity and duration of this lovely virus.
On Day 17 when I woke up something interesting happened. I was way less itchy (like 95% less) and it remained that way for the entire day. Not even a minor hint of irritation anywhere. I was also feeling better than the previous day. Still congested, but less fatigue and achiness. Nothing changed in my diet, so I assume the cocktail of supplements I took helped my immune system with the virus and my itching, so I decided to keep the regimen going.
Day 18 and 19 brought very minimal morning itching upon waking that left about 30 minutes later. I also felt much better concerning the virus. Symptoms were a down about 85%. I felt so good on Day 19, I went back to the gym. I didn?t push too hard and felt pretty good. I definitely got fatigued faster than usual, but listened to my body and backed off when I needed to.
I had another interesting finding on Day 19. I weighed myself and was 6 pounds lighter than Day 1. This diet is not calorie restrictive in any way. You can eat what is necessary to maintain your activity level. I believe a combination of factors contributed to the weight loss- decreased total calories, decreased total carbs, improved blood sugar handling, and decreasing inflammation. ?I eat 3, sometimes 4, whole meals per day and I feel completely satiated most of the time. This was really intriguing to me. I realized that even though I ate a 90% Paleo diet, I was still not regulating my blood sugar well since I?d often be ravenous 2-3 hours after a meal or shortly after a snack. Not good.
I also recognized that I am very sensitive to protein amounts and form. If I don?t eat enough whole food protein with my meal I’m prone to being hungry sooner. Before, I was eating too many ?pre-digested? foods such as protein shakes and bars that didn?t help satiate me.? Getting enough whole food based protein with fiber and fat= satiety and improved blood sugar regulation.
Increased energy and almost zero itching defined Days 20 and 21. Things are definitely moving in the right direction!!
At the end of 3 weeks, I have about a 95% reduction in the symptoms that prompted me to do this diet in the first place. I haven?t had any red bumps, welts, or hives in over a week, and the itching has significantly diminished.
I couldn?t be happier with my progress! I?m also learning more fine details since I?m paying so much attention to my body.? I realized early in week three that if I have too much betaine HCl it makes me feel fatigued after a meal. I had upped my dose to 4. I didn?t feel much in the way of other symptoms, just profound fatigue. I backed the dose down to 2 (3 when eating certain meats) and feel fine again.
Taking supplements is always a very individualized experience. We usually don?t all need the same things, however, if you?re doing a program that is designed to decrease inflammation and heal the gut, then there are some things you can try to improve the program.
My top two for increasing nutrient absorption and taking stress off of the digestive system are Betaine HCl with Pepsin and Digestive Enzymes. Lacking enough of these can result in amino acids, vitamin, and mineral deficiencies, as well as an increased chance of GI infection from decreased barrier function and protection.
Probiotics also give you give good bang for your buck. During this program I?m taking both S. boulardii (10 billion cfu) and a 100 billion cfu Lactobacillus and Bifidobacterium blend. S. boulardii has many benefits, but I chose it since it improves host immune defense, decreases inflammation, and helps combat harmful microorganisms. I selected the blend because Lactobacillus and Bifidobacterium species support a balanced intestinal ecology and microbiota, enhance the immune response, and support bowel regularity and transit time (how long it takes your meal to get broken down, absorbed, and exit your body).
Beyond the above suggestions, I recommend adding most nutrients based on known depletions or imbalances, or for a specific reason such as getting sick. I added in the stack of a homeopathic, maitake mushrooms, with increased levels of vitamin D, an antioxidant blend, and probiotics since I knew I had a virus. I plan on doing this as long as I don?t feel well, but I?ll stop once I feel better.
Other supplements that are common for reducing inflammation are curcumin, boswellia, and higher dose fish oil. GI support and healing supplements include glutamine, n-acetyl glucosamine, colostrum or proline rich peptides (PRP).
I?m a fan a cycling supplements or using them when needed. There are very few things most of us need to take forever. Paying attention to your body can also help guide you. You may realize that something that once helped may now be an issue for you. Stop taking it or decrease the dose.
Keys to Success
Success in any lifestyle change, including diet, involves a few key steps that set the stage.
Planning. Plan your meals out one week at a time. Sit down on the weekend and outline what the next week will look like for every meal and snack. Each time you go to the store or farmer?s market (and you?ll definitely be going more than once per week if you?re eating fresh, whole foods) have your list. If they don?t have what you planned on, feel free to adjust on the fly. Just make a substitution!.
Also plan on how you?re going to prepare the food to accommodate your schedule. I started cooking earlier in the morning, or sometimes with a slow cooker overnight.
If you?re going out to eat, look for places ahead of time that can accommodate your needs. Don?t be afraid to call. So many restaurants now are willing to accommodate dietary needs- you just need to ask.
Planning takes away guessing and stress!
Record everything. I have a spreadsheet that has columns for my protein, fat, carb, and seasoning sources (also doubles as my grocery list). I also record any symptoms, improvements, general observations, and changes I make (such as adding or eliminating supplements or foods). This makes it easier to make necessary adjustments and have an accurate record of what actually happened rather than guessing.
Be mindful. Tune into your body and pay attention to everything. How do you feel mentally and physically during the diet? Do certain foods give you reactions? Do you feel more energy? There is endless input that your body provides as feedback. Take note and respond accordingly.
Also be grateful for each meal. Everything on your plate was once a living organism that was harvested to provide you with life giving energy. That?s something to be tremendously appreciative of.
Reduce your stress. Your body will heal faster the more you reduce your stress. If you feel stressed, take a step back and do some deep breathing or sit and meditate for a few minutes. Journal, exercise, talk, dance?. Do whatever it is that makes you feel good.
Minimizing your sources of stress is helpful too. Reduce your responsibilities, ask for help, and say ?no?. These are empowering tools if you use them.
Be adventurous. I mentioned at the beginning of this post that I tried several new foods. I loved some and hated some, but the point is that I tried. You?ll never know if you actually like something or not unless you step out of your comfort zone and try it. Some of the ugliest and scariest sounding foods are quite tasty.
Practice self-forgiveness. If you slip up it?s not the end of the world. Get back on track and keep moving forward. We?re all human.
Enlist support. Having a buddy to go through this with is always helpful, but if you don’t have one, let your friends or family know what you’re doing and why it’s important. There are also online forums that can provide support too.
I?m excited to see what?s in store for the final week. I hope the positive trend continues! Next week I?ll discuss food as medicine and big picture take-aways.