Monthly Archives: March 2014

Why Bone Broth is essential for healing our gut!!

Bone BrothBone broth is an essential component to healing from Crohn’s and Colitis.

Below are some links to more information on the healing powers of bone broth.   While you are healing, you need to drink/eat a lot of homemade bone broth (from high quality grass fed bones).  I drink bone broth twice daily with 1-2 pastured egg yolks and grass fed ghee or coconut oil.

Bone Broth – One of Your Most Healing Diet Staples – Dr. Mercola

The Health Benefits of Bone Broth – Paleo Mom

Top 5 Reasons why Bone Broth is the Bomb – Underground Wellness

How to Make Bone Broth – Wellness Mama

Basic Bone Broth Tutorial

Broth is Beautiful – Sally Fallon – Weston A Price Foundation

* Please note – When vinegar is included in a bone broth recipe (used to extract minerals from the bones), make sure it’s Organic Apple Cider Vinegar

If you cannot make your own bone broth or you are traveling, you can purchase high quality gelatin powder.  Make sure you buy it from a grass fed quality source.  I recommend Great Lakes Gelatin.  For more information, see the link below.

Which Gelatin Powder should I purchase?

 

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Recommended Diets

Healthy 9I highly recommend each of these diets and using the information from each diet to heal your specific condition/issues. Each diet must be customized based on your food allergies/sensitivities and specific healing protocols needed based on health history, etc

GAPS Diet – Gut and Psychology Syndrome Diet (by Dr Natasha McBride MD – heals all digestive disorders) – Excellent information on healing our gut – As an added bonus, you will heal mental disease as well.  Your gut has a huge impact on mental health too!  🙂

SCD Diet – Specific Carbohydrate Diet (developed in the 50s to help heal digestive disorders) – Many people have shared healing stories online after starting the SCD diet.  Some people switch to the Paleo Autoimmune Protocol diet if SCD does not provide complete recovery.  Many options to heal.  You will have to find your path to healing but the tools ARE available.

Paleo Diet – Paleolithic Diet or Ancestral Diet – many books based on eating what our ancestors ate to heal digestive and other disorders, increase energy, increase fertility and so much more

Paleo Diet Autoimmune Protocol – Sometimes referred to in blogs at Paleo AIP.   Many people with Crohns and Colitis have had tremendous success with this version of Paleo including me.  🙂

Body Ecology Diet – Diet written to heal candida and all digestive disorders  – heavy focus on fermented foods which are SO important to everyone’s health

Weston A Price Foundation – Diet based on studying the healthiest populations in the world in the 1920s. Excellent information.

Just commit to ONE month with one of these healing protocols.  You will be glad you did!!!!

Disclaimer:  I am not a doctor.  Please consult with your doctor before making any diet and lifestyle changes or changing any medications.  I highly recommend working with functional medicine doctors that incorporate diet and lifestyle changes into their healing protocol.

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What do I need to eliminate from my diet?

Choose HealthIf you are struggling with the disease and you are serious about healing, you need to eliminate the following:

ALL Grains!!  Including wheat, barley, millet, amaranth, rice, oats, quinoa, etc.  After fully healing your gut, you may be able to introduce properly prepared and soaked oats or rice.  Grains feed the “bad” bacteria in your gut.  We need to starve the bad bacteria and feed our gut with good bacteria from fermented foods (not powders).

ALL Sugars and Artificial Sweeteners (SCD allows honey and Body Ecology allows organic stevia but I gave up ALL sugars completely) – Sugar feeds the bad bacteria in your gut, feeds cancer, etc.

ALL Vegetable Oils (including Canola, Soy, Safflower, Corn, etc)  These are all HIGHLY inflammatory and high in Omega 6.  Instead cook with coconut oil, grass fed ghee, grass fed butter or grass fed animal fats.

Alcohol, Soda, Coffee, Caffeine, etc.  These drinks are extremely irritating to our guts and will prevent us from healing.

Dairy (I only eat homemade fermented raw full fat goat dairy – kefir or yogurt, raw dairy and grass fed butter/ghee)  I removed dairy from my diet for a year initially.  Paleo does not allow dairy.  Some diets allow only fermented dairy.  You will need to customize for your food sensitivities.  Some people cannot and should not eat dairy.  Pasteurized dairy should never be allowed unless it’s fermented.  Pasteurized dairy lacks enzymes and nutrients and damages our digestive system feeds the bad bacteria.

ALL Processed foods especially anything with artificial flavors/colors, sugar, high fructose corn syrup, soy, vegetable oils, etc

ALL Soy and Corn – Both are highly processed foods – especially in the US  – They are not easily digestible or nutritious for our gut and even organic product has been compromised in the food system.

ALL Legumes – Beans have anti-nutrients and galactins/lectins/phytates, etc. and are difficult for us to digest.  After fully healing your gut, you may be able to introduce properly prepared/soaked beans in moderation.

Limit fruit intake (I removed fruit completely for a few months in order to starve out the “bad” bacteria but I will likely add some low glycemic fruits back into my diet – Use your body as a guide)

For Autoimmune Disease (including Crohns and Colitis), the following should also be removed temporarily and added back in slowly and see if you have a reaction.

Nuts and Seeds – If you are going to eat nuts or seeds, you must first soak them to reduce the anti-nutrients.  I soak the nuts that I eat.  (Many people are allergic or have allergies – I gave up for a while but now I eat them moderately.  I don’t eat any nut butters or nut flours yet but some people do well on nut butters and nut flours)

Nightshade Vegetables (These vegetables are linked to inflammation – often an issue with arthritis patients but also can be linked to inflammation in general)  I don’t eat nightshades at this time but might add in later.  To be safe, you should remove while you are initially healing your gut.

Eggs – Many people have allergies to eggs – especially egg whites – If you eat them, you must buy pasture raised organic eggs – I buy the pasture raised organic eggs at Whole Foods.  The eggs are much healthier if the chickens are in the sunshine for most of the day.  I have also purchased at farmers market and Walmart.  You want to make sure the chickens are outdoors to maximize nutrients.  Cage free eggs can be from chickens in a warehouse that never see sunlight.  High omega 3 content in pasture raised organic eggs which means low inflammatory and more healing to our gut.

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What can I eat?

Healthy OptionsHere is an handy Paleo shopping list!

Here is the SCD Shopping List!

Here are the Weston A Price dietary guidelines!

Overall highlights of each diet/lifestyle discussed in this blog:

  • Drink bone broth daily – Multiple times per day in the beginning while you are healing your gut lining.  I add grass fed ghee or grass fed butter or extra virgin organic coconut oil to my broth in addition to 1-2 pastured egg yolks
  • Pastured Organic Eggs (if tolerated)
  • Take Cod Liver Oil and Fish Oil daily – Omega 3s are extremely beneficial for us
  • Cook only with Coconut Oil and Animal Fats (Grass fed butter, Grass Fed ghee, grass fed animal fats or duck fat, etc)  Grain fed animal fats are highly inflammatory and will prevent healing.
  • Use Olive Oil for salads, etc (rancid at high heat)
  • Limited fruits – fruit/sugar will feed the “bad” bacteria
  • Coconut Butter (Delicious)
  • Eat lots of fermented foods (sauerkraut, kimchi, fermented vegetables, milk kefir (if tolerated), homemade yogurt (if tolerated), water kefir, kvass, etc)  Start slowly with fermented foods because you may have “die off”.  We need to populate our gut with GOOD bacteria and this is essential to healing!!!  We need to make sure we don’t feed the “bad” bacteria by eating sugars, grains, processed foods, etc.
  • Eat grass fed meats – lamb, beef, bison (including organ meats if tolerated – highly nutritious) and wild seafood – Grain fed meats and farm raised fish (often corn fed) are highly inflammatory and will prevent us from healing
  • Eat lots of organic vegetables – I mostly eat cooked vegetables
  • Nuts and Soaked seeds if tolerated (after gut has healed)

MANY blogs/websites offer meal plans for Paleo/GAPs/SCD diet.  Some will have a small fee to purchase.

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Resources – YouTube, ITunes, Podcasts

Other Resources (YouTube, ITunes, Podcasts, etc)

Search on You Tube and ITunes/Podcasts for more info on gut healing, digestive disorders, ulcerative colitis

I have listened to hundreds of podcasts about ulcerative colitis, paleo diet, SCD diet, GAPs diet, leaky gut, digestive disorders, gut dysbiosis and so much more.

  • Paleo Diet
  • Underground Wellness – Sean Croxton – Lots of great podcasts
  • Chris Kresser – lots of great podcasts
  • Sally Fallon – you tube (The Oiling of America, etc)
  • Natasha McBride – you tube on gaps diets
  • Robb Wolf – listen to him on Dr Amy Myers podcast
  • Dr Amy Myers – Functional Medicine Doctor

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Resources – Blogs/References

http://empoweredsustenance.com/ – Lauren uses GAPs, Paleo (Autoimmune Protocol) , SCD to manage her Ulcerative Colitis

http://Againstallgrain.com – Danielle uses SCD/Paleo to manage her Ulcerative Colitis

http://www.breakingtheviciouscycle.info/home/ – SCD Website – Diet developed in the 1950s to improve intestinal health and heal Ulcerative Colitis and other diseases

www.robbwolf.com – Robb used the Paleo diet to cure/heal his Ulcerative Colitis – also an author of The Paleo Solution – The Original Human Diet

www.gutsybynature.com – Jaime used SCD and Paleo Autoimmune Protocol to heal from Crohn’s disease

www.scdlifestyle.com – Jason and Jordan healed their digestive diseases with the SCD Diet.

www.gaps.me – Website for information on the GAPS diet

www.chriskresser.com (http://chriskresser.com/9-steps-to-perfect-health-5-heal-your-gut) – Excellent holistic health info.  Chris healed his own gut disorder with healthy living/lifestyle.

http://www.thepaleomom.com/autoimmunity/the-autoimmune-protocol   – Great website on Paleo and Autoimmune Disease and how to heal a leaky gut

www.westonaprice.org – Great resource for healthy eating and to disprove all the standard American diet myths like “whole grains are good, cholesterol is bad, butter is bad, saturated fat is bad, etc”

http://www.phoenixhelix.com/ – Eileen is using GAPs and Paleo to heal from Rheumatoid Arthritis

Other great websites

www.marksdailyapple.com (Paleo lifestyle)

www.wellnessmama.com (Paleo lifestyle for a family)

www.paleohacks.com (Paleo info)

and soooooooo many more………

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Resources – Books

Breaking the Vicious Cycle (Author Elaine Gottschall wrote the book after healing her daughter’s Ulcerative Colitis) – SCD Diet Book –

The Paleo Diet – The Original Human Diet (Author Robb Wolf has Ulcerative Colitis – healed through diet/lifestyle)

The Paleo Diet  Loren Cordain Ph.D

Against all Grain (Author Danielle Walker has Ulcerative Colitis – healed through diet)

Gut and Psychology Syndrome (Author Dr Natasha McBride used diet to heal her son’s autism and found that all disease begins in the gut – Heal the gut and Heal your life – Many people with autoimmune conditions have healed themselves with the principles in this book  – Based on SCD Diet)

The Paleo Approach – Reverse Autoimmune Disease and Heal Your Body (Author Sarah Ballantyne healed from several autoimmune diseases with diet)

Your Personal Paleo Code (Author Chris Kresser – How to customize Paleo Diet for YOU)

Nourishing Traditions (Sally Fallon) – Ancestral Cookbook – Discussed in many blogs

Wheat Belly  (Written by a cardiologist how wheat/grains cause heart disease, Diabetes Type 2 and other health problems)

Grain Brain  (Written by a neurologist about how grains cause alzheimers and other neurological diseases)

The Wahls Protocol – Written by Dr Terry Wahls after she healed from Progressive Multiple Sclerosis (also autoimmune disease)

SOOOOO Many more excellent books are available on healing autoimmune and other diseases through diet – Many Many excellent books on Paleo diet.

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GAPs Diet – Dr. Natasha Campbell McBride

Introduction to the GAPs Diet.  Dr. Natasha McBride found that all disease starts in the gut.  If we don’t heal our guts, we will continue to develop other potential diseases including other autoimmune conditions, neurological conditions, and more.  Dr. Natasha McBride explains how antibiotics and other drugs have damaged our gut flora which leads to many digestive issues and diseases including autism, depression, eczema, other rashes, crohns, ulcerative colitis and over 100 autoimmune disesases.

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Dr. William Davis – Wheat: The UNHealthy Whole Grain

Dr. William Davis discusses research regarding Wheat/Gluten.  Crohns and Colitis patients must give up gluten and ALL grains to heal our guts.

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Dr. David Perlmutter – Grain Brain

Making the case against wheat, sugar and carbs.  His research is focused on neurological issues like Alzheimers but the research is relevant to patients with Crohns and Ulcerative Colitis and strengthens the case against wheat/grains.

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