We changed our mindset


Mindset – it either makes or breaks us.  I drastically changed my mindset about food … and health … and this is where it got us!

“You must master a new way to think before you can master a new way to be” (Marianne Williamson)

It started as a coupe of serious health issues, sparked by a pre-diabetes blood glucose level 3 years ago (my husband’s) and me living in constant pain.  Within 24 hours we had purged our pantry and started our 10 day food detox as outlined in this post .

We continued with this strict food detox for much longer than 10 days due to how well it was working for both of us – my pain was subsiding and my husband’s BGL’s were stabilising in the normal range.  In fact, we continued on a strict food detox for 60 days before starting to add our eliminated foods back one by one.   I had to keep many of the eliminated foods out of my diet for many months – corn, quinoa and dairy were definitely not my friends for a very long time.  After 12 weeks I wrote a blog post that you can read here .

I had serious gut issues and only once these were resolved could I tolerate some corn and some quinoa.  The day I could add back goat’s cheese was one of my happiest “food” days – funny how the smallest of things become big things!

In the last 6 months I have managed to add fermented homemade yoghurt back into my eating plan.  Regarding the nightshades – the only one I have successfully added back without causing any pain, is well-cooked white potato – I can tolerate a small amount a few times a month.  I am happy with this as white potato is good as a resistant starch and has many health benefits.

When we started on this journey we were told it was totally unsustainable.

Nothing could be further from the truth.

After 3 years:

  • I eat real, whole foods only
  • I don’t follow a particular “diet”
  • I avoid gluten and soy and some nightshade vegetables
  • I eat whole fruit
  • I don’t eat sugar
  • I make everything from scratch
  • I eat when I’m hungry
  • I don’t count calories
  • I don’t fear fat
  • I eat many more vegetables than I used to
  • I eat across the colours of the rainbow
  • I eat fermented foods daily
  • I eat nutrient dense food
  • I eat and live mindfully
  • I buy as much as I can from farmer’s markets and support local growers and producers
  • I avoid the foods that I know inflame me and cause my pain to flare
  • I move as often as I can
  • I make sure I get at least 8 hours good quality sleep every night
  • I drink good quality water
  • I walk barefoot on the beach as often as I can
  • I walk or sit in the sun as often as I can
  • I don’t sweat the small stuff
  • I enjoy my red wine

    What we were doing before wasn’t working.

What did we have to lose by changing our mindset about food and health?

A lot!

In fact we lost 80kg combined weight in 3 years.  How we did it is totally achievable.  What do you need to do?

Change your mindset!

 

 

Food and Pain

Food and Pain.

Three years ago I did not believe that food could cause pain nor did I believe food could alleviate pain.  As a pharmacist I was taught to treat pain with pills or topical agents.  Anti-inflammatory medication for swelling and trauma and pain medication for the pain.  End of story.  Makes sense in theory, but I now know first hand that the food we eat is either inflammatory or anti-inflammatory and either good or bad for us as individuals.

For 10 years I lived in chronic pain. I have osteoarthritis and both my hands are badly affected, so much so that up until a few years ago I had weekly appointments with an occupational therapist and wore purpose-made hand splints. I had got to the point where I could no longer hold a pen to write, I could not do up zips or buttons, I could not hold my toothbrush and brush my teeth (thank heavens for electric/battery operated toothbrushes), I could not hold a sharp knife to cut things like pumpkin or even carrots, I could not open screw top lids or cans with ring pulls or even use a can opener. Other than my hands, I had one shoulder, one hip and one ankle that were permanently sore as well. I slept badly, my mobility was not good and I was still young.

Life was not easy and I needed NSAID’s and paracetamol and codeine on a daily basis, just to function. Of course I knew the risks of what I was taking, but I was not left with many other options. I supplemented with fish oil or krill oil as well as glucosamine and vitamin D during my dark years of pain too, as the research suggested these to be beneficial.

So today when I read this Medscape article entitled Food and Pain: The “Essentials” –  my heart sang!

Last week at the American Academy of Pain Management (AAPM) 2016 Annual Meeting, Robert Bonakdar, MD, director of pain management, Scripps Center for Integrative Medicine, La Jolla, California, and assistant clinical professor, University of California, San Diego addressed delegates at the meeting and spoke of how “Diet can influence inflammation, shift the microbiome, modulate the immune system, improve joint function, eliminate pain triggers, and reduce deficiencies.”

This is music to my ears.

People think I’m “off with the fairies” when I say I “cured” my pain by changing my diet … and if they don’t actually say it, I can see they are thinking it!  Pharmacists I work with say they would not have believed it, but they witnessed my progress with their own eyes!  My family and friends know how much I suffered and how well I am now.  I myself still struggle to believe how changing my diet changed my life!

Three years ago my occupational therapist informed me the last thing available as a means of pain relief was thumb surgery.  This would involve a lengthy recovery and there were no guarantees.  I decided to explore every other option available before resorting to this.  Why was my body was giving up on me and attacking itself?  Besides the osteoarthritis, I had already had a  parathyroidectomy for hyperparathyroidism, so in my eyes, my body appeared to be hell bent on destroying itself.  I was not going to give in lightly, and as fate would have it, my husband’s blood sugar became raised at about the same time. With a family history of diabetes, we embarked on Dr Mark Hyman’s 10 day sugar detox diet to get his blood glucose under control.  I turned my focus to helping my husband and by chance helped myself!  You can read about our initial detox here.

Within 7 days my pain had reduced significantly enough for me to see the benefit of continuing with this lifestyle.  After 2 months I no longer required pain medication and the hand splints were permanently packed away!  I have never looked back.  (Nor has my husband, his blood glucose levels are in the normal range.)  This is not a diet, this is a lifestyle we follow to keep us inflammation free.   For me, there is no better motivator than being pain free.

So if you live with chronic pain or inflammation, take a look at what you are eating.  If we eat highly processed, inflammatory foods, our cells become toxic which results in inflammation and chronic disease.

When I started on this journey I was obese.  Obesity is also an inflammatory condition.  Removing my inflammation helped me shift 42kg.  It’s not about how much we eat, it’s about what we eat.  So choose your food carefully.  You alone control what you put in your mouth, nobody else.

 

 

 

HEALTHY HAPPY THIN

healthy happy thin

Healthy

Happy

Thin

It’s only taken me 30 years to be healthy happy thin but heck, who the hell is counting?  At least I got there in the end.  Just like a fine red wine, I have matured with age and will (hopefully) age gracefully too.  Seriously though, it took me 28 years to stop believing everything I read about healthy eating and 2 years to get rid of my chronic pain AND 42kg once I started listening to my body and took matters into my own hands!  Even if I say so myself, I think that’s pretty damn remarkable!

I started this blog so people could read how I lost the first 31kg and recovered from chronic pain – you can read about that here and here .  I maintained my weight by avoiding the foods that inflamed me and was quite comfortable and happy in my own skin.  I was healthy happy thin -ish and had gone from a size 18/20 down to a size 12 and seriously would have been quite content to see my days out at that weight and size.  I had loads of energy, I was healthy, I was loving life, but I wanted to see if I could get back to what I weighed in my late 20’s.  I had finished my nutrition studies through Changing Habits (if you are interested in the online nutrition course I chose to do, as it resonated with my beliefs of health and wellness, you can read about it here ) and was inspired to try one of Cyndi’s protocols, which she adapted from the 1950’s Pounds and Inches HCG Diet, developed by Dr Simeons.

A lot of planning and food preparation is needed to succeed with this protocol.  The timing of when and how you start this protocol is essential as it is a process that needs to be followed to a T.  The protocol is divided into 4 phases and I did my 4 phases over 63 days, so essentially you need to find two months when you cannot have any excuses about this function to go to, that child’s birthday, no Christmas parties, etc.  You need to be in the right head space as once you start, you can’t stop until you’ve progressed through all 4 phases, otherwise you are just kidding yourself and you won’t succeed.

Personally, having followed such a strict personal eating plan for the last 2 years, I found this protocol a walk in the park.  I was seriously never hungry and the weight just melted off.  If anybody thinks my usual eating plan is restrictive, then don’t even consider this protocol as it is 100 times more restrictive.  Before starting on the protocol, I was skeptical to say the least.  Homeopathic HCG drops are taken three times a day and my pharmaceutical brain had me believing I was going to be starving hungry, irritable and a witch to live with.  I did not believe the homeopathic drops could perform the miracles they were touted to perform!  Boy was I surprised as to how quickly and effectively they worked!  From day 1 I felt different, and at no stage did I think I could not do this.  Being prepared food-wise is key to succeeding.   So, if you are interested,  just click on the link below and you can find out everything you need to know, how the drops work, the support offered by Changing Habits,  what you need to take along with the drops, how to order, etc.  I have been amazed as well as to how my whole body shape has changed.  Although within 10kg of my ideal body weight when I started the protocol, I think the excess 10kg I was carrying was between my waist and knees.  This is where I have slimmed down considerably,  but have lost a bit more in other areas too.

https://changinghabits.com.au/4-phase-fat-elimination-protocol?utm_source=iDevAffiliate&utm_medium=Banner&utm_campaign=iDevAffiliate%204%20Phase%20Fat%20Elimination%20Protocol

Maybe this is for you, maybe it isn’t, but for me, this has been the icing on my weight-loss cake.  No more guilt, no more shame, I can now hold my head high and walk my talk and best of all, no more pain!

2013-2016

ps…I am now a size 10 🙂

healthy happy thin

 

Obesity Determinants

There are many different factors that contribute to the world-wide problem of obesity today.  If solving this problem was as easy as eating less fatty foods and exercising more, we would not have a problem.  Unfortunately it is not as simple as that.  While the “calories in, calories out” theory looks good on paper, it doesn’t take into account the complex metabolic pathways that different foods go through when we eat them or the effects that different foods have on our hormones and brain.  Calories in vs calories out in general therefore fails to work at a grassroots level.

We are all different and thank heavens for that!  We all have different genes, come from different cultures, are of different social classes and live in different environments.  Obesity is complex.  Weight loss is more complex.  It is an individual thing, there is no “one size fits all” and all calories are not created equal.

Living in cities we are surrounded by fast food chains and supermarkets that are open from early morning to late at night.  Food is freely available, most of it is processed and the more processed it is, the cheaper it is.  So if we can’t afford to be a food snob and only buy the healthiest organic food our bodies need,  then we will buy the cheaper, more addictive foods that the food industry likes to advertise.  And we can and do become addicted to the processed food.  We eat more and exercise less, so yes in this case calories in vs calories out does come into play.  However, if we ate more healthy foods, e.g. vegetables, healthy fats and good quality protein, but of the same caloric value as the cheaper, addictive carbohydrate-laden processed foods that the food industry love, then weight loss would actually happen.  All calories are certainly not equal.  The food we eat control the hormones that regulate how much we eat and when we eat as well.  Different foods go through different metabolic pathways in the body, some cause hormone changes that encourage weight gain, while others increase satiety and boost the metabolic rate.

We live hectic lives, we are often stressed and sleep badly.  This too impacts on our hormones and prevents weight loss no matter how minimal our calorie intake is or how excessive our calorie output is.

Toxins surround us.  We inhale them, we consume them, we apply them to our skin and they are disrupting our endocrine systems and poisoning us slowly, day by day. This too has an impact on obesity.

Throughout the world, cultures are threatened as well. Younger people are not taught basic home cooking and even older baby boomers have become accustomed to making use of quick and easy meals prepared with packaged ingredients.  Kitchen skills are not being passed down from generation to generation.  Urbanisation, modernisation of lifestyles and globalisation of food are robbing cultures of their heritage and this is having an impact on obesity and health.  We can’t solve this problem by eating less fat and exercising more.  We have to change our mindset and go back to the basics.  We need to live and eat like our grandparents and great grandparents used to.  And this also involves eating healthy fats!  Like our grandmothers we should render our own lard and tallow and use it for cooking. It may be higher in calories, but less is consumed as it satiates us quicker.

Surrounding ourselves with like-minded people, being part of a caring community, being aware of the nutrient value of food, partaking in regular physical activity (a daily 30 minute walk will do, it doesn’t have to be 60 minutes of cardio!), sleeping well, stressing less, having “me” time and holding ourselves accountable, all affect energy in, energy out and can prevent or treat obesity and ultimately keep us healthy.

So don’t cut out the fatty food, just make sure it is healthy fatty food. You may just be surprised by the result.

Multivitamins, yes or no?

As a registered, practicing pharmacist, with 30 plus years experience, I can honestly say that I have never recommended any adult take a general multivitamin just for the sake of taking one, or just for the sake of selling something to a customer! I have however, spent many counselling sessions with patients explaining how to increase their natural multivitamin intake using everyday food, in place of swallowing a pill a day! It has always been my gut belief that all our general “multivitamin” requirements should come from our diet and by ensuring we eat nutrient dense food, incorporating fresh, good quality vegetables and fruit along with the best quality protein we can afford, we can rest assured we will always be getting enough general “vitamins” in the best possible form, in the ideal recommended daily amounts, straight from mother nature, just as she intended us to consume them. There are times however, when clinically implicated, that I have recommended individualised, targeted supplementation of a vitamin or mineral. This recommendation has always been done in combination with dietary advice and with an end point in sight. I have worked in hospital pharmacy, community pharmacy, clinical trials and drug information. I have read medical, pharmaceutical and nutritional journals for more than 30 years. I have read the good, the bad and the ugly regarding multivitamins. I remember the Pan Pharmaceutical debacle. So what do I believe? For the person who eats a well balanced diet, supplementing with multivitamins is only of benefit to the drug company that manufactures the multivitamin!

Multivitamins by definition, are preparations containing a combination of vitamins. The discovery of various vitamins and how they could prevent certain diseases in days gone by, was by far one of the best success stories of modern medicine. We all know the historical story of the sailors with scurvy and the miracle of it’s prevention with Vitamin C. We need to remember however that vitamins are just like other medications and are associated with both benefits and risks, so prescribing them should be evidence based and with an end date or point in sight. Indiscriminate use should be discouraged as it could have negative consequences.

Over the last 30 years, I have witnessed a huge growth in the Complementary Medicines industry. Television, radio and print advertising and or marketing are powerful factors in convincing the general public they would be more “healthy” if they took one or other branded multivitamin. Popular, well-known and usually local, Australian personalities, are also generally used as ambassadors to sell these products. The day after any complementary medicine is featured on “A Current Affair” or “Today Tonight” or the day after a write up in a major city newspaper (locally for me, this would be The Advertiser), I have experienced a huge increase in demand for the product featured. Most times the articles or features are slanted in such a way that the true benefit of the product is not revealed, or there is much more to the story than what was reported. This is pure marketing to increase sales and ultimately could be detrimental to the unsuspecting public.

The complementary medicines market is tipped to grow at a rapid rate in the coming years. Complementary Medicines Australia (cma) in its industry survey published last July 2014, predicted that the Australian $3.5 billion complementary medicines market value is expected to grow to $4.6 billion in 2017/2018 (1). Multivitamins and other complementary medicines are aggressively marketed to the general public, who are generally vulnerable and all in search of vitality, good health and longevity.

Surveys have shown that multivitamin and supplement use increases with age, income and education and within this group, there would be more women than men seeking and using supplements. Generally the supplement users have already adopted a healthier lifestyle by improving their diet, exercising more and removing/reducing unhealthy habits like smoking (2). Ironically these are the people that theoretically should have no need to take multivitamins or supplements.

The Iowa Women’s Health Study concluded that several commonly used vitamin and mineral supplements, when taken by older women (and we know from surveys that older women are consuming more supplements than younger women) may be associated with increased total mortality risk and that this association is strongest with supplemental iron (3).

There is a large body of accumulated evidence to support the fact that routine multivitamin use is of very little or no benefit to healthy adults and it is suffice to advise against the routine use of supplements. Most supplements do not prevent chronic disease or death, their use is not justified and they should be avoided, seeing that the population of people who are routinely taking these supplements already have improved their diet and lifestyle (4).

At last the tide appears to be turning. Good, old fashioned, healthy food, including fermented food is at last receiving the attention it deserves. Just earlier this month at the American Psychiatric Association 2015 Annual Meeting, a paper entitled “Beans, Greens and the Best Foods for the Brain” was presented by Bret S Stetka, MD (5).

A survey conducted by Dickinson, MacKay and Wong (6), showed that the 80% of those surveyed agreed that dietary supplements should not be used to replace healthy dietary or lifestyle habits, and 82 % agreed that people considering taking a high dose, single nutrient supplement should talk with their physician.

In conclusion, I would like to add that in my search for ultimate health, I have researched the use of multivitamins, minerals and supplements as a means of helping one achieve the best health one can. No amount of chemical manipulation of ingredients used in the pharmaceutical manufacturing process should ever take the place of consuming healthy macro and micronutrients across all the colours of the rainbow, in our search for health. Safe exposure to the sun, reducing stress, good quality sleep, some form of exercise, minimising environmental toxin exposure together with good dietary habits are essential for our health and longevity. I truly believe that we owe it to ourselves to treat our bodies with respect and in turn they will hopefully reward us with vitality, health and longevity.

  1. Complimentary Medicines Australia. Industry Survey. 2014 http://www.cmaustralia.org.au/ resources/Documents/Reports/CMA Industry Audit 2014.pdf
  2. Dickinson A, MacKay D. 2014. Health habits and other characteristics of dietary supplement users: a review. Nutrition Journal. Volume 13. http://www.nutritionj.com/content/13/1/14.
  3. Mursu J, Robien K, Harnack LJ, et al. 10 Oct 2011. Dietary supplements and mortality rate in older women: the Iowa Women’s Health Study. Archives of Internal Medicine. 171 (18) 1625-33
  4. Guallar E, Stranges S, Mulrow C, et al. 17 Dec 2013.Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements. Annals of Internal Medicine. Vol 159 (12) 850-51Bret S.
  5. Stetka B. Jul 07, 2015. Beans, Greens, and the Best Foods for the Brain. Medscape. www.medscape.com/viewarticle/847304_2
  6. Dickinson A, MacKay D, Wong A. 2 July 2015. Consumer attitudes about the role of multivitamins and other dietary supplements: report of a survey. Nutrition Journal. Volume 14. http://www.nutritionj.com/content/14/1/66

Quality of Life

the wonder of nature

Almost 18 months ago I embarked on a health crusade to help my husband reverse his pre-diabetes.  Along the way, as a side effect to the new way of eating, I inadvertently dampened down my chronic low grade inflammation, lost the pain in my hands, hips and feet, started sleeping like a baby and shed 31kg! You can read about this here.

This started me on a crusade.  A crusade to be as healthy as I could. A crusade to help others to achieve the same improvement in quality of life that I have experienced.  My zest for life is greater than it was in my 30’s.

My personal quality of life has improved beyond my wildest dreams.  No magic potions, no magic pills, no intense cardiovascular exercise, just good, wholesome, nutrient dense food, avoiding inflammatory foods and foods to which I am sensitive to and buckets of persistence!  And boy has it all paid off.  I am pain free and motivated to keep going for the rest of my life.  I never want to suffer like I did before.  Nothing is more debilitating than chronic pain and lack of sleep.

We all know that with the tremendous advances made in medicine regarding the treatment of trauma and disease, that our lifespan has been significantly increased.  We will all be living longer and can be kept alive for longer, but my big question is what about our health during this time?  Factors that influence our lifespan include our genes, environment and behaviours. I don’t want to be living longer if I have no quality of life.   I want to live longer and still have the same if not better quality of life.  I still want to do the things I love doing.  I want to get out there and walk on the beach, swim in the sea, take photographs, play with my grandchildren and travel even more than I travel now.  I have lots of things still in my bucket that I want to do and believe me I am doing them as fast as I can, because we never know what the future holds for us.  I don’t want to slow down as I age.  Life is for living and I intend to live it to the full!

….and so to get back to where I started this entry from, by me dampening down my low grade inflammation, I worked out what had caused or contributed to it.  I healed my gut and changed my diet drastically.  Yes, hindsight is an exact science and I’m so glad the way things worked out and I was fortunate enough to work it all out!  Diet, exercise, sleep, stress and hormones.  All of these need to be optimal in order for us to function optimally and have a healthy lifespan or “health span”!

Why oh why do we think we are untouchable?  Why do we think we are invincible?  Why or why, do we wait until the last minute before we make changes?  Sometimes this is too late.  Why do we wait until tragedy strikes in the form of an incurable illness before we make the changes?  Why, why, why???  As I write this I’ve just been told that someone I studied with has end stage lung cancer.  Yes I know that the dietary and lifestyle changes I have made is no guarantee that some illness won’t strike me, but hey, I’m giving it my best shot.  And in case something does strike out of the blue, well I want my body to be in the best possible position it can be, to beat whatever it is.

Just today I listened to the most incredible podcast…I stumbled onto it by mistake.  Ironically it was a podcast with a longevity doctor that I have consulted.  The podcast reminded me of how much I have changed in my everyday life, how far I’ve come at biohacking my health and how I should be ready to have a healthy lifespan (all things withstanding) or “health span”, a term that I feel sums up everything so well.  A frightening static that was shared on the podcast:  at the age of 40 we have the potential to have 10 undiagnosed medical conditions, waiting in the wings, so to speak.  At age 70 this escalates to around 23.  This is frightening.  On a positive note, we are capable of living up to the age of 120, provided of course we make the necessary changes to promote our longevity.   We are also on the cusp of people living healthily for much longer, up to 150 years.   It is of the belief that the child has been born already who will reach that age.  You have to listen to the podcast.  Make the time, it’s about an hour long.  Here is the link.

So God willing, I think I’m good to go for many more years…don’t know how happy my family will be to hear this as I know I’m a pain…but no pain, no gain, the squeaky wheel get the grease, etc, etc!  I’m always looking out for them and of course my nearest and dearest friends.  I almost feel as if I was “lucky” enough to have been given a second chance and that my job now is to help as many as I can to achieve their own “health span”. I have this insatiable, impatient desire to learn and understand everything…

So please, don’t wait until it’s too late.  I wish I’d started 20 years ago.  If I can do it, anybody can.  For without “health span”, what good is a long lifespan?

Back to basics…

20140820-_MG_6299

We have forgotten the basics, relied on processed junk, replaced full cream with low fat everything, abolished healthy fats for highly inflammatory vegetable oils, skimped on nutrient dense foods, been exposed to GMO’s and environmental toxins, and abandoned our kitchens as we are so time-poor … and we wonder why we are not healthy anymore! We are surrounded by our nearest and dearest, work colleagues, acquaintances and friends and so many of them are experiencing one or more of the following:  brain fog, joint paint, fatigue, eczema, auto-immune conditions, diabetes, obesity, heart disease, autism, digestive disorders, depression and anxiety, hormone imbalance, cancer, and many more chronic diseases.

There is so much we can do to prevent so much by merely making the right food choices.  And it is not rocket science.  Just go back to the basics.  By doing the following, my husband’s pre-diabetes was reversed and my arthritis pain resolved.

Taken from Dr Axe’s website, in order for us to be “healthy” and prevent illnesses, we need to follow a diet that:

  1. Decreases Inflammation – Most chronic, modern diseases all have the same underlying issue – inflammation.  Inflammation controls our lives. It damages our cells and blood vessels resulting in High Blood Pressure, High Cholesterol, Arthritis, Inflammatory diseases like Crohn’s, Peripheral Neuropathy, Diabetes, Thyroid Disease, Stroke, Alzheimer’s, and so many more.  Many people find it hard to understand that the majority of inflammatory diseases start in the gut when an auto-immune reaction develops over time into systemic inflammation. By reducing inflammation our body is better able to recover from any disease and a good place to start is by healing your gut.
  2. Alkalizes our body – an acidic body is usually sick and fat.  The pH of our body should be around 7.4.  Green vegetable juices like spinach can restore the body’s correct pH.   All diseases, including infections, osteoporosis and cancer thrive in an acidic environment.  By alkalizing our body, our cells can heal and become healthy again.  We do need to understand though that our body thrives for balance or homeostasis and so it will adjust to whatever we are feeding it.
  3. Lowers Blood Glucose – one of the main causes of obesity and diabetes is burnt out insulin receptors.  Lowering blood glucose levels by restricting your sugar and carbohydrate intake, allows these receptors to heal and start secreting insulin again.
  4. Includes nutrient dense foods – the food we eat today is not the same as it was 50 years ago, even if you are eating organic food.  Soils are devoid of nutrients and if we are eating processed foods, there are no vitamins, minerals, anti-oxidants or enzymes in them, so we are starving ourselves of good nutrition.  This accelerates aging and is damaging to the body at a cellular level.  By consuming the best nutrient dense, organic, free range foods that you can, you will slow down the aging process, maintain your energy levels, improve your brain function and in a nutshell, be healthy.
  5. Eliminates toxins – food toxins, environmental toxins, household toxins, cosmetic and skincare toxins are all detrimental to our health.

The ideal, healthy diet for most people would be to include equal amounts of clean (organic, free range) protein, healthy fats and low glycemic index carbohydrates (ie fruits and vegetables, not bread and pastries!)

Remove the BAD FATS (trans fats, soybean oil, canola oil, vegetables oil) – replace them with GOOD FATS.  Bad fats are high in omega 6’s and create chronic inflammation throughout the body which cause diseases like heart disease, stroke, diabetes, cancer, etc.  Good fats are essential for hormone production, cancer prevention, brain development, weight loss and anti-inflammation.

Change the MEAT AND CHICKEN you eat – feeding grain to animals that are meant to eat grass changes their fatty acid ratios and denatures good fats which leads to modern day disease.  Pesticides, herbicides, antibiotics and hormones in meat are contributing to modern diseases too.

Change the FISH you eat – try and source sustainable, wild seafood, not farmed which are fed pellets.  Eat smaller fish…the larger ones are not as abundant, take a long time to reach maturity and potentially can harbour more mercury…try to be sustainable in your choice.

Eliminate refined SUGAR and GRAINS from your diet, including white rice, pasta, bread, soft drinks, pizza, store bought sauces, soups, yoghurt, mayonnaise, tomato sauce, etc.  High glycemic index foods increase your blood glucose level which elevates your insulin and results in premature aging, diabetes, heart disease and cancer. Sugar, gluten and dairy are also highly inflammatory for many people.  Elevated blood glucose levels also increase your susceptibility to develop Alzheimer’s Disease.

Low glycemic index carbohydrates in the form of fruits and vegetables have high amounts of vitamins, minerals, fiber and antioxidants that all slow aging, detoxify our cells, help us lose weight and improve energy levels.