I had mentioned that compliance was a bit harder for a couple days, but I've done pretty well anyway. Part of the problem is that apparently I have a rice allergy. I rarely eat rice lately (this week), but I did once and got a little sick the next day. Then I had a UNI bar, which are lovely, if you're not allergic to rice...a great meal replacement for those times when you forget to eat a meal... but they have rice protein in them, and I got sick. Something about getting sick, is it really weakens me and my resolve, so I did have a square of ghiradelli to "rebuild my strength" LOL. That doesn't work, but I did manage to not have any more. White rice doesn't bother me as much as brown, but I've sworn off refined carbs, so quinoa is it now.
After that, I have felt a need a few times for a "treat" but I have realized and kept telling myself that it's not a "treat" if it's not healthy. So last night I made pizza, and for my crust I went the grain free route. It did have a little sheep milk dairy, which seems to agree with my hunter-ish body. So it was 1/2 cup pecorino romano, 2 eggs, and 1 cup flax meal, a little garlic salt, oregano and basil. Pre-cook in 350 degrees for 8 minutes, top and cook another 15 minutes. It did the job. I topped it with mostly vegetables, some pecorino romano and sheepsmilk feta, and some fresh slices of tomato. It was filling and good, and didn't make me sick (even with all that fiber).
So that was a lovely treat. Another treat was homemade gingerale. So I bought one of those sodastream machines, so I don't have to keep lugging cases of pellegrino. With it, I carbonate filtered water to drink plain or mix with whatever. I've blogged before about making gingerale, but basically I grate up fresh ginger and boil it in water, then filter the ginger out, add honey or agave, and add to sparkling water to taste. That has been a good occasional treat. I try to keep the sweeteners very occasional, but when it helps me avoid worse stuff, it's worth it. I still keep my green tea unsweetened, especially early in the day as anything sweet early in the day starts my cravings swinging.
Breakfast is my favorite meal, and the easiest for an O like myself to make compliant and grain free.
Basically it is different variations on spinach and eggs. Usually I have some onions and sweet peppers on hand, so I saute those first in some olive oil, throw in any other vegetable that needs softened up, then add some fresh spinach leaves. Then add eggs, salt, red pepper flakes if desired, and stir until done. Throw in leftover meat from dinner too! If you want more flavor, try a tiny sprinkle of toasted sesame oil and umi plum vinegar.
If eggs aren't an option, or if you are out of eggs, instead add broth and turn it into a soup. A bit of seaweed is a nice addition, as soups like this are a standard breakfast in Japan.
Yesterday was a harder day to be compliant, not sure exactly why other than busyness and a few small things not going as planned. I remained determined and kept up 95% compliance. That was hard, but not as hard as getting back on track later.
A facebook friend posted that she had a soup recipe that called for kale and she was looking for a substitution since she couldn’t find kale at the grocery store in our Hill Country town. I commented that I had never had any trouble finding kale locally. As far as substitutions, I said that any other green should work in a soup recipe, but that kale was worth looking for since it was a beneficial food for everyone.
By then I was hungry for kale. The next day I was in Wal-Mart, and there in the produce department were beautiful bunches of kale. Of course I bought one.
I soaked a pound of black eyed peas overnight, and yesterday morning I started them cooking on low heat in the crock pot with one chopped up onion and two minced cloves of garlic.
When the black eyed peas were just barely done - about midafternoon - I removed half of them from the crock pot. I tore the leafy part of the kale into bite sized pieces and put them in the crock pot. After turning the heat to high, I let them cook for another hour.
The first thing I noticed was that the house didn’t smell like kale. While I think kale tastes good, it has a bad smell when I cook it by itself. Whether it was the crock pot or cooking it in the black eyed pea broth, I don’t know, but there was no smell.
I gave my Honorable Husband the plain black-eyed peas. He does not like cooked greens. I ate the black eyed peas and kale together and thought it was delicious. I probably should have added a little sauce, but in my opinion this was a good combination. Our Darling Daughter was home for the weekend. She, like her father, prefers raw to cooked greens. But she ate the combination and declared it to be good.
The moral of the story is - there is no end to the ways you can cook beneficial vegetables - and - never underestimate what you might find at Wal-Mart!
Is this too easy? I expected it to be harder. I guess previous experience/success, optimism about life, and a stubborn determination are working well for me.
3 days of 99% compliance: lots of veggies and beneficials, as much meat as I like (which isn't too much, probably the minimum for an O) and no big bad avoids. I was planning to have some grains, but haven't felt the need. If I ever feel like it, I'll make some rice pudding with brown rice and almond milk. After a meal full of veggies, sweet potato, and beef, I'm not craving anything. Wow. I love breakthroughs like that...sometimes things just come together.
I've lost one pound, many to go, but I'm thrilled to see progress in the right direction. I still need to get some superfoods from my favorite health food store, but the fresh veggie snacks I've cut up and put in the fridge have been a useful tool on busy days.
Ok, I do have one craving... seaweed! I think I have some, so I'll go "indulge".
Today I lit a fire inside myself. It all started with reading a blog of a local health guru about BTD. It was all the usual criticisms about BTD. For some reason, this time those criticisms made me mad. For other reasons I was just plain fed up and mad at myself because sure I can defend it online, but currently I can't stand up in person and say "this diet works, just look at me". Sure I'm pretty healthy, way healthier than I was in my 20s when I found BTD and changed my life by following it... back when I left behind my healthy granola with a side of S.A.D. diet. But that is not what the first impression would be for somebody looking at me. I know how to lose weight with BTD, I know how to follow it, I have lost 40 pounds on two occasions with it (followed by two healthy pregnancies). But I haven't lost the weight from my second pregnancy, I've actually gained. So, I could stand up and say, "look at me, I haven't been following the BTD and look at the results of not following it"... for some reason that isn't too helpful. I've been gluten free, of course, but taking out gluten is not the only reason that BTD works.
That's the truth, the cold hard truth. My excuses have won: it's hard to cook and eat healthy meals when my children outnumber me, my body doesn't react negatively to the wrong foods like it did in the early days, we've had a period of a very very limited food budget and numerous financial stresses, (while I do think it is possible to eat healthy on a tiny budget, I do know it's not easy). I'm a stress eater who has been stressed to the max.
That's all over now though, the stresses that were out of my control are not gone. The children are older. We can afford to buy free range and organic whole foods. We had to move in with relatives, but will be moving back out on our own. In general, things are looking up in every way. While my kids are still higher maintenance than many kids, things are looking up. We all have appointments with occupational therapists for sensory integration problems that have plagued all of us for our whole lives (and play a big part in my stress eating), and I am hopeful it will make everything more manageable.
The best thing that happened to me today though was that I got miffed about that blog. Then I got fed up with my excuses and anxious to get to the point where I can convincingly help people who need the BTD to find and follow it . I weigh more than I ever have, but in one year I will have some awesome before and after pictures and an inspiring story to tell so that I can start helping others again.
I went through the fridge and threw out all the unhealthy foods that I was eating, and cordoned off the ones that other people in the house eat so that I won't even have to look at them. I put no feta cheese in my spinach and eggs this morning, I put no agave or anything in my green tea. No more sugar, very limited agave or honey, no more dairy of any kind, no refined carbs... more veggies, fruit, clean meats, and a few whole grains like quinoa and brown rice (about 1/2 cup per day). Snacks will include fresh veggies, nuts, cocoa beans, unsweetened dried fruit.
Time to get serious. In one year you can expect before and after pictures. June 13, 2013, it's in my calendar, come what may, the truth will continue to be told. I am stronger than my excuses.
Here's my new T-Shirt: Determination, the snack of champions.
I meet two friends at the neighborhood fitness center once a week. Last week one of them asked me if I still took calcium supplements after the new report linking calcium supplements with heart attacks. I hadn’t read about the study. Lin came to my rescue and posted a news article about on the Forum. Calcium News
First a disclaimer: I am not a medical professional or nutritionist. I haven’t read the original study reports. However, I have been an avid reader about preventive health care for more than 35 years. What follows is my opinion, plus a few quotes from books that I have found trustworthy.
The thing that jumped out at me in the news article is that it did not mention whether the study distinguished between calcium-only supplements and supplements containing calcium, magnesium, and Vitamin D.
Most grocery store calcium is compressed calcium tablets without magnesium. In my opinion those tablets are worthless. Whether they cause heart attacks, I have no idea, but if the study was based on people taking calcium supplements that they buy at the grocery store, the results are skewed from the start.
Compressed tablets are not easily absorbed under the best of circumstances and in older women who are likely to have reduced digestive function, very little of the calcium is absorbed. This advice is under Calcium – Warnings in Prescription for Nutritional Healing. “Test your brand of calcium to assure absorption. Place the calcium pill in a glass of warm water and shake. If the calcium does not dissolve within 24 hours, change to another brand or form.” If you are going to take calcium supplements, do not waste your money on tablets. Get capsules chewables or liquid-gels.
Calcium and Magnesium must be taken together in order for either one of them to be useful. The rule of thumb is 2:1 calcium:magnesium. Some supplement manufacturers vary that ratio a little. Forty years ago Adelle Davis was writing that calcium taken without magnesium would actually cause calcium to be withdrawn from bones. Almost every book on my shelf talks about the importance of magnesium to prevention of heart disease. Here is just one quote from Dr. D in Live Right. “Many people with high cholesterol and triglycerides are magnesium deficient, so you may need a supplement.” If Calcium and Magnesium work together and must be simultaneously in the blood stream, why would anyone expect a Calcium-only supplement to be helpful, and why would anyone be surprised when research shows that it may be harmful?
Calcium and Magnesium need Vitamin D to be absorbed. If you do not get enough sunshine, and/or supplement with Vitamin D, the Calcium supplements you take may not wind up in your bones where you want them. They may wind up in your kidneys as stones or in your arteries as atherosclerosis.
Another factor is fluoride, which binds with calcium and prevents it from getting into bones. As a post menopausal woman, I resent the fact that my tap water is intentionally contaminated with a chemical that will hurt my bones.
The Type O diet doesn’t make getting calcium from food very easy. Most dairy is avoid. The few cheeses that are neutral, I use as garnishes rather than as main courses. Spinach, kale and almonds would be good sources of dietary calcium, if they didn’t contain so much oxalic acid which interferes with absorption and is linked to kidney stones and joint pain.
So I will continue to take calcium supplements in spite of the study. But no grocery store calcium for me. Capsules, chewables, or liquid-gels where calcium is combined with magnesium and Vitamin D.
El síndrome metabólico es un conjunto de factores de riesgo relacionado con la enfermedad cardiovascular, aterosclerótica, incluyendo obesidad abdominal, dislipidemia, hipertensión arterial y metabolismo anormal de glucosa, que presentan un problema de salud pública.
En base a esto se han realizado estudios en los alimentos encontrando que en los adultos sanos el consumo de pan de centeno se ha observado una disminución postprandial de la respuesta a la insulina y el consumo diario de pan de centeno mejora la respuesta en la primera fase de secreción de la insulina en comparación con el consumo de pan de trigo refinado. Que razón ha tenido el Dr D Adamo al darnos a cada quien el valor que corresponde a cada grano en nuestra dieta cotidiana en su reporte nutrigenomico denominado SWAMI.
Además de los hidratos de carbono con consumo de pan de centeno y la pasta se han encontrado que aumenta la secreción de insulina temprana en los pacientes con síndrome metabólico. Este efecto no se debió únicamente al contenido de fibra de la pasta y el centeno, además de la fibra insoluble en el centeno contiene fibra soluble, es bien sabido que la ingestión de fibra soluble puede afectar las concentraciones, plasmáticas de colesterol total y LDL reduciéndolo de un 10-15% si un individuo consume 3 g de fibra soluble al día. Nuevamente observamos cómo cada reporte SWAMI le da a cada quien no solo los valores sino que también la cantidad a consumir de cada grupo de alimentos ya sea al día o a la semana.
Este efecto se basa principalmente en la capacidad de la fibra soluble para aumentar la excreción de ácido biliar que inhibirá la absorción del colesterol desde el intestino. Recientes hallazgos indican que existe una interrelación entre la sensibilidad a la insulina y el metabolismo del colesterol total, de tal manera que personas con resistencia a la insulina han reducido la absorción del colesterol. Repito que en cada SWAMI dependiendo de las variables e historia clínica del paciente, se le otorga aquel alimento o grupo de alimentos que lleven a cabo el proceso curativo en cada sistema.
Lo anterior plantea la cuestión de la síntesis de colesterol y la absorción puede ser alterada con la modificación de carbohidratos en la dieta. Además de la modificación de la dieta que fue bien tolerada en un estudio donde se demostró que esta modificación beneficiaba a las personas en dicho estudio, en general la fibra soluble, se considera que tiene un efecto hipocolesterolemico, mediante el aumento en la producción de heces y ácidos biliares, que son resultado en la regulación de la síntesis de colesterol.
El sistema computa el consumo de carbohidratos en la dieta midiendo las modificaciones de colesterol y las mediciones mediantes precursores del colesterol como (colestenol, demosterol, latosterol y la absorción de colestanol, y esteroles vegetales), esteres de colesterol y su asociación con el metabolismo de la glucosa. Evitando el dichoso síndrome metabólico, que aqueja a tantos, por medio de las recomendaciones personalizadas nutrigenómicas que el sistema computariza al tomar en cuenta las miles de variables individuales.
El aumento en la ingesta de fibra soluble es bastante menor, en promedio y el colesterol cambia en diferentes formas en función a cada quien. Es evidente que la fibra por sí sola no obtiene un funcionamiento óptimo, sin embargo con los ajustes de la dieta personalizada se pueden obtener mejores resultados.
Enfermedades Crónicas en niños
Generalmente hablamos de que las enfermedades crónicas se presentan en etapas tempranas, pero que sintomatología tenemos que tener en cuenta para que los pacientes tomen esto como foco de alarma o factores de riesgo.
Los niños a menudo tienen enfermedades agudas de corta evolución, como infecciones del tracto respiratorio superior o de oído, enfermedades gastrointestinales como vómitos y diarreas o problemas relacionados con lesiones.
Sin embargo algunos niños desarrollan enfermedades crónicas que duran años o incluso toda la vida como resultado de afecciones genéticas, factores ambientales o una combinación de ambos.
Debido a que la exposición prenatal al humo del tabaco y al alcohol puede afectar la salud de un bebé. Es importante comunicar los aspectos ambientales y nutricionales a las mujeres que quieran o van a ser mamas.
Por ejemplo el asma aumenta año con año. El tratamiento adecuado disminuye las posibilidades de hospitalización. La fibrosis quística, enfermedad pulmonar heredada, el diagnostico precoz incluso prenatal ayudaría a llevar un mejor tratamiento en los niños.
Tener diabetes causa un mayor riesgo de enfermedad cardíaca y de los vasos sanguíneos, accidente cerebro vascular y complicaciones relacionadas con una diabetes temprana. La obesidad y el sobrepeso en los niños constituyen un importante problema de salud pública. Hay más niños que presentan sobrepeso, obesidad u obesidad mórbida, esto lleva a complicaciones relacionadas con la diabetes, enfermedad cardíaca, hipertensión, colesterol alto, accidente cerebro vascular, algunos tipos de cáncer, artritis y trastornos de la respiración durante el sueño.
La desnutrición que presentan los niños por periodos cortos o largos produce anemia, función inadecuada del sistema inmunitario y susceptibilidad a enfermedades y problemas de desarrollo intelectual. Discapacidades del desarrollo incluidos déficit de atención, hiperactividad y los trastornos espectro autistas son otras de las enfermedades crónicas que a etapa muy tempranas se consiguen desarrollar dependiendo del estilo de vida del pequeño antes, durante y después de la concepción. Consecuencias del bajo peso al nacer y el nacimiento precoz, incluso enfermedad pulmonar crónica, retinopatía del nacimiento precoz y retraso en el desarrollo. Enfermedades mentales esto su diagnostico y tratamiento precoces son importantes para disminuir los efectos sobre el desarrollo.
Se menciono anteriormente problemas con el colesterol, estos problemas comienzan en la infancia aunque algunas patologías se llegan a manifestar en la edad adulta. Los niveles de colesterol en la sangre pueden ser un indicador de este proceso de la enfermedad en curso. Los estudios no son concluyentes sobre el significado de los niveles de colesterol en la infancia.
Por lo general en estos niños se recomienda cambios en la dieta, de preferencia adaptar y evitar aquellos alimentos tóxicos a su fisiología desde temprano, y ejercicio para parar en seco las complicaciones de colesterol alto. A esto no hay mejor prevención de por vida que seguir cada quien sus lineamientos estipulados en su SWAMI, tomando en cuenta sus resultados de Lewis o antígeno eritrocitario, sistema MN, subtipo en caso de ser tipo de sangre A o AB, etc.
Seguiré contestando sus dudas o preguntas guiándolos en como ir adaptando sus lineamientos cada vez mas específicos e individualizados. Gracias mil por sus bellos y alentadores comentarios y buenos deseos. Yo también les deseo a todos buena salud para poder alcanzar una forma de expresión única que nos impulse a brillar! Los que me contactan por esta vía, oprimiendo el botón 'contact Lola' lo pueden seguir haciendo, de lo contrario, pueden enviar un mail a la dirección de contacto de dadamo.com, en Español, no importa, los administradores me lo harán llegar en su oportunidad.
I am in a book club in my neighborhood. While most book clubs choose a book for everyone to read, we are different. We bring books that we have read and talk about what we liked and didn’t like. Then we lend our books to each other. The only rule is that the books have to have a positive message. The reason most of us joined this club is because we were weary of buying a best seller and finding it full of violence and bad language. I have lent out several of my BTD books to people who were interested.
Several of the ladies like murder mysteries, and a series of murder mysteries by Susan Wittig Albert is particularly popular. We all live in the Texas Hill Country, and the setting for these mysteries is an imaginary Hill Country town. We all like to cook, and the theme of the books is herbs. The heroine owns a herb shop and catering company. In addition to clues there are recipes and fun facts about herbs.
My two favorite genres are classics and historical fiction, but once in a while I get in the mood for a good mystery. Last month I borrowed one of Susan Wittig Albert’s books called Nightshade.
When I picked it up, I was thinking of the lovely purple flowers that grow in my yard. I wasn’t thinking of all of the foods in the nightshade family: potatoes, tomatoes, chili peppers, eggplant, tomatillos, and bell peppers.
As I read the history of nightshades, I learned that many cultures have considered them all to be poisonous. Some modern nutritionists associate them with diseases like arthritis.
After the mystery was solved, I thought I would see what Dr. D. had to say about nightshades. Every type except Type A has nightshades that beneficial, neutral, and avoid. I couldn’t find any beneficial nightshades for Type A.
Potatoes are avoid for all types. For me (Type O) Eggplant is neutral, but I don’t really like it. Tomatoes are neutral. I eat them if I find them in a salad, but I don’t buy them. Green bell peppers and tomatillos are neutral. They are ok if they are cooked, but don’t like either of them raw. Red Bell Peppers and chili peppers are beneficial. I like both of them cooked and used as a seasoning, but I don’t like them raw.
The bad elements in Nightshades are compounds called alkaloids. Cooking reduces the alkaloid content by half. Perhaps that is why I instinctively prefer cooked peppers to raw peppers.
The pretty flowers that grow in my yard are called Deadly Nightshade. I’ve noticed that in dry weather the deer will eat almost anything green, but they do not touch the nightshade.
Interesting mystery and interesting food facts.