Big Goal #7: Supplements

If you haven’t already, be sure to check out this post, where I share my 8 BIG GOALS for these 43 days.

And don’t forget to GET IN ON THE GIVEAWAY!

 

I take a few supplements on a regular basis, and I’m about to tell you a little more about them.  However, during this challenge, I’m adding a few additional items (in food form, not in pill/powder form) to my diet.  Check it out!

 

Supplements I Take

Probiotics - According to Chris Kresser, “among other things, the gut flora promotes normal gastrointestinal function, provides protection from infection, regulates metabolism and comprises more than 75% of our immune system. Dysregulated gut flora has been linked to diseases ranging from autism and depression to autoimmune conditions like Hashimoto’s, inflammatory bowel disease and type 1 diabetes.”

After my recent digestion woes, I began taking a supplemental probiotic as part of my gut-healing protocol.  If you eat plenty of fermented foods, you may not need the added supplement.  I, however, don’t have as much as I should in the fermented foods department.

I’ve heard Robb Wolf recommend Jarro brands for probiotics, so I ordered this one from Amazon.  I have definitely been impressed with it!  Robb also recommends that you switch up your probiotics so that you get many different strains of good bacteria.

 

Cod Liver Oil / Butter Oil Blend - If you have listened to the Balanced Bites Podcast, you know all about this product already!  Diane and Liz talk about it a lot, so be sure to go back through some of the podcasts (they’re FREE!) to hear more.  Liz also explains it here.

In a nutshell, the fermentation keeps all the vitamins, particularly vitamins A and D, found in cod liver oil intact. Because these are fat-soluble vitamins, they are best absorbed when taken with high-quality fat… hence the butter oil blend. The butter oil comes from pastured, grass-fed cows.

Personally, I have noticed a change in the softness of my skin, even a reduction of the tiny little bumps on the backs of my arms. I have also noticed that my nails and hair seem stronger and healthier (and grow faster).

I take 1 tsp. per day. When you refrigerate it, it forms a thick paste. I try to send the tsp. toward the back of my tongue, and then swallow it with a few big gulps of water. The Cinnamon Tingle flavor makes it taste like you’ve just had a stick of Big Red gum… not bad at all.

For more information click here.  To order, click here.

 

Magnesium - I’ve written all about magnesium, and about my favorite way to take it… check out this post.  My favorite part about Natural Calm is that it helps me relax and go to sleep easier.

 

Supplements I Eat

Sauerkraut - In an effort to eat more fermented foods, I purchase raw sauerkraut from Whole Foods, and I’m ready to venture out and start doing some fermentation of my own.  I’ll start with this recipe… very exciting!

Kombucha - I love GT’s Kombucha – it is so delicious, and incredibly low in natural sugars.  Kombucha is a fermented tea, and GT’s Kombucha adds organic herbs and juices to flavor it.  It is fizzy and delicious!  However, it is also a little pricey, so I’m considering making this on my own as well.  This recipe looks good… can’t wait to give it a try!

Bone Broth - I’m sure that most of you have heard about bone broth by now.  What a wonderful (and convenient) way to load up on natural vitamins and minerals.  For a ton of information on bone broth, including a fantastic recipe, check out this link.  I also love the Quick Pressure Cooker Bone Broth recipe from NomNomPaleo.  And I’m very intrigued by this recipe.

Liver - I can’t yet say that I enjoy it, but I have definitely been experimenting more with LIVER!  There are so many minerals that come with each bite of liver, so it is definitely worth the yuck-factor, in my mind.  My favorite way to eat it so far is to shred a frozen chunk of it using a cheese grater.  It can then be added to any ground beef/pork/lamb dishes that you make, almost without being noticed!

Vegetables - This goes without saying, but I’ll say it anyway… vegetables are one of the most amazing vehicles for vitamins and minerals!  In this house, not one meal goes by without the addition of 3-10 vegetables (not an exaggeration… our salads are pretty intense!).

 

Other “Supplements”

Epsom Salts - I’m not sure this counts as a supplement, but I’ve been really into Epsom Salts lately.  they are high in magnesium, and they have some detoxifying properties – how cool is that?  Read more about the benefits of epsom salts here.  What a great way to [literally] “soak up” minerals!

Essential Oils - Again, not a supplement in the truest sense of the word, but I definitely love how these oils contribute to my well-being.  My favorite use for them is through sense of smell.  I love a few drops of lavender on my pillow, or some peppermint oil watered down in a spray bottle for room freshener (particularly if I have a headache!).  I’m still learning alot about essential oils, so I’ll continue to share as I go.  In the meantime, read more about them here.

Vitamin D - Wondering why this isn’t in the “Supplements I Take” section?  Well, because I’d rather absorb natural vitamin D from the sun!  It’s bright and sunny outside this time of year, so take advantage of it!  Did you know that 15 minutes in the sun is more beneficial than taking a vitamin D supplement?  I have written this word on each day of my planner: OUTSIDE.  This reminds me to go sit on the porch, take a walk, or just stand outside and enjoy the fresh air for at least 15 minutes each day.

 

Which supplements do you take?

Paleo Cures for a Stomach Ache (a WHAT?!)

First of all… NO, it is not common to have a stomach ache if you are eating a balanced, 100% Paleo diet.  However, if you are under a lot of concentrated stress, come in contact with some gluten, and do not stay on top of your food habits (including finding balance on your plate), your gut can definitely suffer some damage.

I recently shared that I have been having some digestion issues of late.  Soon after this admission, I explained my gut-healing “protocol.”

I am happy to report that it is working!  Whereas I was having cramping/burning pain in my stomach after almost every meal, I have now only had two minor stomach aches since Sunday evening.  I am so excited!  Being able to eat good food without pain is such a treat!

During one of these stomach aches, I asked the following question on my Facebook Page:

 

When you are feeling icky, which *PALEO FOOD* soothes your stomach?

 

I got a lot of great answers, so I thought I would share them with you!  If you have one to add, please comment below.  I will share my own stomach-soothing practices at the end of this post.

 

Randy: Ginger root. I open two capsules, pour the powder into hot water, and drink it like a tea.

Liz: Chicken that’s been either boiled or roasted. Chicken broth and eggs.

Christine: Ginger tea. Fresh ginger simmered for about 10 min. Lightly (and I mean LIGHTLY) sweetened with raw honey, OR drink plain. It works every time.

Jaq: Camomile tea!

Karie: Scrambled or hard boiled eggs… not sure why, but it satisfies my hunger without adding to a tummy ache. It’s also my go-to food if I find that I need food right away (like when you get so busy that you forgot when the last time you ate was…) Eggs… are perfect.

Jessica: Get a 2″ knob of fresh ginger root, shave off the exterior. Take one half of an organic lemon—scrub the outside anyway—slice into thin slices, rind and all. Place in a tea pot of water that you bring to a whistle. Strain and drink with a bit of raw honey.  Also, bone broth with natural/real salt.

Melissa: Scrambled eggs, and something, anything, with coconut oil.

Kari: I put sea salt on my palm and lick it. Then I don’t eat any food for several hours. It always makes my stomach feel better.

Angela: Greek Avgolemono: chicken stock, chicken, egg, lemon juice (I omit the rice to make it Paleo)

Marci: Goerge’s 100% aloe vera liquid = this stuff works miraculously!

Christie: Broth is number 1 for us. Also chamomile tea and ginger tea. And when we’re starting to eat again, but we can’t eat much, soft-boiled eggs, more broth, and coconut water.

Pamela: A spoonful of coconut oil. It’s wonderfully soothing.

Karla: Broth!

Barbara: Poached eggs with butter melted on top.

Dianna: Ginger tea

HEALth: Coconut water, especially the Taste Nirvana coconut water with aloe.

 

Why so much ginger?  According to “The Encyclopedia of Medicinal Plants,” it may help the digestive system as both an emetic–anti-vomiting–and an analgesic–pain killer.  Interesting, huh?

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My Most Effective Stomach Ache Remedy

This is what I do, and it always helps!

1. Down a spoonful of coconut oil.  The oil helps coat the stomach and reduces burning.

2. Drink a mug of chamomile tea with an added blob of full-fat coconut milk.  This is warm, creamy, neutral, and soothing.  It relaxes intestinal cramping, and reduces anxiety.

3. If possible, take a warm bath with scented Epsom salts.  My favorite scent is lavender… it calms nausea and takes my mind off my stomach.  Make sure the bath is not too hot!  That can make things worse!

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Thanks to everyone who chimed in!

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My Gut-Healing “Protocol”

If you read yesterday’s post, you found out that I have been having some very frustrating digestive issues lately.  This was difficult for me to admit, because I am striving to be a solid Paleo role model!  However, a lesson learned is a lesson learned, and I decided to share it with all of you (learn from my mistakes, please!).  Thank you for all the wonderful, encouraging comments!  I love the support that the Paleo community offers!

So that you can fully understand what I’m talking about, check out my “Digestion Woes” post.

At the end of that post, I listed several ways that I plan to re-heal my gut (it is definitely feeling more than a little damaged!).  Throughout yesterday, I kept thinking of more and more things I could do to encourage healing.  Now believe me, I am no Chris Kresser, Robb Wolf, or Diane Sanfillippo.  I do not claim to be an expert in the world of health.  I don’t even claim to be an expert in the Paleo community.  BUT… I have listened to all of Robb’s podcasts twice (he would say that I’m a glutton for punishment, but I heartily disagree!), I have listened to a ton of Chris Kresser’s show, I have heard all of the Balanced Bites podcasts, I’ve read Robb’s book twice, I’ve read several other Paleo-oriented health books, and I stay very up-to-date on the websites of all those mentioned above, and more!  So I have probably graduated from the “Stalker of Paleo Experts” course.

That said, let me assure you that the “protocol” below comes from bits and pieces of retained gut-healing tips and strategies that I have learned from the experts!

So here it is… feel free to use what you like for your own health (gut-healing or otherwise!).

 

Jennie’s Personal Steps to Gut Health

(a three-week program… though most will remain in place even after three weeks)

100% Paleo Diet.  This should go without saying, right?  I agree, but I’m saying it anyway.  Trace amounts of gluten can destroy every effort you make toward healing your gut.  It is the chief of gut irritants.  I’m sure that my involuntary gluten consumption last week contributed to the pain I’m experiencing this week.  Aside from not eating gluten, it just makes sense to eat natural, whole, REAL foods.  This means no sugar, no preservatives, no dairy (although I make exception for local, pastured goat cheese), no alcohol, etc.

No Nuts.  This step may not go for everyone, but I can definitely tell that I have a sensitivity to nuts right now.  As I stated in yesterday’s post, I really over-did it on the nuts over the last few weeks.  When I did a test and left them off my menu for a day, my stomach pain decreased substantially.  If you do not feel that it is necessary to cut out nuts completely, you should at least limit them to around one closed fistful each day (keep in mind that almond butter, almond meal, almond flour, etc., are all made from nuts!).

No Eggs.  This step is definitely more of a personal one for me.  I have noticed that when I have consumed eggs over the last few weeks, I have developed a stomach ache almost right away.  I eat a lot of eggs, so I’m really hoping that I have not developed an egg allergy.  Time will tell…

Three “Square Meals.”  This is a big one for me.  Lately, I have gotten into the habit of skipping breakfast, snacking for lunch, snacking during the afternoon, and then having a big dinner.  This is unacceptable, and not the best way to consume plenty of nutrients.  It’s time to get back on track… a good-size breakfast, a good-sized lunch, and a good-sized dinner will keep me feeling better, and more regulated, all day long.

LOTS of Vegetables.  The reason for this is obvious: vegetables are packed with wonderful nutrients, and they are incredibly low in natural sugars. 

Bone Broth.  What else needs to be said, really?  If you have been around the Paleo community long enough, you have heard this idea tossed around a lot.  Aside from the fact that it is incredibly rich in minerals, bone broth is a great way to consume gelatin!  Balanced Bites has the best article I have seen on bone broth. Check it out here.  If you’d like to make some yourself, try my favorite recipe: Quick Pressure Cooker Bone Broth.

No Acidic or Spicy Foods.  My stomach pains have felt like burning, so the thoughts of adding things like tomatoes, chocolate, hot peppers, coffee, or even raw sauerkraut really makes me cry inside!  

Limited Fruit.  This is a habit that I want to carry with me from now on.  Fruit is such an easy go-to snack item, but in my life it tends to replace more important foods, if I’m not careful (and I haven’t been careful enough!).  Therefore, when I do eat fruit, it must be surrounded by protein and fat (for example: diced mangos on my fajita salad, topped with guacamole).

More Beef than Chicken.  I know and trust my beef source, Little Creek Ranch.  When we run out of beef, I can definitely tell that I don’t feel quite as great as I usually feel.  So during the next three weeks, we’ll be eating mostly beef… not so much chicken.  And besides that, there are so many amazing health benefits of grass-fed beef!  Check them out here.

Low-Stress Workouts.  During this protocol, I want to put as little stress on my body as I can.  In fact, I’m pretty sure that stress played a big part in the downward spiral that lead me to the place I am right now.  I will still do regular workouts, but they will be more empowering than strenuous.  For more of my thoughts on stress, click here.

SLEEP!  This is important for every area of life… for more information, read this article!  My goal for the next several weeks will be to go to bed EARLY, and get at least nine hours of sleep each night.

Chew Your Food.  Have you ever stopped to think about how quickly you eat?  I know people who seem to swallow their food whole.  I chew, but I don’t really think much about it.  Since all this stomach pain has been happening, I’ve thought a lot more about how much I chew.  Did you know that chewing is the first step in digestion?  Read this fascinating article to learn more.  I heard Chris Kresser talking about this recently, and it really made me think (to listen, click here… in fact, just go ahead and listen to the whole thing right now.  It is amazing).

Cod Liver Oil (Butter Oil Blend) and Beef Liver.  Vitamins, vitamins, vitamins!  All you need to know can be found in this article and this article.

Probiotics, Kombucha, and Fermented Foods.  Good gut health requires that you have a healthy gut flora.  Chris Kresser explains that much better than I ever could… check it out here.

Again, these are the steps that I am taking for my personal gut-healing.  Not all of them will be right for you (although most probably are!).

Overall, I am really excited about getting better.  Dealing with stomach aches on a regular basis has made me realize how much I take my health for granted.  And, as I said in my last post, I am just glad to know that this is in my control!

Take a step toward gut health with me!

Food Diary: Sauerkraut: Probiotics

I had my first experience with sauerkraut a few nights ago.  We are in Colorado visiting our friends, Scott and Sarah, and we’re cooking lots of great meals together!  Sarah has this recipe that involves sauerkraut, italian sausage, and some great veggies.  I was excited to try the kraut because I’ve heard so much about its great probiotic benefits.

What are probiotics?

They are the good bacterias in your gut flora.  Did you know that your gut is full of bacteria?  Lovely huh?  Some are good, but many are bad.  According to Robb Wolf, “the term probiotics refers to a broad and ever-expanding group of micro-organisms that inhabit the intestines and are absolutely critical to the normal functioning of our digestion and immune system.”  They also protect the gut lining from further damage.  If you’ve been eating a typical America diet, your gut is probably laden with bad bacteria that causes inflammation and sickness.  One way to combat those bacterias is to add some good probiotics to your diet.

Sauerkraut originated in Germany, and it is usually found on bratwurst, hot dogs, and gluten-packed buns.  But it is delicious and healthy, and should not just be limited to junk food menus!

According to this site, “the key to a healthy stomach bacteria population is diversity. Sauerkraut is awesome because of the huge variety of bacteria and the different density you get with each batch. Other fermented foods such as yoghurt, kefir etc. are also excellent sources of beneficial bacteria.”

You can also purchase probiotic supplements like these: Primadophilus Optima or Jarro-Dophilus.

Drink Your Magnesium!

 

Magnesium is a helpful supplement for people on all diets.  We hear alot about the importance of calcium, but magnesium is actually more important.  According to Robb Wolf’s The Paleo Solution, magnesium deficiency is often a player in insulin resistance, cardiovascular disease, chronic fatigue, fibromyalgia, and high blood pressure.  ”Our modern diet’s heavy reliance on dairy products and grains have displaced fruits and vegetables, generally increasing calcium intake, while our intake of magnesium has fallen to levels well below those seen in our ancestral past.  Interestingly, however, our bones have paid the price.  Although our intake of calcium is relatively high, magnesium is a critical cofactor in bone formation and actually increases calcium absorption.”

According to this site, “Magnesium is the most important mineral, activating over 350 different processes in your body; among these functions are energy production, digestion, energy production, bone formation, muscle function, activation of B vitamins, creation of new cells, relaxation of muscles and the functioning of your heart, brain, kidneys, as well as the nervous system.”

Fruits and dark green vegetables are our best sources of magnesium, but most of us do not eat enough of these foods to get the recommended amount.

My favorite form of magnesium is Natural Calm Magnesium Citrate.  It is a powder that mixes with water to form a fizzy drink.  My friend, Erienne, told me about this supplement, and I am so glad!  I drink Natural Calm just before bed, and it definitely relaxes me, and helps me sleep.  I’ve always had problems falling asleep, but this supplement has been very helpful.  It has also been known to help those with restless leg syndrome.

Here’s a little information about Natural Calm from their website:

“Natural Calm is the solution to restoring a healthy magnesium level and balancing your calcium intake—the result of which is natural stress relief. Developed by pioneering nutritional researcher Peter Gillham, Natural Calm is the best-selling magnesium supplement on the market according to health food supermarket scanner reports (SPINs data, 2006). It features a proprietary process that provides the most absorbable, effective and fast-acting magnesium.

Natural Calm handles excess calcium in the body and can gradually reduce accumulated calcium, giving a new lease on life and instant relief to many symptoms of magnesium depletion.

Whether you take a calcium supplement or get your calcium from dairy products or green leafy vegetables, you should accompany calcium with the Natural Calm necessary to properly balance it.”