Paleo diet Archives - Hudson Valley Chiropractic & Wellness

Primal Beauty: My non-toxic skincare regime

March 9, 2016 by drchrista 1 Comment

Did you know your skin is your largest organ? It’s a huge part of our detoxification pathways. Yes, skin is a barrier system, but it also absorbs things through it’s membrane and allows other things out.

I’m always flabberghasted when in one breath, we are told not to worry about chemicals in our beauty products being absorbed through our skin (the FDA has different safety standards for things that go ON your skin as opposed to IN your body), and then that same organization approves the use of a hormonal birth control patch. Errr…. um what?

Personally, I made the transition to non-toxic skincare and beauty products long ago because that didn’t make much sense to me. It also seemed that if I was going to do a lot of work caring about what I put in my body, I should also think about what I put on it as well.

The biggest problem with non-toxic skincare products is of course, finding ones that work half as well as their chemical-laden counterparts. The demand for non-toxic skincare has greatly increased the choices available however, and has even brought these products out of the back aisles of out-of-the-way health food stores to major chain retailers throughout the world. This unfortunately has lead to many products being marketed as ‘natural’ when really they are anything but. So how do you find effective and truly good for you skincare products?

For starters, look in your kitchen. There’s the axiom, ‘if its safe enough to go in your body, it’s safe enough to go on your body.’ This is why they call their products ‘skinfood’ over at Primal Life Organics. (Also because it’s deeply nourishing for the skin!) The great thing about using kitchen products is that you can make your own beauty products yourself. You can save money and know exactly what is them!

Being pretty busy though and having a pretty tiny kitchen, I don’t have a lot of time or space to make my own ‘skinfood,’ so I was thrilled when I found Primal Life Organics. I’ve been using their products almost exclusively for over two years. Here’s a few of the products I personally use and love!

Peppermint toothpowder. You don’t need a lot or even any foam to get your teeth clean and freshen your breath. Especially if you are eating a low sugar, lower carb diet, you may notice like I have, that you don’t get that funky build up on your teeth. (Carbohydrates are the only macronutrients that start to be digested in the mouth. They are broken down to small sugars and as these sugars build up in the mouth, they feed the bacteria there. These bacteria ferment those sugars for food, and in the process, create acids that can erode the enamel of your teeth, leading to cavities & gum erosion.) This toothpowder is a fine clay that creates a gentle polishing paste, without any added sugars or weird foaming agents. I’ve had no complaints from my dentist since using it. I also find that it makes an excellent toothpaste for camping because I can practice Leave No Trace ethics and simply swallow it with a bit of water- without wanting to throw up (like I would with regular toothpaste).
Dirty ‘poo. My hair has been a constant source of frustration for me. It’s super fine, there’s not a lot of it, and it’s pretty limp. I use to wash it everyday, otherwise, it would look greasy and the extra oils would weigh it down. A few years ago, I tried the ‘No ‘Poo’ method of using just baking soda and it was much too harsh for my fine hair. It broke a lot of my hair off at or near the root and I’m still trying to grow out some of those funky layers! Enter Dirty Poo, which has some baking soda in it, but is mostly clay based. The clay absorbs the dirt and excess oil which gets washed out when I rinse the clay out of my hair. The result is perfectly clean hair! I’ve also switched to washing my hair 2-3 times a week instead of everyday and this has cut down on the amount of oil that builds up. (The oil actually builds up in response to being constantly stripped away by typical shampoos.) Dirty Poo has kept my hair much more healthy and even allows it have some of its natural body!
Stick Up deodorant stick. It was a hard transition to just deodorant. I’m definitely a sweat-er and I’m pretty active. It’s taken some time to get use to sweating after years of anti-perspirant use. At first, it seemed like the floodgates were opening and my armpits were making up for all the sweat they were forced to block for years. It’s finally settled out where I don’t sweat much unless I’m being really active and what I do sweat doesn’t have quite the odor to it. This detox and transition to just deodorant took me the better of a year but I’m glad I didn’t give up on it. Coconut oil, baking soda and some essential oils are all that is in my deodorant. No weird propolyene glycol chemical like even some of the ‘natural’ deodorants have. (Sweating is important for detoxing some chemicals!)
Sugar-based hair spray. Given that I have some pretty fine, limp hair, I like to give it a little spritz with this and then scrunch it to give it some body and texture. It washes out easily and isn’t overly drying to my hair.
Fallen face serum. My skincare regime in pretty simple. After a shower, I use some organic witch hazel on a cotton ball to cleanse & tone the skin, then I moisturize with this serum. It’s jojoba oil based, which closely resembles the chemical structure of the skin’s own natural oil. Hence your skin doesn’t have to replace as much oil because it’s not constantly being stripped away. The Fallen serum has essential oils from pumpkin that smell DEVINE and I love using it all the time- not just in the fall.
Fallen body butter. I buy this two jars at time in the fall, when it’s made, so that I have enough to last all year. With a bit of cinnamon essential oil in it, it smells wonderful and the combination of oils is deeply hydrating- no more scaly, dry winter skin!

That’s it! Those are the only 6 non-toxic skincare products I need to use on a regular basis. All are completely organic with ingredients that come directly from nature. Most I could find in my kitchen. My skin and hair skin look great and are healthy too, and most importantly I don’t worry about the future health consequences of my beauty regime.

Paleo Diet: Top 5 Mistakes People Make on Paleo

February 24, 2016 by drchrista 1 Comment

The Paleo diet has been gaining in popularity. I see many patients come into my office having tried it, but not quite getting the results that they hoped for or expected. Based on their experiences, I wanted to share what I think are the top 5 mistakes people make on the Paleo diet.

Not eating enough vegetables. Meat & veggies are like yin and yang to each other. There’s evidence that the antioxidant chemicals in vegetables are what helps reduce the potential cancer-causing properties of meats. (Read more in this article I wrote after the WHO linked meat to cancer and nearly broke the internet.) I like the hashtag Stacy Toth at Paleo Parents uses on their Instagram account #morevegetablesthanavegetarian. Could you say the same about your plate?
Not fully eliminating grains for at least 30 days. I see some folks who say that a Paleo diet didn’t work for them and then upon further investigation, they are still ‘cheating’ with a slice of pizza or having oatmeal for breakfast. Or maybe they are trying, but haven’t checked other foods for hidden gluten-containing ingredients- like sauces and salad dressings. As a functional medicine doc, I use a Paleo protocol as a way to jump start healing of a leaky gut and to reduce inflammation. The interaction of gluten proteins with the lining of the gut is happening on a microscopic, cellular level. This means, any amount of grains is too much. (Certainly if you can see enough of it to put it in your mouth it’s too much!) I support folks experimenting and finding out what works best for them and even finding ways of ‘relaxing’ a bit about food, but this should come after a full elimination period. So if you don’t see the results you want after 30 days on Paleo, but haven’t been honest about grain consumption, well please don’t tell your coworkers that Paleo failed you and is somehow all bunk. Ditto all of the above for dairy.
Still relying on processed foods. Because of the increased popularity of the Paleo diet, a whole cottage industry as grown up around making Paleo processed foods. It’s a nice convenience, but it can be a reason people don’t achieve the results they want. Paleo bread might not have wheat or other grains in it, but the food has still been processed since it’s original form. As I tell patients- there is no Bread tree or plant that one can simply go and harvest loaves of bread from- Paleo or otherwise. Also, if you’re constantly making treats or using lots of almond flour to ‘bread’ things, you may be very quickly and easily exceeding your needed caloric intake with the fat content of the almonds (Fat is like what your first grade teacher said about glue- “a little dab will do ya!“) The goal is to have most of your food come from WHOLE sources with the most ‘processing’ it having gone through before you put it in your mouth is when you cook it. Beware of any foods that come in any package- but particularly a bag, a box or a can. If it bears a government-mandated nutrition label, that’s another clue that it’s no longer a ‘whole’ food. It’s not that these foods should never be apart of your diet, but the majority of your food intake should be real, whole sources, not processed foods.
Not finding your best macronutrient ratio. Many folks assume Paleo is “low carb” or just another form of Atkin’s. I think that what sets a Paleo diet apart from just another Atkin’s diet is the emphasis on food quality and vegetable intake and also the emphasis on flexible macronutrient ratios. Though a Paleo diet is “low carb” compared to the S.A.D., the amount of carbohydrate can be flexible and based on an individual’s needs. For example, I think of 100-150g of carb/day as the ‘sweet spot’ that will be effective for most people, while still helping to maintain thyroid and adrenal health. However, in someone who is trying to address blood sugar issues or pre-diabetes, they may have a period where they need to go lower than that with their carb consumption in order to see results. Once they restore insulin sensitivity, they may be able to handle a slightly higher carbohydrate intake. The point is, we see a variety of macronutrient ratios in the diets of healthy, traditional cultures. Do some experimentation (with real, whole foods!) to find the ratio that works for best for you and bear in mind that this ratio may change as your health status or goals change.
Not giving it enough time/expecting the quick fix. A Paleo diet can do wonders and change lives in very short order. But- usually when it has amazing results it’s because a person is reasonably healthy and still has good metabolic flexibility to begin with. If you have a chronic health condition that you have been trying to address for years, it’s not realistic to expect to see everything to be reversed within the span of a month. Many patients come to me with weight loss as their main goal. If they have had a pattern of chronic inflammation and immune system imbalance, it often happens that they have to heal from that before they can take on weight loss in a healthy way. Fat is the like an energy savings account for the body. If your body is getting constant signals that it is in crisis mode, needing to survive, it’s not going to give up or dip into that critical savings account easily. Be patient. Focus on healing and improving your health. Paleo is not another crash diet to try for short term results, but a sustainable philosophy and way of eating that can have powerful & positive impact on your life.

I’d love to hear what you think. Have you made one or more of these mistakes yourself? (I know I have!) Is there another mistake you think people more commonly make than one of these 5? Let me know in the comments section!

Should you try The Paleo Diet?

December 21, 2015 by drchrista 1 Comment

Paleo. Some call it a “fad diet.” Many associate it with uber-lean, muscle-bound Crossfit-types. It’s been confused with Atkins and the low-carb craze. It’s philosophical underpinnings have been the subject of TED talks and scathing critiques throughout the media. Maligned by vegetarians and vegans, this juggernaut diet trend isn’t going anywhere.

The Paleo Diet is here to stay.

You may be curious about it yourself. You have a coworker or neighbor or fifth cousin-twice removed who lost a ton of weight and swears by it. Or maybe you are thinking that any diet where bacon is heartily embraced is your kind of diet. Perhaps you are enticed by the idea of not having to count calories and still losing weight.

Is The Paleo Diet the right choice for you?

Despite what the detractors say, the Paleo diet is not about trying to recreate the life of a caveman. We can, however, gain some important insights into how our bodies function best by looking to our past. The fact is there is a lot of very modern scientific research that backs up this intuitive & ancestral approach to eating. That’s why having my patients adopt a Paleo-type diet is one of the first steps in their nutritional treatment protocol. It’s about more than just rock hard abs. Here’s why I recommend it and why I think you should do it too:

Nutrient-density. The Paleo Diet is the most nutrient dense diet on the planet. A paper published by Mat LaLonde, a chemistry professor at Harvard, showed that for the same number of calories, a Paleo Diet contained more vitamins, minerals and essential fats than the SAD (Standard American Diet.) Not especially surprising, but what was enlightening is that even when he tried to add dairy or whole grains, he could not come up with more vitamins & minerals without adding more calories. This raw data for this came straight from the USDA’s own database of the nutritional content of foods. When you give the body the nutrients it needs, it doesn’t crave more empty calories in a misguided attempt to get them. While eating a nutrient-dense, whole-foods diet, most people spontaneously lower their calorie consumption, without trying or having to resort to willpower.
Anti-inflammatory. Wheat, dairy, soy and peanuts (a legume) are common allergens, yet are absent from a typical Paleo diet. Gluten in particular has been shown to increase the amount of an inflammatory protein in the gut called zonulin. This protein opens up spaces between cells of the gut lining called tight junctions. When these tight junctions are opened up, it leads to a leaky gut. (In the scientific literature this is referred to as ‘increased intestinal permeability.) Pieces of undigested proteins than cross the gut lining where they meet the GALT- Gut Associated Lymphoid Tissue. Made up of the same white blood cells as the rest of your immune system, its estimated that up 70% of your immune system is hanging out in your gut. When the GALT starts having to react to pieces of undigested protein, it creates inflammation, both in the gut itself as well as the rest of your body. If you have aches or pains, brain fog or memory loss, depression or hormone imbalances (all of which can be caused by inflammation), you really should give the Paleo diet a try.
Whole-foods based. We can argue all day long about what cavemen did or didn’t eat and whether those foods still really exist, but at the end of the day I think we can all agree that whole-foods are way better and more nutritious for you than anything processed. Fresh meats and eggs from pastured and grassfed animals, wild seafood, plenty of vegetables in an array of colors and some fruits. Nuts and seeds. These are not controversial health foods, they’re just common sense.
Sustainability. Diets that leave you hungry and starved are not sustainable. For sustained fat loss and long-term recovery from inflammatory conditions, a diet has to be one that you can follow over the long haul. There are so many resources now; the number of Paleo cookbooks has exploded in recent years and the number of Paleo recipe blogs has grown exponentially. There really is no legitimate reason for getting bored on the Paleo Diet.
Lifestyle Factors. There’s more to health & fitness than just food, yet so many ‘diets’ fail to account for this. Many people will say that Paleo isn’t just a diet, it’s lifestyle. What that means is that food is just the start. Beyond diet, a healthy lifestyle should also include plenty of quality, restorative sleep, stress management, frequent movement & exercise, good posture & alignment, relaxation and time in nature. To heal from a chronic disease, all of these factors must be addressed.

Is Paleo the right choice for you? I think it happens to be the right choice for anyone who wants to build or maintain their health. Want some help getting started on your journey to more energy, less fatigue, clearer skin and less pain? Call my office today at 845-687-6387. I help people like you implement and tailor a Paleo approach to meet their health goals.

January is just around the corner. If you have been thinking of starting a Paleo diet as part of your commitment to get healthier in the coming year, but are a bit overwhelmed or unsure how to get started, check out my New Year, New You! whole-foods based cleanse program. To learn more, click here.

WHO links red meat to cancer- what you need to know

October 27, 2015 by drchrista 1 Comment

On Monday, the World Health Organization announced that processed meats like bacon & sausage were classified as “causing cancer” and red meat as “probably causing cancer.”

Let’s just say, its caused quite a stir. So does this mean that a Paleo or low-carb diet is going to kill you???

No. But there are a few things you should know before eating loads of bacon with impunity.

The risk is small

The report stated that 50g of processed meat a day (less than 2 pieces of bacon) caused an increase in colorectal cancer of 18%. What does that 18% increased risk really look like though? Let’s say 6 out of 100 people get bowel cancer in their lifetimes. And all of those 100 people eat an extra 50g of processed meat a day. An 18% increased risk means 7 people will develop develop bowel cancer instead of 6. That’s one extra case of cancer per 100 people eating 50g of processed meat every day.

The risk is still smaller than that from smoking or alcohol consumption

Cancer Research UK put it this way- 21% of bowel cancers can be attributed to processed and red meat consumption whereas 86% of lung cancer can be attributed to tobacco. In the larger context, 19% of all cancers can be attributed to tobacco, whereas just 3% of all cancers can be attributed to red and processed meat. So it would make no sense to stop eating red meat if you’re going to continue to smoke or drink alcohol excessively.

Red meat can cause cancer

There are several mechanisms by which it appears that red & processed meats can cause cancer. (And it should be noted that these mechanisms have NOTHING to do with whether the meat is of the grain-fed, feedlot-raised variety. That is, eating only grass-fed red meat will not protect you from these potential cancer-causing pathways.) One of those pathways is the digestion of the heme protein. Cytotoxic compounds can be created that damage the gut lining and can lead to cell proliferation- and increased cancer risk. Another mechanism is the metabolism of L-carnitine, an amino acid particularly abundant in red meat. Gut bacteria metabolize L-carnitine into a compound called TMA (trimethylamine). TMA crosses into the blood stream, goes to the liver and is metabolized into TMAO (trimethylamine-N-oxide). TMAO is strongly linked to cancer and heart disease. Another potential mechanism are mutagens that can be created when cooking red meat, particularly grilling and frying (heterocyclic amines and polycyclic aromatic hydrocarbons).

All these mechanisms are modified by vegetable consumption

Chlorophyll (the compound that makes plants green) and heme have almost identical chemical structures. Because of this similarity, chlorophyll can block the metabolism of heme into toxic, gut-destroying compounds allowing it instead to be metabolized to inert (inactive) compounds.

Indoles found in cruciferous vegetables like broccoli, kale, cabbage, and cauliflower have been shown to suppress the growth of tumors caused by heterocyclic amines and polycyclic aromatic hydrocarbons.

As for the link between L-carnitine and TMAO, that is a little more complex. In turns out that a particular species of gut bacteria, Prevotella, is mostly responsible for increased blood levels of TMAO from L-carnitine consumption, according to a 2013 study published in Nature Medicine. Conversely, gut microbiomoes that have more Bacteroides sp. instead of Prevotella converted significantly less L-carnitine into to TMA and eventually, TMAO. Prevotella specialize in fermenting polysaccharides in grains (but not those in fruits & vegetables), so they appear to predominate in the microbiomes of those with high consumptions of grains. Though we can’t say this conclusively yet, it appears from what we currently know, that eating a grain-free diet and getting most of your fiber from vegetables helps moderate the danger of processed and red meat consumption from this particularly pathway.

So I don’t think anyone needs to give up red meat or enjoying bacon from time to time. It comes back to the same, basic, intuitive advice: eat a variety of foods (mix in white meats & fish in for protein sources) and make sure to get at least 5 servings of vegetables a day. That means that there should be veggies on your plate at every meal. I encourage folks to think of building their plates around 4 ounce of animal protein (about 1/3 of their plate) and to fill in the other two-thirds of plate with vegetables. Not only is it a simple way of creating a meal, but it helps ensure that you get the healthiest balance of animal to plant foods.

For further reading check out here and here.

Heal your gut with this simple (and simply amazing) food

September 25, 2014 by drchrista Leave a Comment

As the air turns crisper, we naturally start to crave warmer, moist foods. It’s a perfect time to make simple, nourishing bone broth.

Why bone broth?

For one, its a nutrient dense food. The minerals in the bones dissolve into the broth and are easily digested and absorbed. Bone broth is also rich in the amino acid glycine, which helps nourish and heal the gut. It’s also an extremely economical food. Grassfed beef bones can be bought for mere cents per pound and leftover veggies can be used to fill out the flavor profile. And if that’s not enough to convince you, bone broth will make you a rock star in the kitchen. Add it to soups and stews to make them more flavorful or braise meats in it. My homemade beef broth is what makes my pot roast a perennial crowd favorite. Don’t be surprised if people start asking where you got your mad skills in the kitchen!

You can make bone broth from both beef bones or chicken bones. I’ve found that you can buy the beef bones by themselves, but the best way to get chicken bones is to buy a whole, pastured chicken. Roast the whole chicken and serve it for dinner one evening. Pick the carcass clean and use those bits to make a chicken salad for lunch the next day. Then place the bones into the stockpot and cover with water (3 meals from one chicken makes the investment in a pastured chicken worth it! Also the broth will be more nourishing if you use a pastured chicken). Add 2-3 tablespoons of vinegar (1/2 cup for beef bones) to the water and let it sit for 30 minutes. For beef bones, I like to use a combinations of marrow bones and knuckle bones. The knuckles have more collagen in them, which will add more good nutrients and amino acids to your broth.

After the broth sits for 30 minutes, add some peeled cloves of garlic, a pinch or two of sea salt and some pepper if you’d like. Bring the water to a boil and skim off the foam that rises to the top, then turn the heat down and let it simmer, 24-36 hours for chicken bones, up to 48 hours for beef bones. This is a simple broth, but you can get fancier and add more flavor by adding onions, celery and carrots. Once your broth is done cooking, let it cool. You can skim off the fat that rises to the top, or not. Strain out the bones and vegetables, if used.

Once you have made your nourishing bone broth, enjoy it straight up for a super-nourishing meal or freeze the rest and use it as needed for a soup base, to make stews or to braise meats in. Drink daily for optimal gut health.

Why going ‘gluten-free’ is not enough

September 22, 2014 by drchrista Leave a Comment

Gluten-free is all the rage now with major restaurant chains offering gluten-free menus and even the smallest grocery stores having aisles dedicated to gluten-free products. With the proliferation of gluten-free offerings, one might be tempted to think we are making healthier choices.

This is not the case.

I remember when I first started working with Hashimoto’s patients. After delivering the news that their thyroid condition was in fact an autoimmune condition, I informed them that they needed to go gluten-free in order to prevent their bodies from making antibodies that attacked and destroyed their thyroid gland. Knowing that this can be quite a drastic change for some people, I tried to encourage them by reminding them that this was an opportunity to eat healthier by filling out their diets with vegetables instead of processed wheat products. What quickly became apparent though, is that people simply started swapping their processed wheat products for processed gluten-free products.

Let me be plain: Gluten-free foods are NOT health foods.

Gluten-free products are highly processed. It takes the marvels of modern machinery to make something made of rice flour to not taste gritty and chalky.
Gluten-free foods are high in sugar. What’s the best way to cover-up that chalky taste? Sugar. Lots of it!
Gluten-free foods are terrible for blood sugar regulation. Another way to improve the taste & texture of a gluten-free food, besides adding a lot of sugar, is to using highly refined starches like cornstarch, potato starch & tapioca starch. These are very fine powders that are often a solution to that ‘gritty’ texture of rice flour. The problem is that they are so refined, there is nothing to digest and their carbohydrate content hits the bloodstream very quickly, provoking an insulin spike. This is very hard on the pancreas and is the same mechanism that leads to the development of Type II diabetes.
Gluten-free foods use refined vegetable oils. Fats are another way to cover up the chalky taste & texture. This wouldn’t be so problematic if we were using heat-stable, traditional fats like coconut oil or butter. However, most refined foods have refined fats in them like canola and soybean oil. These oils are not stable at high temperatures and have gone through a complex treatment process to deodorize and clean them before they are even sold to you. Why would they have to go through this process? Because they are so delicate, they become rancid just going through the extraction process. They have to be cleansed and deodorized or they would be too disgusting to eat. While the smell may be gone, the artery-destroying free radicals and inflammation-promoting omega 6 fats are not. Avoid these.
Gluten-free foods are not a good source of nutrients. This is a problem with any processed food. Processing removes and/or destroys the nutrient content. The more highly processed, the more of the nutrients that have been destroyed. Compared to vegetables, grains aren’t that great a source of nutrients to begin with. Refining them further into flours and even starches, removes what little there was to begin with. If health is really your goal, its best to swap out gluten-free wanna-be foods for real, whole foods that are naturally gluten-free. Like vegetables 🙂

It’s for the above reasons that I started recommending a Paleo-type diet when I need my patients to go gluten-free. Paleo is about whole, real foods. It’s also about healing the gut. Because here’s the other thing I began to notice when my patients just started swapping their processed wheat products for gluten-free processed products: they started developing sensitivities to other grain products- particularly the ones that they started consuming more often in the processed gluten-free foods. In the scientific literature this is known as ‘cross-reactivity.’ This occurred because the underlying problem- often a leaky gut- was not fully healed by simply switching to a ‘gluten-free’ diet.

I also noticed this pattern in my Celiac patients. Their symptoms greatly improved on a gluten-free diet, but they still didn’t feel fully well or healthy until they started eating more whole foods and less processed food. Again, years and years of irritation and inflammation in the gut could not be fixed simply by going gluten-free. All grains needed to be eliminated and more nutrient-dense foods like vegetables and bone broth needed to be added.

If a product has to be labeled ‘gluten-free,’ its probably not healthy for you. If health is truly your goal, you would be better off investing in naturally gluten-free foods like animal products, vegetables, fruits and nuts.

Ancestral Health

August 20, 2014 by drchrista Leave a Comment

We have more access to more information about health and disease than at any other period of human history and yet, we are arguably the most unhealthy we have ever been.

Here in the U.S., the sky-rocketing rates of obesity are a daily news story. Rates of chronic illness like heart disease, diabetes, arthritis and autoimmune disease are increasing at alarming rates. Diseases we thought only happened in aging adults are occurring in younger children.

Ironic isn’t?

If you’re old enough, you may remember a time when obesity was rare; when cancer was rare and only your rapidly aging grandpa has developed ‘diabeetus.’ So what happened? What has caused such a profound change in our health?

There are many answers to that question and as of yet, no proven smoking gun. Searching through the myriad of possibilities would take time we don’t have. What we need is a framework for understanding what effects health and gives us a blueprint to search for the place where we seem to have gone off the map.

The concept of ancestral health is that framework.

We think that cavemen lived ‘short, brutish’ lives, but archeology says that is not really the whole story. Sure, life expectancy was low, but that was a population average, mostly skewed because childbirth was such a dicey proposition. There were plenty of early humans who survived well into old age if they managed to survive disease epidemics, broken bones or becoming a meal for another creature. The point is, even if they made it to past all those hurdles, obesity heart disease and poor health weren’t destined for them simply by virtue of having reached that age.

From what archeology studies tell us, hunter-gatherers were lean, well-built with little tooth decay and no need for orthodontics. By studying modern hunter-gatherer tribes, we have inferred that they spent an average of 20 hours a week engaged in activities necessary for survival, spending the rest of their free time visiting relatives, creating art, or engaged in other leisure activities.

Can you imagine? All your needs met in the space of a part-time job? Very little stress and plenty of time to kick back, relax and enjoy life. No running yourself ragged, running in literal circles, going to gym to keep fit. No having to watch every last piece of food you ate in order to stay trim. No smartphone constantly ringing with requests from people who need something from you…right now! Growing old gracefully, with a strong, supple body. Getting plenty of restful sleep each and every night. Unburdened joy. Not sounding so bad, eh?

So how do this relate to health?

Well I’m glad you asked because you see, we have those same bodies. Bodies that want to be lean and fit and healthy and strong. It is our genetic potential and can be our genetic reality under the right circumstances. The problem is that we have changed the rules of the game much faster than our ancient bodies can keep up with and adapt sufficiently to. Since World War II, we have introduced 50,000 novel chemicals into our environment. We haven’t studied the long-term safety of most of these, let alone the combinations of them that we are exposed to daily. GMOs in our food supply, animals raised on grain instead of grass, pharmaceutical drugs, indoor lighting, smartphones, tablets and laptops, constant stress, automobiles- all are things that are completely new to humans beings in the last 100 or so years. All are interacting in ways that eroding our health.

The sad fact is that many of us don’t eat real food anymore. Many of us spend hours a day only exercising the tiny muscles in our hands while sitting on the biggest muscles of our hips and thighs. This is not how our bodies were designed to function and it is slowly killing us.

Using this framework, I make recommendations to my patients to get their current reality to be more congruent with their ancient genetics. Why? Because when these two are aligned, improved health is often the outcome. I may encourage patients to eat a more whole food diet, or to sleep in pattern that aligned with their brain’s ingrained circadian rhythms or to move and exercise in way that builds so-called ‘functional movement’ patterns. In doing so, we honor the innate wisdom of our bodies and their desire to be healthy.

7 Paleo diet weight loss mistakes

February 18, 2014 by drchrista Leave a Comment

Did you start a Paleo diet this year hoping to lose weight? Have you seen all the buzz about other people who have lost weight on a Paleo diet without counting calories, all while eating bacon and butter to their heart’s content? Are you becoming frustrated that you aren’t seeing the same results???

You aren’t alone!!! If you aren’t losing the weight that you want to, it doesn’t necessarily mean there is something wrong with you or that “Paleo doesn’t work.” There are several common mistakes that newbies and seasoned veterans alike make when it comes to Paleo eating for weight loss. I’ve made a few myself. In this post, I’d like to share with you 7 of the most common reasons people don’t realize their weight loss goals on a Paleo diet.

You’re eating too much. At some point, calories do matter! I wrote more about this here, but the ‘unweighed, unmeasured’ ideal of Paleo works best for people who have a lot of weight to lose, who are making the switch away from a really poor diet to begin with or who already have good appetite control. If you only have 10-20 pounds to lose, already eat a decent diet, or tend to struggle with strong cravings or emotional eating, you really need to do some tracking of your caloric intake for a few days. You don’t need to to obsess about it, but you may find that you are eating 800 calories just in nuts. Or maybe you’ve been a little too liberal with the grass fed butter. Healthy fats are good for you and essential to a healthy diet, but remember that they do have more then twice the number of calories per gram as protein or carbs, so they are easy to overeat.
You are too inflamed to lose weight right now. Whenever there is chronic inflammation in the body, cortisol is secreted in order to control and suppress the inflammatory response. It acts like the brake on the whole thing. Cortisol will also affect blood sugar regulation and under the influence of the cortisol, we tend to store more adipose (fat) tissue, particularly in the abdominal region. If you have unaddressed food allergies/intolerances, autoimmune disease or hormone imbalances, your cortisol is going to be too high and this will make weight loss more difficult. In this case, the first and primary focus should be calming down the inflammation. Once that is addressed you can begin to eat and exercise in a manner that will support your weight loss goals.
You aren’t sleeping enough. Yes! You can sleep your way to a skinnier you! Sleep deprivation increases cortisol levels. Also during sleep, the body produces growth hormone, which helps build & repair muscle and burn fat. It has also been shown that a lack of sleep can lead to increased cravings and less ability to resist those cravings. If you aren’t getting enough sleep or aren’t sleeping well, you’re not going to be able to reap the full benefit from any exercise that you are doing or from the diet changes that you have made. Eight hours of sleep a night needs to be the minimum. Sleep in a dark room with as little noise as possible. Remove electronic devices from your bedroom. You can read more about good sleep hygiene here.
You are over or under exercising. Exercise is a stress to the body. It works by actually tearing the muscles a bit or putting stress on the bones, and when the damage is repaired, our bodies make the tissue a little bit stronger in order to be better prepared for future stresses. This means that adaptation and the benefit from exercise technically comes from the REST period AFTER the actual physical exercise! So if you are doing hard workouts 5-6 days a week, going for broke every time, you are probably over training and causing too much stress and damage while not giving the body a chance to repair and adapt to the stress. At the same time, if you aren’t doing any sort of physical activity and you have a pretty sedentary job or sedentary hobbies, you may not be giving your body enough of a stimulus to lose weight. At the end of day, fat loss depends on a calorie deficit. The most fun and beneficial way to do this is to eat a nourishing, whole foods Paleo diet while increasing your activity a bit. You don’t have to be an exercise junkie or have a gym membership, just try incorporating more walking into your day, riding a bike to do errands in town, etc. You can also find plenty of quick, bodyweight exercise routines you can do from home on the internet. Jump squats, push-ups, pull-ups, planks, burpees are all great full-body exercises that can be done in various combinations and sets to get a short HIIT workout in without even leaving your house.
You aren’t eating enough protein. Protein helps repair muscles and tissue and also provides satiety from a meal. A minimum standard for protein is 0.8 grams per pound of body weight. If you are trying to lose weight and especially if you are exercising more, I recommend people aim for 1 gram per pound of body weight in protein a day. (Also, the math is WAY easier!) So a 150-pound person should aim for 150 grams of protein a day. A large egg contains approximately 7 grams of protein. So if you are only eating 1-2 eggs in the morning, you might need to add a denser source of protein to your breakfast. Try adding some leftover chicken, pork or beef from dinner the night before. I also like to add a tablespoons of grass fed beef gelatin to my coffee for additional 12 grams or so of high quality protein.
You are eating too much or too little carbs. If you followed the USDA food pyramid guidelines, you’d be eating 300g or more of carbs a day. Processed foods, because they often contain a lot of hidden sugar, are also really high in carbohydrates. Carbs in and of themselves are not bad, but carbohydrate intake has to be matched to activity level. If you sit at a desk all day and don’t exercise regularly, eating lots of sweet potatoes and bananas is probably going to stymy your weight loss efforts. Conversely, if you are doing Crossfit 4 days a week and eating 50g of carb a day, you may find that your performance is suffering. Also, you may find your carb carving increase to the point where you can’t resist gorging on non-Paleo dense carbs, which defeats the whole purpose of trying to eating healthier in the first place. A good range for most people to start is 100-150g of carb a day. After a month or so, see how you look and feel. If you are leaning out, but still have energy and aren’t craving sweets all the time, you’ve hit the sweet spot with carbs. (Bad pun definitely intended.)
You are eating to many nuts/snacks/treats. I find a lot of people are addicted to snacking. A question I hear often, is “what can I eat for snacks?” Ideally, you shouldn’t need snacks. If you have to pound two fistfuls of almonds between breakfast and lunch or you become a hunger monster, then you aren’t eating enough protein and/or fat at breakfast. Nuts are great and certainly worth eating, but because of their portability and Paleo-friendliness, a lot of folks new to Paleo over-do them at first. I also see people go over board on the Paleo ‘treats’- muffins, cookies and breads made with almond or coconut flour instead of regular white flour. These can pack an even greater caloric punch without having the same feedback mechanism that tells the brain, ‘stop, I’ve had enough’ as the whole food. Treats should be just that- occasional treats, not everyday food items. The same goes for snacks. Nuts can be great to carry around and have when you’re in a pinch, but if you are trying to lose weight, don’t rely on having them everyday as a ‘snack.’ Before having a snack, check in with yourself to make sure you are legitimately hungry. A lot of people snack for reasons other then hunger- they are bored, stressed, tired or even just because its a certain time of the day. If you aren’t hungry, then find something else to do to break the habit. Drink water, stand up & stretch or even just do a mini-meditation session where you take 10 deep breaths, and just focus on the breathing. If you, however, legitimately hungry then have your snack and try to make tweaks to your next meal to make it more satisfying for longer.

Have you been making any of these common mistakes? Feel free to share your experience in the comments below!

7 reasons I recommend a Paleo diet to all my patients

October 28, 2013 by drchrista Leave a Comment

Diets fads certainly come and go and it would be easy to consider the Paleo diet another one such ‘fad’ diet. I often hear people argue that ‘everything is healthy in moderation’ and ‘eliminating whole groups of foods is never a good idea.’

Whereas the name ‘Paleo’ may be new, the diet is anything but a fad. I like to think of it as ‘optimum human nutrition;’ it’s the diet our bodies adapted to eating a million years ago. We like to think that cavemen lived ‘short, brutish lives,’ but if the lifestyles of modern hunter-gatherer cultures are any indication, our ancestors enjoyed vibrate health; had lean, strong bodies (this is true according to anthropological data); and enjoyed plenty of leisure time, spending the equivalent of 15-20 hours a week hunting or gathering for their basic needs.

Rhetoric aside, I started recommending a Paleo diet to my patients after seeing the research- indications of how modern foods were eroding way our health and leading to chronic disease. At first, I didn’t know it even had a name, let alone a following. It was just the best foods to eat to facilitate health. When I first read about the Paleo diet, it all ‘clicked’ together and now I had a direction to send my patients in for recipes, meal sharing ideas, and community. More specifically though, here’s my list of the top 7 reasons I recommend a Paleo diet for my patients.

It’s gluten-free, without all the junk. Before discovering Paleo, I prescribed a gluten-free diet for many of my patients. The problem was, they would eat the same foods, just gluten-free versions of them. Instead of swapping breads & pastas for more nutrient dense veggies and animal foods, they would simply fill up on gluten-free breads and pastas. Worse still, several thought that being ‘gluten-free’ made certain junk foods somehow healthier. Not only are these foods often even more heavily processed then their wheat-containing counterparts, it was missing the whole point of the gluten-free diet AND it was much more expensive for them. Paleo has been useful in teaching my patients to eat a more whole-foods diet.
It eliminates cross-reactive foods. I’ve had several patients with Celiac disease who definitely felt better after going gluten-free, but still weren’t 100%, even after years on a strict gluten-free diet. Since other grains can cause gluten cross-reactivity, these folks found that they did much better not just eliminating gluten, but all grain products.
It’s the ultimate elimination diet. When it comes to food allergies, the gold standard for testing is still an elimination diet. I hope one day we have easier & more convenient testing, but at the moment, this is not the case. One thing the food allergy testing via blood doesn’t take into account is that if your immune system is not functioning properly, you may or may not make the antibodies that will show up on the blood test. Some people are over-reactive. When I see an allergy test that has someone reacting to a lot of ‘normal’ foods like green beans or blueberries, I often suspect a leaky gut situation where the immune system is reacting to everything because the gut is not working properly as a barrier system. The Paleo diet eliminates all the common foods that would lead to a leaky gut, thereby facilitating gut healing. Since the gut lining will replace itself in 21 days (in a fairly healthy person), after a month of Paleo, we can reintroduce certain foods and usually get a pretty clear indication of which ones a person has an allergy, intolerance or sensitivity too.
It can help balance blood sugar. Some people think Paleo is the same as low carb or Atkin’s. It’s not. You can do carbs on Paleo, the key is to find the right amount for you based on your health history and activity level. That being said, because carbs on the Paleo diet come from minimally processed, whole foods sources, its much harder to eat the same amount of carb contained in the S.A.D (Standard American Diet). A S.A.D., following the USDA food pyramid guidelines of 8-11 servings of ‘whole-grains’ a day, will have upwards of 300g of carb a day. Unless you are a marathon runner, this is probably way too much carbohydrate for you, especially if you have a job that has you seated most of the day. Conversely, a typical Paleo eater will take in an average of 75-100g of carb a day without paying too much attention to it. By lowering carbohydrate levels, the need for insulin and the dramatic swings in blood sugar are reduced. This helps most people have even energy throughout the day, without the typical after lunch food coma or the need for excessive amounts of coffee and caffeine to keep you going. Lowering carbohydrate intake and getting carbohydrate from whole food, vegetable sources can also reverse insulin resistance and even Type 2 diabetes, especially when coupled with appropriate exercise.
It’s nutrient dense. We’ve all heard of people who have done crazy diets like an all Twinkie diet or all McDonald’s food diet and lost weight, but at what cost? These foods contain very little in the way of micronutrients and even if the body isn’t starving for calories, it will be starving for these missing nutrients. Since a Paleo diet focuses on eating the most nutrient dense of whole foods, many people easily meet their body’s need for micronutrients in far fewer calories then with a diet based on processed foods.
It doesn’t require a bunch of fancy or hard to find super foods. ‘Superfoods’ have become quite the fad lately and many of us seem to think that adding some acai or goji berry to our daily smoothie will forgive a multitude of nutritional ‘sins.’ Variety is key however, especially when it comes to plant foods. It is also helpful to remember that antioxidants, especially those in so called ‘super foods,’ follow a dose-response curve- too little isn’t good for you, but neither is too much. Overloading on super foods not only hurts you by luring you into a false sense of security about the quality of your diet, but also potentially hurts your wallet as you pay more for the marketing and fancy package then actual nutrition. It’s best to stick with nature’s original ‘super foods,’ grass fed butter or ghee and organ meats from grass fed animals.
It’s easier to stick to then a starvation diet. I encourage my patients to eat!!! If it’s a whole food, eat as much as you want. You have to feed your metabolism, both for healing and for fat loss. The main reason typical ‘diets’ (such as calorie-restricted, starvation type diets) fail is that the body’s response to calorie-restriction is to slow metabolism down, ensuring that while you may lose weight temporarily, this effect won’t last. Aside from yo-yoing numbers on the scale, this is not the way to build true health. By feeding the body nutrient dense, whole foods, not only does it keep metabolism humming along, but it gives you freedom- freedom from counting calories, obsessing over food grams and the like.

In the end, I have yet to have a patient who gave it an honest go tell me, “Doc, this Paleo diet thing sucks. I’m quitting.” More often then not, my patients tell me “I feel fantastic! I wish I would have listened to you before and started this Paleo gig sooner!” Which I guess could be reason #8 why I recommend a Paleo diet to my patients- it works!

If you’re local to the Hudson Valley and already a Paleo enthusiast, I’ve started a Paleo Meet-up group just for you! Come join us over here!