Why You Should Take Digestive Enzymes

Why You Should Take Digestive Enzymes

Wouldn’t it be wonderful if all of our guts were so healthy and perfect that we never needed to worry about what we ate?

Ah, dreams.

That’s not the world we live in folks, and I find that many people come to a paleo diet out of concern for their health and because of some issues, often of the gastrointestinal nature.

Probiotics are awesome and work wonders for many people (this is the one I recommend) but they can’t do it all.  

If you’ve had chronic issues with diarrhea or constipation, you may not be absorbing or digesting all the nutrients from your food.

I know many people who have tried elimination diets and can’t figure out what it is they are intolerant to.  I also know many people who just can’t do that, but don’t want to battle terrible gas, bloating, and other distresses all the time.

For these people, i think a good digestive enzyme supplement is helpful.  Healing the gut takes time and is a multi-pronged approach.  

If you’ve had a “weak stomach” for as long as you can remember, chances are you’ve flushed out quite a few of those important enzymes that help you digest food.  Lactase is a big one that gets flushed and it’s what helps us digest dairy.

Diarrhea can build on itself.  It can start from a food trigger like dairy and get worse and worse if the body can’t make enough enzymes to accommodate these foods.

Low stomach acid also makes it hard on the body, especially when it comes to digesting protein and fat.  A good enzyme supplement can help here, but it is important to get real help from a qualified practitioner if you do have low stomach acid, and also to encorporate HCL (like this) into your diet as well.

The proper digestion and absorption of nutrients is no casual issue.  Nutritionists often say  that you aren’t what you eat, you are what you absorb.  That’s an important distinction.

A number of gastrointestinal concerns – damaged gut lining, poor microbiome health, chronic diarrhea for myriad reasons, can all contribute to the flushing of vitally important enzymes that help us break down these foods for absorption.  Without them, food can increasingly irritate the gut lining causing more flushing.

There’s no point in eating a healthy diet if food is not being absorbed.

That’s why, for people with these kinds of gut issues, I recommend a digestive enzyme supplement.  This is the one I like.  It contains enzymes to help break down protein, fat, carbohydrates, fiber, and lactose so it’s a big all-around help with every meal!  Find it here. 

Take it with every meal and I bet you’ll notice a decrease in gas, bloating, and other issues that sometimes occur even when eating a healthy diet!

Let me know how you like them!

 

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So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

#119: Long-term and Intermittent Fasting for Women

#119: Long-term and Intermittent Fasting for Women

Hi loves!

It’s episode 119!

Be sure to check back every Tuesday for a new episode, and head over to iTunes or Stitcher to subscribe!

To leave a review for the podcast (OR JOIN IN ON THE APPLE WARS!!) go to: http://coconutsandkettlebells.com/review. I would appreciate hearing from you more than I could possibly say!

This week, Noelle and I discuss different kinds of fasting and their effect on women specifically!!!

Got a question you’d like us to answer? Email us at paleowomenpodcast@gmail.com.

Subscribe: iTunes | RSS

Listen right now here:

Play in new window | Download

10% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.

Topics

[13:47] Long-term and Intermittent Fasting for Women

Links!

Noelle’s website: http://coconutsandkettlebells.com

Stefani’s website: http://paleoforwomen.com

http://www.prepdish.com/junechallenge


Prep Dish

Prep Dish, a subscription-based meal planning service, is doing a super cool 21-Day Meal Prep Challenge to help people start making meal prepping and planning a habit. One of the biggest hang-ups for people when it comes to getting into a routine that involves meal planning and cooking is simply getting started. So, Prep Dish has created a 21-Day Meal Prep Challenge to help motivate and encourage you to get started.

When you sign up for the challenge, you’ll get an easy to follow guide for prepping all of your meals for 21 days, as well as access to lots of goodies like mini-challenges, checklists, bonus recipes, and a Facebook group for accountability.

In other words, the challenge has everything you need to set you up for success. It’s only a 3 week commitment, and you’ve got a lot of people in the community to do this with.

The 21-Day Challenge start June 2nd! To register, go to: http://prepdish.com/junechallenge

Paleovalley


Paleovalley offers high-quality, nutrient dense snacks and supplements to help you maintain balance, strength and health throughout the rollercoaster of life. Their products are 100% grass-fed and grass-finished, and are processed and preserved following the highest standards. One of their most popular products, Grass Fed Organ Complex, is a gently freeze-dried organ supplement in pill form that contains beef liver, heart, brain and kidney.

The organ meats are 100% grass-fed beef organs which are Non-GMO and never given antibiotics, steroids, hormones or grain. There’s absolutely no fillers or flow agents and the wide array of organ meats ensures greater nutritional value and density.

As a special offer for our community, Palleovalley is offering 20% off their Grass Fed Organ Complex supplement. To take advantage of this special deal, go http://paleovalley.com/paleowomen.

Thanks for your support, and for listening! We absolutely love being a part of your lives.

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So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

Are you a Restrained Eater?

Are you a Restrained Eater?

Did you know that there are actually three different major types of eating issues?

There are eating disorders, disordered eating, and then something similar to disordered eating called ‘problematic eating behavior’.

One of the interesting types of problematic eating behavior seems to describe MANY of the people that I talk with in the nutrition world and many of my readers- they are called restrained eaters.

Restrained eaters are eaters who struggle with chronic restrictiveness- either eliminating foods or chronically dieting. 

If you are a yo-yo dieter or find yourself continually in the cycle of losing or gaining weight, you may be a restrained eater.

When restrained eaters are confronted with weight gain, they feel negative emotions which can then cause them to overeat.  They also feel guilt when they eat a food they’ve deemed “bad”.  Restrained eaters also have an obsession with body shape and weight and may use self-judgement as a tool to spur their weight loss goals.

Sound a little familiar?

In the paleo community, we eliminate certain foods for health reasons.  In other forms of dieting we restrict processed foods or calories to help lose weight.

Research shows that these things DO help people lose weight.  But research also shows that restrained eating can actually promote eating disorders.

Approaching weight loss from a perspective of restraint and negativity- the “i’m getting so fat I’ve got to lose weight” mentality, is a moving target.  Nothing will ever be good enough.  And when/if it is, it won’t last, because the way we get there is unsustainable.

Now, I know some people who do make restrained eating a lifelong change and feel great.

But there’s a difference.

These people restrict certain foods not because they are afraid of them (i.e. GRAINS and CARBS), but because they are making other choices that are healthier for them.

They are thinking about what foods they can eat to be as healthy, happy, and energetic as possible. They are approaching restraint from a POSITIVE perspective.

With these people, it’s not about eating as few carbs as humanly possible, it’s about eating how many feel right.

Of course there’s always the disclaimer that our modern world of processed, hyperpalatable foods makes knowing how many carbs are right difficult. And some people struggle with conditions like insulin resistance that make unhealthy carb cravings REAL.

But for most eating all whole, unprocessed food, there’s no reason to be afraid!

Research shows that these positive eaters have higher self-esteem and better long term weight management success.

My friends will tell you that they have an emotional freedom they never had before as well.

It just worries me in this day and age of “keto”, which is basically paleo circa 2011, being masqueraded as the all-powerful life changing, freedom giving lifestyle, that so many of these people are just restrained eaters on another diet.

25 grams of carbs is not right for many women.  It’s just not.  And obsessively tracking and counting them is just the kind of behavior that leads to chronic dieting.

How do we break that cycle?

It’s both easy and hard.

It requires turning to a type of eating called intuitive or mindful that focuses on listening to the body, to what it needs and what it wants, listening to the emotions that so often control us and taking everything in without judgement.

From there, we make food choices.  We don’t count macros.  We just listen and lovingly try to make each meal and food choice about HEALTH and NOT about weight.

That sounds too easy for most restrained eaters.  They want to track, count, weigh, obsess and ruminate.  I’ve been there too.

But the truth is, it sounds too easy because it actually is really, really hard.

A restrained eater is often not as self-aware or in touch with themselves as they think they are.  They don’t know how to navigate health without a map of good and bad foods to guide them.  The vast world of food choices is scary and they are afraid, above all, of gaining weight or staying in one place.

But it does represent a way out.  Still restrained?  Sure.  No one’s recommending you binge on twinkies.  That’s not the point.  A mindful body will rarely ask for twinkies.

But if it does ask for chocolate sometimes or an apple?  Or even *gasp*, a potato?  A mindful eater will eat, without self-judgement.  They will also probably choose more fruits and vegetables and crave less fast food.

Want to give it a try?  I made a program to help you do just this.  It’s called Weight Loss Unlocked and you can find it here.

Either way, I want you to know that I’ve fought this battle and I know how it feels.

I know the pain of those self-judgments and I can tell you I’d rather be the weight I am now, whatever it is, and be this happy and free, than be constantly angry and mean to myself for not being a weight that isn’t right for me.

True diet freedom is never having to be on a diet, even one cleverly disguised as a lifestyle, again.

Do you struggle with restrained eating?  How do you overcome these issues?

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So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

#118: Raising Confident Daughters, Bodybuilding and Macros, & Hormonal Acne

#118: Raising Confident Daughters, Bodybuilding and Macros, & Hormonal Acne

Hi friends!

It’s episode 118!

Be sure to check back every Tuesday for a new episode, and head over to iTunes or Stitcher to subscribe!

To leave a review for the podcast (OR JOIN IN ON THE APPLE WARS!!) go to: http://coconutsandkettlebells.com/review. I would appreciate hearing from you more than I could possibly say!

This week, Noelle and I discuss raising confident daughters, body building and macros, and hormonal acne.

Got a question you’d like us to answer? Email us at paleowomenpodcast@gmail.com.

Subscribe: iTunes | RSS

Listen right now here:

Play in new window | Download

10% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.

Topics

[14:08] Raising Confident Daughters
[41:45] Bodybuilding and Macros
[53:20] Hormonal Acne

Links!

Noelle’s website: http://coconutsandkettlebells.com

Stefani’s website: http://paleoforwomen.com

Sun Basket

Sun Basket is a fresh ingredient and recipe delivery service that uses organic, sustainably sourced, seasonal ingredients from the country’s top farms. Sun Basket makes it easy to cook delicious, gluten-free or paleo meals in your own kitchen in just 30 minutes or less, making it perfect for those who are busy, on-the-go, and balancing tight schedules. When you sign up for Sun Basket, you’ll get organic, fresh, non-GMO ingredients sent directly to your door each week that are pre-measured, so there’s no waste, hassle, or grocery shopping.

And now, Sun Basket now offers gluten-free family meal options, making it easy to customize to your needs. As a special offer for our community, Sun Basket is offering THREE free meals with your first order. To get this special deal, go to http://sunbasket.com/paleowomen. That’s right, when you sign up, you’ll get three totally free easy to prepare meals with your first order.

Thanks for your support, and for listening! We absolutely love being a part of your lives.

Paleovalley


Paleovalley offers high-quality, nutrient dense snacks and supplements to help you maintain balance, strength and health throughout the rollercoaster of life. Their products are 100% grass-fed and grass-finished, and are processed and preserved following the highest standards. One of their most popular products, Grass Fed Organ Complex, is a gently freeze-dried organ supplement in pill form that contains beef liver, heart, brain and kidney.

The organ meats are 100% grass-fed beef organs which are Non-GMO and never given antibiotics, steroids, hormones or grain. There’s absolutely no fillers or flow agents and the wide array of organ meats ensures greater nutritional value and density.

As a special offer for our community, Palleovalley is offering 20% off their Grass Fed Organ Complex supplement. To take advantage of this special deal, go http://paleovalley.com/paleowomen.

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So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.

Tips for Getting Iron Without Red Meat

Tips for Getting Iron Without Red Meat

I have not a thing against red meat.  But many women I talk with do.

There are lots of reasons someone might avoid red meat- family history of colorectal cancer, ethical issues with red meat or meat in general, or just plain not liking it.

But a common recommendation for women, especially those with a history of anemia, is to eat lots of red meat (especially in the form of liver) for all the good iron.

Non-pregnant, pre-menopausal women actually have a daily requirement of twice the amount of iron as men!  Because we lose iron through menstruation, it is very important for us to makes sure we’re getting enough, lest we develop iron-deficiency anemia.

While red meat is a good source of iron, there are actually lots of other sources, some even higher in iron.

Dietary sources of iron include two different kinds of iron- heme and nonheme.  Heme iron is most often found in food and is much more bioavailable than non-heme iron which is contained mostly in plants.

That’s why vegetarians and vegans have so much trouble getting enough iron!  Even though they may be eating foods that contain a good amount, it isn’t well absorbed.  Phytic acid from grains and legumes and polyphenols from tea and chocolate can also reduce absorption of this important mineral.

But getting enough iron doesn’t have to be a red meat fest if you don’t want it to.  Below are several non-red meat foods that contain higher amounts of iron which you can try to incorporate more of.  You probably already eat some of these now!

Good Sources of Iron That Aren’t Red Meat

  • Organ Meats
  • Oysters
  • Clams
  • Dark Meat Turkey
  • Chicken Breast
  • Beans (be careful if you are sensitive to these)
  • Dark Leafy Greens

Iron Supplements

If you need to supplement your iron (and many women do) first make sure it is ok for you with your doctor.  Iron overload is toxic to the body.

Second, try a good quality iron supplement (I like this one).  Typical iron pills you might get are constipating and cause nausea, as well as being poorly absorbed.  This brand is a great choice to avoid those things.

Many women also like to take desiccated liver because they want the benefits of liver without actually having to taste it!  This is the brand of desiccated liver I like.  

Consider also doing a lot of cooking in a cast iron skillet (like this one).  It will help incorporate some iron into your diet, plus it heats evenly and makes food taste better, especially as it is used over time!

Being in the paleo world, it is tough to find any advice that doesn’t center on eating as much as possible red meat.  I think we all got so burnt out on not eating it, we’re just psyched to eat steak again!

But red meat isn’t for everyone.  I have met MANY women who struggle to eat it because they just don’t like it.  I have met many others who can’t afford good quality and don’t want to risk it.

Whatever your reasons for avoiding it, I wanted to provide a little comfort that it is possible to get iron, particularly heme iron, in your diet even if you don’t eat much red meat.

How do you get enough iron?

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So, just as a heads up - some links above may be my affiliate links, which means I get a small commission if you click on it and make a purchase. Doing so is no additional cost to you, but helps me tremendously. Your support is SO greatly appreciated, so thank you in advance if you choose to do so. Check out my entire disclosure to know exactly how things work.