by Stefani Ruper | May 5, 2017 | Blog, Body, PCOS, This Week in Paleo |
Many, many women suffer from anemia, the most common kind being iron-deficiency anemia.
But did you know there are actually several different types of anemia?
If you are very pale, with pale conjunctivae, have heavy periods, or lack energy, you may have anemia.
The only real way to find out if you do and what kind, is to see your doctor and have a blood test run. A good doctor will be able to discern these results to decide if your anemia is due to iron-deficiency, chronic inflammation or illness, macrocytic anemia or another cause.
I suggest a doctor who works in functional medicine if you don’t have one you like and trust already.
For my readers, I’m primarily concerned with two types of anemia- iron deficiency and macryocytic.
Iron-Deficiency Anemia
This is the most common kind of anemia and can result from a diet too low in iron, heavy periods or even regular menstruation coupled with low iron intake, vegetarian or vegan diets, or low stomach acid among other things.
Iron is found in two forms- heme and non-heme with heme being the most available, easily used form by the body. Heme iron is found primarily in meat while non-heme is found primarily in plants.
Vegetarians and vegans may be low in iron because they primarily consume non-heme iron. Several factors enhance and inhibit absorption of non heme iron. Inhibitors include polyphenols and flavanoids from things like tea and coffee, oxalic acid found in spinach, chard, berries, and chocolate, phytic acid from grains and legumes, and phosvitin from egg yolks.
Low stomach acid can cause iron deficiency anemia because stomach acid is where protein is primarily broken down for digestion.
Those with low stomach acid typically take a hydrochloric acid supplement (like this one) that helps supplement the acid in the stomach to properly break down proteins and fats. The best kinds are those which contain pepsin, an enzyme that helps digest protein. I like this one.
For those with low iron intake, who don’t eat much meat, or who need supplemental iron, I recommend this brand. It is easily absorbed and non-constipating. Make sure with your doctor or qualified nutritionist that you need iron before you begin taking it as too much iron can be toxic.
Megaloblastic Macrocytic Anemia
Sometimes women suspect they have iron-deficiency anemia when they really have a different kind of anemia called macrocytic anemia. Macrocytic anemia occurs due to deficiencies of Vitamin B12, Folate, or more rarely B6 which cause the release into circulation of red blood cells that are fewer than normal as well as large and immature. This type of anemia can occur in vegans and vegetarians, those eating poor diets, as well as women with PCOS or the MTHFR gene mutation.
In vegans and vegetarians, vitamin B12 deficiencies are common due to a lack of the vitamin in the diet. If this becomes chronic, B12 deficiences can cause macrocytic anemia.
In those with poor diet, sources of folate are rare. Those who I worry most about are those consuming very high protein, low carbohydrate diets with very few vegetables. Processed foods actually often contain folic acid, helping to avoid deficiency, but in an unprocessed diet that is very low in vegetables, deficiencies could occur.
Women with PCOS are more at risk of having the MTHFR gene mutation. This mutation causes poor methylation of B vitamins like B12 and Folic Acid. Chronically low levels of these vitamins can eventually cause macrocytic anemia.
For those with the MTHFR gene mutation, it is usually recommended to supplement with the already methylated forms of Vitamin B12 as methylcobalamin (find it here) and Folate as L-methylfolate (find it here).
Consulting a functional medicine doctor can help you get to the root cause of these issues and figure out the next steps. A qualified nutritionist can also help you navigate the interchange of diet and anemia.
Eating a diet with ample iron is important for women as well. Look out for a post next week on that very topic!
Have you struggled with anemia?
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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.
by Stefani Ruper | May 4, 2017 | Weight Loss |
In 2012, when I began writing this blog, the paleosphere was what I am now thinking of as “old school paleo.”
Paleo bloggers then focused on leanness, fitness, biohacking, and generally being a hard guy (taking baths in ice water was a thing). We were told to never eat legumes or other carbohydrates. We were told that it was better to starve than to have a meal that wasn’t paleo. We were admonished to never snack. We were told that fasting was a lifesaver, and ketosis, a miracle.
But in the years since 2012, in small part due to my own advocacy and in large part due to the wisening up of the whole sphere, paleo leaders opened their eyes to the larger picture. They realized that women’s bodies might need some more calorie nourishment than men’s. They realized that carbohydrates can sometimes be helpful – and eventually appeared to embrace them entirely. They realized that fitness is different for everybody, and maybe some people should do less of it. They recognized that body fat percentage doesn’t dictate the quality of someone’s health. Major parts of the paleosphere relaxed into an atmosphere of love and encouragement and relaxation.
All of this means that I was very surprised rounding the corner into 2017 when all of the sudden everybody was talking about fasting and ketosis again. I will write about fasting in another post. Today, I will focus on the return to ketosis. I will talk about what’s bringing it back, and then re-examine what this can mean for your body and your mental health.
What is ketosis?
I am going to steer clear of giving you a long, technical definition of ketosis. I do however think it’s worth learning the biochemistry if you plan to experiment. In that case, I highly recommend Dr Peter Attia’s posts or Dr Chris Masterjohn’s.
In short, ketosis is a state the body enters when there is an excess of molecules called acetyl groups over oxaloacetate. This happens when there is a shortage of glucose supplied to the metabolic processes that create energy–ie, when you eat a very low carbohydrate diet. Yet interestingly enough the body will also produce ketones when medium-chain fatty acids enter the metabolic processes. Most people do not know this, but it’s very important, and I will return to it later.
So then, when there is this excess of acetyl groups relative to oxaloacetate, the body produces something called ketone bodies. Ketone bodies come from fatty acids that the body has liberated from fat tissue, which can be used as an alternative fuel to carbohydrates. This is important because the body (and specifically the brain and heart) literally need carbohydrates or ketone bodies in order to function. When carbs are gone, basically, ketone bodies step in to do their work.
People typically achieve ketosis by fasting or by eating diets very low in carbohydrate (high fat, moderate protein). This calls for at least fewer than 50, and maybe more like 20, grams of carbohydrate a day. This depends on your age, body type, activity level and the like.
You can verify how deeply your body has gone into ketosis by peeing on a stick, which reveals the level of ketone bodies being circulated in and used by your body.
Why do people do ketosis?
The supposed health gains of ketosis are different depending on who you ask. Some will call is a miracle that cures all ailments, some will be more circumspect.
In general, there are two many categories of benefits that people talk about: metabolic health and weight loss, and performance gains. There is some truth to each of these categories.
For metabolic health and weight loss, ketosis can be helpful for people who struggle with insulin resistance. Now, to be clear, ketosis does not cure the underlying problems that cause insulin resistance such as poor gut health and inflammation.
But ketosis can provide a way to circumvent the issue. If insulin levels are chronically high and you eat a moderate carbohydrate diet, you may find that you never lose weight, because the body always has a surplus of sugar to burn instead of dipping into its fat stores, which it really only does once the body’s glucose and glycogen stores have been burned through. If however you keep your body’s carbohydrate intake to an absolute minimum, it will more consistently be able to reach into fat stores to burn fat (and make ketones to burn), given that there is a caloric deficit. This is something everybody, and especially ketosis aficionados, should keep in mind; calorie deficits need to be present in order to lose weight.
This being said, there is debate about whether or not there is a “metabolic advantage” to being in a state of ketosis. It is possible that, given how much energy it takes to create ketone bodies, the body actually burns slightly more calories in ketosis than otherwise. Unfortunately this matter is not altogether settled. Though it is worth noting that even if this is the case, the difference is relatively small. For the most thorough discussion I’ve seen of this issue in a blog, see Dr Attia’s write up here.
Ketosis may provide metabolic benefits. They include:
-Regulation of blood sugar levels for people who are sensitive to blood sugar swings (as the body produces its own blood sugar in a state of ketosis so there are fewer fluctuations)
-A reduction in circulating insulin levels for those who were previously insulin resistant; an increase in insulin sensitivity
-Potential weight loss due to increased insulin sensitivity and ability to burn fat
-Potential weight loss due to decreased caloric intake from eliminating an entire food group
The other main category of improvements people discuss have to do with performance. Many people say they think more clearly or have more mental or physical energy while on ketosis. This does not seem an altogether unreasonable claim since the brain burns ketones efficiently, and ketosis can help keep blood sugar levels stable.
Importantly, however, I would like to draw attention to the fact that the adrenal glands can get involved in ketosis – as they play a role in regulating blood sugar, among many other things. When the adrenal glands are active, typically cortisol, adrenaline, or norepinephrine (or any myriad of other stimulatory chemicals) are released into the bloodstream. Norepinephrine, notably, is released in a state of fasting at 2x the rate of regular body metabolism. This can create great feelings of energy. And it can help preserve muscle mass. But it is important to note that it can also lead to disruptions to circadian rhythm, or a feeling of being over-wired.
Specific Health Conditions
Finally, there are also specific health conditions for which ketosis appears to be therapeutic. Certain neurological- and degenerative diseases such as Alzheimer’s, dementia or Parkinson’s may be helped by ketosis, as may seizures and chronic migraines. Ketosis can also starve tumors which thrive on glucose as a fuel source, and therefore be helpful for cancer, specifically that of the brain or blood.
Importantly – we should be clear about which types of benefits we are chasing
So you may decide that ketosis seems like a good idea, something worth trying. But it is important to note something that often goes neglected in conversations about ketosis: there is more than one way to achieve the presence of ketone bodies in the blood. In fact, there are two main ways, and they correlate to the two different types of benefits discussed above: the metabolic, and the performative.
The traditional way of achieving ketosis is to eat a low carbohydrate diet. This has two types of benefits: 1) it can increase insulin sensitivity and can therefore help remediate insulin insensitivity and diabetes. It can also help stabilize blood sugar, and, importantly, if one is eating fewer caloriess since one’s diet is almost 100% fat, then one will be in a calorie deficit and may lose weight. 2) Ketosis can increase mental performance given that ketone bodies are produced as a result of carbohydrate restriction.
But there is another way to achieve ketosis. You can get ketone bodies into your bloodstream simply by consuming MCT oil. Chris Masterjohn addresses this masterfully in this podcast (linked to transcript). I stated earlier in this post that ketosis is widely misunderstood as a result of low carb dieting. While low carb dieting does lead to the acetyl group excess over oxaloacetate in the fuel burning process that leads to ketosis, so do medium chain fatty acids. So if you cook with or add MCT oil to your diet (coconut oil contains MCT’s but is far from 100% MCT, so if you’re looking for a ketosis effect it may be wise to purchase an MCT oil such as this one), you can achieve the performance-enhancing effects of having ketone bodies in your bloodstream without subjecting your body to the rigors of a low carbohydrate diet.
Exogenous ketones
You can also get ketone bodies into your bloodstream by consuming exogenous ketones. This is a fancy way of saying “eating ketones.”
In fact, exogenous ketones are I think a big part of why ketosis has made a come back in recent months. There has been an explosion in the market for selling ketone bodies, especially with MLM schemes. I can’t tell you how many facebook posts I see from paleo friends talking about how great their exogenous ketone supplements are. I am sure they really are. But it is also a part of an industry wide boom, so I’d step very carefully about choosing a brand and making sure you know what you’re buying into.
Importantly, if you take exogenous ketones, a) know that you are taking exogenous calories as ketones are calories, and b) know that you will be getting the performance enhancing effects of ketosis but not the insulin sensitizing effects of a very low carbohydrate diet. I do not caution you because I think this is a bad thing. In fact, this is a great option for many people, as I do not think the low-carb aspects of ketosis are important to strive for unless it is an experiment you choose to conduct for the sake of managing diabetes or etc.
How to achieve ketosis performance gains without sacrificing metabolic health
I talked at length before about how low carb ketosis poses potential metabolic gains. This is especially true for people who suffer from diabetes or insulin resistance and/or also have high body fat percentages.
But I would be remiss if I did not also point out – especially as Paleo for Women – the many different groups of people who may be hurt by ketosis.
Women of reproductive age who are attempting to conceive or are pregnant should probably not undergo low-carb ketosis, as carbohydrates play an important role in A) pregnancy, and B) assuring the hypothalamus that the body has been properly fed. In fact, insulin is actually an important satiation hormone. For women who want to conceive, it may be best to err on the side of caution and make sure you get bountiful carbs.
Women with sensitive reproductive systems may want to step carefully. If you have a history of low hormone levels, hypothalamic amenorrhea, dieting, or irregular menstrual cycles, the hormone changes invovled in low carb ketosis as well as the uptick in stress hormone levels may hinder your reproductive hormone production.
People (mostly women) with sensitive thyroid systems may also be in jeopardy from low carb ketosis. Ketosis is well known to downregulate thyroid production. T3 (the form of thyroid hormone that is actually active in cells) decreases, and reverse T3, a molecule that blocks the activity of T3, increases. Ketosis advocates may bend over backwards trying to make this phenomenon seem hunky dory, but I would advise anyone with thyroid issues to step carefully around ketosis. If you have clinical hypothyroidism I would consider consulting a doctor first.
People with adrenal issues or a lot of stress. Adrenal glands may become more active with low carb ketosis, which can exacerbate feelings of being wired, stress, and all the attending symptoms that come along with it.
People (especially women) with sleep issues. Low carb ketosis may up-regulate the production of stress hormones, which can have a negative impact on sleep.
In general, low carb ketosis is another stress on the body. For people who can handle that stress – it may go off without a hitch. But if your body is predisposed to adrenal, thyroid, or hormone issues, you may wish to at least step carefully.
What about my psychological health?
I will be publishing a post on the concept of “ketosis freedom” next week. In the meantime, it stands to note that this is obviously a highly restrictive diet. If you have a history of punishing yourself for falling off the wagon, feeling guilty about food, engaging in cycles of over- and under- eating, or confining yourself to strict dietary rules, I would not recommend ketosis. In order for someone to truly achieve wellness, then psychological health must be prioritized, perhaps above whatever ketosis-based goals you may have (and of course this varies by the individual. If you have brain cancer then please feel free to try ketosis regardless of how much you love your body).
All of which is to say that…
Ketosis is very complicated. It has a common practice of very low carb dieting that has been shown to benefit some people, but it certainly does not benefit everybody. It is different for every person – so if you decide to try it, please simply be aware of potential pitfalls that may result and adjust your diet accordingly.
You can also achieve ketosis a less well-known way, which is by consuming a tablespoon or two a day of MCT oil. If you are seeking simple psychological and physiological performance gains, and are not trying to starve your body of carbohydrates, then this may be a much more safe route with which to experiment. (It would also be compatible with recommendations I make in my program for weight loss – in which you can choose to be low carb or low fat – Weight Loss Unlocked.)
In the end, however, ketosis may be good for some conditions, but is not good for everybody. Every time a new fad roles around, it is best to step around it with caution, as hype (at least in my experience of observing the health world) typically vastly overemphasizes actual results. The only way to truly know if a diet works for you is to try it – but also to do so armed with as much healthy skepticism and and self-awareness as possible.
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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.
by Stefani Ruper | Apr 28, 2017 | Blog, Body |
I’ve occasionally seen a somewhat disturbing idea in the paleo community about water.
There’s an idea that we should “eat” most of our water through fresh fruits and vegetables and neglect the actual drinking of water, only drinking when we feel thirsty.
While I’m sure these people don’t mean not drinking ANY water, I think the advice can be dangerous.
It’s a nice idea to get our water from food and there may be some truth to the fact that it is better absorbed as a part of food. But the reality is that about 80% of the water we consume as humans comes from liquid we DRINK.
And the vast majority of Americans, on healthy diets or not, are probably not drinking enough water.
We are bombarded day in and day out with cues that confuse our brains. We often think we are hungry when we are thirsty, for example.
And that’s why relying on what we “feel” isn’t a great indicator for most people.
Most of us know that dehydration can cause a range of health issues from fatigue and lack of energy to difficulty losing weight, yet we often place it low on the list of important changes to make to help speed weight loss or health gains. Why water isn’t a more important part of our health conversation kind of amazes me!
Here’s where I might have people chime in to talk about the other dangerous pendulum swing- drinking as much water as you can possibly manage.
This, while well-intentioned (because the reality is that most people who try to drink a lot of water probably don’t end up going much over recommended levels) can be dangerous in the very well-disciplined, in athletes, and in others.
So how much water should you drink?
That depends on you.
The average woman should get around 9, 8 oz. cups of water a day, this is what is generally agreed upon in the scientific community and among nutritionists. Some might need more, men need a bit more, but 9-13 cups is a good benchmark.
Caffeinated beverages like tea and coffee CAN be counted in your daily cups. They do cause some moderate water loss but not enough to make them not count.
You all know that I’m not big on caffeine, but many people function well with some, so I recommend limiting it if you must drink it. Caffeinated beverages shouldn’t make up the majority of what you’re drinking on a daily basis.
What about athletes?
If you’re working out regularly, your fluid needs might change. Drinking a cup or two 30 minutes to an hour before exercise is a good idea, and then replenishing with a cup every 30 minutes throughout, but there’s no need to be gulping down tons of water.
In fact, over-hydration can cause flushing of valuable sodium and potassium in the body and can lead to serious health conditions.
Those who sweat a lot or who are performing sweat inducing activities should keep in mind that sweat is salty. That salt is sodium and if it isn’t being replenished, especially in very hot climates during long bouts of exercise like long runs, it can cause low sodium and potassium as well, especially when combined with over-hydration.
Stick to the recommendations above, but when you’re doing something really sweaty, it’s a good idea to replenish electrolytes with some kind of sports beverage.
There are some sports powders that I like for this purpose which you can buy on Amazon that aren’t chock full of high fructose corn syrup and food dyes.
This electrolyte powder is mixed into your drink and comes in several flavors. It’s sweetened with Stevia and is gluten and soy free. Find the multi-flavor value pack here.
And don’t forget to put it in your BPA free glass water bottle!
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How do you stay hydrated?
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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.
by Stefani Ruper | Apr 21, 2017 | Blog, Mental Health, This Week in Paleo |
I saw a facebook video the other day talking about Japanese Forest Bathing and how it had been shown to improve health and well being, even without any form of exercise.
The personal experience of myself and many friends and relatives can confirm this anecdotally.
Being out in nature is just better.
It’s not just about the great Vitamin D, or the great hikes. It’s about being outside, with the trees and plants, connected to the earth the way we once were.
Ancestrally, we probably spent our entire lifetimes mostly out of doors. Even as recently as a few hundred years ago, many of our ancestors were farming people and spent a great deal of time connected to nature.
Somehow along the way, we’ve lost that.
But it’s that time of the year! The weather is just right and it makes sense to hit a state park and go camping.
But seriously, have you tasted camp food?
Or what do you do when your allergies make being outside completely miserable?
And WHAT ABOUT SMORES?
Here’s a few little suggestions to make your camping trip more paleo.
Camping Food
For backpacking, campfires often aren’t allowed. If you’re using a camp stove but sad about the very non gut friendly foods available at your local camp store, try ordering some of these. They are paleo freeze dried meals.
No guarantees that they taste good, but its better than the alternative! Find them here.
For long hikes when you need a snack, there are tons of great options. I like dried fruit from my FAVE Steve’s Paleo Goods (find out more here) or even paleo trail mix. Yep, it exists. And this one’s NUT FREE!!! Find it here.
I also like this tuna jerky for something different.
For smores I get creative. You can make your own paleo graham crackers and marshmallows.
But honestly, I just like to get down with an awesome chocolate bar from Enjoy Life (find them here) sometimes paired with these yummy cinnamon maple graham crackery things (find them here).
Stay Hydrated
Don’t forget to stay hydrated while you’re spending lots of time outside. I like to make sure I do that BPA free.
Here’s a favorite bottle of mine.
Keep Those Allergies Under Control
Allergies can make things tough. I like these allergina drops. Find the one for your zone and they can help reduce allergy symptoms.
I also like D-hist. It is not an anti-histamine but does the job similarly to one. I use this product a lot. You can find it here.
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That’s all for now! Enjoy the camping trip and remember that many of the health and wellness benefits of camping come from the relaxation and reduced restriction and anxiety of modern life. So if you want to fudge a little and eat something you don’t normally eat, let it go! Enjoy the moment. Times like these don’t come around often enough.
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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.
by Stefani Ruper | Apr 7, 2017 | Blog, Hormones, This Week in Paleo |
Vitamin D is one of the most important vitamins, and one we are most likely to be deficient in as Americans. Some estimates say anywhere from 80-90% of the population may have sub optimal levels of Vitamin D in the blood.
This is worrying because Vitamin D plays such an important role in health. From reducing autoimmune issues and inflammation, to preventing disease, Vitamin D is a nutrient we shouldn’t neglect.
Here are 3 important reasons to make sure you’re getting enough, and even supplement if you are at risk for deficiency.
#1 Immune System
The major reason to supplement with Vitamin D is its importance in the immune system- with everything from upper respiratory infections to cancer.
Vitamin D has a protective effect on the immune system, helping T-cells and B-cells to to fight immune threats while also preventing autoimmune issues.
Several autoimmune diseases (including Lupus and MS) have a high range of deficiency and supplementation with Vitamin D has been shown to improve health in these individuals.
Having sufficient Vitamin has been shown to reduce upper respiratory infections in both summer and winter. Those with deficiencies of Vitamin D are found to suffer from upper respiratory infections much more often, even accounting for the seasons.
Fun fact: before they knew about Vitamin D, tuberculosis patients were sent to sanitariums. They were prescribed lots of sunlight which they believed cured the tuberculosis.
People have also taken cod liver oil for ages for its health benefits. Cod liver oil is a great source of Vitamin D.
Vitamin D also reduces inflammation in the body, making it important for people with many health conditions like diabetes, infertility, autoimmunity, or metabolic syndrome.
#2 Bone Health
It’s a well accepted fact in the medical community that Vitamin D is just as important for bone health as calcium because of the role it plays as a calcium cofactor.
Vitamin D helps maintain calcium homeostasis in the body. That’s why so many calcium supplements now also have Vitamin D.
Vitamin D promotes mineralization of the collagen matrix in bone.
Both women and men commonly don’t get enough calcium or Vitamin D through the diet and may need to consider supplementation.
Another important Vitamin for bone health, and still relatively unknown, is Vitamin K2. Many supplements don’t contain all three and may not be as effective.
#3 Happiness
The last and best reason to supplement with Vitamin D is that it promotes happiness and emotional stability.
It is very common for people to feel sad, depressed, or anxious during the winter and to feel happier in summer.
Likewise, those who work outside or have ample sunshine time during the day report happier moods than those stuck in dark offices all day.
There’s something to this besides the fun of swimming and eating ice cream.
Vitamin D, the sunshine vitamin, is primarily processed through the skin rather than through food. During the summer, we wear less and tend to spend more time outdoors, and this increases the amount we produce. In turn, we get sick less often and feel altogether happier.
Vitamin D deficiencies are associated with lower mood and decreased cognitive function.
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Since Vitamin D is a fat soluble vitamin, it’s important not to take too much, since the body does store some.
However, Vitamin D needs range depending on specific conditions. Recommendations for average adults age 19-50 are about 600 i/u a day to prevent deficiency. This can come from sunlight, diet, or supplements, but it may take up to 1500 or 2000 i/u a day, depending on the individual, to keep blood levels about the recommended 30 ng/ml.
Obese individuals, those with active infections, or those taking certain medications may need twice as much Vitamin D. Excess fat actually shuffles Vitamin D into the fat so that the body cannot use all of it.
Many in the natural health community recommend even higher levels. They probably have a point since with the use of sunscreen, we may not be getting enough Vitamin D even during summer and food provides relatively little.
A Vitamin D blood test is relatively inexpensive and easy to order. I’d recommend asking your doctor to run it the next time you have blood run so you can see where you’re at.
Also recommended is to get at least 30 minutes of direct sunlight to a majority of skin per day.
If that’s not possible, I recommend taking a supplement like this one which contains Vitamin D, A, and K, all necessary cofactors. Find it here.
Be careful if you also take other supplements or a multivitamin as these often contain Vitamin D as well and make sure you aren’t taking too much.
When looking for a vitamin D supplement, look for Vitamin D3, the form that is best absorbed by the body.
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Do you take Vitamin D? How has it helped you?
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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.
by Amber WF | Mar 17, 2017 | Blog, Body, This Week in Paleo, Weight Loss |
If you know me, you know I’m not big on the calorie-counting and tracking mania of the rest of the diet world. I prefer to let people figure out their health intuitively, eating whole, healthful foods that make them feel good.
But in some circumstances I actually think tracking may be a good idea.
There’s no one size fits all way to know if tracking might be a good choice for you. You know yourself best.
But here are 3 reasons you might consider tracking food intake.
#1 Micronutrients
Even if you’re eating paleo, you may not be getting ALL the nutrients required for health.
Ever monitored how much potassium you’re taking in? I can almost guarantee it doesn’t meet the recommended daily allowance.
Now, I’m not about perfectionism and strict rule following.
But micronutrients are just as important, if not more important than macros.
Instead of worrying about what exact percentage or gram amount of carbs you’re eating in a day, how’s about worrying if you’ve got your daily allotment of vitamin C, or the B vitamins, or (gasp!) fiber!
You might be surprised. In fact, I’m pretty sure you will be.
Because if you’re not downing tons of non-starchy veggies and leafy greens you’re not getting as much as you could. And if you’re not going to make it a priority, it might be time to start thinking about the dreaded multivitamin to help prevent nutrient deficiencies.
I recommend this one in my post on multivitamins which you can find here.
#2 You’re having trouble losing weight
I’m a huge proponent of eating a naturally healthy diet and being moderate about the crazy counting calories stuff.
My program Weight Loss Unlocked works for a lot of people by helping them make healthful food choices without really having to count anything. But some people just have trouble with this method.
Did you know the average person underestimated their caloric intake by about 30%?
That number can rise even more if the person isn’t tracking calories.
And while I agree that calories are not the end all be all of weight loss, and certainly not of health, you can’t eat 3000 of them as a fairly sedentary person a day and expect to lose weight.
I don’t care if you’re eating cake or coconut oil, too many calories are going to derail your efforts.
This is where tracking can help.
Take a week and see where you’re at. That can give you a better idea of where you’re eating too much and where you’re just right.
Then try tracking a week at a more appropriate calorie count for weight loss and be mindful of how it feels. Then, when you stop tracking, you’ll have a better idea of what the right amount of food should feel like.
#3 You’re gaining weight or aren’t feeling well
Weight gain can be caused by a number of factors- hormones, water retention, medications, etc.
But if you have been gaining weight inexplicably, you haven’t done anything differently, or don’t feel you have, tracking your food intake may be helpful.
Perhaps you’re eating the same number of calories but have increased your carbohydrate count. If you have insulin resistance, this could cause weight gain. If you don’t, it could be water retention.
Maybe you feel like you’ve been eating the same, but are forgetting about those dark chocolate squares you sneak in throughout the day, or that new post-workout drink, or those new fat bombs.
Excess calories could be causing sneaky pounds to build up.
Maybe it’s just the second half of your cycle, maybe it’s constipation, it could be anything, but sometimes excessive weight gain can indicate an underlying problem.
If you track your intake and nothing is outside of normal, and the weight keeps packing on, it could be a thyroid problem or a side effect of a medication, or any number of issues.
You can use this information when you see your doctor, and you’ll be one step ahead of the curve.
Likewise, if you aren’t feeling well or are having increased anxiety, depression, or blood sugar crashes, tracking food intake alongside your mood after eating can help you pinpoint possible issues or trigger food/times.
Same thing goes for having digestive issues. If you know what you ate and at what time, it’s much easier to figure out intolerance.
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Mindful eating is a skill. And it’s best learned in the context of normal hunger and satiety cues.
If your insulin is out of whack or you’re carrying a lot of excess weight, or have any kind of health condition or medication that interferes with your hunger cues, mindful eating is going to be remarkably difficult and could lead to feelings of failure and lack of results.
Nutritionists and nerds alike love the website cronometer.com. It gives you WAY more detailed micronutrient values than other apps like My Fitness Pal, though that is a great choice for busy people because it has an app.
Whether you choose to track or not, I hope we can all learn to be respectful of what works for us as individuals.
If mindful eating isn’t right for someone right now, they certainly don’t need to be judged for that. And likewise if counting calories is mentally unhealthy for someone, they deserve respect and support as they follow the natural cues of their body.
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Do you track food intake? Why or why not? What site do you like to use?
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